The Mediterranean Diet Plan

The Mediterranean Diet plan is less like a weight loss program and more like a healthy way of eating that focuses on eating healthier fats and whole grains, as well as plenty of fruits and vegetables. The plan is designed to help control weight through eating more high-fiber and high plant-based foods, and less high-fat meats. It is based on are scientific studies that have associated this type of diet with longer lives and less chronic diseases, like heart disease and cancer, in countries throughout the Mediterranean. These countries that share similar ways of eating are the foundation for the Mediterranean Diet Food Guide Pyramid, one of the diet's guides for weight loss.

Some important eating rules on the Mediterranean diet plan are limiting higher-fat animal meats and replacing them with more unsaturated fats (such as olive oil), eating more plant foods for protein (such as nuts, seeds, beans), and eating fruit as replacements for most sweets and desserts.

What makes The Mediterranean Diet plan a different weight loss program?

This diet is a low-fat diet that focuses on limiting specifically saturated fats. This means replacing your red meat, butter, and full-fat milk with fish high in omega-3 fatty acids, olive oil, and skim milk. There is also a strong emphasis on plant foods. Although this is not a vegetarian diet, you will eat less high-fat meats and other animal products (such as fish and poultry) than you would with the average American diet.

What is The Mediterranean Diet Plan?

The Mediterranean Diet plan is not a step-by-step weight loss plan, but an overall eating pattern that is supposed to help you live longer and healthier. It teaches a way of eating that cultures throughout the Mediterranean have been practicing for centuries.

The Mediterranean Diet Food Guide Pyramid claims to be an improvement from other diet pyramids. Here are some important guidelines on The Mediterranean Diet:

• Watch portion sizes.
• Savor your food.
• Drink a lot of water.
• Make sure to get regular exercise, rest, and relaxation.
• Share time with friends and family every day.

Here is how you will eat on the Mediterranean Diet plan:

• For your main source of fat, use healthy monounsaturated fats like olive oil or canola oil, which should be drizzled (not poured) over food since it is high in calories.
• Daily foods include low-fat and non-fat dairy or soy products, fruits, vegetables, whole grain breads, pastas and cereals, nuts, seeds, and beans. Yes, on this plan you can eat most carbohydrates.
• Weekly foods include skinless poultry, fish, eggs, lean pork or other lean red meats, lower-fat cheeses like part-skim mozzarella, and natural sweeteners like honey. Of these foods, you should most frequently eat fish due to its content of heart healthy omega-3 fatty acids and low amount of saturated fat.
• Monthly foods include: high-fat meats and cheeses, desserts, candy, butter, margarine and coconuts, as well as vegetable oils other than olive or canola.
• Monthly and weekly foods are optional, so vegetarians can follow this diet.

The Mediterranean Diet Weight Loss Plan provides a one-week weight loss meal plan, along with a one-week meal plan for weight maintenance. The weight loss meal plan is just a guide. It does not provide calorie amounts. You'll learn proper serving sizes and how much you should eat daily by studying the Mediterranean Diet Food Guide Pyramid. Since the plan gives no calculations to help you determine your specific calorie needs, seek help from a registered dietitian or other qualified health professional. Aside from the one-week meal plan, there is no set weight maintenance program. The only bit of advice you are given is to diversify your food choices.

What are the weight loss expectations?

By following the diet properly, you can expect to lose one to two pounds a week.

Is exercise promoted?

Exercise is part of the Mediterranean lifestyle and is a key component to weight loss and weight maintenance. A Mediterranean-Inspired (three-day) Exercise Plan provides both aerobic and strength training components. You can use it every day or you can take a day off after the third day and start again. The plan also includes push-ups, sit-ups, walking, jumping jacks, and stretching that can be done almost anywhere.

The Mediterranean Diet plan is in sync with the American College of Sports Medicine recommendations. These state that you should do at least 30 minutes a day on most days of the week and 45 to 60 minutes a day of aerobic activity to help with weight loss. Luckily, you don't have to do exercise all at once and you can spread it out throughout the day.

Are supplements recommended?

The Mediterranean Diet plan recommends no specific supplements.