The results of a study done by Harvard Medical School, published in 1993, on the diet pattern of some of the countries bordering the Mediterranean were indeed an eye opener. It broke the myth that fat and carbohydrate were responsible for obesity and heart ailments. The truth is that the right kind of fat and carbohydrates were essential elements of a healthy diet. As proof of their findings, they showed the reduced instances of obesity, heart ailments and diabetes, of the people living in these countries.



But then, what exactly is Mediterranean diet and how does it help one to lose weight ? the fact of the matter is that there is nothing as ' Mediterranean diet'. It is simply the way people eat in countries bordering the Mediterranean. While there are differences in the specific foods, but the study was conducted where people were given same groups of food containing same amount of calories. Olive oil was the main source of fat in the food that was used in the study. Actually their food contained more fat (40%) than recommended by USDA (30%) for Americans. Even then, the results were startling. Thus, it proves that it is the kind of fat and carbohydrates that they consume which is more important.

The following guidelines are relevant to the Mediterranean diet :

Grain, fruits and vegetables constitute 60% of total carbohydrates.

These include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not refined white flour)

Red meat, fish and poultry used infrequently.

A characteristic Mediterranean adult would eat approximately 15 ounces of red meat and poultry in a week. They would consume 5 to 15 ounces of fish weekly as part of their meat protein consumption. On the other hand, a typical American adult diet plan includes 1 pound steak for dinner on a night followed by ? pound chicken the next night and this goes on.

Olive Oil

Olive oil is a mono saturated oil, which provides good fat content. It lowers cholesterol and is a good food additive. Though adding fat to your diet may sound disastrous to many, but believe it or not, our body needs some. But it has to be good fat, or else many of the vitamins that we take, may not be utilized.

Another very important element of Mediterranean lifestyle was physical activity. They normally walk rather than drive, and some form of physical activity is always included in working at home or for recreation. Physical activity is extremely important if you wish to lose weight or keep maintaining the weight, once you have reached your goal.

The secret of the Mediterranean diet is to base the diet plan on healthy carbohydrate sources. These include leafy green vegetables, vegetables that have bight colors and whole grains. Meat is used very sparingly, not more than 3 to 6 ounces per day. Get your dietary fat from vegetable sources or fish oil. Regular physical exercise to maintain your body functions. Remember Mediterranean diets are not any other weight loss diet plans. It shows you how to eat healthy, to reach your desired weight goal and remain with that weight.