Mediterranean Diet Menu - The ideal Solution to your Weight Woes 

The Mediterranean countries have been a source of inspiration for numerous aspects such as scenic countryside, architecture, weather and the cuisine. Mediterranean food is so popular for its health factor that, it is now seen as an important diet for weight loss. The unique aspect about the Mediterranean diet menu (diet of Greece and Italy in particular) is that there are no specially formulated recipes for weight loss. It is a combination of everyday healthy food such as red wine, olive oil, vegetables and grains that have been adopted by the Mediterranean population. This was popularized as a weight loss diet based on the finding of Dr Ancel Keys who came to the conclusion that people eating this healthy combination had minimal diseases.

The foods specified in this diet have an ample amount of omega-3 fatty acids and mono saturated fats. Moderate intake of these foods, ensure a balance of carbohydrates and fats. A typical Mediterranean diet menu includes ingredients such as fresh raw vegetables and fruits, nuts and legumes, olive oil, poultry and fish, red wine and cheese and yogurt. While vegetables, olive oil, cheese, yogurt, bread, pasta and potatoes can be consumed in moderation daily other ingredients such as poultry, fish, eggs and sweets should be consumed once in a week. Red meat and red wine should be consumed very rarely. 6 glasses of water are recommended for each day. This diet should be accompanied with regular exercise too.

An ideal Mediterranean diet menu would include 50% carbohydrates, 30% fats and 20% proteins. The followers of this diet should have five small meals in a day. Physical activities like cycling, walking and jogging can be done along with the intake of this diet. There are many benefits of this diet. A few are reduction of the risk of diabetes and blood pressure, prevention of heart diseases, cancer and Alzheimer’s disease. The main wonder ingredient in the Mediterranean diet, olive oil has the power to control cholesterol and blood pressure as it is rich in antioxidants, iron, and vitamins A, B1, K, B2, C and D.

Eat, drink & be thin on the Mediterranean Diet!

Consumers should however be careful while choosing the ingredients for the Mediterranean diet. For example, fruit juices made out of artificial colorants and sweeteners should be avoided. It is harmful to have wine made from fruits and cheese produced from casein instead of milk. When eating out, consumers should be careful to avoid foods which are made in regular vegetable oil and opt for menus which have been made with light olive oil or which have been grilled and baked. For continuous reference, consumers can make use of the Mediterranean diet pyramid which pictorially specifies the ingredients required daily, weekly and monthly.

The Mediterranean diet menu has been modified over the years to suit the needs of various countries. However, it is important to follow the diet strictly in its original form to gain optimum results. Excessive intake of foods such as cheese, white bread, red meat and red wine can lead to more calories. This will actually cause more harm to the body and may result in the increase in weight.

Wine and dine your waistline. eDiets.com