Why should you choose a Mediterranean diet plan for weight loss? If you would like a diet rich in nutrients and flavor that offers you a way to achieve better health as well as weight loss, then a Mediterranean diet may be the choice for you.

There is not one but rather many variations on the Mediterranean diet theme. It is a reflection of the dietary patterns of those who live in countries surrounding the Mediterranean Sea. The benefits of a Mediterranean diet have been linked with reduced risk for heart disease, cancer, Alzheimer’s, and more.

A basic Mediterranean diet includes a high intake of fruits, vegetables, beans, whole grains, nuts, and unsaturated fats, particularly olive oil. In addition the diet includes small amounts of cheese and yogurt. Fish, poultry, eggs, and sweets are eaten only a few times a week. Red meat is reserved for only a few times a month or less. The diet does include wine but only in moderation.

Most of the foods you find in local Greek or Italian restaurants (in the United States) are NOT part of a healthy Mediterranean diet. Sorry! Fettuccine Alfredo with its heavy cream sauce and mega calories is a dish that comes from northern Italy and is not a reflection of the healthier dishes of southern Italy.

Some say the benefits of a Mediterranean diet cannot be attributed to food alone. The people who live in this part of the world are more active then the average American. They also tend to have stronger social bonds that involve eating more relaxed family-centered meals.

Still the potential dietary benefits are significant. The antioxidants, fiber, and healthy fats are a wise choice. If you would like to learn more about the possibilities for this kind of diet, I recommend you take a look at The Sonoma diet plan by Connie Guttersen or the Mediterranean diet plan for weight loss offered by eDiets.

The Sonoma Diet: Trimmer Waist, Better Health, in Just 10 Days! by Connie Guttersen, R.D., PhD.

This diet plan combines some of the best of the food choices in a Mediterranean diet along with a Sonoma Valley slant. Ten foods are designated as “Power Foods.” Almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes, and whole grains are included in many of the recommended meals and recipes. In addition, you are encouraged to pay attention to portion control (rather than count calories), read food labels, and eliminate trans fats. What’s nice is that the emphasis overall is on tasty, healthy foods and not deprivation.

What may not appeal to some people is that the plan involves a lot of cooking. Recipes fill up about half the book. However, it does include tips for those pressed for time in the diet survival chapter as well as some “Express” recipes that are quick and easy to prepare.

The actual diet plan is divided into three phases called waves.

Wave 1

The first wave is designed for rapid weight loss and may not be easy to follow. You are asked to clear your kitchen of refined flours, non-whole grains, hydrogenated and saturated fats, sugars, and any oils other than extra-virgin olive oil, nut oil or canola oil. This seems to me to be a little drastic and unrealistic however great the benefits.

This first wave is also low carb and fruits are prohibited. Dieters are allowed certain vegetables, lean meats, seafood, a little dairy, some grains, 3 servings of olive or canola oil, and a limited amount of nuts, black coffee, and tea.

Wave 2

This is the more sensible phase of the diet. Weight loss will be slower but more realistic. As with the South Beach Diet, another version of the low carb concept in the initial dietary phase, I don’t see any reason why you couldn’t just start with Wave 2.

Wave 3

The third wave is the maintenance part of the diet in which healthy eating remains the focus and you are encouraged to increase your intake of fruits and vegetables with only occasional treats such as dark chocolate.

If you believe the Sonoma Diet Plan might be just what you need, you can choose to follow the book or opt instead to subscribe to the online version. The book has 500 recipes whereas the online version has over 900. The online version also includes many additional tools such as meal planners, shopping lists, diaries, trackers, a community forum, and more. A subscription costs $5.00 per week. And I believe there is a minimum 5-week charge.

Another option you have is to follow a Mediterranean diet plan for weight loss that is provided by eDiets, an online weight loss program.

To learn more:

The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!

The Sonoma Diet Online

Ediets (The site seems to be down at the time of this posting.)

Have a great week, watch those calories, and most importantly, stay healthy!

I believe the best healthy diet plans of 2008 will be the same plans that were available in 2007. All of these are variations on what most health professionals recommend for a nutritious, well-balanced diet. Some of these diet plans will be familiar to you and some won’t.

The plans you may hear about most often in the news and online may have more to do with marketing than health. Diets with successful consumer outreach and marketing are not necessarily the best for you, many are anything but!

Have you read that the best diet plan is one you can stick with? There is merit to that statement but it needs to have an added word of caution. Losing weight on a diet is not the only goal. If tackling the challenge of weight loss, I would imagine you’d like to not only lose weight but keep it off as well. That requires adopting a healthy diet you can stick with for life, period.

There is plenty of research to document the importance of reducing your calorie intake (within reason) and for including all food groups in a healthy diet. If the diet you choose provides you with not only balance and variety with respect to nutrients and fiber as well as a healthy dose of antioxidants from foods such fruits and vegetables, you’ve likely made a good choice.

Here are my top recommendations in no particular order. I will cover each briefly. I will also add to the list as I become aware of new choices. Remember if you are looking for a basic 1200 calorie diet or 1500 calorie diet you can find healthy plans right here on this site. I will continue to add free sample menus for each diet as time permits.

1.The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories by Dr. Barbara J. Rolls and Robert A. Barnett

The Volumetrics Weight-Control Plan developed by Dr. Barbara J. Rolls, a professor of nutrition at Penn State University, is based on many years of food research. What Dr. Rolls looked for in her research are patterns of healthy eating that are not only satisfying with respect to meeting hunger and other needs but are also enjoyable. The diet is based on consuming low energy-dense foods (low calorie) that are high in water and/or fiber. This diet includes fruits, vegetables, low-fat milk, cooked grains, lean meats, poultry, fish, and beans.

2. You on a Diet by Dr. Michael Rozen and Dr. Mehmet Oz

The idea behind You on a Diet is that by having a better understanding of how your body works, you will be more well prepared to make healthy choices for eating and exercise. With that in mind, the authors wrote a book to teach you how food affects your chemistry and metabolism thereby giving you the knowledge to achieve healthy weight loss more easily.

3 Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry by Mollie Katzen and Dr. Walter Willet

The core concept of this diet is to make gradual changes in your diet over time to healthier choices. Eating healthy can be both delicious and slimming. Walter Willet chairs the Nutrition Department at the Harvard School of Public Health. He and Mollie Katzen have packed this diet book with sound nutrition concepts to help you not only lose weight but also achieve better health. (You may recognize Mollie’s name from her work co-authoring some of the Moosewood Restaurant cookbooks.)

4. The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Dr. Arthur Agatston

This diet book is basically a healthy version of the Atkins diet that’s backed by science with respect to fats and heart disease. The concept behind this diet is that choosing “good” carbs helps to stop insulin resistance, curbs cravings, and in turn makes it easier to reduce calorie intake and lose weight.

5. The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! by Dr. Connie Guttersen

The Sonoma Diet is a variation of the Mediterranean way of eating. The diet is centered around fruits, vegetables, whole grains, fish, lean poultry, small amounts of meat, wine, olive oil, and nuts. This type of diet is better known for the link with reducing risk for cardiovascular diseases and diabetes than weight loss. However, the secret to weight loss is simple. Just watch your calorie intake. The basic concept behind this diet is that choosing the “right” kind of carbs and fats along with wine, and certain “power foods” you will achieve weight loss along with better health and energy.

(UPDATE: I have now written a more in depth review of Mediterranean diets in general and The Sonoma Diet in particular. See: A Mediterranean Diet Plan for Weight Loss)

Be looking for more in depth reviews coming soon. Till then, remember to eat healthy, watch your calorie intake, and stay healthy!