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!
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!
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