The Mediterranean diet is a way of eating intended to be a lifelong habit, not necessarily a short term fix just to lose weight. As do most healthy lifestyles, this diet includes exercise and healthy eating.
This exercise and way of eating plan was the natural way of life those in the Mediterranean area years ago. The Mediterranean diet is based on the traditional cooking style in Greece, Southern Italy and Crete.
Although today, the people in the Mediterranean no longer stick to that kind of lifestyle, and a little remains of them that follows that lifestyle in those areas.
Research has shown that a healthy lifestyle like that promoted by the Mediterranean diet, also promotes the life expectancy and improves quality of living.
Furthermore, research also reveals that the Mediterranean diet also reduces or minimizes the risk of stroke or having heart disease, incidence and the worsening of Parkinson's disease or severing of cancer and even the Alzheimer's disease has also been observed to be reduced by this diet.
The eating style and exercise also aids in the retention of bone mass in the elderly; and aid in stabilizing high blood pressures and levels of the cholesterol. In order to reduce your weight, the Mediterranean diet would have to be adjusted to limit the amount of calories significantly for your aimed weight loss. Conversely, adjusting to add calories is done to gain weight.
Honestly, nothing about this eating and exercise plan is new â€“ obviously, since it is decades old; but it's still a well-known healthy lifestyle that even those of us who don't live and haven't visited the Mediterranean are familiar with. Almost all of us are familiar with the base components or structure of the diet.
One thing that may throw some people off is the emphasis on fats in the diet. But this is not just any fat, but good fats like mono- and poly-saturated fats. It's often hard to picture that a diet not low in any fat is fine for our health, but our bodies need fat factually. Saturated fats, Trans fats, and eating too much of the wrong fats is what our problem is with it.
Basics of the Mediterranean Diet
1. Exercise or working out. Not more than a hundred years ago in the Mediterranean, and almost anywhere, physically challenging activities were simply a part of life. Even on the present day, people in the Mediterranean walk as a regular part of their morning or day.
But our society has been slowly, or possibly, quickly, moving toward convenience and a sedentary lifestyle; therefore, we find ourselves getting very little physical activity as a regular part of our day. For you be living in a healthy lifestyle, you must regularly exercise. 30 minutes in a day is usually all that is needed. It's important however that we purposefully schedule time each day or at least 4 times week for exercise.
2. Make legumes, fruits, nuts, vegetables, and legumes your primary sources for nutrition. Eat up to 9 servings of vegetables and fruits as you rationally can in a day. Being high in fat, nuts shouldn't be eaten in large quantities.
3. You should eat only complex carbohydrates like whole grains. Include whole grain bread and pasta and brown rice. Avoid all simple carbohydrates. A regular component of the Mediterranean residents includes bread but it is usually eaten with olive oil or just plainly.
4. Use only healthy oils, mono- or poly-saturated, like canola oil or olive oil instead of using butter or other fatty substitutes for oil. Saturated fats and hydrogenated oils should be avoided.
5. To add flavor to food, use spices and herbs instead of using salt. Watch condiments and other things put on foods which may be high in sodium.
6. Limit red meat, which includes beef, pork and lamb. And you should at least twice in a week eat fish or poultry. One to four eggs a week may be eaten. The most helpful kinds of fish are the fatty ones which are rich in omega-3 fatty acids
7. Dairy products should be consumed in moderate quantities only. Drinking non-fat milk or low-fat milk, and maybe even eating yogurt and cheese can also be helpful. Adjust the amount of your dairy intake and always watch out for the saturated fats if you want to reduce your weight.
8. Drinking red wine is also advised but just moderately. White wine or beer may be substituted. Drinking wine is actually not a component of the diet even if it reduces the risks of heart problems.
Other considerations for healthy way of living include dining with friends and family, preferably at your own house or at a friend's. Your family should also start a healthy lifestyle, the sooner they start, the better. Whole grains, fresh foods, and low-fat dairy products should regularly be offered to your child or even the whole family for that matter to incorporate a healthy life style on them.