Easing Into the Mediterranean Diet – 2 Steps

by Alesha Wilson
(Wilmington, NC)

The Mediterranean diet is a famous diet program made popular by celebrities.

But the reason for its continued popularity is the endorsements by experts, including renowned nutritionists like Walter Willet, a Harvard professor, doctor and nutritionist.

Right now, everyone seems to be on it, because the dietary restrictions are more lax than other diet plans out there, and the recommended foods are delicious.

What’s more, the diet plan is said to be the best one for preventing circulatory diseases.

The official diet plan, which comes from a diet company, involves food delivery and all the dishes contain what you need to eat daily.

If you have the time or the inclination to cook, you will also be sent recipes of foods that you can include in your daily meals. But the average dieter needs a little more preparation before investing into this kind of diet plan. Some may be feeling wary about the effectiveness of this diet, and therefore need more information on what this diet plan has to offer.

The good news is that you can start this diet on your own, based on what you know about it and how others have been using it to steadily lose weight.

2 Steps to Start the Mediterranean Diet

Step One: Study the Traditional Food of Mediterranean Countries

To get an idea on how to start your Mediterranean diet, start familiarizing yourself with the cuisine of Mediterranean countries such as Greece and southern Italy.

Many dishes contain mixtures of vegetables, cheeses, dairy products and fresh fruit. Most notable is the use of olive oil in most of the dishes.

The paradox of the Mediterranean diet is that the recommended dishes look like they could be filled with fats, but the reality is that the recipes include only the most minimal amount of fats, and most of them are from vegetable and fish sources.

Olive oil is a constant component of the dishes in these countries and for good reason. Olive oil makes every dish seem richer and more flavorful.

Olive oil is rich in monounsaturated fats like oleic acid. Consuming olive oil regularly can help prevent coronary heart disease.


Step Two: Study the Mediterranean Diet Pyramid

The meal plan for someone on the Mediterranean diet can be described in the form of a pyramid, based on how often you can eat the specific food groups.

At the bottom of the pyramid are the fruits and vegetables, which you have to eat three to six times a day, or whenever you feel like munching on something.

Fish and sea foods come next, and you have to eat these three to four times a week in moderate portions.

Next in line are the poultry and dairy products, which you can eat three to four times a week, but in smaller portions compared to fish and sea foods.

Meat products and sweets are at the top of the pyramid, and you can consume these only once a week, in small portions.

Alesha Wilson is a writer at RockwellNutrition.com.



Irena's reply:

Thanks Alesha for your comment.

You are absolutely right, and that is what this website is all about: studying the traditional food of Mediterranean countries - from the native of the Mediterranean country.

The food includes fresh fruit and vegetables, meat, fish and lots of olive oil.

Cooking is also important because there is a little chance you will get a healthy meal if you just open the bag and put the food into the microwave.

But the most important thing regarding the Mediterranean diet is - just take it easy, enjoy your meal and don't count everything you eat.