Mediterranean Diets and Weight Loss

Mediterranean Diets are a diet type that people living in Greece, Southern Italy, and other related countries often follow. It seems that people following this plan have a lower rate of cardiac death and have much less overweight problems then we do as American people. This is probably due to the fact that the Mediterranean diet is low in saturated fats and richer in fats that are the healthier fats. The healthier fats are monounsaturated fats which come from olive oils.

1. The bottom block which is grains, are the foods you need to eat most of. Limit these servings though, to 6 daily, and 8 if you are maintaining weight.

2. Vegetables and fruits need to be eaten with at least 5-6 servings daily and up to 9 with maintaining weight.

3. Beans,legumes, and nuts should be eaten twice a week. Limit servings of nuts to 1/4 cup each.

4. Olive Oils should be kept to not more than 7 teaspoons daily. This means all fats such as mayonnaise, salad dressings, etc.

5. Cheeses should all be reduced in fats. The portions should be kept to 2 ounces at the most.

6. Foods that are listed in moderation, include red meats, eggs, and poultry. Keep the portion sizes of these small.

7. Alcoholic beverages should be kept down to four drinks a week. Alcohol has more calories in it and is empty calories.

Remember also that your omega 3 fats are healthy. Focusing on foods that contain omega 3's a couple times a week is a good idea. Fish is a good choice there either grilled, broiled, or steamed.

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