How To Lose Weight Fast

What Is The Mediterranean Diet?

In 1993, the Harvard Medical School released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the RIGHT fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their contention.

Exactly what is the Mediterranean diet and can it help you lose weight? There actually is no 'Mediterranean' diet - it's a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their main source of fat. In fact, their diets contained far more than the recommendations made by the USDA - 40% rather than the 30% recommended for most healthy Americans. Still, the evidence was irrefutable. Therefore, it must have been the KIND of carbohydrates and fats that make the difference.

The Mediterranean diet consists of the following guidelines:

60% Of Total Carbohydrates From Grains, Fruits And Vegetables

Those include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (made with whole grain, not refined white flour)

Sparing Use of Red Meat, Fish And Poultry

The typical adult Mediterranean consumes about 15 ounces of red meat and poultry per week. Another 5-15 ounces of fish per week account for the bulk of their meat protein intake. Compare that to the typical American diet which might include a 1 pound steak for dinner one night, a 1/2 pound chicken breast the next, and on and on.

Olive Oil

Olive oil is not a miracle oil. It is, however, mono-unsaturated - a good fat. Mono-unsaturated fats help lower cholesterol rather than raising it, and are healthy ways to add fats to your diet (and yes, even though we think of fat as a dirty word, your body does need some, or it can't use many of the vitamins you feed it!)

The other important component of the Mediterranean lifestyle was activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home and recreation. Physical activity is vital in helping the body to lose weight, and to maintain your new weight once you reach it.

The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates - leafy green vegetables, brightly colored vegetables, whole grains and meals. Use meat sparingly - no more than 3-6 ounces per day. Derive dietary fat from vegetable sources - or from fish oil. Exercise regularly to rev up your metabolism. The Mediterranean diet isn't a weight loss regimen. It's a new way of eating that will help you reach your goal weight and stay there when you get there.

What Is the Mediterranean Diet About?

One of the most popular diets over the past twelve to fifteen years has been the Mediterranean diet. This diet has definitely survived the label of “fad,” as it is still around and even growing in popularity, and “gimmick” is not a very accurate term since the Mediterranean diet is a full sized program that does not cheat you of any food group, but simply makes wiser choices in each category of the food pyramid. Getting a precise, specific definition of the Mediterranean diet is a little difficult because the term Mediterranean keeps it from applying to just one country. The Mediterranean diet still refers to the general traditional diets from the people living in the 1960's in countries like Greece, and Southern Italy.

The reason these nations in particular were being studied was because of the really noticeably low incidence of chronic diseases, not to mention the consistently amazingly high life-expectancy rates among the groups that stayed with this traditional diet. What is even more amazing when nutritionists realized that the traditional Mediterranean diet receives as much as 40% of all its calories from fat. Despite this, heart attacks were much rarer in this population than in about any other.

Part of the reason for this is olive oil. Olive oil is a “monosaturated fatty acid,” which means that it does not have the same cholesterol-raising effect of saturated fats. Olive oil is also a good source of antioxidants. Eating fish a few times per week benefits the Mediterranean people by increasing the amount of "Omega-3 fatty acids," which is something that no other developed European society got enough of. The other part of the Mediterranean diet is that they eat far less red meat, but more grains, fruits, legumes, vegetables, and olive oil. This makes their diet much healthier than any North American or other European diet.

This diet is rich in healthy fats from fish, olive oil, nuts and seeds, and there are an abundance of fresh fruit and vegetables, too. This diet is a rich source of essential fatty acids and antioxidants, a combination which can help improve cholesterol levels and protect heart health. If you decide to pursue this diet, you can expect to eat a lot of yogurt with fruit and nuts, Pasta salad and fruit, fish with roast vegetables, Crackers and hummus, and lots of fresh fruit and vegetables.

The result of this is that you will increase your essential fatty acids with plenty of fish and healthy fats, lower your intake of red meat and processed foods, and improve cholesterol levels and lower risk of heart disease. Not a bad deal, huh? This is a diet that continues to be popular because it still allows for meat, pasta, taste, but it will lead you to a longer and healthier life. This is one proven diet that is here to stay.

The Mediterranean Diet: What The Greeks Know About Healthy Cuisine

Is there a painless way to lower cholesterol and lose weight? Can you eat your way there? Oh sure, you might say; but wait, consider the merits of the Mediterranean Diet. Virgin olive oil may be the perfect replacement for butter and margarine.

The Mediterranean Diet: What the Greeks Know about healthy cuisine

“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” -- Elbert Hubbard.

There are so many approaches to optimum wellness. Infomercials tell us about a variety of diet plans from pills and native plants to the benefits of liquid diets over conventional weight loss methods. What should you believe?

One of the clarion calls of caution is the old adage, “If it’s too good to be true - it probably is.”

The Mediterranean Diet relies solely on age old wisdom. Present research verification demonstrates that one man’s daily meal is another man’s trip to optimum wellness.

In Greece, certain symptoms of heart disease are among the lowest in the world. It would seem that the largest body of current scientific research indicates that a diet high in fruits and veggies along with routine consumption of whole grains, legumes, fish, low fat dairy products, olive oil and nuts provide long term and protective health benefits.

With the Mediterranean diet you will find that optimal health is even more important than the accompanying weight loss. What native Greek’s have intuitively known for centuries has now been linked to scientific data that shows adherence to common Mediterranean diet practices may result in a reduction in heart disease, increased life expectancy and reduced risk of some cancers. The health benefits of olive oil have long been realized in Greece.

The term “Mediterranean Diet” truly is a generic term because the diet in Greece remains varied. You will find influences from North Africa and Italy in many Greek dishes, however the island of Crete has proven a veritable treasure trove of health research. Residents of Crete have one of the lowest heart disease risks in the world.

Interestingly, western culture is looking into the health benefits found in countries like Greece, but many of the younger population in Greece are seeking out western cuisine. The trend has proven somewhat antithetical to the wellness experienced by older Greeks. While parents are consuming melons, stuffed tomatoes, salads and yogurt, the younger Greek generation are consuming cookies, hamburgers, French fries, pizza and pop. The result is an increase in obesity among Greek’s youth culture - researchers expect to see an accompanying rise in heart disease in the years to come.

With the Mediterranean diet, butter is replaced with the health benefits of olive oil, fast food lunches are replaced by a variety of fresh vegetables - snacks of chocolate and colas are replaced by fresh fruit and nuts.

Perhaps the reason you don’t hear as much about the Mediterranean diet as you might other weight loss plans is that there is no special pill to buy, no special formula to drink and no 12-step meal plan to purchase.

The Mediterranean diet works because common sense prevails in eating choices and a rise in HDL cholesterol (good cholesterol) is an indicator they are doing something right. The health benefits of olive oil cannot be overstated and traditional Greek cooking utilizes garden fresh produce and extra virgin olive oil. In tandem, this common sense approach continues to see a lower incidence of heart disease and colon cancer along with an increase in life expectancy and a decrease in overall weight.

The Mediterranean diet!

In a world where fast food and refined food is unfortunately becoming part of everyday life it is important now more than ever to be aware of what you are eating and how it affects your lifestyle. The word diet is often associated with weight loss but diet is actually a make up of what you eat more than how much you eat. What you eat can affect your mood,health and the confidence you have with yourself and your body. A healthy diet will allow you to lose weight naturally as your providing your body with nutrients and foods that it has been primed to handle over 1000's of years! One such healthy diet that will improve your lifestyle is the Mediterranean diet!

What is the Mediterranean diet?

This diet follows the dietary habits of the Mediterranean region, namely Spain,Greece and Italy. You may have noticed that people from these parts tend to have a great figure and healthy glow and this is down to a diet that has been ingrained in the culture of these countries! The best thing about this style of eating is that the food is so scrumptious,healthy and filling and we all know how the Italians are about food - only the best will do!

How does this diet work?

The diet allows for olive oil,fresh fruits and vegetables,unrefined grains,plenty of fish,a moderate amount of meat and dairy products and of course - a little hint of wine! This diet is often known at the point where "good food" meets "good health" !

The diet is very unrestricted and is simply based on using fresh food sources and not using refined or processed foods. There are many delicious meals and recipes out there and if you are new to this type of eating be prepared for some exciting,exotic and delicious meals! There are also many more benefits of the Mediterranean diet!

Benefits of this style of eating!

While the Mediterranean style of eating has been known about for some time it was only in the 90's that it started to gain the recognition it deserves. This was mainly due research showing that there were very low cases of heart and health issues in the Mediterranean region compared to that of the United States! This was despite the supposedly high fat content of the Mediterranean way of eating compared to that in the States.

However research has shown that the high fat content in the Mediterranean diet is made up of HEALTHY fats that are extremely beneficial to your health and improve your skin,mood and general health. This also makes the food more filling and satiates ones appetite for much longer reducing hunger and the chance of overeating. The elimination of refined foods means your body is able to partition all food you are consuming and your not subject to quick insulin spikes and crashes know commonly as "sugar rushes". This means less hunger pans and more energy!

Anyone who wants to improve their health,lifestyle and energy levels should trully consider the Mediterranean way of eating. The diet is filled with nutrients,minerals,vitamins and anti-oxidants that all combine to form a healthy (and tasty) diet that combined with regular exercise will be sure to improve your lifestyle!

Olive Oil, An Ancient Gift For Health

Scientists are always looking to plants to find medicinal and therapeutic secrets. Discoveries of natural compounds within the olive tree and olives, provide promising health and medical benefits. Organic olive oil has significant health related properties that have spanned centuries and cultures in the Mediterranean.

The Mediterranean olive dates back 6000 years and was native to Iran, Syria and Palestine (Asia Minor). From there it spread to the Mediterranean basin. It is one of the earliest known cultivated trees. According to the Bible, an olive leaf was that which a dove brought back to Noah, as an indication the great flood waters were abating.

The olive tree thrives best in a sunny position and climate. A rocky subsoil suits it well. The trunk is knotty, hard, and gnarled, the bark smooth and ash colored. Olive wood is valuable for its durability and is crafted into many items such as gourmet cooking utensils. The olive tree experiences slow growth, but it lives very long. It is reported that the olive trees on Mount of Olives in Jerusalem, are over 2000 years old. It is commonly believed the Bible passage of “the fruit thereof shall be for meat, and the leaf thereof for medicine,” refers to the olive tree. Olive leaves are silver grey-green, and possesses the health qualities of “olive leaf extract” which is pressed from them. Extracted from olive leaves is a bitter substance named oleuropein. In the 1960’s researchers reported that oleuropein lowered blood pressure in animals, this caused immediate medicinal interest in the olive leaf. There are new studies that indicate olive leaf extract may be a natural preventative against the common cold and flu.

The olive is believed to be a source of wealth for the Minoan Kingdom. Egyptians tombs dating back as far as 2000 BC have been proved to contain olives. The Greeks spread the usage of olives to the Romans who, in turn, spread it across their vast empire. The use of olive oil has been advocated by many religions and cultures. The early Greek Kings were anointed with olive oil. It was also used to anoint winning Olympic athletes. Across many cultures, olive oil is recognized for healthy benefits for both the inner and outward body.

Some research indicates extra-virgin olive oil is the most digestible of the edible fats. Olive oil also it helps to assimilate vitamins A, D and K in the human body. Benefits of consuming olive oil include slowing down the aging process and helps liver, bile, and intestinal functions. Olive oil is valued for its culinary attributes and organoleptic virtues, these being: flavor, bouquet or aroma, and color. Various grades of olive oil are derived from the time of pressing. Earlier pressings are regarded as better quality. Cold pressed olive oil is a pressing process requiring no heat or chemicals, which destroy vital nutrients. This olive oil is generally the best to use for cooking and healthy cuisine.

Olive oil has been extensively used in cooking and forms an integral part of the basic Mediterranean diet. It is a healthier substitute to butter. Strong and pungent flavored olive oils are great for frying fish or other items having a strong flavor. Extra virgin olive oil goes well with salads. A late harvest mission variety olive oil, which is mellow, can be used for baking cakes. Gourmet olive oil is a healthier and tastier substitute to other fatty cooking oils. The health benefits of cold pressed olive oil already have federal agency approval. The U.S. Food and Drug Administration authorized marketing ads that say organic olive oil helps reduce the risk of coronary disease and disorders.

Given below is a simple recipe for olive oil bread dipping sauce.

Bread Dipping Sauce

Servings : 2 - 4
Preparation time : 10 minutes

Ingredients:

½ cup virgin olive oil
1 tablespoon fresh parsley, minced (Italian parsley is best)
1 tablespoon fresh basil, minced
½ teaspoon fresh rosemary, minced
1 tablespoon fresh garlic, minced
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon black pepper
¼ teaspoon red pepper flakes, crushed well
1/8 teaspoon fresh lemon juice
Salt, to taste

Method:

Heat the olive oil in a pan. Add the garlic and sauté till it changes color. Add all the other ingredients and cook for about 2 – 3 minutes. Remove from the heat. Serve as a bread dip.