Five Reasons Why the Mediterranean Diet is a Healthy Choice in the 21st Century

If you are a person who has been on the hunt for a solid diet plan, you may feel overwhelmed much of the time. In the 21st century it is nearly impossible for a person to turn on a television set or open a newspaper without being bombarded with advertisements for a variety of different diet plans and products.

With the tremendous array of diet plans, programs, supplements and aids on the market, it can seem nearly impossible to select a diet plan that can and will best meet your needs now and into the future. More importantly, it can be hard to discern if one or another of these various diet schemes actually is a healthy course to pursue. In many instances, fad diets really are not based on the fundamentals of healthy living.

As you go forward considering what type of diet plan or regimen will best serve your interests and improve your health into the future, you will want to take a look at the benefits that can be had through the Mediterranean diet.

While there are multiple reasons why the Mediterranean diet is a healthy approach, there are five primary reasons why the Mediterranean diet is a good choice.

1. The Benefits of Fruits, Vegetable, Fiber and Whole Grains

A major component of the Mediterranean diet includes the regular consumption of fresh fruits and vegetables. Medical experts and nutritionists universally agree that a person should eat between five and six servings of fresh fruits and vegetables (or steamed items) on a daily basis.

People who adhere to the Mediterranean diet actually end up eating more than the minimum recommended allowance of fruits and vegetables. As a result, nutritionists in different parts of the world have taken to recommending a Mediterranean based diet regimen to their clients. Similarly, doctors who consult with their patients about healthy eating practices oftentimes find themselves recommending the Mediterranean diet in this day and age.

Beyond fruits and vegetables, the Mediterranean diet includes healthy amounts of dietary fiber and whole grains. Fiber and whole grains have proven effective in lowering the incidence of heart disease and some types of cancer.

2. The Benefits of Olive Oil -- Avoiding Saturated Fat

Some people have a fundamental misperception about the Mediterranean diet. These people have heard that the Mediterranean diet is high in fat. On some level, there is some truth in the conception that the Mediterranean diet is higher in fat than are some other dieting programs. A person following the Mediterranean diet does take in about thirty percent of his or her daily calories from fat. (Most diets recommended the intake of calories from fat at the rate of about thirteen to fifteen percent per day. However, these diets are contemplating the ingesting of animal fat.)

The vast majority of fat that a person on the Mediterranean diet consumes comes from olive oil. In other words, the fat found in the Mediterranean diet is not the dangerous saturated fat that can cause disease, obesity and other health concerns. In fact, research has demonstrated that there are a number of solid benefits to consuming olive oil, including a reduction of the risk of the incidence of breast cancer in women.

3. Dairy in Moderation

While the consumption of low or non-fat dairy products in moderation can be beneficial in some instances, many people the world over rely on heavy creams, eggs and other fat filled dairy products in their daily diets. The Mediterranean diet is low in dairy. Indeed, any dairy products that actually are included within the diet regimen is low fat. A person is considered an extremely heavy egg eater if he or she consumes four eggs in a week.

4. Red Meat in Moderation

Very little red meat is included within the Mediterranean diet. When it comes to meat items, this diet relies on moderate amounts of lean poultry and fresh fish. As a result, people who follow the Mediterranean diet plan have lower levels of "bad" cholesterol and higher levels of "good: cholesterol.

In addition, because of the inclusion of lean, fresh fish in the diet, adherents to the Mediterranean diet enjoy the anti-oxidant benefits that are found in certain fish oils and products.

5. A Well Balanced Dieting Scheme

In the final analysis, the Mediterranean diet is gaining acclaim from experts and adherents the world over because it is a balanced dieting program. Study after study demonstrate that a balanced diet that is low in fat and that includes fruits, vegetable, whole grains and lean meat works to ensure total health and wellness.

Conclusion

The Mediterranean diet is a comprehensive regimen for healthy living. By following the strictures of the Mediterranean diet, a person can enjoy improved wellness, a reduction of the risk of certain diseases and, in many instances, a longer life.

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10 Reasons Why the Mediterranean Diet is Good For You

Low in Saturated Fat

Physicians and nutritionists the world over all agree that a diet that is high in saturated fat can have very negative consequences on a person's health and wellbeing. Indeed, a diet that is high in saturated fat can cause a person to suffer heart disease, can lead to cancer and can cause a whole host of other health problems and concern.

The Mediterranean diet is noteworthy because of the fact that it is very low in saturated fat. The typical person who follows the Mediterranean diet intakes less than eight percent of his or her calories from potentially harmful saturated fat. This is significantly below the average of people who do not follow a Mediterranean diet regimen.

Includes Plentiful Amounts of Fresh Fruits and Vegetables

Another reason why the Mediterranean diet is good for you lies in the fact that the diet includes the consumption of a significant amount of fruit and vegetables. Indeed, the diet encompasses more fresh fruits and vegetables than any other dietary program or plan today.

Fresh fruits and vegetables have a significant beneficial effect on a person's health and wellbeing. People who following the Mediterranean diet and consume generous servings of fruits and vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular ailments.

High in Whole Grains and Fiber

A benefit in the Mediterranean diet is found in the fact that it lowers in the incidence of certain types of cancer. One of the reasons that the Mediterranean diet lowers the incidence of cancer is found in the fact that the diet is rich in whole grains and dietary fiber. Both whole grain and fiber have proven to lower the incidence of cancer, including colorectal cancer.

High in Anti-Oxidants

The Mediterranean diet is high in anti-oxidants. Anti-oxidants play a significant role in maintaining the body -- including organs, muscles and skin -- in top condition. A diet high in anti-oxidants is believed to ensure that a person will live a longer, healthier life.

Low in Red Meat

Because the Mediterranean diet is low in red meat, the diet plan works to reduce the amount of "bad cholesterol." A diet low in "bad cholesterol" lessens the incidence of cardiovascular disease, hypertension and stroke.

High in Lean Meats

The Mediterranean diet includes lean meats in moderate portions. The reasonable amount of lean meats -- including fish and certain seafood and fish -- provides a health source of protein and energy for a person.

Low in Dairy

The Mediterranean diet is low in dairy products. In fact, a true adherent to the Mediterranean diet includes almost no dairy products at all. Any dairy that is included in the diet is low fat or non fat. Because the diet is low in dairy, particularly fatty dairy products, the diet encourages a person to obtain or maintain an ideal weight. Additionally, the diet aids in reducing cholesterol and works to prevent heart disease.

Prevents Disease

As mentioned, one of the reasons that the Mediterranean diet is good for you rests in the fact that the diet plan appears to reduce the incidence of certain diseases including:

-- heart and cardiovascular disease

-- cancer

-- diabetes

-- hypertension

-- diabetes

Longevity

The history of the people of the Mediterranean region demonstrates that the Mediterranean diet works to extend a person's life. In addition, while working to extend a person's life, this diet scheme works to ensure that a person's longer life will be healthy as well.

A Convenient Diet Program

Finally, the Mediterranean diet is good for you because it is a convenience diet program. In order to follow the Mediterranean diet you do not need to buy any special products or prepare a unique and hard to manage diet plan. If used with moderate exercise, it is a great way to lose weight while remaining healthy.

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Want To Lose Fat? Here Are The Top 10 Reasons To Never Go On Another Diet

Have you ever wondered why it seems impossible to lose weight, no matter which diet you try? The reasons below will help you to understand why your weight loss efforts in the past may not have given you the results you had hoped for.

1. Diets will destroy your metabolism

Calories are not evil. They are not something to be avoided at all costs. Calories are a unit of ENERGY. Your body needs energy every day, and it does its best to stay in a state of balance (calories in = calories out, energy consumed = energy burned). Thus, if you suddenly cut calories in an effort to lose weight, your body will react accordingly. Your body does not know why it is suddenly receiving less energy, but in order to maintain balance, it will immediately begin to slow down your metabolism in order to match your energy burned with your energy consumed. That is why you will eventually see weight loss slow, then stop. This is also the main reason why dieters will gain their weight back, and then some. By dieting, you have programmed your body to burn significantly fewer calories throughout the day, so as soon as the diet ends and calorie intake increases, that extra energy will now be stored as fat.

2. Diets will make you fatter

Muscle is metabolically active tissue, meaning it is burning calories throughout the day, while body fat is basically stored energy. Think of muscle as your metabolism's engine. The bigger the engine (more muscle mass) you have, the faster your metabolism can run. Unfortunately, one of the ways that your body slows down its metabolism in reaction to a diet is by cannibalizing muscle mass, and using it for energy. So, while the scale will be telling you that you are losing weight, your metabolism will be cratering because some of the weight you are losing will be muscle mass. Then, after you quit the diet and go back to your normal way of eating, when you gain the weight back, it does not come back as the muscle you lost, but as fat. So, not long after you quit the diet, not only will you weigh the same, or more, than you did when you started, but you will have more fat, less muscle, and a slower metabolism.

3. Diets leave you with no energy

As we have learned, calories are units of energy, and your body needs energy to get through the day. Did you realize that a 160 lb man, who did nothing for 24 hours but lay in a hammock and breathe, would burn in the neighborhood of 1600 calories? Dieters will often eat as few as 800 to 1000 calories per day, so it is easy to see why they would feel tired and run down. Since carbohydrates provide our main source of fuel (glucose and glycogen), low carb diets zap you even more. Did you know that while your body can burn fat for fuel, your brain and central nervous system can only use glucose for fuel? That is why, especially during the induction phase of low carb fad diets, people often feel sluggish, irritable, and not as sharp mentally as normal. Of course, every low carb dieter will tell you that it is only bad for a few days, then your energy levels pick up again. That is because your body, wonderful machine that it is, can manufacture its own glucose to provide energy for your brain. Unfortunately, it does this by breaking down muscle mass into its component amino acids, which it then converts to glucose. So, while you may be more alert once again, this is a sure sign that your metabolism is now slowing down as you cannibalize muscle mass to make up for the energy deficit the diet is causing.

4. Diet programs are usually unrealistic

Counting calories, points, food exchanges, grams of this and grams of that, is just not a realistic strategy for long term weight loss. We all lead busy lives and being forced to do ridiculous calculations every time you eat is no way to live. Unless you are measuring all of your food, most people will generally underestimate the amount that they eat, often by more than 50% (what you estimate to be 1 cup is probably 1 ½ cups, 4 ounces is probably 6, and so on). This is especially problematic in restaurants or other social settings. So, the calculations will not even be accurate anyway.

5. Diets provide false hope to get you hooked

Anyone who goes on a calorie restricted diet, especially a low carb diet, will generally experience a significant weight loss in the first week or two. Diet programs will often try to hook you in with promises of big weight loss up front. When that promise comes true, the diet guru or diet center or supplement seller has you under their spell. The reality is, it is very easy to lose 5, 6, 7 or more pounds in your first week or two on a diet, and the reason is simple. Most of that weight is water. Of course, the person at the diet center won't tell you that. They will claim that their product or program is the magic behind your success, when the truth is you are just losing water that your body needs. Remember that we said your body's main sources of energy are glucose and glycogen? Glucose, or blood sugar, is the product of carbohydrate digestion. Glycogen is glucose that has been stored in the muscles and liver. When you severely cut back on calories, especially carbohydrates, you do not adequately replenish your muscle glycogen as you use it. Well, each gram of glycogen stored in your muscles holds 1.4 grams of water with it, so when your glycogen levels are depleted, water weight loss results. As soon as you replace your glycogen stores, that weight will come back on.

6. Diets make you feel like a failure

Eventually, everyone will 'cheat' on their diet, or more likely, go off of it all together. When that happens, the inevitable wave of guilt is sure to follow as you tell yourself that you blew it. The diet industry has to be the only industry in this country where nobody gets what they pay for, and then they blame themselves for it. Of course, people will often punish themselves for blowing it by going on a binge, which just makes the guilt worse and compounds the problem. Convinced that this failure was their own fault, the person then often goes off in search of another diet.

7. Fad diets are unhealthy

Any diet that eliminates entire food categories such as carbohydrates or fats robs your body of important nutrients. As discussed above, carbohydrates provide your body with its main source of fuel. And, while trans fats and saturated fats should be avoided, did you realize that your body needs a certain level of fat in the diet in order to function properly? Monounsaturated and polyunsaturated fats are healthy fats and a critical part of your daily nutrition. Also, diets that force you to eat ridiculous foods, such as nothing but cabbage soup, rely on semi-starvation for their temporary weight loss effects, causing many unpleasant side effects in your body.

8. Fad diet marketers lie to you

Promises of fast, effortless weight loss are simply lies designed to make your wallet smaller much faster than your waistline. No infomercial gadget or magic pill or supplement will lead to long term weight loss. If any of these products really worked, don't you think you might hear about in on the news instead of some cheesy late night infomercial? Face it, if any of them really worked, nobody would be fat! The truth is, real long term weight loss takes effort, and anyone who tells you otherwise is lying to you.

9. Diets will stress you out

If you are spending your day worrying about how many calories you have eaten, or how many points you have left, or if you have had too many grams of carbs since lunch, it is inevitable that other activities, duties, and responsibilities of yours will suffer. Modern life has enough stress without adding in unnecessary and, in the long run, unproductive stress on top. Food and nutrition are essential parts of life that should be enjoyed, not feared, dreaded, or micromanaged. Committing to simple lifestyle changes instead of regimented diet rules is a more effective approach to weight loss, that will also allow you to keep your sanity intact.

10. Diets do not work

It cannot be said any more simply than that. Diets by themselves do not work. Repeat that to yourself until it sinks in for good. If all of the evidence above is not enough to convince you, just think about it. How many people do you know who have been on one diet? None. They have all been on dozens of different diets, right? Well, if any one of those diets really worked and resulted in healthy, permanent weight loss, why would anyone need another? The reason that there are hundreds of diets out there is because none of them work, and the diet marketers know that. They are just banking that you don't know it yet, and will hopefully give them more money to try one of their other miracle diets.

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