The Mediterranean Diet and Weight Loss

If you're looking for a way to lose weight and lower your risk of heart disease, following the Mediterranean Diet may be a good way achieve better health while losing weight in a safe manner. Some studies have shown that following the Mediterranean Diet can lead to weight loss and lower cholesterol levels.

The ingredients of the Mediterranean Diet are simple and easy to locate in most grocery stores, which make it relatively painless to incorporate into your own lifestyle.
Keep this handy list to use as a guideline for the types of foods you'll need to eat the Mediterranean way:

1) Fish. The original eaters of the Mediterranean Diet had to rely on the fish that could be caught in the Mediterranean Basin. So, look for fresh water fish that contain lots of healthy Omega-3 acids. Try to have fish as a meal at least 3-4 times a week.

2) Fruits and Vegetables-Studies have shown that people who follow the Mediterranean Diet eat far more servings of fresh fruits and vegetables on a daily basis than those who follow the typical American diet. Aim for no less than 5-6 servings, if not more each day.

3) Whole Grains-Whole grains breads and cereals are vital to keeping blood sugar levels stable and helping to lower cholesterol. But don't overdose on carbohydrates, no matter how healthy they are, or you run the risk of feeling tired and sluggish.

4) Legumes-Peas and beans play a huge role in the Mediterranean Diet. Full of fiber and protein, dishes made with these foods will keep you full and provide your body with the tools it needs to keep high cholesterol at bay.

5) Healthy Fats-Stay away from butter and margarine. Instead, incorporate extra virgin olive oil and nuts into your diet. You can also enjoy low fat dairy products in moderation.

6) Moderate Red Wine-Many researchers agree that the antioxidant containing red wine consumed by those who live on the Mediterranean Diet probably has some bearing on the heart healthy benefits of eating this way. The key is not to overdo it. One glass a day is enough to meet the needs of this diet.

7) Exercise-As with any well rounded wellness regime, regular exercise plays a big part in how your body reacts to a diet plan. Find a routine that you enjoy and do it on a regular basis. You will see results if you remain consistent. nn