Foreword:
Hi All,
I am George Pierce, founder of Win At Losing Weight, and happy to share that I have been able to lose the weight and to keep it off for over 20 years. One of the ways that I used to keep myself from gaining back unwanted pounds was through research. My thinking was that the more I know, the better my chances were for continued success. Although research is not the secret to maintenance, I have continued my quest to learn about weight loss. My intent is to share both the GOOD and the BAD.
Usually, all you hear is good. When you only get one side of a story, you are not really able to make a balanced decision.
In part one, https://syndicationexpress.ning.com/profiles/blogs#.YhUxUOjMJD8
I shared that I believe that the Med. diet is one of the best diets that you will find. It is not really a diet, it is a lifestyle. This makes it one of your healthiest choices and one of the easiest diets to stay with.
Negatives:
The fact that it is an eating lifestyle, however, means that the Mediterranean Diet is not a weight loss diet! You need to know this because if you want to use it for weight loss, you will need to tweak it (calorie-wise). The Mediterranean Diet is a very healthy diet that can be used to lose weight by lowering caloric intake to where you have a deficit. See my bonus below for help with caloric tweaking.
Olive oil and nuts can add weight, so go easy. The diet is also low in Iron, so an absorbable iron supplement is recommended. Allow me to also share that yogurt is an important food on this diet. Wine is a part of this diet. For some people, such as those who have problems with alcohol abuse or if you are pregnant, the Med. diet is not for you. Many yogurts are high in sugar, Greek yogurt is usually 5 or 6 grams vs. 15 grams or more. Two Good is my favorite and it comes in at 2 grams of sugar.
The Mediterranean Diet (Part Two)
How to follow the Mediterranean Diet
Consume: vegetables, fruits, nuts, seeds, beans, potatoes, whole grains, herbs, seasonings, fish, fish, and shellfish, as well as virgin olive oil
Eat small amounts: fowl, eggs, cheese, and also yogurt
Eat hardly ever: red meat, sugar-sweetened beverages, added sugars, refined meat, improved grains, refined oils, as well as various other extremely processed foods
Foods to consume
Exactly which foods come from the Mediterranean diet is controversial, partly because there's variation between countries.
The diet according to a lot of research studies is high in healthy and balanced plant foods as well as reasonably reduced in meat. Nevertheless, consuming fish and also fish and shellfish is advised at least two times a week.
The Mediterranean way of living additionally includes normal exercise, sharing dishes with other individuals, as well as decreasing stress and anxiety.
You can include a mix of fresh, icy, dried-out, and canned vegetables and fruits, but check labels for sugar and sodium.
Base your diet on these healthy and balanced Mediterranean foods:
Veggies: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Nuts, seeds, as well as nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
Entire grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and also pasta
Fish as well as seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Fowl: hen, duck, turkey
Eggs: poultry, quail, and duck eggs
Dairy products: cheese, yogurt, milk
Herbs and also spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy and balanced fats: additional virgin olive oil, olives, avocados, and also avocado oil
Foods to restrict
You must restrict these processed foods as well as components when adhering to the Mediterranean diet:
Sugar: Added sugar is found in many foods but especially high in soft drinks, sweets, gelato, table sugar, syrup, and baked products
Refined grains: white bread, pasta, tortillas, chips, crackers
Trans fats: found in margarine, fried foods, and other processed foods
Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
Processed meat: Processed sausages, hot dogs, deli meats, beef jerky
Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine-- around one glass per day.
However, this is completely optional, and wine should be avoided by some people including, anyone who is pregnant, has difficulty drinking in moderation, or is taking certain medications that may interact with alcohol.
Coffee and tea are also healthy beverage choices on the Mediterranean diet. Be mindful of adding lots of added sugar or cream.
You'll want to limit sugar-sweetened beverages, such as soda or sweet tea, which are very high in added sugar. Fruit juice would be OK to include in moderation, but you're better off choosing whole fruits to get the benefit of fiber.
Conclusion:
I remind you that this diet is based on what Mediterranean people ate in the 1940s and 50s. Many junk foods, processed foods, and 'tampered with' foods, were not yet on the market. If you are looking for a diet that can add years to your life and life to your years, this is one that should be at the top of your list. If you want to use this diet for weight loss, be sure to create a calorie deficit.
BONUS!
Another Mediterranean Diet post is coming soon.
As a bonus, you can look forward to a
#1 A Seven Day Sample Meal Plan
#2 A Calorie Based Eating Guide (based on USDA
Healthy Mediterranean-Style Eating Pattern: Recommended Amounts of Food
From Each Food Group at 4 Calorie Levels)
For more weight loss help, information, and tips, I invite you to visit our new Facebook Group, "Women's Weight Loss Tips"
https://www.facebook.com/groups/womensweightlosstips
Disclaimer For Win At Losing Weight:
This content is for informational purposes only. Always see your
health care provider before making any weight loss decision.
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http://winatlosingweight.com/pages/WALW-disclaimer.html
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