Research suggests that people who follow a Mediterranean diet may LOSE 52% MORE WEIGHT than standard low-fat diets because it isn’t just a fad or limited list of foods, it’s a lifestyle.
Over 50 years of extensive studies suggest that the Mediterranean diet is directly correlated with good health. The Mediterranean is the only region in the world containing two blue zones—areas of the world where people live measurably longer and healthier lives.** What is stopping us from living a lifestyle like they do?
The ‘Mediterranean Diet 101: A Meal Plan and Beginner’s Guide’ provided below is and excellent overview.
The Weight Loss Program Worldwide System also consists of powerhouse Mediterranean inspired supplements that work synergistically with healthy lifestyle choices – making it a comprehensive approach to weight management.
Simple lifestyle changes that will make a huge difference in your life!
* In a single 2-year study, subjects following a reduced-calorie Mediterranean diet lost an average of 9.7 pounds, versus an average of 6.3 pounds for subjects following a reduced-calorie low-fat diet.
** Mediterranean diet pyramid: a cultural model for healthy eating. W C Willett, F Sacks, A Trichopoulou, G Drescher, A Ferro-Luzzi, E Helsing, and D Trichopoulos (Copyright © 1995 by The American Society for Clinical Nutrition, Inc)
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960.
Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.
There is no one “right” way to do this diet. There are many countries around the Mediterranean sea and they didn’t all eat the same things.
This article describes the diet that was typically prescribed in the studies that showed it to be an effective way of eating.
Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to individual needs and preferences.
And it’s not just about the numbers on the scale, either. The Mediterranean lifestyle – which includes food, of course, but is also about living actively – is renowned worldwide for promoting strong, healthy hearts. It’s a life that’s about balance, led with meals that are about simple, clean and fresh ingredients.
But in our butter-smeared world of fast food and steam tables, it can be darn hard to get a good meal. And by ‘good’, I mean real, healthy food. Even cooking Mediterranean-inspired dishes can be a head scratcher, which is why we’d like to remind you to click here and download the 30+ Mediterranean Diet Recipes from the ‘Home’ page.
Also, you can find many great tips, hints and recipe ideas in the Weight Loss Program Worldwide Community Facebook Group
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in Moderation: Poultry, eggs, cheese and yogurt.
Eat Only Rarely: Red meat.
Don’t Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
One thing to note: When discussing bread, please remember that bread in Europe is not made with any preservatives, thus much healthier. Keep this in mind when shopping for breads in other countries. Best to stick to whole grain varieties.
You should avoid these unhealthy foods and ingredients:
You MUST read ingredients lists, if you want to avoid these unhealthy ingredients.
You should base your diet on these healthy, unprocessed Mediterranean foods.
Whole, single ingredient foods are the key to good health.
It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why when you start, being a member of the Weight Loss Program Worldwide Community Facebook Group will be a great place to get the important support and encouragement you need. Contact your Advisor to learn more or click here for more information
With all of the nutrient and fibre-packed foods in the Mediterranean diet, it doesn’t take a rocket scientist to understand why people who stick to the Weight Loss Program Worldwide system lose weight.
Exactly which foods belong in the Mediterranean diet is controversial, partly because there is such variety between different countries.
The diet prescribed in the studies is high in plant foods, and relatively low in animal foods.
However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine, around 1 glass per day.
However, this is completely optional and wine should be avoided by anyone who has alcoholism or problems controlling their consumption.
STAY HYDRATED – As the heat takes hold, your water intake must increase, especially if you’re outside. So, instead of sweating it all out this summer, take a few seconds to learn how you can avoid dehydration.
Part of the Weight Loss Program Worldwide Pledge includes staying hydrated. People who get the best results drink five 12-ounce (350 mL) glasses of water every day.* It’s important to remember the amount of water needed to stay fully hydrated varies by individual and depends on several things such as activity level, size, weight, and diet (30ml/kg of body weight is a quick easy way to calculate how much you need).
This is a sample menu for one week on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.
You don’t need to eat more than 3 meals per day.
But if you become hungry between meals, then these are acceptable snacks:
It is very simple to make most restaurant meals suitable for the Mediterranean diet.
1 Have some sort of fish or seafood as your main dish.
2 Ask them to fry your food in extra virgin olive oil.
3 Only eat whole grain bread, with olive oil instead of butter.
A Simple Shopping List For The Diet
It is always a good idea to shop at the perimeter of the store, that’s usually where the whole foods are found.
Always try to choose the least processed option. Organic is best, but only if you can easily afford it.
Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.