Mediterranean Diet and Losing Weight

Eliminate Fast And Processed Foods.

For many of us living in America this is one of the tougher adjustments and may take some time.  To start with, try swapping a fast-food meal with a homemade one, for example, if it’s chicken wings you crave, make them Greek-style like in this recipe!  Or if it’s sweet potato fries, my personal guilty pleasure, try baking them in olive oil with a sprinkle of Mediterranean spices like in this recipe, and so on!  The point is, find a healthier homemade alternative to your favorite fast foods.

How To Follow The Mediterranean Diet: Advice For Beginners.

– The first week, buy some quality extra virgin olive oil and start using olive oil as your primary cooking oil (in place of butter, lard or other oils).

– The next week, try and incorporate one  or two seafood based meals, and/or one or two meatless meals.  Stock up on healthy snacks and items like hummus and veggies, as well as fresh or dried fruit.

– To end your meals, in place of desserts, enjoy a small piece of traditionally produced cheese like feta, Parmigiano-Reggiano or Pecorino Romano with a handful of dried apricots, figs, or cherries.

A “Diet” Or A “Way Of Eating?”

I would rather refer to it as the Mediterranean way of eatin!  The word “diet” comes with certain assumptions, a set of rules to follow, a list of “what not to eat,” counting calories etc.  Thankfully, that is not what you’ll find with the Mediterranean diet.  The Mediterranean diet is a joyful way of eating that celebrates good foods, while keeping a strong focus on flavor and the pleasure of the table.

The Mediterranean diet is not a structured diet, it is a healthy, well balanced eating pattern based on the Mediterranean diet pyramid.   The pyramid show the combination of all our meals over days or weeks, demonstrating a clear, long-term path to better health.”

The Mediterranean diet, as the pyramid highlights, focuses more on fruits, veggies, whole grains, beans, nuts, and legumes, at the very base of the pyramid. Lean proteins from fish and poultry, good fats from olive oil, and some dairy–while consuming sweets and red meats on fewer occasions, at the top of the pyramid.