The second part of the "Mediterranean Diet"
1. Sample Mediterranean Diet-A 28 day diet plan would introduce changes gradually. Studies have shown that small changes over time are an effective way to make lifelong habits. Start with the elimination of processed foods and increase fruits and vegetables. Continue by adding more beans and switch from other oils or butter to extra virgin olive oil. Limit seafood, poultry and eggs to a few times per week each and reduce red meat to no more than a portion a month. and finally focus on dairy products and avoid milk, cream and butter.
It is difficult to choose just one menu, but here's what a days worth of meals might look like.
1. 2 cup bowl
2. 1 cup juices/soy milk
3. 1 cup whole grains
4. 1/2 oz. nuts or seeds
5. 1 medium or 1/2 cup fruit
1. 9 inch plate
2. 1 cup Healthy Drink (soy milk)
3. 1 1/2 cup veggies
4. 1 Tbsp Extra Virgin Olive Oil/flavors
5. 1/4 cup legumes-1 oz fish
6. 2 slices whole grains
7. 1 medium or 1/2 cup fruits
1. 1/2 oz nuts or seeds
2. 1 medium or 1/2 cup fruit
3. Healthy Drink
1. 9 inch plate
2. 1 cup Healthy drink (soy milk)
3. 1 medium or 1/2 cup fruit
4. 1/2 cup legumes-2 oz fish (minimize low fat cheese, white meat and eggs.)
5. 1 cup whole grains
6. 1 Tbsp Extra virgin olive oil/flavors
7. 1 1/2 cup veggies
This is just an example food plan.
2. How to lose weight while on the Mediterranean Diet-Eat a mininum of 5 servings of fruits and vegetables daily. Choose food rich in fiber, vitamins and phytonutrients. Eat legumes at least 8 times a week. Legumes are low fat, fiber filled and a good source of protein. Limit refined grains and choose whole grains. Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. Pamico's Olive Oil Soap is full of the good fat olive oil and is extremely good for your skin. The human body requires dietary fat and plant based olive oil is a heart healthy choice.
Fish, eggs and poultry should be limited to no more than 2 servings each per week. These are good sources of protein but contain more calories than legumes. Wine should be limited to 1 glass a day. A 4 oz. glass of red wine is full of antioxidants but contains 100-120 calories.
A couple of points deserve special mention: first-this is not a low-fat diet. The Cretans ate plenty of fat, nearly all of it from extra virgin olive oil, but very little saturated fat. Second-the villagers didn't have tvs or computers and most of them got around by walking, often for miles in hilly country, with donkeys in tow. So, the Mediterranean lifestyle is the exact oppposite of sedentary. Since the calories in their diet were in balance with their exercise, they weren't overweight or obese. Finally, a big part of their lifestyle was enjoyment of life, of family and of community. So they felt socially connected to their community and though they worked hard, play was an integral part of their lives.