How effective is mediterranean diet weight loss program?  Which foods as a part of the program work well for weight reduction?

The Mediterranean diet is basically a balanced and nutritious diet that gives more importance to fresh and healthy foods like fruits, vegetables, whole grain, seafood, nuts and seeds, pulses, olive oil, and yogurt. This is a diet followed typically by the people of countries like France, Spain, Italy and other Mediterranean countries. This kind of diet emphasizes seasonal and locally grown food and restricts the consumption of processed food. The Mediterranean diet can be a weight watcher’s solution to weight loss as it works effectively in all aspects – shedding pounds, providing nutrition, as well as keeping your taste buds satisfied. This diet focuses on consuming small portions of high-quality food and includes healthy fats like olive oil and nuts, along with whole grain foods that are great sources of nutrients. Such a diet also makes you feel full for a longer period of time, so you don’t tend to overeat or crave unhealthy food.

Unlike a normal diet, the Mediterranean diet doesn’t forbid consumption of fats altogether but rather chooses the fats judiciously. The dieters prefer foods with monounsaturated fats (olive oil, nuts, and avocados), polyunsaturated omega-3 fatty acids (fatty fish like sardines, salmon, tuna, and trout), and fat from plants (flaxseed). Trans fats are almost eliminated from the Mediterranean diet, thus reducing the dieters’ chances of heart diseases and strokes. An integral part of Mediterranean diet is olive oil, which is used in practically everything – vegetables, salads, pastas, breads, fish, cakes and pastries. In the Mediterranean diet, olive oil replaces almost everything greasy and oily including butter.

Mediterranean Diet For Effective Weight Loss

Another reason why the Mediterranean diet is good for weight loss is that it is high on veggies (broccoli, tomatoes, peppers, spinach, lentils, mushrooms, white beans, eggplant, and chickpeas) and low on animal products, except for lots of fish, which is a much healthier food than red meat.

Finally, the Mediterranean diet, if followed strictly, doesn’t let you binge on pastries or high calorie desserts, but uses lots of fresh fruit instead. It uses the fruit’s natural sweetness and provides you taste along with fiber and nutrients. As dessert, the dieters consume apples, oranges and grapes, and end up avoiding the unnecessary chemicals, sugar, calories and unhealthy fats found in processed desserts. Since the diet is so rich in fiber and other nutrients it also ensures a good metabolic rate, which translates into more calories burnt at a faster rate.

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How effective are Mediterranean diets for the cure of diabetes? Also do let me know other diet plans which are effective

Mediterranean diet is a healthy diet, which proves beneficial for individuals with heart diseases and type 2 diabetes mellitus. It is a healthy eating technique, comprising of whole grains, fruits, veggies and fish. It limits the intake of unhealthy fats and emphasizes on olive oil, which is unsaturated. Variations in the intake of certain foods make a difference, as the Mediterranean diet decreases the risk of diabetes. The most vital components of the diet are:

• Small portions of nut
• More amounts of vegetables and fruits
• Regular intake of fish
• Moderate intake of wine
• Decrease the intake of red meat. Highly processed meats, such as barbecues, sausages and bacon are not preferred. De-skinned poultry and fish are better alternatives
• Include healthy and monounsaturated fats such as canola and olive oil.

Detox Diet For Type 2 Diabetes

The concentration of complex carbohydrates in fruits, whole grains and vegetables is high, which is highly helpful in diabetes. Veggies and fruits are also abundant in antioxidants, which indirectly prevent other complications, associated with diabetes, such as atherosclerosis, cancer and osteoporosis. The amount of trans fats in whole grains is less. Butter or margarine, which is loaded with oodles of trans fats are abstained from, in a Mediterranean diet. Inclusion of olive oil, a rich source of monounsaturated fat, aids in the reduction of ‘bad’ or LDL cholesterol. They also contain, linolenic acid, which is a kind of omega 3 fatty acid. Though healthy, their use is restricted, as they are rich in calories. Peanut butter is a good alternative for hydrogenated fat. This beneficial essential fatty acid (omega 3) is also present in fish. The former helps in circulation and healthy blood vessels. Omega 3 fatty acids also aid in the decrease in triglycerides. Tree nuts are low in saturated fats, in comparison to others. Almonds, walnuts, hazel nuts and pecans are high in calories, but low in saturated fats. Salted and honey coated nuts are better avoided.

A healthy diet plan can be created by every individual. A basic knowledge about carbohydrate counting and Exchange list is necessary. Exchange lists, comprises of a list of foods, which contain the same amount of fats, protein and carbohydrates. They have an analogous effect on the blood glucose levels, like the other foods, in the same group. The ultimate objective of a diabetic diet is to lower the blood glucose. Eat the right food at the right time, to derive maximum benefits.

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