To maximise the effect of the Mediterranean Diet Plan you need to change your lifestyle as per the Mediterranean Diet Pyramid! Sorry you cannot be a couch potato and expect the diet to work miracles.
Mediterranean Diet Pyramid
- Image via Wikipedia
At the top of the Pyramid you have Meats and Sweets that you should eat infrequently. The next slice down suggests eating Cheese and Yoghurts (daily to weekly), Poultry and Eggs (moderate – perhaps twice a week). Progressing down to the next slice we have Fish and Seafood (recommended at least twice a week). The largest slice at the bottom contains foods which should be present in meals that you eat daily: Fruits, Vegetables, Grains, Olive Oil, Beans, Nuts, Legumes and Seeds, Herbs and Spices. In terms of drinks – drinks lots of water but you are allowed wine in moderation! The other big factor is lifestyle: so be physically active, and be sociable and enjoy meals with others. You can see a graphical representation here.
As stated by Oldways:
Other vital elements of the Mediterranean Diet are daily exercise, sharing meals with others, and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.
Mediterranean Diet Pyramid: Health Benefits
The National Center for Biotechnology Information also discusses the Mediterranean Diet Pyramid:
The diet is characterized by abundant plant foods (fruit, vegetables, breads, other forms of cereals, potatoes, beans, nuts, and seeds), fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts, normally with meals. This diet is low in saturated fat (< or = 7-8% of energy), with total fat ranging from < 25% to > 35% of energy throughout the region. The pyramid describes a dietary pattern that is attractive for its famous palatability as well as for its health benefits.
The Mayo Clinic is also forthcoming in its praise of the Mediterranean Diet Pyramid and the lifestyle it propounds:
Since the Mediterranean Pyramid was introduced in 1993, extensive research has corroborated the healthfulness of this cuisine, which has demonstrated the highest average life expectancy and the lowest rates of chronic diseases among adults. People have taken notice: Over the past 15 years, many restaurants, cooking shows and cookbooks have embraced this way of meal planning.
Summary: Use the Mediterranean Diet Pyramid as a guide to your new lifestyle.
