Healthy fats aren't an oxymoron, we promise! Indulge in some of your favorite cuisines—Italian, French, Greek, Middle Eastern—and shed some pounds while you're at it
by Monica Reinagel, M.S., L.N.
The Concept
Mimic the simple but sumptuous diet of a third-century Greek fisherman to lose weight, live longer, and lower your risk of heart disease and cancer
vacuum tube.
Distinguishing Features
Olive oil is the primary source of fat
Fresh, seasonal fruits and vegetables are the centerpiece of every meal
Bread and pasta are served without apology
Meat takes a backseat—it's eaten less frequently and in small portions
Dinner usually includes a glass of red wine
Flagship flavors: basil, oregano, rosemary, lemon, garlic, and mint
This Is Your Diet If…
You're a carb lover
You enjoy a glass of wine with dinner
You like fresh ingredients, simply prepared
You appreciate quality rather than quantity
You're concerned about heart health
Probably Not for You If…
You're in the market for a high-protein or low-fat diet
You're a big meat-lover
You thrive on culinary variety
The Details
Although the Mediterranean diet isn't a new trend, a constant stream of positive research findings keeps it in the news. According to recent studies , in addition to staving off chronic diseases, the Mediterranean way of eating also appears to boost your brain power.
The emphasis on fresh fruits, vegetables, whole grains, beans, and legumes makes for a nutrient-rich, high-fiber diet (read: you won't be hungry). It's also relatively low in protein and saturated fat. Cheese or yogurt may be enjoyed daily, while eggs, fish, and meat (traditionally, veal and lamb) may be served only once or twice a week.
Another distinguishing factor of a Mediterreanean-style diet is that it can be quite high in fat (35 to 40 percent), but the focus is on healthy fats, namely monounsaturated fats (from olives, nuts, and avocados) and omega-3 fatty acids (from fish, flax, and nuts). Though high in calories, fat makes food tastier and meals more satisfying. The idea here is that you eat less—but enjoy it more. This is borne out by research suggesting that people who eat diets high in monounsaturated fats stay slim despite the higher fat content.
The Mediterranean lifestyle plays an important supporting role to the diet plan. Lots of physical activity, fresh air, and relaxed, leisurely meals enjoyed with family and friends are part of the prescription.
A Day on the Mediterranean Diet
A Day on the Mediterranean Diet
Apricots, Yogurt, and Honey
with whole-grain toast
Greek Salad Pita Sandwiches
with fresh figs
Red Snapper with Thyme, Tomatoes, and Olives
Balsamic Roasted Vegetables
with crusty bread and a glass of red wine
nutritional analysis at NutritionData.com
More Great Mediterranean Diet Recipes
Zucchini "Tagliatelle" with Mint, Cucumber, and Lemon
Shrimp Skewers with Tzatziki, Spinach, and Feta
Lamb Sausage Patties with Fresh Mint, Feta, and Garlic
Greek Salad with Orzo and Black-Eyed Peas
popular diets comparison chart
Books on the Mediterranean Diet
The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins
Ready to up your Aegean ante? Jenkins' newly revised and updated Mediterranean-style cookbook manages to make an already delectable cuisine even more so, with 250 recipes ranging from Spanish tapas to Moroccan tagine.
The Mediterranean Diet by Marissa Cloutier and Eve Adamson
Cloutier, a registered dietitian, keeps it simple by focusing on fresh
Amethyst earrings, wholesome unprocessed foods, simply prepared. This straightforward version of the basic principles is less of a weight-loss program and more of a lifestyle makeover (which can also help you lose weight).
The New Sonoma Diet and The Sonoma Diet Cookbook by Connie Guttersen, Ph.D.
On the Napa Valley version of the Mediterranean diet, you'll savor flavor-packed but portion-controlled meals of fresh, unprocessed foods. As is customary these days, the program starts with a very restrictive ten-day induction phase, which gradually relaxes into the familiar Mediterranean regimen—complete with a daily glass of red wine.
The Omega Diet by Artemis Simopoulos, M.D., and Jo Robinson
Greek-born Simopoulos is an international authority on essential fatty acids. Her take on the Mediterranean diet (which includes a diet plan and recipes) places a special emphasis on eating the right fats and avoiding damaging ones.
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