The Mediterranean diet has the characteristics of being low in saturated fat and refined sugar while being high in fiber and whole grains. These qualities make the Mediterranean diet more likely to be effective at managing cholesterol levels and associated cardiovascular disease as well as type-2 diabetes.
The risk of becoming obese and/or incurring type-2 diabetes are greatly lessened when following the Mediterranean diet because it entails eating lots of fruits, nuts, fish, vegetables, and plenty of olive oil. By the way, research seems to indicate that olive oil may reduce abdominal fat. A definite bonus for sure!
Here are some of the benefits of following the Mediterranean Diet:
- Easy to follow
- Effective in causing weight loss
- Nutritionally-complete diet
- May prevent and manage diabetes and heart disease
- Add more vegetables and legumes to your meals
- Eat more whole grains
- Eat more fresh fruits
- Eat less meat (esp. processed meats) and opt for more seafood including fish
- Eat more healthy fats (e.g., avocados, sunflower seeds, nuts, peanuts, almonds, etc.)
- Eat more dairy foods (e.g., milk, cheeses, yogurt, etc.)
- Add olive oil to more foods
- Be more physically active
- Drink lots of water
- Drink wine in moderation
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."