Mediterranean Diet - Fresh, Healthy, Full

One of the biggest complaints of dieters is that they feel restricted, as though they cannot have enough of their favorite foods, or even enough food to keep them from feeling hungry. With the Mediterranean Diet, these complaints are no more. Combining lots of fresh vegetables, fruits, and seafood with reduced processed foods, sugar, and fats, this diet plan promotes heart-healthy changes with plenty to keep one satisfied.

This plan is all about smaller portions of healthier food. This is easily achieved when one considers that the typical American restaurant serves almost triple the recommended portion size for most meals. Because fresh vegetables and whole grains are such staples of the plan, a feeling of being full is much easier achieved with less food overall. Seafood is the primary source of protein, along with several varieties of nuts and legumes. With so many different types of fish available in local groceries, it is not difficult to keep a high level of variety in the diet.

While most diets severely restrict any fat consumption, the Mediterranean Diet focuses on including healthy fats like olive oil and that of avocados and nuts. Also, the plentiful supply of fish contributes Omega-3 fatty acids which many experts believe are essential to a healthy heart. By filling the diet with more fruits and vegetables and much less meat, overall health is improved, the dieter feels full and satisfied, and weight loss can be easily achieved. Adding a small glass of red wine with one’s dinner is even allowed, as red wine is also attributed to positive health benefits.

Because portions are made much smaller than what Americans would consider normal, it is easier to limit the amount of food consumed at each sitting. Snacks of whole grains, fruits, or vegetables are also allowed so that those following the plan do not ever need to feel hungry or deprived. A lovely dessert of fresh fruit with cinnamon replaces a heavily sugared and processed option at the end of most evening meals. Even carbohydrates are not eliminated; instead, the right types of carbs must be chosen. Whole grains should be substituted instead of processed white rice or white flour pastas.

Eating out in restaurants can often be a challenge for those who are attempting to limit their portions of food. Most servers will be happy to offer an undressed salad with vinegar and olive oil on the side. By filling up on the salad portion of the meal, it becomes much easier to not gorge on the entrée. Once the main course has arrived, one good trick is to separate out the portion of the meal that will be consumed at the restaurant. The rest can be boxed up to go, which alleviates the concern that money will be wasted by leaving the rest behind.

Most people grow up with parents admonishing them to finish their meals or clean their plates. It can be a very difficult mental hurdle to overcome, stopping while there is still food available. When serving oneself, using a measuring cup in the beginning can be incredibly helpful. It is amazing to discover just exactly how much is in a standard 1-cup portion size, and how much more than that most people consume at each and every meal. Becoming familiar with the look of a recommended portion size is a crucial step to changing one’s eating habits. If only the correct amount is served, there is much less chance of a person overeating at one sitting. Dieters should train themselves to sit for a few moments following a meal in order to realize that they are really full, and do not in reality require a second helping.

Learn more about the Mediterranean Diet here, for real weight loss results!