Does your diet prohibit all of your favorites? Then take a trip to the Mediterranean. Dieting doesn't have to be about deprivation, especially when you follow a Mediterranean-style way of eating. There's not one "particular" Mediterranean diet, but they all emphasize fruits, vegetables, nuts, grains, seeds, bread, dairy, fish, poultry and wine. Olive oil is the primary source of fat, offering the healthful monounsaturated kind - salmon also offers omega-3s. These fats don't raise blood cholesterol levels the way saturated fat does. The diet is naturally high in fiber, which promotes colon health and good digestion. In addition to weight loss, a Mediterranean diet also prevents heart disease and has been shown to increase lifespan. The incidence of heart disease and high cholesterol is lower in Mediterranean countries, but the lower rates are not due to diet alone.
Mediterranean people seem to have a higher level of physical activity, which contributes to heart health. You can begin to incorporate more Mediterranean-type foods into your diet by replacing red meat with seafood and poultry; eating fewer eggs weekly; reducing your milk intake while increasing your cheese and yogurt intake; and choosing whole-grain breads and cereals. If you cook with butter, then switch to olive oil. Make the switch from refined sugar to fruit in order to satisfy your sweet tooth. Red wine in particular offers disease-fighting antioxidants, but the diet calls for only one to two glasses daily. Be sure to drink plenty of water, too.