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A New Hot Diet - The Mediterranean Diet

The traditional way of eating in the southern Mediterranean has recently been shown to contribute to a longer, healthier life - and following the Greek, Spanish and Italian models can help weight loss, too.

What you can eat: The Mediterranean diet is rich in fruit, vegetables and fiber; it contains plenty of starchy foods, usually whole grain varieties; it is high in good' monounsaturated and polyunsaturated fats, and low in saturated fat; sugary, processed foods and snacks are eaten very rarely. No wonder it ticks so many boxes as a nutritionist's ideal diet!

Basing a weight-loss diet on Mediterranean principles makes a lot of sense because it is appetizing and filling, as it features many foods that are low in energy density such as lean meat, poultry, fish and seafood; pasta, rice, couscous and potatoes; pulses such as beans and lentils; and fruit and vegetables.

Dairy products are usually eaten as cheese or yogurt rather than milk - and it is easy to shop for low-fat versions of these. Nuts and seeds also feature in the Mediterranean diet, and the main source of fat is olive oil, which is used for cooking as well as dressing foods.

The purest form of Mediterranean diet is found in Crete, but, ironically, obesity is becoming a public health problem in Greece even more rapidly than in the UK. Today, it seems that nowhere in Europe is immune from the influence of the motorcar, computer games, convenience food and supermarket snacks.

Health benefits: However, extensive research into the diets of thousands of people who eat along Mediterranean lines shows that they are less likely to have heart attacks or strokes, or to develop certain cancers, than people who eat in the northern European style. No matter how healthy a diet is, it is impossible to escape from the energy equation when trying to lose weight, so calorie control is key to avoid overeating on a Mediterranean-style diet. Even so, choosing to 'eat like a Cretan' can be a helpful basis for a calorie-counting eating plan.

Eating out is quite easy as Mediterranean-style food is very popular.

Indulgent foods, e.g. olive oil and red wine, are recommended as part of the diet.

A Mediterranean-style diet can help heart health as well as weight loss.

Portion control is needed to avoid overeating oil-rich food.

A diet designed for sunny climates may not be satisfying to eat in northern Europe.

A traditional Mediterranean lifestyle is very active: doing plenty of exercise is strongly recommended.

Typical day's eating
Breakfast
Fresh fruit
Bread Yogurt

Lunch
Salad dressed with olive oil
Bean and tomato soup
Bread

Dinner
Fish stew
Pasta
Roasted vegetables (f- Piece of cheese
Fresh fruit

Drinks
Water, black coffee
Class of red wine

Grilled vegetable kebabs: perfect in a Mediterranean-style diet and good for you, too.