Mediterranean Diet Review: Does it Work?
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What is it?
The Mediterranean Diet is a way of eating said to help lower the risk of heart disease and improve overall health. It’s intended to copy the eating habits of Greece, Spain, and Southern Italy in the 1940’s and 1950’s.
The diet emphasizes eating whole foods that are natural and unprocessed. There are many regions that this diet covers, some of which had access to different foods; however this diet emphasizes key ingredients. It also encourages eating large amounts of vegetables, whole grains, and certain portions of seafood. Our review experts have analyzed many kinds of weight loss diets, and they’ve found the 18Shake Diet to be the most effective for weight loss. It combines an appetite suppressing meal replacement and a fat burning diet pill. Learn more information about the 18Shake Diet by clicking on the link provided here.
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Mediterranean Diet Ingredients and Side Effects
The Mediterranean Diet calls for:
• Eating whole foods including fruits, vegetables, legumes, nuts, and whole grains.
• Using canola and olive oil instead of butter or other kinds of oils and fats including trans fats.
• Drinking red wine in limited quantities if wanted. Alcohol consumption is not needed however and should be limited to one or two glasses a day.
• Instead of using salt flavoring meals with spices and herbs.
• Eating red meat in limited quantities for just a few times a month, and eating poultry and fish at a minimum of twice a week.
• Exercising regularly. No emphasis on what kinds of exercise or specifically how often is mentioned anywhere.
A main idea of the diet is to discredit the belief that eating fats is bad for health. By eating oils like olive oil one is getting poly and monounsaturated fats which can be good in moderation. These fats are actually known to improve heart health since they offer fats which help break down saturated fats which are high in things like red meat.
The diet also only suggests rough ideas on how much to eat of each food. It has no caloric limits nor does it emphasize portions for all the recommended foods. It’s not a specific structured diet; instead general recommendations are made to help guide one towards eating the right foods.
As far as it promoting weight loss, Health US News.com mentions:
“While some research has linked the Mediterranean diet to weight loss or a lower likelihood of being overweight or obese, the jury’s still out”
Therefore it’s yet to be confirmed whether or not this would be an effective weight loss strategy. A clinical study featured in the American Journal of Medicine reviewed this diet for 12 months in comparison to other weight loss diets they found:
“the Mediterranean diet results in similar weight loss and cardiovascular risk factor level reduction as comparative diets in overweight or obese individuals trying to lose weight”
This shows that the Mediterranean Diet is not unique and is unlikely to produce any weight loss benefits that other low-calorie diets would offer. It can potentially lead to weight gain if one is not careful in watching their portion sizes however. Clinical studies have shown this way of eating can improve cardiovascular health and other health markers, but it’s not unique in any way to other diets that emphasize eating whole foods. Click the link provided to see a comprehensive listing of the highest rated weight loss diets.
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Mediterranean Diet Quality of Ingredients
Eating whole foods which are unprocessed is healthy, and getting more seafood as opposed to red meats is also known to be less caloric and healthier on the heart. The foods emphasized by this diet may result in weight loss since they’re lower in calories and they’re not heavy on processed and potentially harmful additives.
There’s still nothing unique about this diet that suggests it would cause anymore health benefits than a standard low-calorie diet. Clinical reviews have shown it to be similar in results as other diets.
It’s difficult to learn about this diet as Web MD mentions:
“There’s no single Mediterranean diet plan”
There are varied approaches with no consideration for calorie counting. This can lead to overeating if one is not careful to track their food intake. Therefore, this is more of an unspecified eating plan instead of a structured diet that advises strict eating habits. For those who struggle with obesity it may be difficult to use a general eating plan like the one offered by this diet. Without any strict structure, it’s unknown exactly how much of these foods one should eat.
The Price and Quality of Mediterranean Diet
It can be costly to eat more nuts, olive oil, seafood, and other whole foods. It also depends on the quality and whether or not one purchases these items from a cheap source.
This diet can be healthy since it suggests one should limit their intake of processed, fried, and unnatural foods. It does not ban these kinds of foods but instead it suggests one should limit themselves. This also can be easier to follow than a strict ban.
The issue is that the lack of structure makes it possible for people to overeat. Also, there’s no evidence to show whether this diet would actually be any better than a standard low calorie diet. The clinical studies available have shown this diet to rank similar to other diets which suggest eating natural foods.Discover what diets were featured as the top ranked for weight loss by clicking the link here.
Business of Mediterranean Diet
No official guide or book is offered, there is instead free resources online which help explain the diet as well as multiple for purchase sources. Some offer meal plans and tips, but the bulk of the diet can be explained quickly.
There are also different cookbooks and regular books that explain the diet in further detail. However, there is not one single source which explains the diet in detail. There are varied resources which can make learning about this diet difficult. Different books offer varied recipes though one can make their own foods using the basic food pyramid outlined by supporters of this diet.
This diet was first referenced in 1975 but it only becamepopularized in the 1990’s after old fashioned diets became more common.
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Customer Opinions of Mediterranean Diet
Here are some select quotes taken from customer reviews:
“The diet is to eat mostly vegetable, and fruits, some nuts, beans, and olive oil… There, that’s the diet”
“Frustrating and not useful for me”
“Was excited about this diet but I’m not a fish person so It really took the excitement out of it for me”
Some people did enjoy following the diet as it allowed people to still have a flexible diet. There were negative reviews from people who felt the diet was not supportive enough to support weight loss. This is due to the lack of concrete details to show what portion sizes one should eat for each meal.
There was also a dislike for people who didn’t like eating a larger amount of seafood as a protein source. People had access to different books which outlined this diet and there were often complaints about the lack of quality meal plans.
Conclusion - Does Mediterranean Diet Work?
The Mediterranean Diet is a flexible eating plan that suggests eating much like a region in the world where there’s less of a risk of health issues. Eating like this can be healthy as it emphasizes whole, unprocessed, and lean foods. It’s not well-rounded enough however, and many users have complained that they didn’t like eating the same kinds of foods. Clinical studies have also shown weight loss results similar to other low calorie diets. This means that there is nothing unique in this diet to suggest it would offer any unique weight loss benefits. It’s possible one would be healthier since natural foods are emphasized, but there’s a lack of support for people who struggle with weight loss.
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No one is perfect, and neither are most diets. Doctors, nutritionists and even consumers always have something critical to say about the trendiest diets on the scene. But there is one diet that has remained untouched. The Mediterranean Diet is championed throughout the diet industry.
The idea is nothing new. In fact, the Mediterranean Diet dates back centuries. Studies have shown benefits of weight loss and reduced likelihood to develop heart disease.
The most important aspect of this “diet,” is that it’s a model for how to eat healthy, lifelong. Foods rich in essential fats and nutrients are at the cornerstone of any healthy diet. It just so happens that the eating style of the Mediterranean Diet includes such habits, as it includes food like fish, nuts, and olive oil.
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- Studies show that the diet is great for promoting heart health.
- Allows for moderate alcohol consumption
Subjects who followed the diet for 5 years in a trial saw a 30 percent decrease in the development of cardiac disease such as stroke and heart attacks.
This diet has been proven to aid in issues like fertility, Alzheimer’s, longevity, lower cholesterol, and diabetes. This was revealed in a New England Journal of Medicine in 2013.
The diet does not require branded food. All items can be found in the grocery store.
The diet is not a program, it’s a lifestyle that can be easily sustained long term.
- May not be great for anyone allergic to shellfish.
- Weight Loss will only occur if the dieter watches their portion intake. Simply eating this way will not cause weight loss.
The Mediterranean Diet is a plan created from the lifestyle of those who live surrounding the Mediterranean Sea. Each country puts their own cultural spin on the diet, while the foundation is inherently the same.
The Mediterranean Diet focuses on eating fresh fruits and vegetable, whole grains, nuts, and healthy fats that contain essential omega-3s. Those are often found from sources like fish, olive oil, and avocado. Wine is an acceptable element in this diet, as long as it’s limited to one serving a day. Foods like beef, dairy, red meat, and especially processed foods are limited and nearly avoided in this plan.
Examples of meals may include nut-crusted baked fish, baked salmon with couscous, green salad with goat cheese, walnuts, and dried fruit. These are just basic ideas of the flavorful recipes you can eat on the Mediterranean Diet.
The Mediterranean Diet even comes with its own version of the Food Pyramid to help dieters balance their meals. The pyramid breaks down foods that should be eaten daily, weekly and monthly. Unlike the Food Pyramid that we're all familiar with, the Mediterranean Diet's has a recommendation for exercise.EXERCISE
Exercise is a part of the Mediterranean Food Pyramid.CONCLUSION
The studies speaks for their selves, the Mediterranean Diet is a very healthy style of eating. The types of foods recommended in this diet are rich in heart healthy ingredients and could help one live a healthy lifestyle. Many of the items like olive oil, nuts, and avocados are very high calorie foods and dieters need to pay attention to their portions. This diet is more of a lifestyle, not a weight loss plan. The results from eating this way could have lifelong effects that will yield a very positive outcome later in life. Not to mention, the foods are delicious and among the tastiest found on earth.Common Misspellings
Mediteranean Diet, Mediterranion Diet, Meditaranean Diet, Mediterranean Deit
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