What's The Mediterranean Diet?

 total diet and lifestyle approach continues to be one of the best prescriptions for a long, healthy life.

The Promise

Delicious food that's stood the test of time and helps keep you healthy for years to come. That's at the heart of the traditional Mediterranean diet.

There’s no single Mediterranean diet plan, but in general, you'd be eating lots of fruits and vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine. 

This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all. 

Does It Work?

This diet scores big for heart health. Studies suggest it can make you less likely to get heart disease, lower your blood pressure and cholesterol, and may also help you avoid certain cancers and chronic diseases.

For weight loss, you’ll have better results if you stick with it more than six months, get regular exercise, and cut back on how much you eat. Studies show it may be better for weight loss than a low-fat diet.

What You Can Eat and

 What You Can't

You’ll eat mostly plant-based foods, including fruits and vegetables, potatoes, whole-grain bread, beans, nuts, and seeds.

You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. "Good" fats get a stamp of approval: Think olives, extra-virgin olive oil, nuts, sunflower seeds, and avocados instead of butter or margarine. You’ll use olive oil a lot while cooking. Reach for herbs and spices to add flavor.

Red wine gets a thumbs-up, in moderation (one glass for women, one to two for men). But water is your go-to drink.

Dessert is usually fruit. Sweets and red meats are OK occasionally.

This pyramid shows you all the foods available to you on this diet Some foods you can eat daily some only once a week and some only once a month. Always drink all the water. When I was trying to lose weight I did drink coffee and tea but only black. You can eat all you want as long as you stay on the pyramid. If it's not on the pyramid don't eat it. You don't have to count calories. At first, you won't lose a lot of weight but after your body gets accustom to eating healthy, you'll feel better and start to lose weight. Naturally, the more active you are the calories you'll burn and faster you'll lose weight. Try to walk an extra 2  miles a day. If you keep track of your steps with a cell phone app or a pedometer, you need to log about 10,000 steps a day. That's from morning to night, don't try to do it all at one time. 

You can tweet me with questions at #ray0369

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon