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Mediterranean Diet for Long-Term Weight Loss
February 12, 2009
We all know how important it is to eat our fruits and veggies even though most us can never seem to get enough of them! Well more research has come out from Spain on the dietary patterns associated with a high intake of fruits and vegetables in Mediterranean populations and its benefit for keeping weight off. The study analyzed the associations between fruit and vegetable intake and weight gain over a 10-year period in an adult Mediterranean population and found that increased fruit and vegetable intake was associated with significantly lower risk of a medium weight gain (3.41 kg) over 10 years. The researchers concluded that dietary patterns associated with a high intake of fruits and vegetables in Mediterranean populations may reduce long-term risk of subsequent WG and obesity among adults and that strategies to increase fruit and vegetable intake to prevent and control overweight and obesity should be promoted more.
Most all of us know what quantifies fruits and vegetables but for those of you who don’t know, key components of a Mediterranean diet include:
• Eating a generous amount of fruits and vegetables
• Consuming healthy fats such as olive oil and canola oil (olive oil provides monounsaturated fat which helps reduce LDL cholesterol levels)
• Eating small portions of nuts (have mono and polyunsaturated fats too)
• Drinking red wine, in moderation. Red wine reduces the blood’s ability to clot, and also contains antioxidants but should be consumed only in moderation. This means no more than 5 ounces of wine daily for women (or men over age 65), and no more than 10 ounces of wine daily for men under age 65.
• Consuming very little red meat
• Eating fish on a regular basis
In fact, many “healthy” diet plans these days recommend the above points. Its incredible for many to think of high fat nuts and oils as health foods but today we know that its all about which fats you choose to consume—and your diet may even be healthier than the lowfat diet crazes of the 90’s.
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