Losing Weight the Mediterranean way

How do they DO it? Residents of the countries surrounding the Mediterranean Sea typically consume a diet that is high in fat, but they are slimmer than their American counterparts. What is more, they generally live longer and have a lower risk of heart disease and cancer. No, they’re not necessarily genetically-blessed, because there are scientific reasons why the Mediterranean diet is one of the healthiest meal plans in the world.

One of the secrets of living a longer and healthier life is the olive oil that is an integral part of most Mediterranean dishes. You might think that this oil high in fat, and you’re definitely right. The catch is that olive oil, and the other fatty foods that typify the region, are monounsaturated fats. Unlike the saturated fats that included in the artery-clogging junk foods that Americans love to chow down on, monounsaturated fats are actually healthy for your heart and may play an important role in preventing certain types of cancer.

Here’s the skinny: it’s not just olive oil that helps you slim. There is no one “magical food” that will ward off the pounds, it’s the entire Mediterranean approach to eating that helps keep them svelte and fit. Their diet is typically heavy on the fresh fruits and vegetables, nuts, and fish. Compared to the average American meal that is often laden with meats and cheeses that are high in fat and cholesterol, it’s no wonder that they’re healthier.

For example, the average person in Greece eats twice as many vegetables as the average American. So, the best bet for a healthier meal is to go Greek— stock up on the veggies and treat yourself to a glass of red wine with dinner, which is loaded with caner-fighting antioxidants. What else can you do? Here are some other suggestions:

Fish is also a great alternative to fatty meats, which is similarly high in protein, but low in unhealthy fats.

Use olive oil instead of other salad dressings that are high in calories. Throw in some bits of feta cheese to a bag of mixed greens and you’ve got a healthy Greek salad.

Have a sugar craving? For a sweet and nutritious dessert, try some baked apple slices sprinkled with cinnamon and sugar.

When buying bread products, steer clear of the processed white flours and look for the whole grains. Those darker breads contain more nutrients and give your body lots more energy than their whole-wheat counterparts.

If you need a quick pick-me-up, have a handful of almonds with some dried fruit.

Of course, you can get too much of a good thing. Even though nuts and olive oil contain healthy fats, they are both high in calories. The key to any successful weight-loss plan is portion control, portion control, and portion control. But that doesn’t mean you can’t have fun with your food! Mediterranean eating is delicious and pleasurable, as well as being amazingly healthy! So eat up!