The Mediterranean Diet is now being touted as the basis for a flat belly. The premise for this weight loss plan is that the mono-unsaturated fats (MUFA’s) that are so rich in the traditional Mediterranean foods are fantastic for eliminating abdominal fat and increasing the pleasant feeling of fullness at the end of a meal. This diet offers a wide variety of healthy foods, incorporates the basic Mediterranean eating habits, along with calorie counting. Best of all, those who like to indulge in dark chocolate are able to do so. Sound too good to be true?
Who is suited to the diet:
* those looking for a healthy weight loss plan that promotes fat loss.
* those seeking a wide variety of health giving foods in their diet plan.
* those looking to lose their muffin tops, spare tyres, bloating, or middle age spread.
* those who are happy to count calories.
* those who love Mediterranean cuisine.
* those who cannot give up their chocolate fix.
* those who do not want to give themselves kidney failure.
What you can eat:
Basically, each calorie counted meal will have a food from one of the MUFA categories. The MUFA categories are:
* dark chocolate.
* avocado.
* olives.
* seeds and nuts including pumpkin seeds, sunflower seeds, sesame seeds, including tahini, almonds, cashews, Brazil nuts, hazelnuts, macadamias, pine-nuts, pecans, peanuts, peanut butter, and walnuts.
* oils preferably olive (extra virgin is best), flax seed, canola, pesto, peanut oil, walnut oil, safflower, sunflower, and sesame oils.
Salt is to be avoided. Lemon juice and fresh herbs should be used as taste enhancers.
One jug of Amrita is to be consumed daily. (Recipe at bottom.)
3 meals and 1 snack daily ensuring that each meal contains 1 MUFA group.
The balance of the meal plan works along the Mediterranean concept: plenty of fresh fruits and vegetables, whole grains, and a restricted amount of red meat.
How the diet works:
MUFA’s increase your sense of satiety after a meal, leaving you feeling fuller for longer. The better the satiety content of a food group, the less hungry you become, and the less you feel like you are being deprived. The fuller you feel, the less likely you will cheat, and the more successful your diet will be.
MUFA’s are supposed to be good at aiding in eliminating excess tummy fat.
Reduced calorie intake. Calories are reduced to 1,600, or 6,700 kilojoules, daily.
The 4 day drastic version limits calories further, down to 1,250, or 5,000 kilojoules daily. The 4 day kick-start program is great for getting started or flattening that tummy out for a special occasion.
Consuming 2 litres, or 8 cups, daily of herb flavored water.
Sample Diet Menu. (1,600 calories, or 6,700 kilojoules, daily.)
Day 1.
* Breakfast:
1 slice 100% wholewheat toast with 1 tablespoon peanut butter.
1 cup low fat plain Greek yogurt with 1 cup berries.
* Lunch:
85 g, or 5 ounces, salmon steak grilled with 1 1/2 cups steamed green beans and 2 tablespoons almonds.
* Dinner:
Cook 200g, or 12 ounces, of sliced chicken breast with 1/2 cup pine nuts, 1/4 cup fresh basil and 3 cloves garlic.
Add 100g, or 6 ounces, of cooked wholemeal pasta with 1 and 1/2 tablespoons extra virgin olive oil, and 75g, or 4 ounces, of sun dried tomatoes.
Serve chicken on pasta.
* Snack:
1/2 avocado topped with 1 tablespoon walnuts, chopped.
Day 2.
* Breakfast:
1 cup Rice bubbles with 1 cup skim milk.
1/4 cup sunflower seeds.
1/2 cup, or 4 ounces, pineapple.
* Lunch:
1 slice wholemeal bread with 1 tablespoon pasta sauce, 2 slices pepperoni, 1/4 cup chopped black olives, topped with 1/2 cup shredded cheese.
* Dinner:
1/2 cup red potatoes baked and coated with olive oil.
1 cup steamed green beans.
4 ounces grilled tilapia.
* Snack.
1 cup capsicum (red pepper) sliced.
1/4 cup hummus with 2 tablespoons pine nuts added.
Day 3.
* Breakfast:
1/2 cup cherries (can use frozen) stirred into 1 cup fat free Greek style yogurt, add 1/4 cup whole oats.
* Lunch:
1 slice sesame bread with 1 slice provolone cheese, 50g, or 3 ounces, tuna packed in spring water, and 2 tablespoons sunflower seeds. Can grill to taste.
* Dinner.
Combine 1/4 cup cooked wholewheat pasta (preferably organic) with 1 tablespoon extra virgin olive oil, 2 tablespoons sliced onions, 1/2 cup baby spinach, 1/2 cup pasta sauce, 2 tablespoons low fat cheese, and 1/4 cup low fat ricotta cheese.
* Snack.
Day 4.
* Breakfast.
1 organic waffle containing flax seed oil. (Alternatively, spread 1 tablespoon flax seed oil over plain waffle.) Sprinkle with 1/2 cup sliced banana, 2 tablespoons pecans, and sprinkle with nutmeg and cinnamon to taste.
* Lunch:
1 cup steamed carrots.
50 g, or 3 ounces of tuna packed in spring water.
1 piece reduced fat string cheese.
* Dinner.
4 corn tortillas, warmed.
Fill evenly with 1/4 cup salsa, 1/2 cup baby spinach, 1/4 cup mashed avocado, and 1/2 cup lean grilled mince.
* Snack.
1 cup skim milk blended with 1 cup berries, fresh or frozen. Add 1 tablespoon cold pressed flax seed oil.
* Amrita Recipe.
2 litres, or 8 cups, of water
1 lemon, thinly sliced
1 cucumber, thinly sliced and peeled
12 fresh mint leaves
1 teaspoon grated fresh ginger
Place all the ingredients into a water jug. Store in fridge overnight to enhance the flavors. The whole jug needs to be drunk the next day, having at least 1 glass with each meal, and the rest throughout the day.
How much weight will you lose?
This weight loss plan claims the average person can lose up to 14 pounds, or 6 kilos, per 
month on the 1600 daily calorie intake.
Conclusion.
At the very least, this weight loss plan encourages a broad range of healthy ingredients. The Mediterranean Diet is well known for its health giving benefits. Olives, dark chocolates, what more could a dieter ask for? Lose a few inches around your waist, and embrace a healthier eating plan. A win-win diet situation. If these ingredients turn you on and you think you would like to know more about using a healthy diet, here’s where you can down-load details, recipes, diet charts and a 28 diet plan on the Mediterranean diet.
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September 26th, 2008 at 5:30 pm
Chocolate, avacados and olive oil - Perfect! Now this is a diet I could live on.
September 29th, 2008 at 3:04 am
thanks for this wonderfull diet looks quite nice only 1 issue here do u get all theses ing in uae pls ans back thanks
September 29th, 2008 at 11:17 am
LOVE the Mediterranean Diet…just need support and motivation to keep me going! I am not a huge chocolate fan although I do like a little dark chocolate now and then. I LOVE advacados and olive oil, though!
October 3rd, 2008 at 9:55 am
Olives, dark chocolates, foods that I love. It does take inches off your waste, but only if you walk a lot. I would also mention that mixed nuts make a great snack. Very high in fiber and therefore, not very fattening.
October 16th, 2008 at 6:58 pm
Killer articles. Maybe I can use it to become a little less… well rounded.