Unlock the Mediterranean Secrets to Healthand Weight Loss - Essay Example

            Mediterranean diet is rich in fish, nuts, vegetables, and fruits, along with the consumption of olive oil, non-refined bread, and cereals. Dairy products, processed meats, sweets, and wines are also included but should be consumed in small amounts (Datz, 2014 and Yang, et al, 2014). According to the most recent studies, the Mediterranean diet is made up of seven components: high ratio of monounsaturated to saturated fat, low to moderate red wine consumption, high legume consumption, significant grain, and cereal consumption, significant consumption of fruits and vegetables, high fish consumption along with low consumption of meats and meat products, and moderate consumption of milk and dairy products. However, in order to achieve the maximum health benefits of the diet, individuals should have at least two of these components (Whayne, 2014). Unlike the old-fashioned food pyramid that was taught, and probably is still being taught at present, the Mediterranean diet is in fact the inverted version of which where fruits, vegetables, whole grains, olive oils, beans, nuts, legumes and seeds, and herbs and spices should be consumed the most (Chatham, 2013). Such rich sources of fruits and vegetables in the diet constitute a large number of antioxidants that are present in the human body, therefore protecting those who follow the Mediterranean diet pattern from the most common diseases in the society at present (Visioli and Galli, 2001).

            Aside from weight loss, several advantages that the Mediterranean diet offers are improved heart disease along with lower blood pressure, lower bad cholesterols but high in good cholesterols, an increase in energy, healthy skin, and lower risks of type 2 diabetes (Chatham, 2013).  On the other hand, following the diet only for a short period of time does provide such health benefits, thus consistency is still the key.