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WEIGHT LOSS
[ ÿ f SW ITCH FATS
The Mediterranean diet is not
low-fat. Total fat in this diet
generally runs about 25 to 40
percent of your daily calories. The
big difference is that most of the
fat is from olive oil. In contrast,
the majority of fat in a typical
American diet comes from animal
sources. Olive oil is unique. It’s
high in monounsaturated fats, and
using them to replace unhealthy
saturated fats helps reduce your
risk for cardiovascular disease.
The higher amount of fat in this
tradition of eating also makes food
taste better, especially vegetables.
ADD IN: WINE
W ine, especially red, is
considered essential to
the Mediterranean way
of life. But, as with all
things, m oderation is
key. Most researchers
who study this style
of eating agree that
women should have at
most one glass of wine
a day and m en two,
ideally with the evening
meal. It’s m uch better
to drink small am ounts
regularly than large
am ounts irregularly.
E f
G ETN U TTY
HABIT-FORMING
Food is like alcohol; never eat alone.
“There’s some interesting research that suggests eating alone
is kind of a risk factor” for problems such as obesity and heart
disease, says Dr. Frank Sacks, professor of cardiovascular
disease prevention at Harvard Medical School. Set the table
with care. Sit down. Encourage conversation. Put your fork
down between bites and let the meal meander along pleasaiijjv
High-fat nuts used to be off-limits
on a weight-reduction diet, but
research now shows that they can
actually help you lose weight.
In one study, dieters who ate a
handful of almonds (about 22) a
day for six months lost 18 percent
of their body fat. Those who
followed a diet with the same
amount of calories and protein but,
instead of almonds, ate an equal
number of calories in complex
carbs (such as wheat crackers), lost
less—about 11 percent of body fat.
Mediterranean cooks often mix
almonds, pine nuts, and walnuts in
desserts, salads, and vegetable
sides. A classic dish is greens
sauteed in olive oil and garlic,
topped with grated cheese, and
pine nuts or walnuts, served on
pasta. Nuts are also a great snack
(one small handful, please). Or add
chopped nuts to oatmeal or yogurt.
ADD IN: BEANS
Lentils and
beans are the perfect weight-loss
food—high in protein and fiber and
very filling Add canned beans to
salads, soups, and stews Buy premade
hummus. Top salads with chickpeas.
Thanks to the year-round availability of fresh
produce, your Mediterranean diet doesn’t have
to go into hibernation for the winter.
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1 8 4 FEBRUARY 2009 BETTER HOMES AND GARDENS
