Italian Mediterranean Diet: Lose Weight, the Italian Way!

Italians are famous for their rich history, but also for their relaxed lifestyle and incredibly tasty food. They're the ones who came up with the delicious pizza and with multiple varieties of pasta, amongst many other delicacies.

So how come they manage to stay fit and healthy if their most famous dishes are anything but very healthy? It seems that Italians, like other inhabitants of Mediterranean countries, have found numerous ways to protect themselves from the negative consequences of a fat and calorie-laden diet.

Italian Diet: High Calorie Food in Small Portions

One of the most important secrets of an Italian Mediterranean diet is the size of the portions. If Americans and numerous other people around the world are used to splurge on heavy amounts of food, Italians eat well, but go for small portions. In other words, the moment they feel full, they stop eating.

Italian Mediterranean Diet: Many Fruits and Veggies

If you thought that Italians live only with pizza and pasta, you were totally wrong! A typical Italian diet includes plenty of healthy food, such as fruits and vegetables. Did you know, for instance, that Italians appease their sweet tooth by snacking on fruits rather than on cakes?

As a matter of fact, the Italian Mediterranean diet consists of plenty of healthy foods: fruits, veggies, legumes, nuts, seeds, olive oil, lean meat (fish, poultry), grains and wine (moderate amounts).

Italian Diet to Lose Weight? Not So Much!

You may shed pounds with a typical Italian diet, but that's definitely not what Italians are going for! When adjusting your principles to match the Italian lifestyle, you will definitely see an improvement when it comes to your figure, but don't make weight loss your goal - Italians are all for a happy, relaxed living, not for one filled with frustration and depression caused by dieting.

Italian Diet Meal Plan

If you want to follow an Italian Mediterranean diet, here are the basic principles. Start your day with a light, but tasty breakfast made of a cup of milk coffee, a bowl of cereals or a brioche.

Serve two courses for lunch and take your time! Eating is an experience to enjoy - and by eating slowly, you also allow your brain to signal when you're full. Go for an antipasto, followed by a dish consisting of lean meat, a small portion of pasta or grilled veggies.

Remember to dine at a reasonable hour to allow plenty of time for digestion. You may feast on pasta with vegetable sauce and/or meat or fish, plus fruits for dessert. And don't forget to go for long walks between meals!

You might also like:
The Importance of Fruits in Your Diet
Fat Burning Foods to Eat

Photos: Thinkstock

View the original article here

Mediterranean Diet Helps Preserve Memory And Thinking Abilities

Editor's Choice
Academic Journal
Main Category: Nutrition / Diet
Also Included In: Neurology / Neuroscience;??Alzheimer's / Dementia
Article Date: 30 Apr 2013 - 0:00 PDT Current ratings for:
Mediterranean Diet Helps Preserve Memory And Thinking Abilities

The Mediterranean diet appears to be associated with preserving memory and cognitive abilities, researchers from the University of Alabama at Birmingham (UAB), USA, and the University of Athens, Greece, reported in the journal Neurology (April 30th, 2013 issue).

The researchers explained that diets that are high in omega-3 fatty acids are linked to better memory and cognitive function in humans. The Mediterranean diet has plenty of fish, chicken and salad dressing - all of which are rich in omega-3 fatty acids.

The authors pointed out, though, that not such benefits were found among people with diabetes.

Georgios Tsivgoulis, M.D., a neurologist who works at both the UAB and the University of Athens, said:

"Since there are no definitive treatments for most dementing illnesses, modifiable activities, such as diet, that may delay the onset of symptoms of dementia, are very important."

Dr. Tsivgoulis and team collected data from the REGARDS (Reasons for Geographic and Racial Differences in Stroke) study, which is housed at UAB. The study included data on 30,239 people aged 45+ years between January 2003 and October 2007. They were all followed up regularly for health changes.

In what Tsivgoulis claims is the largest study to date on the Mediterranean diet, dietary data from 14,478 Caucasians and African-Americans were examined to determine how closely they followed a Mediterranean diet. Their average age was 64. The participants also underwent tests to measure their memory and cognitive abilities over a period of four years. Seventeen percent of them had diabetes.

Mediterranean food is rich in omega-3 fatty acids

The researchers found that among those without diabetes who followed the Mediterranean diet more closely, the risk of developing problems with memory and thinking skills was 19% lower, compared to the rest of the population sample. The difference in declines between Caucasians and African-Americans was not statistically significant.

Unfortunately, as far as cognition and memory was concerned, no benefit was identified among those with diabetes who closely followed a Mediterranean diet.

Tsivgoulis said:

"Diet is an important modifiable activity that could help in preserving cognitive functioning in late life," said Tsivgoulis. "However, it is only one of several important lifestyle activities that might play a role in late-life mental functioning. Exercise, avoiding obesity, not smoking cigarettes and taking medications for conditions like diabetes and hypertension are also important."

The study was sponsored by the Department of Health and Human Services and the National Institute of Neurological Disorders and Stroke (part of the National Institutes of Health).

Researchers from the University of Las Palmas de Gran Canaria and the University of Navarra, both in Spain, reported in the European Journal of Clinical Nutrition (June 2012 issue) that the Mediterranean diet is not only good for physical health, but mental health as well.

In February 2012, researchers from the University of Miami Miller School of Medicine reported in Archives of Neurology that a Mediterranean-style diet may be healthier for the brain. They found that a Mediterranean diet appears to reduce damage to small blood vessels in the brain.

Written by Christian Nordqvist
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

Visit our nutrition / diet section for the latest news on this subject. "Adherence to a Mediterranean diet and risk of incident cognitive impairment" Georgios Tsivgoulis, MD et al
Neurology April 30, 2013 vol. 80 no. 18 1684-1692. doi: 10.1212/WNL.0b013e3182904f69 Please use one of the following formats to cite this article in your essay, paper or report:

MLA

Nordqvist, Christian. "Mediterranean Diet Helps Preserve Memory And Thinking Abilities." Medical News Today. MediLexicon, Intl., 30 Apr. 2013. Web.
6 May. 2013. APA

Please note: If no author information is provided, the source is cited instead.

'Mediterranean Diet Helps Preserve Memory And Thinking Abilities'

Please note that we publish your name, but we do not publish your email address. It is only used to let you know when your message is published. We do not use it for any other purpose. Please see our privacy policy for more information.

If you write about specific medications or operations, please do not name health care professionals by name.

All opinions are moderated before being included (to stop spam)

Contact Our News Editors

For any corrections of factual information, or to contact the editors please use our feedback form.

Please send any medical news or health news press releases to:

Note: Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional. For more information, please read our terms and conditions.

View the original article here