Britta Barbero asked:


The inhabitants of the countries around the Mediterranean rely on a quality of life and expectations as for health and longevity, better than in many other countries. The reason we will find in the so called Mediterranean diet.

It consists of a way of life based on a balanced and varied diet where you can find the food (basically the wheat, the olive oil and the wine) obtained of the traditional cultures of this geographic area bathed by the sun and the Mediterranean Sea.

What kind of food constitutes the base of this diet?

1. Bread and pasta are the principal sources of carbohydrates.

2. Olive oil is the principal source of fat.

3. Wine in moderated quantities, served during the meals.

4. Vegetables, fresh fruits and dried fruits contribute to this diet great quantity of fibres and antioxidants.

5. Fish, poultry, dairy products and eggs like principal source of proteins and a minor consumption of meats and animal fats.

So, if you want to follow the healthy Mediterranean diet, you should eat a lot of fresh vegetables, bread and cereals every day, have fresh fruits for dessert, use olive oil for cooking and in your salads, eat fish three or four times a week, eat chicken instead of red meats, use garlic, onions, aromatic herbs, lemon and vinegar to flavour your food instead of too much salt. And – the most important – drink at least two litres of plain water every day.

This food and its culinary treatment give place to a way of life that complements itself with a few good habits thanks to the climate, like the walks in the sun or the “siesta”.

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Ana Maria Da Costa Vasconcellos asked:


The Mediterranean diet has its origins in the countries that face the Mediterranean Sea: Southern Italy, Spain, Greece, Crete, ex-Yugoslavia, Turkey and Tunisia.

Along their unlucky story plain of hunger and misery, these people were able to set a diet based on their land's products, mainly vegetarian. It was insufficient, but better than the northern one, as the durum wheat proteins are better than the corn ones, used on the north, that caused the pellagra(disease caused by the lack of vit.B group).

With the social and economic development of the last century, the south diet began to enrich itself with animal protein food to reach the rich countries level nowadays.

During this process, it reached a point of quite perfection, having supplied its proteins lack but still conserving its original formula. It was about 1950-1960, and during this period, people from Mediterranean area, mainly from South Italy, had lower death rates of cronical-degenerative and neoplasia metabolic diseases.

The Mediterranean food model is a program in which some typical food (olive oil, pasta, bread and legume, vegetables and fresh fruit, wine) are wisely matched with proper animal products quantities (meat, specially the white ones, fish, dairy products and eggs).

An interesting characteristic of this food model is the use of non-fat condiments (spices, herbs, sugo, lemon, red pepper, garlic, onion, basil, oregano, rosemary, bay, parsley, sage, thyme, ecc) that allows a low sodium diet.

In this diet it is possible to prepare a single dish using these typical ingredients, having a complete, balanced and economical meal.

The Mediterranean diet uses to be presented as a pyramid, where the quantities of each group of food (vegetables and fruit, carbohydrates and so on) are proportional to the size of the pyramid level.

The vegetables are at the lower part of the pyramid, together with the fresh fruit and one should eat 5-6 portions a day. The next level is occupied by the carbohydrates with 4-5 portions a day, then oil and fat with 2-3 portions a day followed by dairy products with 2-3 portions a day. Follows meat, fish, eggs, cold cuts and legume with 1-2 portions a day and at the top the sweets with 1 portion a day.

The portions were established by studies, but one can easily apply the idea with the self good sense. Even if one does not weight 150gr to make a fruit portion, or 10gr to make a portion of oil, just balancing the diet following these proportions will work.

There is a new entry in this pyramid - the physic movement. Aside each level there's the movement recall.

The people from Mediterranean area did not suffer from the so-called "civilized" diseases because they used to work on the fields, walk to and from everywhere. Surely they did not seat for hours in front of a computer or tv as people do nowadays.

So, to avoid sedentary, it is important to walk 30 minutes a day, for at least 6 days a week. This walking time can be easily found just parking far from the office, making the stairs instead of waiting for the lift and so on.

The Mediterranean diet became known because during studies it was proved that it is healthy and helps keeping the right weight, other than being easy to do. It is important to have a food model that matches with the nowadays life style, as people do not have time enough to follow big changes in their routine.

Another positive factor is that it is easy to industrialize some typical products as pasta, olive oil, bread and others, being then able to spread it to large range of population.

The European countries involved asked UNESCO to recognize the Mediterranean diet as World Heritage and is should happen during 2009.

Roy Barker asked:


regimen that is gaining in popularity in many parts of the world is based upon the dining practices of the people that populate the Mediterranean region. Many people have heard of the Mediterranean diet but are not particularly familiar with some of the specifics of the eating routine.

In order to assist you in becoming more familiar with the Mediterranean diet, a consideration of eight useful facts regarding the elements of this dining regimen can be most helpful to you. Of course, these are merely some basic talking points about this valuable dieting routine. Before you embark on any sort of diet plan, including the Mediterranean diet, you need to take the time to consult with your physician to make certain that a proposed regimen is appropriate to your medical status.

Eight General Facts About the Mediterranean Diet

The key elements of the Mediterranean diet are, fresh fruits and vegetables, whole grains, olive oil, fish, and wine in moderation. Because of this combination, the Mediterranean diet is one of the healthiest dieting regimens to be found anywhere on the planet.

Meat and animal products are consumed in very small amounts in the Mediterranean diet. Indeed, when meat is included within the diet scheme, it is poultry or fish in the vast majority of instances. Red meat is not a staple in the Mediterranean diet and is rarely eaten by adherents to this dieting routine. The people who actually populate the countries around the Mediterranean Sea are rarely seen eating red meats of any kind. In addition, dairy products are used only sparingly within the Mediterranean diet. For example, if milk is included in a meal or in the preparation of food, it is of the low fat or non-fat variety. Eggs are rarely included in Mediterranean meals. Indeed, a heavy egg eater is one who has four eggs a week.

With the moderate consumption of fish, the Mediterranean diet allows adherents a tremendous source of Omega-3 fatty acids. Research has demonstrated that a diet flush with Omega-3 fatty acids works to prevent heart disease, stroke and even some cancers.

Many uninformed people can be found making the statement: "The Mediterranean diet just isn't for me -- it is too high in fat." In truth, the Mediterranean diet is high in certain types of fat. Upwards to thirty-five to forty percent of the calories taken in through this diet do come from fat. However, the Mediterranean diet is remarkably low in saturated fat. It is saturated fat that has negative consequences on a person's health and wellbeing.

The diet relies heavily on olive oil. (This is the primary reason why the diet is higher in fat than one might expect.) Olive oil is proven to increase the level of HDL cholesterol (also known as "good cholesterol").

The Mediterranean diet is extremely high in antioxidants and fiber, two elements that have been proven to be helpful in preventing heart disease and some types of cancer.

The dietary practices of the Mediterranean region trace their origins back to the days of the Roman Republic and the Roman Empire, beginning in about the Fourth Century BC.

The Mediterranean diet became of more international interest in modern times as early as 1945. A medical doctor named Ancel Keys was responsible for encouraging his own patients in the United States to turn to the Mediterranean diet scheme. His advocacy increased the awareness of the Mediterranean diet in other countries around the world as well.

Conclusion

Armed with these basic, elementary facts about the Mediterranean diet, you will be in a better position to determine if this diet regiment is appropriate for you and your lifestyle. As can be seen, the Mediterranean diet has been followed by people in many parts of the world beyond the Mediterranean Sea region for quite an extended period of time.

Gree Lya asked:


The Mediterranean diet is now well-known as one of the healthiest in the world and all in all is ideal for a healthy way of life. Looking into the food habits and lifestyle of the Mediterranean diet will expand on why it is so healthy and can help to prevent heart and circulatory diseases.

With the concept of a healthy diet consisting of fruit, vegetables, cereals, legumes and nuts that are low in saturated fats, Mediterranean diet is one of the most studied dietary patterns. More than that, Mediterranean diet also includes low consumption of dairy products, seafood, poultry, red meat and small to moderate quantities of wine.

The Mediterranean diet is well-balanced with a supply of important vitamins, minerals, low in saturated fat, salt and sugar to make sure good health. As affirmed, people in the Mediterranean region lead active lives, but they also have enough time to relax, enjoy and hang out with every meal. This, in turn, helps in absorption of food and good functioning of body systems.

The daily Mediterranean diet comprises mostly fresh vegetables, fruit mainly as dessert, whole grain breads, cereals, beans, pastas legumes and nuts cooked in olive oil. The diet is supplemented by low to moderate use of milk, yogurt and cheese along with generally red wine or water.

Besides good for heart, Mediterranean diet has benefits for people with rheumatoid arthritis and may help reduce colon cancer recurrence. In 2007, Harvard researchers published a study suggesting that Mediterranean eating patterns might cut people's chances of developing chronic obstructive pulmonary disease in half.

Another of the great advantages to the Mediterranean diet is that it is a feast for the senses with bold colours, enticing flavours, an unbeatable aroma and a noticeable characteristic of high consumption of fruits and vegetables, bread and other cereals, olive oil and fish. Following the traditional lifestyle habits of those in this area, the Mediterranean Diet is ideal for people who like to cook, enjoy Mediterranean cuisine, and are interested in making a permanent lifestyle change.

The diet ingredients:

1. A lot of natural food from plants: vegetables, fruits, nuts whole grains, and legumes.

2. Yogurt and cheese in small to moderate amounts.

3. Poultry and fish in small to moderate amounts.

4. Unsaturated fat, traditionally supplied by olive oil, in fairly large amounts.

5. Wine in small to moderate amounts with meals.

6. Red meat in small amounts, used more for sauces and seasoning than as main course.

7. Fresh fruit for dessert.

The most important thing about the Mediterranean diet is to keep your consumption of saturated fat low, which, as a feasible matter, means keeping the helpings of meat and dairy products (the full-fat variety) few and far between.

Roy Barker asked:


Four Points to Remember Regarding the History of the Mediterranean Diet

Introduction

Over the course of the past decade, more and more people in different parts of the world have become aware of the Mediterranean diet regimen. Because the Mediterranean diet has been gaining attention internationally in recent years, many men and women have concluded that the Mediterranean diet is a newly developed dietary program.

In reality, the Mediterranean diet is of ancient origin. The Mediterranean diet scheme has been followed by people who live in the region of the Mediterranean Sea for over two thousand years.

The Birth of the Mediterranean Diet

The Mediterranean diet in the substantial form that it is in today really had its origins well over two thousand years ago. The Mediterranean diet coalesced in about the Fourth Century BC. During this time period, the people of the Roman Republic and of other nation-states located in and around the Mediterranean region began subsisting upon low fat fish, fruits, vegetables and whole grains.

The principle ingredient in all cooked food was olive oil. As a consequence, the diet common to people in this region 2,500 years ago was very similar to the Mediterranean diet regimen of the 21st century.

The Early Spread of the Mediterranean Diet

Throughout the period of the Roman Empire and Roman Republic, the Mediterranean diet spread throughout the regions that were under Roman rule -- representing the first time that the Mediterranean diet garnered "international" attention.

As the Roman Empire expanded, so did the breadth of the Mediterranean diet. Throughout the Empire, people of all nationalities began to adopt the dining practices of the Mediterranean region.

Recognition of the Benefits of the Mediterranean Diet in the 20th Century

The Mediterranean diet attracted the attention of men and women in different countries around the world in the 20th century beginning in 1945. At that time, a medical doctor by the name of Ancel Keys began encouraging his own patients to follow the Mediterranean diet. Although located in the United States, the practices of Dr. Keys caught the interest of other medical professionals and nutritionists in different countries around the world.

Throughout the 20th century and on into the 21st century, researchers began to realize that the Mediterranean diet had significant health benefits, including the reduction of the risks of certain diseases including cancer, cardiovascular and heart disease, hypertension and some other ailments.

The Mediterranean Diet: The 21st Century and Beyond

With more and more men and women becoming concerned about the impact their diet has on health and longevity, a growing number of people are finding themselves attracted to the Mediterranean diet regimen. As more benefits are found to be associated with the Mediterranean diet program, even a larger number of people are expected to flock to the regimen in the coming decade.

Kevin Riley asked:


The Mediterranean diet is not some new fad diet ... dreamed up by a weight-loss "guru" or as a new health measure. It is thousands of years old. People living along the Mediterranean Sea have been eating a natural diet ... that has been proven in numerous studies to reduce the risk of heart attack and keep blood pressure from rising.

The great thing about the Mediterranean diet is ... it's a pleasure to eat and you're much more likely to stick with it. It's easy to adopt this diet as there are no special requirements. Unlike the radical requirements of many fad diets, the Mediterranean diet doesn't ask you to make impractical changes in your eating ... it offers you a way of eating that you can maintain long-term. It will lead you to long-term health benefits.

~ What is a Mediterranean Diet ~

Amongst the people of Greece, southern France, and parts of Italy ... natural whole foods are a large part of the diet. Fruits and vegetables, fish, nuts, and olive oil are the heavy hitters in protecting your heart and lowering your blood pressure. Drinking wine with meals is an old custom ... and gives even more health benefits.

The Mediterranean diet doesn't look at all fats as bad. Instead, this way of eating makes wise choices in the fats that are used. Low in saturated fat ... the Mediterranean diet is full of healthy omega-3 fatty acids and monounsaturated fats.

Since mainly whole foods are eaten along the Mediterranean Sea ... the deadly trans-fats -- found in fast foods and bakery goods -- are greatly reduced.

~ Living on a Sea Gives you Lots of Fish ~

Fish are a big part of the Mediterranean diet. Eating lots of fish has been recognized as being heart protective for quite a while, now. Especially, fatty fish are good for your heart and blood pressure ... they are full of healthy omega-3 fatty acids.

Eating fish 2-3 times a week is a great way to lower blood pressure and ensure a long, healthy life.

~ Lots of Olive Trees Grow Along the Mediterranean Sea ~

Olive trees grow on sunny hillsides ... providing both tasty olives and golden olive oil. Olive oil is used in most Mediterranean cooking ... drizzled on rough chunks of whole-grain bread, mixed in salads, used in making tomato sauces. The flavonoids in virgin olive oil lower blood pressure and increase your levels of good HDL cholesterol.

That ... and olive oil tastes great and gives off a wonderful fragrance when heated.

~ Nuts Are an Ancient Energy Source ~

Since the Stone Age, nuts have been an important source of energy. Shunned a few decades ago because of their high fat content ... nuts were given a bum rap. The fats in nuts are good fats ... healthy fats that will lower your blood pressure and protect your heart.

Just a handful of nuts -- especially walnuts -- is a tasty way to protect your heart.

~ Wash Your Meal Down With a Glass of Red Wine ~

A glass of red wine goes great with Mediterranean meals. Your heart will also enjoy the glass of wine. Red wine is rich in healthy flavonoids -- anti-oxidants that protect your heart from dangerous free radicals. Enjoy a daily glass or two and lower your blood pressure ... lower your risk of heart attack.

Recent studies have shown that light red wine drinkers have less risk than non-drinkers. Just don't over-do it.

~ A Great Diet to Start Today ~

The main feature of the Mediterranean diet is the focus on natural whole foods ... a shift away from unhealthy processed foods with their dangerous bad fats. And, the good thing is ... it's so easy to get started. Nothing radical ... just ask those who live healthy lives along the Mediterranean Sea.

Emilia Klapp, R.D., B.S. asked:


Held in high regard as part of an authentic Mediterranean diet, figs are a major contributor to the low levels of cholesterol people living in the Mediterranean region enjoy. Figs can lend you a helping hand to restore to normal your cholesterol if you do what Mediterraneans do: to make figs part of your daily diet. If you follow this recommendation, you will be surprised at the results in the not so long run.

Figs were deemed so important in Classic Greece that sportsmen ate them before entering a competition. In addition, every time a new city was founded, a fig tree was planted as a symbol of wisdom and prosperity. However, in spite of figs having a concentration of very healthy properties, its consumption is not that usual. May be this is due in part to myths such as figs being fattening or causing constipation. Well, as you will see, these myths have no foundation. Let us take a look at what figs can do for you.

Figs have no fat and no cholesterol, but they do have a lot of soluble fiber, the kind that helps lower LDL cholesterol, the bad one. How can figs do that? Because they have a high amount of soluble fiber.

Fiber 101

Fiber is what gives plants its structure. It’s found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn’t have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

1. Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the “bad” guy, but it also raises HDL cholesterol, the “good” guy.  

2. Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative.

How figs help remove cholesterol from your system

Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it’s stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn’t need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

Figs stop cholesterol from even forming

When our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

High Blood pressure

Figs contribute high amounts of minerals such as potassium, magnesium, and calcium, three essential minerals for the health of our heart. On the other hand, they are very low in sodium, a major contributor to hypertension. Thus, by their mineral contribution, figs can help lowering high blood pressure, a major risk for atherosclerosis and strokes.



Potassium is vital for the transmission and generation of nerve impulses as well as for normal muscle activity. It is involved in the equilibrium of water inside and outside our cells. Keep in mind that the heart is a muscle and as a result needs an adequate amount of potassium. Potassium has diuretic properties, highly recommended in cases of hypertension. Figs are not recommended for people who require a control of potassium because of kidney disease.

Magnesium is vital for the functioning of the nervous system and muscles such as our heart.

Calcium is a mineral needed not only to build strong bones but to work with magnesium in the transmission and generation of nerve impulses of our cells as well as our muscles. Most people obtain their calcium supply from dairy products. Figs are an excellent alternative, especially for those who are lactose intolerant.



Nutritional value of figs per 100 grams or 3.5 ounces

Fresh figs contribute 53 calories, 1.6 grams of fiber, 44 milligrams of calcium, and 1.1 milligrams of sodium.

Dried figs contribute with 272 calories, 12.9 grams of fiber, 193 milligrams of calcium and 40 milligrams of sodium.

Final Thoughts

Figs are a mouthwatering Mediterranean fruit that can lower your cholesterol and high blood pressure. They are also rich on antioxidants such as polyphenols, the same substance found in grapes or wine. Polyphenols, through their antioxidant activity, contribute to healthy arteries. So, next time you go to the market, look for figs, either fresh or dry. You will feel great knowing you are helping with your heart’s health.

Have a Healthy Day

Emilia Klapp, B.S., R.D.

Roy Barker asked:


Three Factors Relating to Beauty and the Med Diet Regimen

While it is important for fashion and fitness models to maintain their chiseled and attractive looks, many other men and women are also concerned with their appearances. Therefore, many people in different parts of the world oftentimes find themselves trying to learn more about what fashion and fitness models do to maintain their looks and appearances.

When it comes to discerning what a fashion or fitness model does to look their best, their regimens normally encompass three routines:

-- cosmetic

-- fitness

-- dietary

In the 21st century, a growing number of fashion and fitness models are relying on the Mediterranean diet as part of their dietary routines. There are three primary reasons why these fashion and fitness models are relying on the Mediterranean diet to keep them in top notch condition.

The Med Diet Assists in Weight Management

It goes without saying that fashion and fitness models are concerned -- some would say "obsessed" -- with their weight. We live in a day and age where being in good physical shape matters on many levels.

Right or wrong, many societies the world over place a great deal of importance on a person's ability to be able to maintain a healthy weight. This emphasis on being thinner transcends the obvious health issues associated with avoiding becoming or staying overweight.

When it comes to keeping weight down, many health conscious fashion and fitness models do turn to the Mediterranean diet as opposed to the fad diet schemes that gain so much media attention all of the time. Through the Mediterranean diet, these fashion and fitness models are able to control their weight but do not have to sacrifice their health in the process.

The Med Diet Fosters Great Looking Skin

When it comes to pursuing a career as a fashion or fitness model, skin care and skin appearance is absolutely vital. Scientific research in the past thirty years has conclusively demonstrated that there is a definite connection between the appearance of a person's skin and his or her diet.

When it comes to skin care and appearance, many people have come to appreciate the benefits of the Mediterranean diet. Because the diet includes a selection of food items that are rich in anti-oxidants, the Mediterranean diet is proven to assist in maintaining youthful looking skin.

Anti-oxidants work to neutralize the negative effects of free radicals. It is the presence of free radicals in a person's system that causes skin to age prematurely.

The Med Diet is a High Energy Regimen

Fashion and Fitness modeling are demanding careers. In order for a person to succeed in either one of these occupations, it is important for that person to have the energy level necessary to satisfy a very demanding schedule.

Because the Mediterranean diet is a well balanced regimen, it works to provide a person with a plentiful supply of energy. Drawing calories from a wide range of healthy foods, a person who follows the Mediterranean diet finds his or her self energetic and able to meet the demands of even a very full schedule.

Billy Baker asked:


A definite link from our western diet to prominent diseases such as cancer, stroke, heart attacks and diabetes has been identified at the University of Granada, Spain. This new study brings attention to the latin, Quod me nutruit me destruit. What nourishes me, kills me.

When you consider that almost 80% of western diseases can be eradicated (meaning heart attacks, strokes, blood pressure, obesity, cancer) the prevention of cancer by adopting the Mediterranean diet has been proven by these researchers.

These scientists have been researching the impact of natural antioxidants derived from vegetables and fruits, and olive oil, upon pancreatic cancer cells. The primary ingredients found in the Mediterranean diet can positively affect the cell membranes.

Incorporating healthy lifestyle routines such as regular exercise, and the cessation of smoking, along with following the Mediterranean Diet can dramatically reduce the risk of many chronic disease such as diabetes type 2, heart attack, stroke, hypertension (high blood pressure), and high cholesterol.

A direct link has been identified between what we consume and our lack of resilience to pancreatitis and many forms of cancer. The outcomes of successful disease prevention worldwide in Western societies is staggering. With the ability to eradicate unhealthy lifestyle practices and with the inclusion of foods from the Mediterranean Diet, many of the illnesses threatening pandemics on the Western World could be almost eradicated. Compare this to the sobering thought that WHO (World Health Organization) predicts that diabetes type 2 sufferers will probably double over the next 15 years if our unhealthy diet selections and poor lifestyle choices continue.

Perhaps that piece of information wasn't enough to have you thinking about adjusting to new ways of eating. Perhaps you need to read more on the subject of the Mediterranean cuisine. Whatever you do, don't be foolish enough to do nothing!

Healthy eating can reduce some cancers by up to 40% and improve heart health by up to 80%. University studies have now proven that eating foods from the Mediterranean region such as natural fruits and vegetables, grains, and pure olive oils and fish oils, can have a positive impact on the membranes of cells responsible for some cancers. Cancer? Diabetes? Heart attack? No thanks. I think I'll skip the cardiac bypass and chemotherapy and stick with a Greek Salad.

Billy Baker asked:


If you're suffering middle aged spread, a muffin top or your belly is too pronounced, this is for you. You don't have to dump your chocolate, or your peanut butter, or even some oils with every meal. With some slight modification to the Mediterranean diet you can even get a flat belly, effectively and fast too.

How the Modified Mediterranean Diet Weight Loss Plan Works.

The Mediterranean Diet is rich in monounsaturated fatty acids (also known as MUFA's). MUFA's promote satiety, ensuring you feel full for longer. MUFA's also target abdominal fat, in addition to having many other health benefits.

For this diet to work you will be incorporating MUFA's with every meal 4 times daily. You will not be consuming any salt.

After ensuring that you include one MUFA category with each meal, the rest of the food plan follows along the concept of the Mediterranean Diet. This means incorporating plenty of whole grains, fresh fruits and vegetables, and limiting the intake of red meat.

To get off the ground, your intake will be 5,000 kjs for the initial four days. That's 1,250 calories. After this, you will be limiting your intake to 6,700 kilojoules, or 1600 calories daily.

You will also have to drink one full jug of Amrita each day. (Recipe at bottom of article.)

What are MUFA's?

MUFA's are to be found in olives, dark chocolate, avocado, peanut butter, seeds and nuts, and some oils, such as flax seed, olive, or canola.

Who is suited to the modified Mediterranean Diet Plan?

People who want to lose their belly fat. Women who have started to feel bloated around the waist.

Those who want to lose weight but also want to stick with the Mediterranean diet.

Anyone who is not looking to go into kidney failure.

Those who prefer a sensible diet but want a little variety in their weight loss program.

Anyone who wants to lose weight in a healthy manner.

Anyone who cannot give up their chocolate.

How much weight will you lose?

Following the 6,700 kilojoule plan will generally enable most people to lose about 14 pounds or 6.5 kilos in a month. The 4 day kick-start will have faster and more dramatic results.

* Amrita Recipe.

2 litres water

1 lemon, thinly sliced

1 cucumber, thinly sliced and peeled

12 fresh mint leaves

1 teaspoon grated fresh ginger

Add ingredients to a jug. Leave in fridge overnight. The entire contents needs to be consumed the following day.