The MediterrAsian Way is a program that highlights the best features of the Mediterranean and Asian diets and lifestyles. The author states that this type of eating helps in reducing the risk of many diseases and helps dieters to stay healthy.
The Basics of the MediterrAsian Diet
There are many similarities between Mediterranean and Asian cultures, and there is much scientific proof, which shows these factors are responsible for the good health of cultures that eat with traditional dietary practices.
- There is a low consumption of animal fats and red meat
- Alcohol is often consumed in moderation and generally with meals
- They have physically active lifestyles
- There is a large consumption of plant foods such as fruits, grains, vegetables, legumes, and nuts
- Their diet includes fish on a regular basis
- Most of the fat in their diet comes from vegetable or fish oils
Recommended Foods
The recommended foods are: avocado, olive or vegetable oils, lean poultry, whole-grain carbohydrates, fruit, vegetables and tea. Wine or beer is allowed in moderation.
Sample Diet Plan
Breakfast
Oatmeal with soy milk and raisins
Morning Snack
Raw almonds
Lunch
Greek salad pita pockets, 2 apricots
Afternoon Snack
Small bunch of grapes
Dinner
1 Glass red wine, Sicilian Tuna and Basil Pizza
Evening Snack
1/2 cup Greek yogurt, 1 cup strawberries
Exercise Recommendations
Dieters are advised to increase their daily activity and exercise also helps in weight loss. Activities such as yoga, martial arts, tennis, and golf are also recommended.
Pros
- Recommends the importance of stress management and physical activity for health and weight management
- Contains a 14-day meal plan with recipes
- Recommends the consumption of a variety of nourishing, unprocessed foods
- Contains balanced meals with a mix of low glycemic carbohydrates, fruits, vegetables, proteins, and healthy fats
Cons
- Recommends the consumption of processed soy food
- Overemphasizes the intake of carbohydrates such as bread, pasta and rice
Conclusions
This diet is supported by scientific proof and it may be best suited for those people with a history or risk of diabetes and cardiovascular disease. Many of these dieters will not respond well to the high carbohydrate content of the diet, especially in the form of grains such as bread, pasta, and rice.
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