Dieting, Italian style
(ivillage.com)
Updated: 2006-08-11 16:21
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The Mediterranean diet wins a gold star for health. Reams of research confirm its power to fight heart disease, help control diabetes and possibly prevent cancer. But there's just one problem: How can a diet that calls for ample amounts of pasta, bread and grains, and moderate amounts of nuts, cheese and avocado -- not to mention those daily spoonfuls of olive oil -- possibly be good for your waistline?
Researchers were skeptical, too, until they discovered that people who switch from a low-fat diet to one that contains more fat but equal calories do not gain weight. In one study, almost three times as many subjects stuck with a Mediterranean-style diet compared to those on a low-fat regimen -- and were more likely to keep the weight off after the study was over. What's critical is controlling portions.
To help you figure out how much you can eat and still stay trim, we've created a 1,500-calorie-per-day weeklong meal plan that includes two snacks per day. You'll be dining on fish and chicken, frittatas and tabbouleh, soups and salads, kabobs and pizza. Although some of the dishes may sound exotic, they are quite easy to prepare. And these feasts are movable: If you work in an office, the weekday lunches can be brown-bagged from home or assembled at many salad bars.
Note: The traditional Mediterranean diet recommends wine "in moderation." But alcohol is loaded with calories, so don't drink more than four and a half ounces of red or white wine per day -- and limit yourself to one snack that day.