Mediterranean Diet and inflammation

In an recent study done at the University of Navarra in Spain, 41 obese subjects were placed on a low calorie Mediterranean style diet and followed for 8 weeks. Those who adhered most closely to the diet not only had the greatest weight loss, but had a marked reduction in blood levels of inflammation including CRP, complement C3 and TNF alpha. The conclusion of the researchers was that this type of diet, which I outline in The Adaptation Diet, not only helps with weight loss but can markedly reduce inflammation and improve features of the metabolic syndrome and other inflammatory conditions.

We often underestimate the effect of diet on metabolism and overly rely on medication instead. So before reaching for the prescription pad, give yourself a chance to improve your health by following The Adaptation Diet.

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Mediterranean Diet and health

Dietary patterns close to the Mediterranean diet, rich in fruit and

vegetables and high in monounsaturated fats, reduce  features of the metabolic syndrome. The metabolic syndrome, also called syndrome X, includes high blood pressure, insulin resistance, truncal obesity (fat around the waistline),high triglycerides and blood sugar, and low HDL cholesterol. It is a major risk factor for heart disease and diabetes. Some recent studies, including one done by Balbio in Spain,  have demonstrated a 25 percent net reduction in the prevalence of metabolic syndrome following lifestyle changes mainly based on nutritional recommendations.

The Mediterranean Diet has the following characteristics:

Low-glycemic-index carbohydrates such as whole grains, fruits, and vegetable in large amounts

Minimal snacking between meals and no fast foods

Moderate consumption of red wine (5 ounces per day)

Olive oil as the principal fat, with significant amounts of fish, nuts,

and seeds and a balanced omega 6 to 3 ratio

Significant intake of fish, especially salmon and small fish like

sardines rich in EPA-DHA fatty acids

Little saturated fats from butter, cream, full-fat dairy, or red meats

Protein primarily as beans and lentils with moderate amounts of fish and poultry

Dairy consumed as low-fat yogurt, kefir, or cheese

Fat consumption is 25–35 percent of calories, with saturated fat less than 8 percent

Desserts are fruits, often fresh

Use of local produce, fish, and poultry with minimal importation from distant sources

Slow food approach, eating leisurely meals in a social setting with family and friends

These are some of the principles included in The Adaptation Diet, available early February from on-line book sellers.