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The author's goal is to help overweight people lose weight while eating Mediterranean-style, ultimately leading to better health and longevity.The traditional Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, olive oil, fish, judicious amounts of wine, with minimal saturated fats. Scientists in the mid-20th century found that this diet, coupled with an active lifestyle, was associated with longer life and less chronic disease. Over the last 10 years, nutrition researchers have identified which components of the Mediterranean diet, and in what amounts, lead to the observed health and longevity benefits. The author, Dr. Steve Parker (M.D.), enhances the traditional Mediterranean diet by incorporating these latest scientific breakthroughs. The book begins with a review of nutrition and physiology, then discusses the the consequences of overweight and obesity, and the benefits of exercise. Next is a review of psychological issues surrounding body weight, and determination of an individual's reasonable goal weight. After this foundation is laid, Dr. Parker explains the details of his weight-loss plan. Most diet books allow for only one or two levels of caloric intake. Here, four different eating plans are laid out: 1100, 1500, 1900, and 2300 calories. An individual's recommended caloric intake is determined by sex and current weight. This is not a low-fat or low-carbohydrate diet. The eating plan approximates the traditional Mediterranean diet by suggesting the optimal intake of fruits, vegetables, nuts, legumes, whole grains, dairy products, olive oil, meat, chicken, eggs, and
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fish. Wine is optional. Dieters choose from an extensive list of doctor-approved foods that are readily available at supermarkets. Easy recipes are provided but are optional. The author specifies how much of which nutrients confer the health and longevity benefits. For example, fish is in the traditional Mediterranean diet, but how much and what kind yield the health benefits? The author's clear answer: two servings per week of, preferably, cold-water fatty fish such as trout, salmon, or tuna. After explaining how physical activity helps with weight loss and prevention of weight regain, the author teaches even the most sedentary reader how to implement a mild-to-moderate exercise program. Dr. Parker, a medical school professor with 24 years’ clinical experience, also emphasizes the importance of physical activity for prevention of diseases such as cancer, diabetes, dementia, and heart attacks. A chapter is devoted to adaptation of the program by people with type 2 diabetes mellitus. Later chapters explain the pros and cons of weight-loss (bariatric) surgery and weight-loss pills and nutritional supplements. The last chapter discusses long-term weight control issues, including prevention of weight regain. The appendix has a recommended reading list (bibliography), list of helpful Internet resources, and recipes. Two hundred specific scientific journal articles and books are listed as the basis for the author's opinions and recommendations. An index is provided.
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