Heading out to dinner tonight but don’t know where to go? If you want to stick to your weight-loss goals while dining out, a good bet is to choose a Mediterranean-style restaurant. Here’s why: Cuisines from countries like Greece, Lebanon, Israel, and Turkey rely on fresh produce, nutrient-dense and fiber-rich vegetables, fruits, whole grains and legumes, healthy portions of lean poultry, beef, and seafood, and good fats from extra-virgin olive oil, nuts, and avocado — all of which are staples of the South Beach Diet.

Health Benefits of Mediterranean Foods
While research on the health benefits of Mediterranean-style eating is ongoing some studies stand out. One is the PREDIMED study, which originally appeared in 2006 in the medical journal Annals of Internal Medicine. For this study, Spanish researchers gathered together more than 700 people at high risk for cardiovascular disease. They then compared those eating a Mediterranean-style diet (some with more olive oil, some with more nuts) to others following a low-fat diet. The results were noteworthy: Those on the Mediterranean diet had better blood sugar, better blood pressure, better LDL to HDL cholesterol ratios, and lower levels of C-reactive protein (a measure of inflammation) than those on the low-fat regimens.

And, as it turns out, they also lost weight. In a follow-up to the original study, researchers found that after three years of following a Mediterranean-style eating plan, study participants, especially those following the diet rich in olive oil, reduced their body weight and increased the levels of healthy, anti-inflammatory antioxidants in their blood (antioxidants help fight many diseases, including both heart disease and cancer). Since the basic principles of the South Beach Diet are similar to the Mediterranean way of eating, many people on our diet have experienced these same health benefits along with weight loss.

On the Menu
When you’re dining out at a Greek or Middle Eastern restaurant, go for dishes like kebabs made with lean grilled meat (like leg of lamb, sirloin steak, or skinless chicken breast) or seafood (such as shrimp, scallops, or salmon). For a healthy side dish, enjoy steamed vegetables on all Phases or whole-grain dishes like couscous and bulgur on Phase 2 and beyond. You can also choose dips like hummus or tzatziki (a yogurt, cucumber, and garlic dip) served with vegetable sticks or whole-wheat pita bread, depending on what Phase you are on. Many Mediterranean dishes also use flavorful blends of herbs and spices, adding to their appeal.

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