Ayhan’s Mediterranean Menu Plans™ is an authentic version of the Mediterranean diet. The plan is based on the original recipes found in Greece, Cyprus and Turkey. Ayhan’s authentic Mediterranean Diet recipes are easier to prepare and take less time than most recipes than the South Beach, Sonoma and Atkins Diets. The recipes have been nutritionally formulated by a dietitian and endorsed by doctors and are enjoyed by thousands.
Ayhan’s Mediterranean Menu Plans® vs. South Beach Diet™
Debra compared Ayhan’s Mediterranean Menu Plans® vs. South Beach Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.
Ayhan’s Mediterranean Menu Plans® |
South Beach® |
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SIMILARITIES
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| Based on restaurant quality recipes. | Based on restaurant quality recipes. |
| Promotes healthy, monounsaturated fats. | Promotes healthy, monounsaturated fats. |
| Low in unhealthy, saturated fats that come from meats and cheeses. | Low in unhealthy, saturated fats that come from fatty meats and cheeses. |
| Online membership includes access to a nutritionist. | Online membership includes access to a nutritionist. |
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DIFFERENCES
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| Promotes moderate intake of alcohol, especially wine. | Does not allow wine or alcohol in first phase of diet. |
| Provides a well balanced diet, with no restrictions. | Does not allow certain fruits and vegetables, such as, carrots, white potatoes, pineapple, banana, and watermelon, which each have their own nutritional benefits. |
| High in fiber. | High in fiber, only after the initial, very low carbohydrate phase. |
| You can order your foods for the diet directly online and have them shipped to your home. | No online food purchases can be made from the website. |
| All meals and snacks are portion controlled to ensure long term weight loss. | Does not promote portion control. |
| A diet that has been around for thousands of years and has been shown to increase longevity and decrease the risk of major diseases. | A new “fad” diet with no long term studies done. |
South Beach Diet™ is a registered trademark. All product and service marks are the trademarks of their respective owners.
Ayhan’s Mediterranean Menu Plans® vs. Atkins Diet™
Debra compared Ayhan’s Mediterranean Menu Plans® vs. Atkins Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.
Ayhan’s Mediterranean Menu Plans® |
Atkins® |
| Balanced between protein, fat, carbs | High in fat and protein, low in carbs |
| High in healthy unsaturated (especially mono) fats | High in saturated, unhealthy fat |
| High in fiber which is beneficial to the heart and digestive system and can help prevent certain cancers | Low in fiber; low fiber diets have been linked to constipation, colon cancer, diverticulosis, breast cancer, prostate cancer |
| High in all fruits and vegetables | Limits fruits and vegetables |
| High in essential vitamins and minerals obtained only from carbs, fruits and vegetables | |
| High in calcium from low fat dairy | Low in calcium |
| Healthy, steady, and permanent weight loss | Short-term weight loss |
| When carbs are re-introduced, weight gain occurs rapidly and typically weight exceeds the weight when a person was before the diet | |
| Risk of constipation is low b/c of high fiber content | Can result in constipation |
| Allows moderate amount of wine, which has been shown to be heart healthy | Does not allow wine, which prevents a person from getting the heart healthy benefits from it |
| Life long eating style | Short term eating style; nearly impossible to eat low carb for a lifetime; drop out rate is high |
| Can cause bad breath from ketosis (body uses fat as energy in the absence of carbohydrates) | |
| High in phytochemicals (“disease fighting weapons”) found only in fruits and vegetables | Low in phytochemicals |
| Allows for some sweets which helps prevent a feeling of deprivation, and subsequent binge eating | Can lead to cravings and binging b/c of deprivation |
| Ketosis does not occur | The process of using fat as energy in the absence of carbs can cause an increase in ketones and uric acid which can cause kidney problems, gout and headaches |
| An energizing diet that helps to improve exercise performance | Can decrease energy levels, resulting in poor exercise preformance |
Atkins® is a registered trademark. All product and service marks are the trademarks of their respective owners.
Ayhan’s Mediterranean Menu Plans® vs. Sonoma Diet™
Debra compared Ayhan’s Mediterranean Menu Plans® vs. the Sonoma Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.
Ayhan’s Mediterranean Menu Plans® |
The Sonoma Diet™ |
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SIMILARITIES
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| Promotes portion and calorie control. | Promotes portion and calorie control. |
| Believes food should be enjoyed and taste good. | Believes food should be enjoyed and taste good. |
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DIFFERENCES
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| No phases. Consistent foods and consistent meal plan. | Has 3 distinct phases. |
| No restrictions on fruits and alcohol at any point. Expect consistent weight loss that will stay off. | Phase 1 is very restrictive, no fruits or alcohol, and results in rapid weight loss. Rapid weight loss is unhealthy and tends to result in rapid weight gain when the diet is not followed. |
| A realistic meal plan that is easy to follow at all times. | Phase 1 is difficult to follow and unrealistic. |
| Does not result in deprivation at any point of the meal plan. | People will likely want to remain in phase 1 of the diet because of the quick weight loss. However phase 1 is not well balanced and is a set up for deprivation and yo-yo weight loss. |
| Involves recipes that are easy and quick to make. Gives alternate cooking methods and ingredients that shorten time. Ingredients are affordable. A “no cook” meal plan is available. | Entire diet is based on complicated and time consuming recipes that require expensive ingredients. |
| A realistic meal plan that does not have unrealistic expectations. Promotes healthy foods, but understands that people cannot eat perfectly all of the time. All foods can fit into the meal plan. | The diet asks people to get rid of all food in their house containing refined flours, non whole grains, hydrogenated and saturated fats, sugars and any oil other than olive, nut or canola. |
| Foods can be purchased online or in any supermarket. | Recipes call for ingredients that may only be available in specialty stores. |
| Website has an entire section for exercise, including a fitness expert and access to fitness videos and information. | Briefly touches on exercise. |
The Sonoma Diet™ is a registered trademark. All product and service marks are the trademarks of their respective owners.
