A Complete Guide On Mediterranean Diet For Weight loss
The Mediterranean diet is rich in flavorful ingredients like fruits, vegetables, heart-healthy fats, and whole grains, which are delicious and nutritious simultaneously.
It is also associated with benefits like helping support brain function, regulating blood sugar, promoting heart health, and many more.
Though there are no prescribed rules on how to follow the Mediterranean diet, there are many guidelines you can follow to integrate the principles of the diet into your daily routine.
First, let us learn a little about what a Mediterranean diet is.
What is a Mediterranean diet?
The Mediterranean diet is based on the conventional foods that people used to eat in countries bordering the Mediterranean Sea, like Spain, France, Greece, and Italy.
According to the research, people having this diet are healthy and have a low risk of many chronic conditions.
Though there are many strict regulations for the diet, it encourages fruits, whole grains, vegetables, nuts, seeds, legumes, and heart-healthy fats.
The Mediterranean Diet has also been distinguished as the gold standard of diets. It was voted again as the best diet. Even new research shows that the benefits of a Mediterranean diet are much more significant. This pattern of eating protects your brain and even improves your mood. It is sustainable, affordable, and low on the food chain.
What foods can you eat on the Mediterranean Diet?
The Mediterranean diet does not deliver calorie limits or prioritize calorie counts. On the contrary, it is focused on eating plant-based diets with foods that come in their natural form.
Mediterranean food list to consume
There are certain best foods to eat on the Mediterranean diet.
- Vegetables – Onions, broccoli, zucchini, cucumbers, cauliflower, tomatoes, spinach
- Fruits- apples, melons, oranges, berries, lemons, figs
- Legumes- lentils, beans, peanuts, peas
- Tubers- potatoes, turnips, sweet potatoes
- Whole grains- whole wheat, rye, brown rice, whole oats
- Nuts and seeds – almonds, walnuts, hazelnut, cashews, flax seeds
- Healthy fats – olives, avocados, olive oil
- Herbs and spices – Basil, oregano, mint, garlic pepper
Tips For Mediterranean Diet Weight Loss
You can lose weight on the Mediterranean Diet. New research confirmed that the Mediterranean diet is helpful in the primary prevention of cardiovascular diseases. They also have the slightest increase in the waist compared to the low-fat diet. A Mediterranean Diet can be delicious and complicated as well.
Let’s learn some tips on how to lose weight on a Mediterranean Diet
1. Incorporate Movement
A Mediterranean lifestyle encloses more than only eating food. People in the countries surrounding the Mediterranean Sea also have healthy exercise habits like walking, gardening, and swimming. Adding some physical activity to your Mediterranean Diet may boost your chances of weight loss.
2. Think of adding fruits, not subtracting them.
When traversing on a new journey of consuming a healthy diet, it’s helpful to think about adding healthy foods rather than taking foods away. Danahy states, ” If you are starting the Mediterranean diet, the best thing to do is add more fruits, legumes, beans, and vegetables. If you can focus on adding an extra serving or two of these foods to each meal, you will automatically start to squeeze out less healthy finds”.
3. Stay conscious of high-calorie foods.
Foods like olive oil and walnuts are known for their possible anti-inflammatory advantages, but be careful because healthy foods can be high in calories. As per Danahy, “You will not get any advantages if you simply add olive oil or snacks on nuts while continuing to eat a standard American diet.”.” Eventually, you will end up gaining weight because of the extra calories.” Hence, try to be conscious about the portion sizes when consuming high- calorie foods.
4. Enjoy food with loved ones.
Another essential element of a Mediterranean lifestyle is gathering around the table and eating with family and friends. Eating with others will not only boost your enjoyment of food, but it will also affect your weight loss efforts. According to research, it is found that eating alone is associated with the likelihood of obesity and metabolic syndrome, especially among men.
5. Choose fruits for dessert.
Desert is the perfect opportunity to eat more fruits to satisfy your sweet tooth. Weight loss-wise, nature’s candy offers lower calories than baked goods like cookies, brownies, and cakes. It packs goodies like candy. Fruit generally gives plenty of fiber, a boon for anyone seeking to lose extra pounds.
6. Meal plan for Mediterranean diet success.
Consuming and following a Mediterranean diet needs conscious intention, as everyone largely depends on the American diet. One indication of ensuring that you stick to your Mediterranean guns is to set aside time to plan. This way, you will not be searching for something appropriate when a work lunch or weeknight dinner is around. Research also suggests that people who plan their meals may be less likely to develop obesity or be overweight. Also, the Mediterranean diet is helpful for fatty liver.
7. Embrace all Mediterranean food groups
Picking up some inflammatory foods from the Mediterranean diet is not a feasible way to lose weight. You should slim down if you continue to consume high-calorie foods along with beans, green, and fish. Danahy states, “It’s essential to consider the whole diet because all nutrients work together.” Hence, it’s essential to include as many components of the diet into your weekly meals and snacks.
Many diets and diet plans restrict us from consuming many things from our daily diet. A Mediterranean diet or eating plan offers plenty of flexibility and freedom. If carried on the right way, the whole food, plant-forward methodology can of necessary fee results in weight loss.