Mediterranean Diet Review: Does It Work For Weight Loss?

The Mediterranean diet may be the healthiest diet in the world. As the term “diet” refers to the strictness in the eating pattern in order to lose weight but this diet is not the same as other diets as it is a way of healthy eating that emphasizes enjoying whole foods and regular physical activity. It is more of a healthy eating lifestyle than a restrictive diet. Mediterranean diet got vote the best diet in 2019 for the second year in a row by the U.S News and world report. Mediterranean Diet is related with increased weight loss results, decreased inflammation and a lower risk of chronic disease.

What Is Mediterranean Diet?

This diet is a style of eating that is based on the traditional diets of Mediterranean countries like Spain, France, Italy and Greece. Researchers noticed that people who are living in those countries had low levels of chronic diseases when compared to those living in other countries. This diet do not keep a track of calories and include certain foods and food groups which are healthy. The key components of the diet are

• Fruits and vegetables
• Nuts and seeds
• Healthy fats
• Whole grains and legumes

This diet restricts the intake less healthy ingredients like

• Red meat
• Sweets
• Other processed foods

Way To Follow Mediterranean Diet for Weight Loss

The diet mostly emphasizes the intake of nutrient dense foods like fruits, veggies and whole grains. It’s primary focus is mainly on plant foods. We can enjoy other ingredients like poultry, seafood, eggs and dairy in moderate amounts. We should also avoid processed foods, sugars, refined grains. You can consume certain alcohol like red wine in moderate amounts like one to two servings.

Apart from following a healthy diet pattern this diet emphasizes on regular physical activity like walking, running, Bicycling, any form of cardio workouts etc.

Role Of Mediterranean Diet In Weight Loss

This diet has several benefits and one of them is weight loss

Mediterranean diet is pair up with healthy life style pattern it can helps a person in losing weight. The key point of this diet is it encourages the intake of healthy nutrient dense foods and avoid or omit the intake of processed unhealthy foods that are high in sugars and fats which can laden up in increasing your calorie and fat intake promoting weight gain.

One large study conducted over the people of nearly 32,000 says that when a person sticks onto Mediterranean diet for a longer period of time this can help in decreasing the risk of gaining weight along with belly fat for at least a period of 5 years.

Low carbohydrate diet is less effective in comparison to Mediterranean diet. This is prove in a survey study.

• This diet not only help in weight loss but it also improve heart health. It is for less risk of heart attacks and strokes.
• This diet also helps in protecting against type 2 diabetes.
• It also decreases the risk of inflammation.

Tips To Follow In Mediterranean Diet To Lose Weight

Dietary Guidelines

Eat Your Main Meal Early In The Day

According to a Spanish study it is clear that those who ate their largest meals before 3 pm proved to lost more weight. The same applies in Mediterranean diet, as lunch should consume as larger meal between 1 to 3 pm which reduces the risk of overeating for the rest of the day.

Tea, Coffee Less consumption

Coffee and tea has there place in Mediterranean diet but try not to replace them with water. While Mediterranean diet focus on consuming dairy in moderate amounts in order to avoid the burden of calories. Use those calories by eating solid foods rather than liquid calories.

Cooking Guidelines

Consume Vegetables As The Main Course Cooked In Olive Oil

Mediterranean diet follows Greek style. Olive oil used for vegetables cooking. We can consume minimum 3 to 4 veggies at one time. Cooking such dishes gives low amounts of carbohydrates and moderate calorie intake. When we eat vegetables in our main meal, they did not overfill our stomach as they are low in calories.

Consume Right Amount Of Olive Oil

Olive oil is a form of healthy fat and cooking the vegetables with it not only makes them delicious yet filling too. Good fats does not make us fat. Yes they do have calories in it but that is require to add flavor and richness to foods. Consume olive oil in moderation up to 3 tablespoon per serving.

Start To Move Yourself

Apart from diet Mediterranean diet, a lifestyle change is needed for weight loss. so moving your body in any form of workout becomes mandatory. If you are unable to  catch up physical activity then go for long walks or try doing some stretches or at least engage in household chores in order to avoid sedentary lifestyle.

Foods To Eat Mediterranean Diet

Here are some foods which we can eat as a part of Mediterranean diet

• Among the fruits apples, oranges, kiwi, melon, blueberries, pears, peaches and apricots can be consumed.
• Vegetables such as spinach, broccoli, cauliflower, onions, zucchini, asparagus, kale and potatoes.
• Legumes such as chickpeas, lentils, beans and peanuts can be taken.
• Among the whole grains quinoa, millers, oats, brown rice, buckwheat, pasta can be consumed.
• Nuts and seeds such as almonds, pistachios, walnuts, Chiaseeds, flaxseed, hazelnuts, macadamia  an also be taken.
• For protein source chicken, Turkey, duck and goose ,eggs  can be taken.
• Healthy fats include olive oil, coconut oil, olives and avocados
• Tea, coffee, red wine can be taken in moderation like 1 to 2 servings.

Foods To Avoid Mediterranean Diet

The following processed foods to avoid

• Bacon, salami, sausages, hot dogs should be avoided as a part of processed meats.
• White breads, crackers, white pasta, tortillas, white rice should be avoided
• All sugary sweetened beverages like juices, sodas and energy drinks should be avoided.
• Refined oils such as vegetable oil, soybean oil, canola oil, corn oil should be avoided.
• All processed fast foods, potato chips, popcorn should be avoided.
• Any form of added sugars like candies, cookies, bakery goods, Ice creams should be avoided.