Does Mediterranean Diet Cause Weight Loss

The Mediterranean Diet for Beginners

      The Mediterranean diet has a long-standing reputation as one of the healthiest diets available. It is also considered to be one of the most popular plans among dieters because it is flexible, rich in flavorful foods, and is full of health benefits.

The Mediterranean diet has been associated with increased weight loss, reduced inflammation, and a lower risk of chronic disease.

This article covers the Mediterranean diet, including its benefits, foods to eat and avoid, etc

Mediterranean Diet and Weight Loss

The Mediterranean diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (peas), some fish, and lots of "healthy" fats. Plus some red wine.

It gets its name from some of the key countries on the shores of the Mediterranean Sea, and studies the diets of the long-lived people of the area.

When experts discuss the Mediterranean Diet, the words "heart healthy" will almost certainly stick with it. That's why the Mediterranean Diet shines like a mad diamond, because... who doesn't want a healthy heart? So, this diet makes your heart healthy and tends to lose weight. Is it true?

How Mediterranean Diet works

Since this is a diet, but not a structured diet, it is up to you to decide how many calories you need to lose or maintain your weight, what you are going to do to stay active, and how you are going to shape your Mediterranean diet. The Mediterranean Diet Pyramid can help you get started. The pyramid emphasizes eating flavorful fruit, vegetables, nuts, legumes, whole grains, nuts, olive oil, and spices; fish and seafood at least several times per week; and poultry, eggs, cheese, yogurt in moderation, and while saving sweets and red meat for special occasions. Top it off with a splash of red wine (if you prefer), remember to stay physically active and you're set. (1)

While of course not necessary, one drink a day for women and two drinks a day for men is fine if your doctor says so. Red wine gets a boost because it contains resveratrol, a compound that seems to add to the lifespan - but you must drink hundreds or even thousands of glasses to get the resveratrol that can make a difference.

Best Food For Mediterranean Diet

Here are some foods that you can enjoy as part of a Mediterranean diet:

1. Fruits: apple, kiwi, melon, blueberry, orange, strawberry, pear, peach, apricot

2. Nuts and seeds: almonds, pistachios, walnuts, chia seeds, flax seeds, hazelnuts, macadamia nuts, sunflower seeds

3. Legumes: beans, lentils, chickpeas, peanuts

4. Veggies: spinach, arugula, broccoli, cauliflower, onions, zucchini, asparagus, kale, potatoes

5. Whole grains: quinoa, couscous, millet, oats, brown rice, buckwheat, whole grain pasta, farro

6. Egg: yolk and egg white

7. Poultry: chickens, turkeys, geese, ducks

8. Seafood: salmon, tuna, trout, mackerel, anchovies, sardines, shellfish

9. Healthy fats: olive oil, avocado, olive oil, avocado oil

10. Milk: cheese, yogurt, milk

11. Herbs and Spices: basil, oregano, thyme, rosemary, peppercorns, turmeric, garlic, cinnamon, coriander

12. Beverage: water, coffee, tea, red wine (1–2 glasses per day)

Mediterranean Diet: Foods to avoid

Here are some foods that you should limit or avoid as part of a Mediterranean diet:

Processed meat: bacon, salami, sausages, hot dogs

Processed foods: fast food, chips, snack foods, microwave popcorn, pretzels

Sweet drinks: juices, sodas, energy drinks, sports drinks

Processed grains: white bread, crackers, crackers, white pasta, flour tortillas, white rice

Refined Oil: Vegetable oil, soybean oil, canola oil, corn oil, safflower oil

Added sugar: table sugar, ice cream, candy, cookies, baked goods, ice cream

How To Use The Mediterranean Diet to Lose Weight

A Mediterranean diet may help you lose weight. While some people fear that eating a diet such as the relatively fat-rich Mediterranean diet will keep them fat, a growing body of research is showing the opposite is true. Of course, it depends on which aspects you adopt and how they compare to your current diet. If, for example, you're incorporating a "calorie deficit" into your plan – eating fewer calories than your daily recommended maximum or burning the extra by exercising – you should lose a few pounds. How quickly and whether you turn it down is up to you.

Here are some studies discussing weight loss on the Mediterranean diet:

In 2019, the journal The Lancet Diabetes & Endocrinology republished an analysis of the latest data from Predimed – a five-year trial including 5,859 adults (1,588 participants were omitted when the study was withdrawn and republished in 2017) with type 2 diabetes or at risk of cardiovascular disease who were given the Mediterranean diet supplemented with olive oil, the same diet supplemented with nuts or the control diet. Although the olive oil group did not experience statistically different results, people who followed the Mediterranean diet with nuts saw differences in waist circumference over a five-year period.

A 2018 study published in Nutrition & Diabetes analyzed the dietary patterns of 32,119 Italian participants over a median of 12 years. The researchers concluded that following the Mediterranean diet was associated with lower rates of weight gain and fewer increases in waist circumference. But they also reported that the study had limitations and that more intervention studies were needed to confirm their findings.

If you're looking to lose weight by following the Mediterranean diet, here are a few tips that work.

Eat vegetables as a main course cooked with olive oil

I can't stress this enough but these types of dishes are the magic of the Greek diet. By eating a vegetable dish cooked with olive oil and tomatoes, you are not only satisfied, but you are also eating 3-4 servings of vegetables at once. This dish has a moderate calorie level and is low in carbohydrates. Accompany it with a slice of feta cheese and you're all set. Another benefit of eating vegetables as a main course is that because it is not a carbohydrate-rich food, you will avoid the drowsiness that comes with it.

Eat your primary food at the start of the day.

Traditionally in the Mediterranean diet, lunch is the main meal, which is consumed between 1 and 3 pm. By moving to a larger meal in the morning, you reduce the risk of overeating later in the day. In fact, a Spanish study showed that people who ate their largest meal before 3pm lost more weight.

Consume the right amount of olive oil

A growing body of research confirms what we already know in the Mediterranean: good fats don't make you fat. Yes, the calorie count, but to maintain a plant-based diet, you need something to give you a feeling of fullness and taste; and it's olive oil. Olive oil not only makes all the vegetables delicious, but also makes the food filling. However, that doesn't mean that you have to put olive oil on everything without thinking. A good amount which has also been linked to all the health benefits is about 3 tablespoons a day.

You need to drink more water and sometimes tea, coffee and wine (for adults)

Yes, it is standard in some countries (such as the US) to drink milk with food, but is it really necessary? nope. With the Mediterranean diet, most dairy products come from cheese and yogurt, so save on your calories and use them up by eating solid foods rather than liquid calories. The same applies to juices. No one really needs juice, eat your fruit. They are filling and you get all the fiber and nutrition. As for coffee and wine, each of them has its place in the Mediterranean diet, but they don't replace water. Traditional Greek coffee and wine have been associated with many health benefits.

Exercise

The Mediterranean diet is not just a diet, it is a lifestyle, so getting moving is very important. Walking is fine, but general motion throughout the day is key. It is not enough to go to the gym for an hour in the morning and then sit in your office or on the couch all day. Take a break by walking, stretching every hour, doing some homework, and if you can walk somewhere, do it instead of driving.

Summary

Studies continue to show the Mediterranean Diet, based on healthy eating and physical activity, is the best recipe for a long and healthy life. This is an excellent and enjoyable diet plan that is easy to follow, and flexible.

Even if you're not following your diet faithfully, simply eating more meals as planned, eating more leisurely, and being more active is a great health goal.