If you are wondering how to follow the Mediterranean diet for weight loss, you may know that there are many proven health benefits to this diet.
Increasing evidence shows that it significantly reduces the risk of many chronic diseases. For example, a narrative review published in
Journal of Internal Medicine Eating Mediterranean food reduces the risk of coronary heart disease, hypertension, Alzheimer’s disease and type 2 diabetes. When we talk about it
Mediterranean dietIn countries around the Mediterranean (such as Greece and Italy) we have the custom of eating and drinking. In such a vast geographical area, there are natural differences, but the key principles are the same in the region – cooking from scratch, avoiding spoiled foods, and celebrating with your loved ones.
In addition, the diet is mostly seasonal, fresh fruits and vegetables as well as whole grains, beans, legumes, nuts, seeds, fish and olive oil. Likewise, a successful weight loss strategy has many facets. Here’s how to put one together for use with your weight.
Can a Mediterranean diet help you lose weight?
The Mediterranean diet is definitely healthy, and as long as you follow a balanced lifestyle, it can help you lose weight.
Extensive review published in
American Journal of MedicineFor example, compare the Mediterranean diet with a low-fat diet, a low-carbohydrate diet and the American Diabetes Association diet. He found that they all had the same weight loss and cardiovascular risk factors.
Similarly, another review was published in the journal
Nutrition Mediterranean, Atkins, DH (Dietary Supplements), GI (Glycemic Index), Ornish, Zone and Paleo diet.
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The findings show that the Atkins diet alone is able to produce clinically significant short-term and long-term results. (However, researchers suggest that supplementation may be equally or more effective for weight loss.)
However, this does not mean that the Mediterranean diet does not help you to lose weight. Unlike the Atkins diet, it is a flexible and unrestricted approach – more lifestyle choices. As a result, it is relatively easy to introduce small, permanent changes that help to lower the balance.
Depending on your age and lifestyle, the Mediterranean diet may also be helpful. A study published in
NutritionFor example, it helps women with menopause to avoid obesity, improve cardiovascular and metabolic health, and even show signs of menopause. What to eat on a Mediterranean diet to lose weight
Have you ever tried to lose weight? You know very well that it is not an easy task. Weight management is based on a variety of complex factors, including dietary habits, exercise levels, and health status. However, a few key principles will increase your chances of losing unwanted pounds on a Mediterranean diet.
So far, the most important thing is to maintain a constant calorie deficit. Daily energy needs are determined by the individual’s age, gender, height, weight, muscle mass, health status and level of physical activity. The best way to calculate calorie needs and monitor your intake is to use a calorie counting app. They are easy to use, come with a convenient barcode scanner and allow you to save your favorite recipes, which will help you stay accountable.
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It is also important to think about your macro elements. Carbohydrates and fats provide maximum energy to the human body and can be used as a low fat or diet
Low carbohydrates Content produces better results. The hallmark of the Mediterranean diet, however, is olive oil. Although it has long been on the list of health benefits, it is high in calories. To maintain a good balance, take three tablespoons of olive oil a day.
Also, consider cutting down on simple and starchy foods such as bread, potatoes, rice, and pasta. Instead, increase your vegetable intake and introduce beans and legumes that contain more fiber and complex carbohydrates.
Last but not least, make sure you get enough protein to replenish you and maintain your metabolism. Fortunately, it is not hard work. The Mediterranean diet contains excellent sources of protein, including fish, lean meats, beans, lentils, nuts, and seeds. Be sure to include at least one quarter of a plate of protein in each meal.
Mediterranean diet for weight loss: protein
If you are using a Mediterranean diet for weight loss, it may help to increase your protein intake.
British Journal of Nutrition.
It is also important to look at the KEMEPHY (Ketti Mediterranean diet with phytoextracts). This means following the principles of the Mediterranean diet but with a low-carbohydrate, high-fat and high-protein approach.
Research published in
BMC Processes This has led to more weight loss than the low-calorie Mediterranean diet, according to research Nutrition The KEMEPHY diet has been shown to be more effective when repeated steps are taken. What to drink on a Mediterranean diet
When we think of Mediterranean cuisine, we think of red wine – but if you want to lose weight, keep this for a temporary treatment and make water the main drink of your choice.
Red wine may have some health benefits, but it is very high in calories – one bottle can easily hold up to 700 calories. It is a good idea to be careful with your alcohol consumption but if you want to drink it, try swapping wine with a glass of gin and slimline tonic for only 115 calories. And if you are the main antioxidants in red wine, you may find them in many supplements instead of resveratrol.
It is also wise to reduce fat and juice. Dairy products are widely used in the Mediterranean diet, usually in the form of cheese or yogurt. Increase your fat and calorie intake without the need for whole fat milk. Similarly, the Mediterranean diet involves eating a lot of fruits, so it is not necessary to drink fruit juices (high in sugar, which can be easily digested).
Also, if you are serious about your weight loss goals, do not forget about other important things. Increase your physical activity and break your sweat at least three times a week. Make sure you get enough sleep and reduce your stress levels. And stay tuned. You got this.