Lose Weight On Mediterranean Diet – Pulses, the main protein eaten in the Mediterranean diet. It has been shown to help improve weight loss results. Illustration/Getty Images/Shutterstock
The Mediterranean diet has been at the top of the list of diets recommended by experts for decades. That’s because the Mediterranean diet is not a trend for short-term results. Rather, it is a way of eating according to the age of real-life research. for many people The Mediterranean diet is not an eating plan so much as a lifestyle. That’s because this eating style is full of foods native to places bordering the Mediterranean Sea, such as Greece, as these places are lush and tropical. which is suitable for agriculture So most of the foods included in the Mediterranean diet are plant-based.
Lose Weight On Mediterranean Diet
The mediterranean diet consists of fruits and vegetables. whole grain legumes nuts and seeds Many Mediterranean dishes include healthy pasta and extra virgin olive oil. Although this was not intended as a weight loss plan. But following the Mediterranean diet can be an accessible and sustainable way to lose weight. Here’s why.
What Do You Eat On The Mediterranean Diet?
The types of foods included in the Mediterranean diet are both healthy and helpful for weight loss. Because it is a plant-based diet. So it’s high in fiber. And studies suggest that eating lots of fiber It may help you lose weight and help you eat normally. A review of the findings of 62 studies found that dietary fiber consumption was linked to weight loss and an increase in waist circumference. Although the participants were not advised to reduce their caloric intake. Some of the reasons the Mediterranean diet may promote weight loss include:
Although many weight loss diets limit grains, But it is a staple in the Mediterranean diet. and with good reason Eating Whole Grains May Improve Weight Loss In a study of 50 adults who ate whole grains or refined grains, (With a 6-week gap between these diets), participants reduced their calorie intake and lost weight on the whole grain diet. It suggests that a whole grain diet will fill you up. So you may naturally tend to eat less.
Legumes, the main protein eaten in the Mediterranean diet, may improve weight loss results. An analysis that pooled data from 21 clinical trials concluded that eating ¾ cup of these foods resulted in modest weight loss. (But statistically significant) compared to those who did not eat these diets. Although the calories weren’t deliberately reduced. Like whole grains, legumes fill your stomach. Therefore, you may eat less overall when eating regularly.
The Mediterranean diet is also rich in fruits and vegetables. In fact, they featured at every meal. Plant foods are rich in fiber and water. And you can eat in large quantities as there are fewer calories per bite. One study revealed that increasing vegetable consumption is consistently linked to lower rates of weight gain.
Mediterranean Diet: The Best Mediterranean Recipes To Lose Weight
While pasta may not be your typical diet food, it is. But they can also be part of a diet that can be enjoyed. However, as part of the Mediterranean way of life Pasta is eaten in smaller amounts. In fact, it’s often considered a carrier of other Mediterranean diets such as vegetables, extra-virgin olive oil, and seafood. Eating pasta in this way can improve your nutrition. And it will help you feel more full than eating pasta alone.
Sugary drinks such as sodas are not part of the Mediterranean lifestyle. Sugary drinks are strongly linked to weight gain. And replacing it with water can reduce your overall calorie intake and promote weight loss.
Eating unprocessed foods is another reason the Mediterranean diet may help you maintain a healthy weight. In one small randomized study that compared the two eating patterns, calories, protein, fat, carbohydrates, sugars and fiber were similar in both diets. Participants ate an additional 500 calories of processed food per day. The increased calorie intake resulted in an average weight gain of 2 pounds during the 2-week study period. However, the same people ate less and lost weight. down a few pounds on average
The Mediterranean diet is a flexible plan (read: nothing out of bounds), but it focuses on whole foods. mostly plants Here are some ideas for what you will eat:
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Wine is an attribute of the Mediterranean diet. and usually drinks wine with meals Although everything is included in the Mediterranean diet. But sweets and red meat will eat less. as a guide These foods should be eaten about twice a month.
The only thing you need to do to get started is organize and plan your menu. Here are some pointers:
When you think of the word diet You might think of following a specific plan with a set of rules. These plans are attractive because they often promise quick weight loss. And they offer dietary rules that can make your weight loss journey feel less overwhelming in the short term. The flexibility of the Mediterranean diet is a key strength. But if you want a lot of structure or feel overwhelmed with deciding what to eat, go for it. It may feel challenging at first.
If you’re used to eating a typical American diet with a lot of processed food, fast food, and sweets, it can be difficult to replace your usual eating habits with a mostly plant-based diet. Make your food limited. You may not feel ready to prepare and cook Mediterranean-style food.
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You can overcome these drawbacks by using Mediterranean recipes to plan your meals until you are hooked.
Samantha Cassetty, MS, RD is a nutrition and wellness expert, author, and columnist. Her latest book is “Sugar Shock.” You can follow Samantha’s guide to balanced eating on Instagram @nutritionistsam. The Mediterranean diet is considered one of the healthiest in the world. And focus on the consumption of fruits and vegetables that are high in fiber. as well as a moderate intake of healthy fats and proteins. The Mediterranean diet’s weight loss plan has a philosophy that is rooted in the dietary patterns of different countries. mediterranean This includes Greece, Italy and Spain. It also supports a new way of approaching our daily eating habits.
With numerous clinical studies and real-life success stories. The mediterranean diet has thus become one of the most recommended diets for weight loss and disease prevention.
The Mediterranean diet menu focuses heavily on the quality of the food you eat each day. Eliminate processed foods and sugars that have become part of the typical American diet. and replace it with a clean and whole-grain diet
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The foundation of a plant-based diet (more than 10 meals a day) where the majority of your meals are prepared vegetarian and includes:
The Mediterranean diet for weight loss also gives you more fat than other weight loss diets. with more limitations Fats are important for quality, not quantity, with an emphasis on unsaturated fats. Unsaturated fats can:
Protein intake is also important in the Mediterranean diet. This encourages frequent consumption of lean proteins such as fish and seafood (three times a week) when planning a protein intake with a Mediterranean diet. Remember:
The Mediterranean Diet food pyramid prioritizes the traditional food pyramid with a focus on consuming more healthy fruits, vegetables and oils. especially olive oil It also distinguishes between plant and animal proteins. limiting consumption of red meat and promoting legumes, nuts and seeds as staples of the diet.
How To Lose Weight With The Mediterranean Diet
Unlike the traditional pyramid that focuses on typical American dining styles. The Mediterranean food pyramid supports lifestyle elements of Mediterranean culture that are equally important to diet.
Following a Mediterranean diet plan will make you live longer and healthier. Numerous scientific studies demonstrate the ability of the Mediterranean diet to:
In addition to the dietary recommendations made from the traditional Mediterranean diet. The diet also recommends adopting these Mediterranean culture-related lifestyle habits. Food philosophy emphasizes the importance of sharing food with others. Build connections with people who matter to you. This means dining in a relaxed environment. Set aside more time for meals. and reduce the use of electronic devices from the dinner table.
In addition to valuing quality time spent with others during meals, Exercising in conjunction with your day especially after meals It is also key under the guidance of this meal plan. and spread throughout various Mediterranean cultures Regular exercise also promotes diet-related health benefits. Including better cardiovascular health and longer life.
The Mediterranean Diet For Weight Loss
Before starting the Mediterranean diet or any other diet plan, it’s important to talk to your healthcare provider first. It will assess your current health status and make recommendations on the most appropriate diet for your current needs.
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