In a world full of fad diets, the Mediterranean diet stands out as a great option for weight loss. It is based on the eating habits of people living in Greece, Italy, and Spain. Not only will you shed some pounds, but you will also reap the benefits of a balanced and healthy diet. This diet not only nourishes the body but also the soul. And the best part is that it is an effective and sustainable lifestyle change, which I can personally confirm.
Moreover, there is scientific evidence to support it!
The Mediterranean diet is all about eating foods that are close to nature. You should try to eat things that aren’t processed, like fruits, vegetables, legumes, nuts, seeds, whole grains, and olive oil. Fish and seafood are also an important part of this diet, and you can enjoy poultry, eggs, cheese, and yogurt, but only in moderation.
You should limit your intake of red meat and sweets, as they aren’t as good for you as the other foods on this diet. They should only be eaten as a treat every once in a while. Eating too much of these foods can lead to health problems like obesity, heart disease, and diabetes.
How Does it Promote Weight Loss?
- High in Fibre
The diet is rich in fibre from fruits, vegetables, legumes, and whole grains, which helps promote satiety and prevent overeating.
- Healthy Fats
Despite being higher in fat, the Mediterranean diet emphasizes healthy fats from sources like olive oil, nuts, and fatty fish, which have been shown to support weight loss and improve metabolic health.
- Balanced Macronutrients
The Mediterranean diet provides a balanced ratio of carbohydrates, protein, and fat, ensuring that your body gets the nutrients it needs while keeping you satisfied and energized.
- Emphasis on Whole Foods
By focusing on whole, nutrient-dense foods, the Mediterranean diet helps curb cravings for processed and high-calorie foods, making it easier to maintain a calorie deficit for weight loss.
What to Eat on Mediterranean Diet?
1. Plant Foods
Fill your plate with various fruits, vegetables, legumes, nuts, and seeds. It is recommended to consume at least five servings of fruits and vegetables every day. These foods contain many vitamins, minerals, antioxidants, and fibre, which are essential for maintaining good health. To ensure a wide range of nutrients, try to include a rainbow of colours in your meals. Some examples of colourful and nutritious foods include leafy greens, berries, tomatoes, peppers, carrots, sweet potatoes, broccoli, cauliflower, beans, lentils, almonds, and walnuts.
2. Whole Grains
Common whole grains in the Mediterranean diet include: whole wheat, barley, oats, brown rice, and quinoa. These grains are rich in fibre, vitamins, and minerals. They can be used to make a variety of dishes, including bread, pasta, soups, stews, salads, and grain bowls.
- Whole wheat: This staple grain is used to make bread, pasta, couscous, and bulgur.
- Barley: Often used in Mediterranean cuisine to make hearty soups, stews, and salads, barley has a nutty flavor and chewy texture.
- Oats: A versatile whole grain that can be enjoyed in various forms, including oatmeal, granola, and oat flour.
- Brown rice: A staple grain in many Mediterranean dishes, brown rice provides a nutritious base for pilafs, stir-fries, and grain bowls. It is less processed than white rice and retains the bran and germ, making it a good source of fiber and nutrients.
- Quinoa: Although not native to the Mediterranean region, quinoa has become popular in Mediterranean cuisine due to its versatility and nutritional profile.
3. Healthy Fats
The Mediterranean diet centers around healthy fats, such as olive oil, nuts, seeds, avocados, and fatty fish.
- Olive Oil
Olive oil is a primary cooking oil in the Mediterranean diet, and it is used for sautéing vegetables, making salad dressings, and drizzling over pasta dishes. It is rich in monounsaturated fats and antioxidants, which help reduce inflammation and lower the risk of chronic diseases.
- Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and trout are also an essential part of the Mediterranean diet. They are rich in omega-3 fatty acids, which are anti-inflammatory and protective against heart disease and stroke. Research has shown that consuming fatty fish twice a week can help reduce the risk of heart disease and improve brain health.
Fish is also a great protein source. Some other seafood options to consider are shrimp, scallops, clams, oysters, squid, and octopus.
- Nuts and Seeds
Nuts and seeds are another great source of healthy fats that can be easily incorporated into the Mediterranean diet. They are high in fibre, protein, vitamins, and minerals. They can be eaten as a snack or added to salads, oatmeal, or yogurt.
Following the Mediterranean diet and incorporating these healthy fats into your meals can improve your overall health and reduce the risk of chronic diseases.
4. Poultry, Eggs, Cheese, and Yogurt
- Poultry
When incorporating lean proteins into your Mediterranean diet, you may want to consider incorporating chicken or turkey into your meals a few times a week. These lean meats provide a great source of protein, which is essential for building and repairing muscles, promoting healthy skin, hair, and nails, and maintaining a strong immune system.
Chicken and turkey are also very versatile meats that can be prepared in many different ways. For example, you can roast, grill, bake, or stir-fry them, and add them to salads, soups, stews, or sandwiches.
- Eggs
Eggs are a highly nutritious food that are packed with protein. They contain all nine essential amino acids, making them a complete protein source. In addition, they are rich in vitamins and minerals such as vitamin D, vitamin B12, phosphorus, and selenium.
Eggs are also incredibly versatile and can be enjoyed in a variety of ways. Boiling, poaching, scrambling, and making omelets are all popular cooking methods. Hard-boiled eggs can be sliced and added to salads, while poached eggs can be served on toast or avocado. Scrambled eggs make a quick and easy breakfast, and omelets can be filled with a variety of healthy ingredients such as vegetables and low-fat cheese.
It’s important to note that while eggs are healthy, they should be consumed in moderation as part of a balanced diet. Eating too many eggs can lead to an increase in cholesterol levels, which can be harmful to your health. The American Heart Association recommends consuming no more than one egg per day for individuals with normal cholesterol levels.
- Dairy
When it comes to dairy products, it’s important to choose wisely as some options may contain high levels of saturated fat. However, there are low-fat options like Greek yogurt and feta cheese that provide essential nutrients such as calcium and protein without adding excess saturated fat to your diet. Greek yogurt is an excellent source of protein, probiotics, and calcium, making it an ideal choice for people following the Mediterranean diet.
Feta cheese, on the other hand, is a rich source of calcium and vitamin B12, which are vital for bone health and energy metabolism. By opting for these low-fat dairy products, you can maintain a balanced diet while enjoying the many benefits that come with a Mediterranean-style diet.
5. Red Meat and Sweets
Although red meat and sweets are allowed on the Mediterranean diet, it is recommended to consume them in moderation.
- Red Meat
It is best to reserve red meat for special occasions and choose lean cuts. This is because red meat contains saturated fat, which can increase the risk of heart disease when consumed in excess. It is also essential to control your portion size, as most people tend to eat more meat than they need.
- Sweets
Limit sweets and desserts to occasional treats rather than everyday indulgences. They are often high in added sugars, which can increase the risk of obesity, type 2 diabetes, and other health problems. Instead of sweets, try to opt for fresh fruit or a small serving of dark chocolate, which contains antioxidants and may have health benefits when consumed in moderation.
6. Hydration
Keeping your body hydrated is incredibly important to maintain good health. Drinking plenty of water throughout the day is essential to support your body’s overall health and prevent dehydration. Water helps to regulate body temperature, lubricate joints, transport nutrients and oxygen to your cells, and remove waste products from your body. It is also important to note that the amount of water you need to drink daily varies depending on your age, weight, and level of physical activity. A general guideline is to drink at least eight glasses of water daily (64 ounces or 2 litres). Still, you may need more if you exercise frequently or live in a warmer climate.
To stay hydrated, you can enjoy other healthy beverages. Herbal teas and infusions are great options, as they can provide additional health benefits, such as reducing inflammation and boosting the immune system. Sparkling water can also be a refreshing option for those who prefer carbonated drinks.
However, it is important to avoid sugary drinks such as soda and fruit juice as they are high in calories and can contribute to weight gain and other health issues. These drinks contain added sugars that can increase your risk of developing type 2 diabetes and other chronic diseases. Instead, opt for water and other low-calorie drinks to help you maintain a healthy weight and stay hydrated.
Scientific Evidence on Weight Loss
In a study published in The Lancet Diabetes & Endocrinology, researchers compared the effectiveness of the Mediterranean diet with a low-fat diet for weight loss over a two-year period. The study found that individuals following the Mediterranean diet experienced more weight loss. The researchers concluded that the Mediterranean diet could be a more effective and sustainable approach for long-term weight management.
In The American Journal of Medicine, a meta-analysis of 16 studies investigated the impact of the Mediterranean diet on weight loss and body composition. The results showed that people who followed the Mediterranean diet experienced significant reductions in body weight, body mass index (BMI), and waist circumference compared to control groups.
The PREDIMED Study is one of the most significant studies supporting the Mediterranean diet’s role in weight loss. This large-scale randomized controlled trial found that participants who were assigned to a Mediterranean diet supplemented with extra-virgin olive oil or nuts experienced greater reductions in body weight and waist circumference compared to those who followed a low-fat diet.
A comprehensive review of 30 studies published in Obesity Reviews concluded that adherence to the Mediterranean diet was associated with lower body weight, BMI, and waist circumference, as well as a reduced risk of obesity.
The Mediterranean diet is not just about what you eat but also how you eat. Embrace the Mediterranean lifestyle by savoring meals with family and friends, practicing mindful eating, and enjoying the social aspect of sharing food together. Eating slowly and mindfully can help you enjoy your food more, prevent overeating, and improve digestion. Finally, remember to savor the flavors and textures of your food and appreciate the nourishment it provides.
References:
- Esposito, K., Kastorini, C. M., Panagiotakos, D. B., & Giugliano, D. (2011). Mediterranean diet and weight loss: meta-analysis of randomized controlled trials. Metabolic Syndrome and Related Disorders, 9(1), 1-12.
- Estruch, R., Martínez-González, M. A., Corella, D., Salas-Salvadó, J., Ruiz-Gutiérrez, V., Covas, M. I., … & Ros, E. (2016). Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomized controlled trial. The Lancet Diabetes & Endocrinology, 4(8), 666-676.
- Nordmann, A. J., Suter-Zimmermann, K., Bucher, H. C., Shai, I., & Tuttle, K. R. (2011). Meta-analysis comparing Mediterranean to low-fat diets for modification of cardiovascular risk factors. The American Journal of Medicine, 124(9), 841-851.
- Schwingshackl, L., Hoffmann, G., Lampousi, A. M., Knüppel, S., Iqbal, K., Schwedhelm, C., … & Boeing, H. (2017). Food groups and risk of overweight, obesity, and weight gain: a systematic review and dose-response meta-analysis of prospective studies. Obesity Reviews, 19(1), 49-64.