The Mediterranean Diet and Weight Loss

· 1st February 2019
Discover all the secrets of the Mediterranean diet that can help you to lose weight.

If you want to eliminate those extra pounds, the Mediterranean diet may be a good option. Due to its features, it’s a completely natural, varied, and healthy way to lose weight. So, get ready to forget meal replacement products and stop skipping meals.

The Mediterranean diet that’s typical of countries like Spain, Italy, or Greece has everything you need to achieve your goals.

Keep reading to find out which foods it includes and the staples that are crucial to this type of cuisine. Also, we’ll look at the secrets that make the Mediterranean diet one of the healthiest in the world.

What is the Mediterranean diet?

This diet is one of the healthiest in the world, which is why it’s great for those who are looking to lose weight. This is mainly due to two reasons:

  • Variety of foods. These types of foods, (unlike other diets), offer variety. The foods in this diet contain healthy fats and are fresh foods. The countries in this region have coastlines and an ideal climate for growing fruits and vegetables. The end result is fresh meat, fish, and a wide array of vegetables gathered only a few kilometers away.
Grilled fish on bed of lettuce

  • Healthy cooking. On top of eating healthy and fresh products, the food is cooked in a way that adds few calories to the dishes. People in this region cook meat and fish on the grill or in the oven and boil vegetables. As such, the food keeps all of its nutrients without adding too many calories. What’s more, salads are a signature dish and form an essential part of this day-to-day diet.

Key foods of the Mediterranean diet

We’ve already mentioned that this diet has a great variety of foods from every food group. Now, we’ll look at the most common and popular foods that you’ll need to include in your weekly planning if you’re trying to lose weight.

Olive oil

Indeed, olive oil is the main source of fat in the Mediterranean diet. It’s a healthy fat that you can use both cold and hot. What’s more, you can use it to dress salads, season vegetables, or just to cook. Indeed, it’s a true kitchen staple.

Cereals

People in Mediterranean countries eat grains every day. The most popular way to eat them is by eating bread and pasta. Of course, the best way to get your daily dose is by opting for whole grains. This is because whole grains offer more benefits as well as fiber.

Find out more: Benefits of Whole Grain Cereals for Resistance Training

Seasonal fruits and vegetables

Seasonal fruits and vegetables are a staple in this region. A balanced and healthy diet should contain at least five servings a day. It may seem like a lot but eating this amount isn’t difficult. Simply include them at lunch and snack on fruits and vegetables while making sure you have a salad for dinner.

Discover: Greek Salad

Nuts

People often forget about nuts when it comes to planning their diets. Many Mediterranean dishes include nuts, the most common types being almonds, walnuts, and hazelnuts. They’re eaten as a healthy snack, in salads, and mixed with yogurt. Indeed, they’re the perfect way to recharge your batteries while watching your waistline.

Dairy products

Dairy includes yogurt, milk, and the wide choice of cheeses that you can find in any Mediterranean country. They’re perfect to eat at any time of the day. The only thing that you’ll have to keep in mind is to choose dairy products that are low in fat.

Mediterranean diet

Meat and fish

It’s hard to choose a specific food since there are so many choices. The most popular options are chicken, turkey, and pork. When it comes to fish, there are many to choose from but we’ll highlight salmon, sardines, and hake. Remember to grill them and choose the leanest cuts of meat.

In conclusion, we hope you’ll enjoy Mediterranean food while you lose weight. We’re sure you’ll love eating these delicious dishes that will help you reach your ideal weight.

  • Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2013). Mediterranean Diet and Health. BioFactors. https://doi.org/10.1002/biof.1096
  • Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, R., … Stampfer, M. J. (2008). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. Obstetrical and Gynecological Survey. https://doi.org/10.1097/01.ogx.0000334740.32446.f3
  • Mancini, J. G., Filion, K. B., Atallah, R., & Eisenberg, M. J. (2016). Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. American Journal of Medicine. https://doi.org/10.1016/j.amjmed.2015.11.028