If you’re considering how to lose weight on a Mediterranean diet, you’re probably aware that this way of eating has a number of well-documented health benefits.
It dramatically reduces the chance of acquiring numerous chronic diseases, according to a growing body of data. A narrative review published in the Journal of Internal Medicine, for example, discovered that consuming a Mediterranean diet lowers the risk of cardiovascular illness, hypertension, Alzheimer’s disease, and Type 2 diabetes.
When you talk about the Mediterranean diet, you are referring to the traditional eating and drinking habits of people from the Mediterranean region (such as Greece and Italy). With such a large geographical area, there are bound to be differences, but the fundamental concepts remain the same: cooking from scratch, avoiding excessively processed foods, and sharing meals with loved ones.
Furthermore, the diet is mostly composed of seasonal, fresh fruits and vegetables, wholegrains, beans, legumes, nuts, seeds, fish, and olive oil. As a result, it possesses many of the characteristics of an effective weight-loss plan. If you want to reduce weight while staying healthy, here’s how to make it work for you.
Is It Possible To Lose Weight By Following A Mediterranean Diet?
While the Mediterranean diet is unquestionably healthful and may aid weight loss if followed in conjunction with a balanced lifestyle, it’s difficult to determine whether it’s better for weight loss than any other diet.
The Mediterranean diet was compared against a low-fat diet, a low-carbohydrate diet, and the American Diabetes Association diet in a thorough review published in The American Journal of Medicine. It was discovered that they all resulted in identical weight loss and reduced cardiovascular risk.
In a similar study, the Mediterranean, Atkins, DASH (Dietary Approaches to Stop Hypertension), GI (glycemic index), Ornish, Zone, and Paleo diets were examined for their ability to help people lose weight.
According to the data, only the Atkins Diet was able to produce clinically significant short- and long-term benefits. (However, the researchers noted that other weight-loss regimens could be equally or even more beneficial.)
However, this does not rule out the possibility of weight loss with the Mediterranean diet. It’s also a more flexible and unrestrictive approach than the Atikins diet, and it’s more of a lifestyle decision. As a result, it’s quite simple to make tiny, long-term changes that could help tip the balances in your favour.
The Mediterranean diet may be particularly beneficial depending on your age and lifestyle. Menopausal women who took it, according to a study published in Nutrition, were able to avoid obesity, enhance their cardiovascular and metabolic health, and even have fewer menopausal symptoms.
What to Eat for Weight Loss on a Mediterranean Diet-
If you’ve ever attempted to lose weight, you know how difficult it can be. Weight loss is influenced by a variety of factors, including eating habits, physical activity levels, and overall health. Nonetheless, adhering to a few essential guidelines will increase your chances of losing weight on a Mediterranean diet.
Maintaining a steady calorie deficit is by far the most critical element. Age, sex, height, weight, muscle mass, health state, and physical activity levels all influence daily energy requirements. Using a calorie tracking software to determine your calorie needs and track your food intake is the best way to go. They’re simple to use, come with a barcode scanner, and let you save your favourite recipes, making it easier to remain on track.
Also, foods high in simple and starchy carbs, such as bread, potatoes, rice, and pasta, should be avoided. Instead, up your vegetable intake and include more beans and pulses to your diet, which are higher in fibre and complex carbs.
Last but not least, make sure you obtain enough high-quality protein to keep you full and your metabolism running smoothly. Fortunately, it isn’t a tough task. Fish, lean white meat, beans, lentils, nuts, and seeds are all good sources of protein in the Mediterranean diet. Make sure to include them in every meal, with protein foods accounting for at least a quarter of your plate.
Protein in the Mediterranean Diet for Weight Loss-
According to a study published in the British Journal of Nutrition, if you’re trying to lose weight, the Mediterranean diet can help you increase your protein intake even more.
It’s also important to investigate a dietary pattern known as KEMEPHY (ketogenic Mediterranean diet with phytoextracts). This entails following to the Mediterranean diet’s principles, but with a low-carb, high-fat, and high-protein approach.
According to a study published in BMC Proceedings, this causes more weight reduction than a low-calorie Mediterranean diet, and another study published in Nutrients found that the outcomes were even better when the KEMEPHY diet was introduced in recurrent phases.
What to Drink If You’re Following a Mediterranean Diet-
When you think of Mediterranean cuisine, you think of red wine, but if you’re trying to lose weight, it’s advisable to limit yourself to water as your primary beverage.
Although red wine has certain health benefits, it is also quite calorific, with one bottle easily containing 700 calories. It’s best to limit your alcohol intake, but if you must have a drink, try a glass of gin and slimline tonic, which contains only 115 calories. If you’re looking for resveratrol and proanthocyanidins, the major antioxidants in red wine, various supplements are available.
It’s also a good idea to limit your intake of full-fat milk and juice. Dairy products are used sparingly in the Mediterranean diet, primarily in the form of cheese or yoghurt. Adding full-fat milk to your diet can increase your saturated fat and calorie intake unnecessarily. Similarly, because the Mediterranean diet includes a lot of fruit, drinking fruit juices (which include a lot of easily digestible sugar) isn’t necessary.
Also, if you’re serious about losing weight, don’t overlook the importance of other factors. Increase your physical activity levels and work up a sweat at least three times per week. Also, make sure you’re getting enough sleep and reducing your stress levels. Also, be consistent. You can do it.