Tag Archives: Mediterranean

Mediterranean Diet for Weight Loss

The Mediterranean diet for weight loss has been associated with fast weight loss, lower risk of chronic disease, and lower inflammation. Today we will discuss is the Mediterranean diet for weight loss and will it really help you lose weight long-term.

Mediterranean Diet for Weight Loss
Mediterranean Diet for Weight Loss Photo by heart.org

What is the Mediterranean Diet?

Unlike other diets, the Mediterranean diet focuses on specific food groups rather than counting calories. Fruits, veggies, healthy fats and whole grains are all key foods of the Mediterranean diet.

Also, unhealthy foods such as processed foods, red meat and sweets are restricted.

Exercise is a key component of the Mediterranean diet

While making changes to your diet, getting regular physical activity is another important part of the Mediterranean diet. Running, walking or lifting weights are just a few of the healthy physical activities I do each week.

Other than the plant-based whole foods included in the Mediterranean diet for weight loss, seafood, poultry and red wine can be consumed in moderation as well.

Benefits of the Mediterranean diet

A recent review of 5 studies discovered that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds of weight loss over 12 months (Source).

Similarly, a large study in over 32,000 people found that long-term adherence to the Mediterranean diet was related to a decreased risk of gaining weight and belly fat over 5 years (Source).

Other studies have also shown the Mediterranean diet to reduce inflammation, increase heart health and protect against type 2 diabetes.

Downside of the Mediterranean diet for weight loss

The Mediterranean diet allows moderate amounts of alcohol, which may not be suitable for everyone. In addition, some people may find it hard to follow, and it may be costlier than other diets.

The main point

The Mediterranean diet is a healthy eating pattern that is derived from traditional diets of those in countries like Spain, France, Greece and Italy.

The diet promotes nutritious foods like fruits, veggies, healthy fats, and whole grains while restricting processed ingredients and added sweeteners.

Following a healthy Mediterranean diet can not only help achieve weight loss but also increase heart health, lower risk of type 2 diabetes and reduce inflammation.

Source: Link, R. “Mediterranean Diet Review: Does It Work for Weight Loss? www.healthline.com November 26 2019