How the Mediterranean Diet Advocates Weight Loss Diets?

 



How the Mediterranean Diet Advocates Weight Loss Diets?


The Mediterranean diet is one of the most popular diets among health experts because it is flexible, rich in flavorful foods, and filled with health benefits. It has a long-standing reputation as one of the healthiest eating patterns around. However, the Mediterranean diet is linked with increased weight loss, decreased inflammation, and a lower risk of chronic diseases. In this article, I will be discussing how the Mediterranean diet advocates weight-loss diets?

What is the Mediterranean Diet?

The Mediterranean diet is a style of eating-related to the traditional diets of Mediterranean countries like France, Spain, Greece, and Italy. Health specialists have noticed that the people living in these countries have a lower rate of chronic diseases as compared to the people living in other countries like the USA and Northern Europe.

Fruits, veggies, nuts, seeds, healthy fats, legumes, and whole grains are a few of the key components of the Mediterranean diet. Whereas, less healthy ingredients like sweets, processed foods, and red meat is restricted in this diet.

Following the Mediterranean Diet

The Mediterranean diet focuses on nutrient-rich, whole-food ingredients like fruits, vegetables, healthy fats, and whole grains.  It also focuses primarily on plant foods, poultry food, seafood, eggs, and dairy that can be enjoyed in the Mediterranean diet.

In addition to making changes in your diet, proponents of the Mediterranean diet recommend regular physical activity as well. These regular physical activities may include cycling, running, playing sports, and lifting weights.

Advocacy of Weight-Loss Diets

Like other diets, the Mediterranean diet also advocates weight loss. The Mediterranean diet encourages eating a variety of nutrient-rich foods and limits processed foods and added sugars, which are often high in calories. For this reason, pairing the Mediterranean diet with a healthy lifestyle could promote weight loss.

One review of 5 studies found 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 (10 kg) of weight loss over 1 year. Likewise, a large study in over 32,000 people showed that long-term adherence to the Mediterranean diet was associated with a decreased risk of gaining weight and belly fat over 5 years.

Other Health Benefits

Besides weight loss, the Mediterranean diet also advocates other health benefits like

  • Improves health heart

  • Protect against diabetics

  • Reduces inflammation

Multiple studies have found that following the Mediterranean diet could enhance heart health. In one study, following a Mediterranean diet supplemented with nuts or olive oil for 3 months led to significant improvements in cholesterol and systolic blood pressure (the top number of a reading) levels, both of which are risk factors for heart disease. Similarly, another study observed that following the Mediterranean diet and eating 1 ounce (30 grams) of mixed nuts daily for a year reduced the prevalence of metabolic syndrome by nearly 14%.

The Mediterranean diet may help reduce levels of inflammation, which could help prevent illness. For example, one study in 598 people found that stricter adherence to the Mediterranean diet was linked to lower levels of several markers of inflammation. In another study in 66 older adults, following the Mediterranean diet for 3–5 years was associated with decreased markers of inflammation.

Foods to Eat in the Mediterranean Diet

Fruits, veggies, nuts, seeds, healthy fats, legumes, and whole grains are a few of the key components of the Mediterranean diet. Whereas, less healthy ingredients like sweets, processed foods, and red meat is restricted in this diet.

Here are some of the foods that you can enjoy in a Mediterranean diet:

  • Fruits: apples, oranges, strawberries, kiwi, melon, blueberries, pears, peaches, apricots
  • Vegetables: spinach, arugula, broccoli, cauliflower, onions, zucchini, asparagus, kale, potatoes
  • Legumes: chickpeas, lentils, beans, peanuts
  • Whole grains: quinoa, couscous, millet, oats, brown rice, buckwheat, whole grain pasta,
  • Nuts and seeds: almonds, pistachios, walnuts, chia seeds, flax seeds, hazelnuts, macadamia nuts, sunflower seeds
  • Poultry: chicken, turkey, goose, duck
  • Seafood: salmon, tuna, trout, mackerel, anchovies, sardines, mussels
  • Eggs: egg yolks and egg whites
  • Dairy: cheese, yogurt, milk
  • Healthy fats: olive oil, avocados, olives, avocado oil
  • Herbs and spices: basil, oregano, thyme, rosemary, pepper, turmeric, garlic, cinnamon, coriander

Foods to be Avoided in the Mediterranean Diet

Here are some of the foods that are to be avoided in the Mediterranean diet:

  • Processed meats: bacon, salami, sausage, hot dogs
  • Refined grains: white bread, crackers, biscuits, white pasta, flour tortillas, white rice
  • Sugar-sweetened beverages: juice, soda, energy drinks, sports drinks
  • Refined oils: vegetable oil, soybean oil, canola oil, corn oil, safflower oil
  • Processed foods: fast food, chips, convenience meals, microwave popcorn, pretzels
  • Added sugar: table sugar, ice cream, candies, cookies, baked goods, ice cream

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