The Mediterranean Diet Good For Weight Loss? 6 Things You Should
there is one kind of diet which I recommend hands down for any
weight loss adherent is the Mediterranean diet and for good reasons.
The Mediterranean diet is not one of those fad diets which are
only good for short-term weight loss. Above all, it's a way of
eating which has many health benefits like reducing bad cholesterol
levels(LDL), warding off heart attacks and strokes, lowering blood
pressure, preventing diabetes and also acting as an anti-inflammatory
agent. Following the Mediterranean nutrition plan will ensure
long-term weight loss while providing your body with valuable
nutrients like vitamins, minerals, lean protein and healthy fats.
Mediterranean diet originates from Greece notably from the island
of Crete but also finds its roots from Spain and Southern Italy.
The primary aspects of this diet include but not limited to:
High consumption of olive oil, unprocessed cereals, fruits,
legumes, herbs and vegetables. Some of these common items
include extra virgin olive oil cold pressed, capers, artichokes,
asparagus, black olives, green olives, chickpeas, lentils, flax
seeds, lemon juice, oregano, basil, rosemary, thyme, balsamic
vinegar, kidney beans, pinto beans, cannellini beans, black
beans, blueberries, strawberries, walnuts, almonds, hazelnuts,
pecans and most wholegrains.
Mediterranean diet advocate the regular use of olive oil which
is a staple food with numerous health benefits. Contrary to
popular belief whereby many people think that eating fats will
make you fat, olive oil is actually good for losing weight.
Due to its high oleic acid content which are monounsaturated
fats, the good kind of fats your body needs for optimum bodily
function, olive oil can promote weight loss. Monounsaturated
fats are what is commonly known as essential fatty acids(EFAs)
and EFAs are powerful antioxidants which can stimulate the release
of your fat stores to be used up as energy leading ultimately
to weight loss.
oil is best used raw like on salads and dressings. If you use
it for cooking, it's recommended to do some light stir frying
as opposed to deep frying.
Moderate to high intake of fish. Eating fish on a regular
basis is highly recommended by nutritionists. Fish like salmon,
sardines, anchovies and herring in particular are rich in omega-3
essential fatty acids(EFAs) and promote cardiovascular health,
reduce joint inflammation like arthritis, prevent macular degeneration,
foster brain functions and offer many other health benefits.
Fish is naturally low in calories and fat yet filling and satiating
and makes a perfect weight loss superfood.
Moderate intake of dairy products. Products like skim milk,
feta cheese, cottage cheese and greek yogurt are very popular
in the Mediterranean diet. These products have high-quality
protein with lower fat than the traditional milk, cheese and
yogurts and are ideal for weight loss.
Moderate wine consumption. Red wine in particular is good
for the heart when drinking regularly and moderately. The powerful
antioxidants known as resveratrol are flavonoids which have
been clinically proven to play a role in burning body fat and
maintaining optimum weight loss.
Low intake of meat and meat products. Saturated fats are
drastically cut from your nutrition. Anyone on a weight loss
diet should cut back on fatty meat products as not only are
they bad for general health, they are also more packed with
Very limited use of processed meats. Some of them include
bacon, ham, bologna, beef jerkey, sausage, hot dogs, pepperoni,
salami, pancetta, prosciutto, chipolata and deli meat. Processed
meats are high in sodium bad for weight loss due to water retention
and also contain other unhealthy chemical additives like monosodium
glutamate(MSG), sodium nitrate and sodium nitrite which can
be carcinogenic and promote cancer notably sodium nitrite. It's
important to know that processed meats in moderation and eating
on rare occasions does not pose any problem for health and weight
loss as compared to overindulgence.
adhering to the Mediterranean diet, you should ensure you're
exercising regularly as well for faster weight loss results.
Depending on diet alone is not enough as you need to burn off
excess calories but the Mediterranean diet coupled with a solid
workout routine will bring long-term weight loss results you
can be proud of.