How to Lose weight with the Mediterranean diet

Does Mediterranean diet help lose weight?

The Mediterranean diet excludes fats that are harmful to our body. It is based on having certain eating habits and consuming healthy foods.

It is true that there are many types of diets. Maybe too many. But experts tell us that we should look for those that are healthier, those that, in addition to helping us lose weight, provide us with  essential nutrients. The Mediterranean diet stands out as an excellent option that you cannot miss.

The Mediterranean diet is rich in proteins, fiber, omega 3 fatty acids, whole grains, minerals, vitamins and, most importantly, it hardly contains industrial sugars. Furthermore, it is a very varied type of diet. Let’s see it in detail.

Why can the Mediterranean diet help me lose weight?

• First of all we must say that the Mediterranean diet does not respond directly to a method to lose weight in the strict sense. It is about maintaining very healthy eating habits where, thanks to its components and habits, we will regulate our weight, excluding everything that can make us gain weight, or even get sick. When we compare it with other diets, no greater weight loss values ​​are obtained according to the following
• By this we mean that the Mediterranean diet is beneficial not only for us, but also for the whole family. In it, the basic principles of the food pyramid recommended by the WHO (World Health Organization) are met. .
• The benefits of the Mediterranean diet lie in its excellent contribution of healthy fats, only the monounsaturated fats from olive oil, and fatty acids such as Omega 6.
• It is the diet richest in antioxidants: fruits, nuts, vegetables and legumes…
• Excellent contribution of fiber. Fiber is an essential nutrient for proper intestinal health as published in the journal “The Cochrane Database of Systematic Reviews”. 
• Thanks to the Mediterranean diet we can reduce our blood cholesterol, protect ourselves from cardiovascular diseases and take care of our weight thanks to this balanced contribution of nutrients where fats harmful to our body are excluded . A study published in “The American Journal of Medicine” supports these statements.

What foods make up the Mediterranean diet?

• Vegetables, nuts such as nuts, legumes, fruits such as oranges, lemons, melons, apples, grapes…
• Olive oil as the main source of fat.
• Fish such as tuna, salmon, cod…
• Cereals and grains as main sources of carbohydrates.
• White meats are prioritized over red meats.

This balanced, varied and healthy diet is accompanied by equally beneficial lifestyle habits. Walking daily in the sun, thus absorbing the much-needed vitamin D, the importance of breakfast, eating with the family in a relaxed and calm way... habits that we sometimes neglect due to our obligations and that are an essential part of our health.

The Mediterranean Diet Checklist

1. What’s Inside the Mediterranean Diet Basket?
   • Plenty of Plant-Based Foods: A large range of fruits, vegetables, whole grains, legumes, nuts, and seeds are stressed in the diet. These foods offer important antioxidants, fiber, vitamins, and minerals.
   • Healthy Fats: Extra virgin olive oil, which is high in monounsaturated fats, serves as the main source of fat in this diet. It can be used as a condiment, in cooking, and as a dressing for salads. Healthy fats are also found in nuts, seeds, and fatty seafood like sardines and salmon.
   • Moderate Fish and Poultry: Fish is a regular supply of protein, particularly fatty fish like mackerel and salmon. Eat poultry sparingly. Limit your intake of red meat, and avoid processed meats.
   • Dairy: Moderate portions of cheese and Greek yogurt are included in the diet. Options with less or no fat are frequently favored.
   • Red Wine in Moderation: One of the hallmarks of the Mediterranean Diet is the moderate consumption of red wine, which is typically paired with meals. Its antioxidant content, especially resveratrol, is known to support heart health.
   • Herbs and Spices: In place of salt, fresh herbs and spices are used to season food. This lowers salt intake while enhancing flavor.
   • Frequent Physical Activity: An active lifestyle is an essential part of the Mediterranean diet, in addition to it.
   • Social and Community Aspect: Eating meals informally and with loved ones is a significant cultural component of a healthy diet.

1. What are the health benefits of Mediterranean food diet?
   • Heart Health: It is linked to a lower risk of heart disease, as well as better blood vessel function and lowered levels of “bad” LDL cholesterol.
   • Weight Management: Because the diet emphasizes full, satisfying meals, it may help with healthy weight management.
   • Diabetes prevention: It can enhance blood sugar regulation and help reduce the risk of type 2 diabetes.
   • Brain Health: Studies have shown a correlation between a Mediterranean diet and improved cognitive performance as well as a lower incidence of neurodegenerative illnesses.
   • Prolonged: It’s linked to a longer life expectancy and a lower chance of developing chronic illnesses.
2. The Top 10 Mediterranean Diet All-Stars
   • Extra virgin olive oil: It is essential to the diet; use it for cooking, spreading over food, and dressing salads. Antioxidants and monounsaturated fats abound in it.
   • Fruits: A range of fresh fruits, like figs, apples, oranges, grapes, berries, and oranges, add natural sweetness and vital vitamins to a meal.
   • Vegetables: Mediterranean cuisine frequently uses leafy greens, tomatoes, cucumbers, bell peppers, eggplants, zucchini, and artichokes. They have a ton of fiber and minerals.
   • Whole Grains: A key component of the Mediterranean diet are whole grains such as quinoa, bulgur, brown rice, and whole wheat. They include fiber, complex carbs, and a range of vitamins and minerals.
   • Legumes: A great source of fiber, plant-based protein, and other nutrients are beans, lentils, and chickpeas. They go well in salads, stews, and soups.
   • Nuts and Seeds: Pistachios, walnuts, almonds, and flaxseeds should all be eaten in moderation. They supply additional nutrition, protein, and healthy fats.
   • Fatty Fish: Rich in omega-3 fatty acids, fish such as trout, salmon, mackerel, and sardines are good for heart health. They are frequently roasted or grilled.
   • Poultry: Eat lean protein sources like chicken and turkey in moderation.
   • Dairy: Included in the diet are Greek yogurt and cheese, especially feta and goat cheese. For a healthy option, choose low-fat or fat-free varieties.
   • Herbs and Spices: To flavor food without adding too much salt, copious amounts of fresh herbs like basil, oregano, rosemary, and thyme, as well as spices like cumin and garlic, are utilized.
3. Is This Diet the MVP?
   • Heart Health: A lower risk of heart disease is linked to the Mediterranean diet. It places a focus on heart-healthy fats that come from foods like nuts, fatty fish, and extra virgin olive oil. These fats can lower cholesterol and promote cardiovascular health.
   • Decreased Risk of Chronic Illnesses: Studies have connected this diet to a decreased risk of several chronic illnesses, such as type 2 diabetes, a few types of cancer, and neurological illnesses like Alzheimer’s.
   • Weight Management: By emphasizing complete, nutrient-dense foods and portion control, the Mediterranean Diet can help manage weight and lower the risk of obesity.
   • Rich in elements: It offers an extensive array of vital elements that support general health, such as vitamins, minerals, antioxidants, and dietary fiber.
   • Sustainable and Balanced: The Mediterranean diet is a sustainable and balanced eating plan rather than a restrictive or trendy one. It facilitates dietary satisfaction and variety, which makes long-term maintenance easier.
   • Cultural and Social components: By highlighting shared meals, relaxed dining, and a healthy connection with food, it supports the social and cultural components of eating.
   • Flexibility: Due to its adaptability to a wide range of dietary choices and limits, the Mediterranean Diet is suitable for a large number of individuals.
4. Ready, Set, Go Mediterranean!
   • Discover the Fundamentals: Learn about the fundamentals of the Mediterranean diet, which include an abundance of fruits and vegetables, whole grains, olive oil and other healthy fats, lean protein (especially fish), legumes, nuts, and seeds.
   • Put Supplies in Your Kitchen: Put some Mediterranean essentials in your kitchen to start:
     1. superior quality olive oil
     2. seasonal produce and fruits
     3. Complete grains, such as brown rice, quinoa, and whole wheat pasta
     4. Lentils (beans, split peas, and lentils)
     5. Assortment of nuts and seeds
     6. Garlic, rosemary, oregano, and basil are examples of fresh herbs and spices.
     7. Fish, chicken, and lean meat cuts are examples of lean proteins.
     8. Low-fat or fat-free Greek yogurt with cheese
   • Arrange Meals:
     1. Start the day with a healthy breakfast of whole-grain bread topped with avocado and poached eggs, or a bowl of Greek yogurt flavored with honey and fresh berries.
     2. Prepare a Mediterranean-style salad for lunch consisting of leafy greens, cucumbers, cherry tomatoes, olives, and feta cheese. Drizzle with olive oil and balsamic vinegar.
     3. For dinner, try grilled salmon served over quinoa and roasted veggies with a side of lemon and herbs.
5. Meal Plans: Your Weekly Yum Diary
   • Option 1: 
     • Day 1: 
       • Breakfast consists of cucumber and mint with smoked salmon. snack: Almond butter and celery
       • Lunch consists of sliced roast beef, tomatoes, mustard, arugula, and raw milk cheddar cheese.
       • Dinner is braised Brussels sprouts and broiled chicken breast tenders with red pepper.
     • Day 2: 
       • Eggs plated with fresh basil and heirloom tomatoes for breakfast.
       • Lunch is a chicken salad topped with balsamic, strawberries, pecans, arugula, and romaine.
       • Dinner is crimini mushrooms, caramelized onions, and sautéed steak tips with greens.
     • Day 3:
       • Greek yogurt, mixed berries, and pecans make up a primal parfait for breakfast.
       • Lunch is a romaine lettuce salad dressed with lime, orange, and shrimp.
       • Supper will consist of braised apple cabbage and sautéed turkey cutlets with bacon.
     • Day 4: 
       • Fresh kale and fried eggs for breakfast.snack: a mixture of yogurt
       • Turkey wraps with pico de gallo and guacamole for lunch, with corn tortillas optional.
       • Supper is roast sweet potato and spicy meat filled peppers.
     • Day 5:
       • Smoothie with creamy almond butter and strawberries for breakfast
       • Lunch consists of tuna salad dressed with cucumber, cherry tomatoes, olives, and lemon dressing.Yogurt medley as a snack
       • Dinner is grilled wild salmon paired with portobello mushrooms and asparagus.
     • Day 6:
       • Smashed potatoes and roasted cauliflower mini frittatas for breakfast
       • Lunch consists of smoked salmon rolls with red pepper, spinach, and guacamole. Yogurt medley as a snack
       • Dinner is a mixture of stir-fried wild shrimp and Red Wine.
     • Day 7: 
       • Quinoa with banana, blueberries, and pecans for breakfast, sort of like a primal dish.
       • Snack: mixed greens, apple, celery, carrots, and walnuts paired with chicken salad.
       • Supper is a beef stew that has been braised with red wine, kale, onions, and carrots.
   • Option 2: 
     • Day 1:
       • Breakfast: Honey-sweetened Greek yogurt with mixed berries.
       • Salad with cucumbers, tomatoes, olives, feta cheese, and an olive oil dressing for lunch. Pita bread with whole grains on the side.
       • Dinner will consist of grilled chicken breast with quinoa and roasted veggies (bell peppers, zucchini, and eggplant).
     • Day 2:
       • Scrambled eggs with spinach and tomatoes, topped with feta cheese, for breakfast.
       • Lentil soup with balsamic vinaigrette for lunch.
       • Baked salmon with lemon and dill, served with steamed broccoli and brown rice for dinner.
     • Day 3: 
       • Breakfast: Whole-grain bread with mashed avocado and poached eggs.
       • Lunch: Hummus and vegetable wrap on whole-grain tortilla.
       • Dinner: Grilled shrimp skewers with quinoa salad (quinoa, cherry tomatoes, cucumber, parsley, and lemon dressing).
     • Day 4: 
       • Overnight oats cooked with rolled oats, Greek yogurt, almond milk, honey, and sliced almonds.
       • Lunch: Greek-style stuffed peppers with ground turkey, rice, tomatoes, and seasonings.
       • Dinner: Baked cod with a tomato and olive tapenade, served with roasted sweet potatoes and steamed green beans.
     • Day 5: 
       • Breakfast: Whole-grain cereal with almond milk and fresh fruit.
       • Lunch: Chickpea and vegetable stir-fry with tahini dressing.
       • Dinner: Eggplant Parmesan with a side salad of mixed greens and a lemon-olive oil dressing.
     • Day 6:
       •  Smoothie with spinach, banana, Greek yogurt, and honey drizzle.
       • Salad of quinoa and black beans with diced tomatoes, corn, cilantro, and a lime vinaigrette for lunch.
       • Grilled lamb chops with roasted root vegetables (carrots, beets, and potatoes) for dinner.
     • Day 7: 
       • Omelette with tomatoes, onions, and bell peppers for breakfast.
       • Tuna salad using canned tuna, red onion, celery, olives, and a Greek yogurt dressing for lunch.
       • Spaghetti with whole wheat spaghetti, homemade tomato sauce, and Parmesan cheese for dinner. Serve with sautéed spinach on the side.

Conclusion: Let’s Make Health Delicious!

The Mediterranean Diet isn’t just about what you eat; it’s about enjoying good food while keeping yourself in tip-top shape. And hey, if you’re thinking of giving it a go, why not chat with a dietitian? They’re like food wizards and can personalize this diet just for you!

So, there you have it – the Mediterranean Diet, your passport to health, flavor, and feeling fantastic. Who said healthy eating had to be boring? Let’s make our taste buds dance to the Mediterranean beat!

Keep Eating, Keep Smiling, Your Friendly Food Explorers 🥑🍅🥗