You will limit sugar and processed foods Sugary drinks are closely linked to weight gain and replacing them with water can reduce total calorie intake and promote weight loss. Eating whole foods instead of processed foods is another reason why a Mediterranean diet can help you achieve a healthier weight. Are you looking for a weight-loss diet plan that is beneficial to the planet, anti-inflammatory, affordable and even allows you to consume some alcohol? A Mediterranean diet meets all of these requirements and more. Packed with flavor and easy to follow, this popular diet is consistently ranked No. News & World Report's list of the best diets in recent years.
Although the Mediterranean diet does not include calories or macros, there is considerable evidence of its effectiveness in losing weight and keeping it off. A study published in Nutrition & Diabetes, for example, followed more than 32,000 subjects for 12 years and found that those who followed a Mediterranean-style diet had a lower risk of being overweight or obese than those who didn't. Similarly, a systematic review published in The American Journal of Medicine compared the Mediterranean diet with other weight-loss diets (such as a low-carb plan) and concluded which produced similar results. A study published in The British Journal of Nutrition even found that adherence to a Mediterranean diet doubled the likelihood of maintaining weight loss.
Kelly Kennedy is a licensed dietitian-nutritionist with more than 14 years of experience in digital media. Previously, she managed and supervised nutritional content, recipe development, meal planning, and diet and nutrition counseling at Everyday Health. He developed and reviewed several meal plans, books, slideshows and online tools, and oversaw the creation of more than 500 unique recipes. He earned his bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
To lose weight following the Mediterranean diet, you must eat fewer calories than your body needs on a daily basis. You can estimate your calorie needs with a calorie calculator. And use calorie counting apps to get an idea of how many calories each type of food has. Packed with fruits, vegetables, whole grains, fish, lean meats and olive oil, the Mediterranean diet focuses on plant-based foods and healthy fats, while allowing for versatility and creativity. The objectives? Long-term health and longevity.
Rich in fruits, vegetables, whole grains and heart-healthy fats, the Mediterranean diet is delicious and nutritious. Dairy products aren't an important part of the Mediterranean diet, but dairy-loving Americans may find it difficult to make the switch. I like the Mediterranean diet because it teaches people to eat healthy and to maintain an active and healthy lifestyle. According to a study published in Metabolic Syndrome and Related Disorders, increased physical activity added to the benefits of losing weight by following a Mediterranean diet. Unlike some restrictive diets that dictate exactly what and when you should eat, a Mediterranean eating plan offers a lot of freedom and flexibility.
There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. For this reason, the Mediterranean diet is an appropriate option for those seeking to improve their health and protect themselves against chronic diseases. The Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk food, large amounts of dairy products, and products that are high in fat, such as butter and red meat. The traditional Mediterranean diet is based on foods available in countries bordering the Mediterranean Sea.
One of the main selling points of the Mediterranean diet for weight loss is its sustainable, low-stress approach. Another study comparing the Mediterranean diet with the ketogenic diet found that both diets were good for people with diabetes and for losing weight. Eating to lose weight with a Mediterranean diet can be interesting, delicious and tremendously simple. My energy levels rival those of someone 20 years younger than me (I'm 5 now), allowing me to exercise any way I want, from lifting weights to intense cardiovascular sessions.
Of course, fresh fish is easy to access near the Mediterranean, where it's the most abundant source of protein. The Mediterranean diet is the ancient eating patterns of people who surround the Mediterranean Sea, such as those in Greece, Spain, Italy, Turkey, France, Portugal, Egypt, Morocco and Syria. News & World Report rates the Mediterranean diet as the best diet overall, not the best diet for weight loss.
