Prioritizing whole foods is always going to promote healthy weight loss, as processed foods are often loaded with calories and unnecessary sugar which can slow down your metabolism and make it more difficult to maintain a deficit for fat burn. Therefore, the Mediterranean diet is fantastic for weight loss as it focuses on fresh fruits and vegetables, lean protein, healthy fats, and grains as the centerpiece of your eating habits. “This dietary approach to eating provides a great foundation for weight loss and long term health. Many of these food categories are heart healthy and those should be the foundation of your Mediterranean Diet,” explains nutritionist Lisa Richards.
The Mediterranean diet is one which focuses on consuming ample amounts of protein, carbs, and healthy fat throughout the day, in turn increasing satiation and keeping you full for longer periods of time in between meals. In particular, fish is typically the protein source of choice within this diet as it provides a low-calorie, high fat option which can have a number of positive effects on your body outside of weight loss.
“Fish containing high amounts of EPA/DHA have cardio-protective properties by replacing high saturated fat animal proteins in the diet and reducing blood clotting as well as blood pressure,” explains Richards. However, it is important to note that eating fish everyday may provide your body with unhealthy levels of mercury, so keeping it to two or three times a week and eating another lean protein source such as eggs or chicken breast will be a safe and balanced way to reach your goals.
Altering your diet to become Mediterranean friendly is much easier than you may think, and you can tailor meals you’re already making to fit within the loose confines that the diet sets. However, you should never feel trapped within rules and strict boundaries of any diet, as this can make it more difficult to stick to in the long term, leading people to often gain back any weight they did successfully lose during a strict dieting phase.
“A lunch could include a quinoa bowl made with salmon, pine nuts, and avocado, on a bed of spinach. This would allow for the Mediterranean Diet follower to have a whole grain, loads of healthy fats, and vegetables,” suggests Richards. “You can also choose to include feta cheese if you want to have dairy in your particular diet.” Dairy is not often a major staple of the Mediterranean diet, but again, tailoring it to your own personal needs can be helpful in making it work long term.
The Mediterranean diet is an excellent eating plan for full body weight loss which ultimately will help you to achieve a well nourished and healthy body--flat tummy and all. Fueling your day with ample fat, protein, and carbs, this diet works because it doesn’t restrict so much as it guides you towards particular foods which may support your goals more than others.
Eating whole, natural foods instead of their processed counterparts is an easy way to consume less calories while still offering your body ample energy, vitamins, and minerals for a well rounded approach to health. Ultimately, the best diet for weight loss is one you can stick to, but the Mediterranean diet offers a wonderful guideline for an eating plan that supports weight loss in a healthy and manageable way so you can feel good about how you’re fueling your body.