Losing weight as we get older can be more challenging due to slower metabolism, hormonal changes, and a natural decline in muscle mass. Fortunately, the right diet can help with making a significant difference. There are a wide range of various diet options for fat loss, including low-carb diets like keto, high-protein diets, plant-based diets, and even intermittent fasting. Each one of these has its pros and cons depending on your individual needs.
Among them is the Mediterranean diet. This diet has consistently been praised as one of the most effective and sustainable diets for overall wellness.
Courtney, MS, RD, LDN (dietitianwithtwins), a dietitian who has over 420K followers on TikTok, shared the various benefits of this diet and how it can help with a range of health issues, including “reducing inflammation and preventing heart disease.” Read on to get all her insights.
@dietitianwithtwins Mediterranean Diet does it again #mediterraneandiet #dietitiantips Juless Edits – Shou
Why The Mediterranean Diet Is The ‘Best Overall’
Courtney reveals that the Mediterranean diet has been ranked as the “best overall” diet for the 6th year in a row. “This diet has been shown to reduce inflammation and prevent and reverse chronic diseases, like diabetes and heart disease; it’s a really delicious diet,” she notes.
She shares that this diet prioritizes healthy fats. “Olive oil is the main healthy fat in this diet, but other healthy fats like avocados, avocado oil, nuts, seeds, eggs, and tahini are used really often as well.”
Another food group includes beans and legumes. “This includes chickpeas and hummus, black beans, kidney beans, and lentils.”
While dairy is consumed in moderation, cheeses such as feta cheese and mozzarella cheese are preferred. Greek yogurt is also a protein-rich dairy that’s often eaten in this diet.
As far as protein from animals goes, Courtney says, “Wild caught seafood is the go-to here. Wild caught salmon, tuna, shrimp, and whitefish” are the favorites.
We all know by now that refined grains are some of the worst options for weight management. This is why whole grains such as quinoa and bulgar wheat are often popular choices.
Mediterranean Diet Food List
"Lean meats like pork, chicken, and turkey are preferred, but red meat is consumed once weekly," she adds.
Other important elements of the diet, according to Courtney, are the "abundant" amount of fruit and veggie consumption along with spices and herbs. Some notable spices include zatar seasoning, turmeric, sumac, cumin, paprika, and herbs like mint, basil, parsley, and cilantro.
The Bottom Line
All these food groups make it an ideal choice for everyone, especially people over 40, when it comes to losing weight. Since this diet incorporates such a wide array of ingredients that come from whole grains, lean proteins, fruits, and veggies, it encourages long-term adherence without severe restrictions.
