The Mediterranean Diet
The Mediterranean diet is an eating plan that's based on the traditional foods in the countries along the Mediterranean Sea. It emphasizes high-fiber vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish like salmon. This diet is not only heart-healthy and weight-loss-friendly but also delicious!
"While you might occasionally get doctors who suggest certain kinds of diet, like low-carb or low-fat for those with certain diagnosed health issues, most doctors advising people who say they want to start eating better or who are seeking to lose weight will recommend some form or aspect of the Mediterranean diet," Dr. Stephenson says.
"The Mediterranean diet has many characteristics and a doctor might propose only some of them or the diet style as a whole. The main defining characteristics of this kind of diet are a focus on fresh vegetables and fruit, seafood, legumes, nuts and seeds, whole grains, and olive oil as the primary fat," she adds.
"This diet may also include some dairy products, like yogurt and cheese, and poultry, as well as small amounts of wine (and I mean small amounts, like no more than 3 or 4 ounces per day)," Dr. Stephenson says. The Mediterranean diet focuses on reducing processed and packaged foods, and it contains very little added sugar and artery-clogging red meat.
The Mediterranean diet is as nutritious as it is delicious—it's rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats. So, try some Mediterranean foods like shawarma, Greek salad, falafel, shakshuka, hummus and pita, paella, and so much more. And, if you're vegetarian, there's also the green Mediterranean diet.
Intuitive Eating
Despite popular opinion, only you know what works best for your own body—especially when it comes to weight loss. That's why, unlike unhealthy dieting fads, experts agree that intuitive eating is the most satisfying way to nourish your body. Even though intuitive eating may seem like the antithesis of a diet, it's still a healthy way to lose weight.
"Mindful eating, also known as intuitive eating, may be a necessary practice to integrate into your eating habits," Best says. She explains that problems on your weight loss journey "could be a result of eating when you're not physically hungry, eating past your hunger, or any of the other principles that mindful (intuitive) eating shares."
Blindt agrees. "Intuitive eating is a form of mindfully selecting the type and quantity of food that feels right for your unique body," she says. "You are the expert of your body more than anyone else," Blindt continues. "When you learn how to tune in and honor your intuition you create more energy, wellness, weight management, and enlightenment in every aspect of your life." She concludes that intuitive eating means "listening to your innate knowing about when you are hungry, when you are full, what food feels right to your body, and honoring it."
Richards also stresses that it is essential to be mindful and not put pressure on yourself during your weight loss journey. "Each meal is an opportunity to be mindful of what your body needs, but also to intentionally allow yourself to indulge on occasion," Richards says. "Mindfulness enables you to live in balance in this way."
It's specifically important to pay special attention to your feelings of hunger and fullness. "Hunger and fullness can be rated on a scale from 1-10 and by rating your hunger before and fullness after meals, you can become better in tune with the best times and amounts that will fulfill your unique needs," she says.
The Bottom Line
At the end of the day, experts agree that the Mediterranean diet and intuitive eating are the best dieting plans for weight loss. And, by combining these two eating plans, you can nourish your body with healthy Mediterranean-style foods and learn how to recognize what makes you feel satiated. For more information on how to maintain a balanced diet, speak with your doctor and remember—don't put too much pressure on yourself when you're trying to lose weight.
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