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Mediterranean Diet Swaps For Your Go
“It’s not a diet. It’s a way of life.”
Says, like, the majority of health advice revolving around weight loss. And we completely agree with that sentiment. Especially since around 70 percent of crash and long-term dieters will regain all the weight they lost, according to a 2014 study published in The Lancet Journal of Diabetes & Endocrinology.
So, you’re probably thinking “Ok, great, so I have to ‘change my way of life’ to get fit,” but how exactly are you going to do that? One idea floated around by experts is by focusing on your eating pattern. In fact, the most recent USDA Dietary Guidelines recommend just that. In the introduction, the authors define an eating pattern as, “more than the sum of its parts it represents the totality of what individuals habitually eat and drink, and these dietary components act synergistically in relation to health.” Translation: that one Oreo you ate last night won’t make you fat. It may only impact your life when you make a habit of eating a sleeve of Oreos every night.
The USDA goes on to recommend a specific pattern of eating you may have heard of: the Mediterranean diet. Specifically, it’s an eating pattern that prioritizes fruits, vegetables, nuts, fish, legumes and whole grains, is low in red meat, and free of processed foods and added sugars.
Eat This: Unrefined Extra Virgin Olive OilNot That!: Vegetable oil
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Can You Lose Weight On The Mediterranean Diet
The short answer is yes, research suggests that you can lose weight on the Mediterranean diet.
However, like any approach to eating, following the Mediterranean diet alone doesnt automatically mean youll see progress on the scale.
The Mediterranean diet can be effective for weight loss, as it focuses on building your meals around fruits and vegetables, healthy fats, and lean protein, Bannister says.
One systematic review analyzed the effects of the Mediterranean diet on long-term weight loss. The average weight loss for participants was about 9 to 22 pounds in one year.
And another study found that the Mediterranean diet can help with long-term weight loss maintenance.
In addition to the research, there are also many stories out there of people whove achieved their weight loss goals with the Mediterranean diet, alongside exercise and other lifestyle changes.
But ultimately, what and how much youre eating plays an important role in whether youll see the progress youre aiming for on the scale.
Overall calorie balance is important, Bannister explains. Youll need to be burning more calories than you take in to lose weight.
Can You Eat Potatoes On The Mediterranean Diets
Yes, you can add potatoes to your Mediterranean meals provided you are preparing them correctly. NO frying or using processed potatoes such as French fries or chips.
Potatoes contain antioxidants to fight diabetes and heart-related issues, low in saturated fat which is used in the Mediterranean diet. Besides, the resistant starch content in potatoes is important in controlling blood sugar and insulin activity.
They are also rich in fiber, potassium, folate, vitamin B6 and C although I sometimes considered them as bad carbs in my diet, lol. Nevertheless, try sweet potatoes or white potatoes on this diet.
Can you eat chicken regularly on the Mediterranean diet?
You can eat any source of protein including chicken in a Mediterranean dish as long you are preparing it in healthier ways. Chicken lean meat such as the breast is best eaten without the skin either by grilling, baking, or, poached. No frying!
Eating chicken meat daily on a Mediterranean plate is still acceptable as long you are having it moderately, about 3 4 ounces per portion.
How can you get high protein on the Mediterranean diet?
You dont have to rely on red meat for protein sources in your Mediterranean-style meals. If you want to cut down on eating less red meat, there are plenty of non-poultry protein sources you can get.
Plant-based protein options such as legumes , nuts and seeds, vegetables , whole grains , and, seafood are high in protein too. Note: The fish should be from non-farm-raised sources.
Also Check: How Is Cancer Related To Diet
This Morning: Dr Sara Debunks Mediterranean Diet Claims
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The Mediterranean diet has been around since the 1960s and it is still hailed by registered dieticians and nutrition experts as one of the healthiest diets. The US recently reported the Mediterranean diet is the best divet overall for the fifth consecutive year. Benefits of the diet include longevity, weight loss and disease prevention. But more importantly, the diet is really easy to follow, and stick with long-term.
Losing Weight On The Mediterranean Diet
When Mark and I started the Mediterranean Diet, the weight loss process was slow and steady. Understanding the Mediterranean Diet is more of a way of eating and living than a diet. Within the first year we both were enjoying great energy levels and significant weight loss. Incredibly, we also were loving the food!
I have always secretly suspected that eating is not the enemy. Food is here to nourish us. Sharing meals with people can nourish us emotionally. Yet, eating seems to get a bad rap. I know I have agonized over every bite of food I put into my mouth worrying about the result it had on the scale. Eating had become the enemy for me. Sure, I liked to eat. I know I need food. Subconsciously, eating used to be the culprit in my mind. The only weapon against guilt-laden food was eating less and exercise. Before the Mediterranean Diet, my time was spent monitoring every bit of food that went into my mouth and then trying to exercise it off my body. Today, I am realizing what I always suspected, eating is not the enemy. Food is nourishment when we choose the right food.
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What Is The Mediterranean Diet Exactly
This diet is based on the eating habits of people who live in countries bordering the Mediterranean Sea, including France, Greece, Italy, and Spain. The residents of these regions are less likely to suffer from cancer and heart disease than Americans. The diet can also help you keep weight off: An American Journal of Medicine found the Mediterranean diet to be just as helpful as low-carb diets for weight loss. Those who follow it fill up on healthy fats, nuts, fruits, and veggies.
“The Mediterranean diet emphasizes fats that are good for your heart, whole grains, nuts or seeds, fruits or vegetables, legumes, and seafood,” says Cory Ruth, RDN, a registered dietitian nutritionist, women’s health expert, and CEO of The Women’s Dietitian. “It discourages refined grains, added sugar, trans fats, and processed foods.”
The Mediterranean diet can be just as helpful as low-carb diets for weight loss.
It can be especially helpful for optimizing heart health, blood sugar control, and brain function. “Research shows that this style of eating may be linked to a lower risk of heart disease, type 2 diabetes, and dementia,” Ruth says.
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Eat Food That Will Make You Feel Good And That You Will Want To Keep Eating Forever
When I am just trying to maintain my weight, I eat a traditional Mediterranean Diet that includes lots of olive oil, fruits and vegetables, beans, whole grains and meat, chicken and fish.
When I am trying to lose weight, I eat a slightly modified Mediterranean Diet with slightly less fat and less processed grains such as bread, rice and pasta. I still eat all of that, just less of it.
The food is so good that I am not worried about going off the diet. Even if I go on vacation and take a week off I know that I will always go back to this way of eating.
Some Foods In The Mediterranean Diet May Ease Depression
The Mediterranean way of eating is linked to lower incidence of depression, according to an analysis of 41 observational studies.
Analysis of pooled data from four longitudinal studies revealed that the diet was associated with a 33 percent reduced risk of depression, compared with participants who followed a pro-inflammatory diet that is more typical of a standard American diet.
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A Detailed Mediterranean Diet Food List
On the Mediterranean diet, youll rely heavily on the following foods and limit those that are processed. Examples of processed foods include cold cuts and sausage , salty packaged snacks like potato chips and crackers, and prepared sweets like cookies, cake, and candy.
You may choose to drink a little red wine and eat some dark chocolate.
While you dont have to count calories on the Mediterranean diet, weve included nutrition information for the following foods for your reference.
Creating A Calorie Deficit
Weight loss comes down to creating a calorie deficit.
That is, you need to burn more calories than you consume.
Sure, that sounds simple enough in theory.
But whats the best way to do it?
Its all about making small lifestyle changes over time so they become automatic!
One of the benefits of the Mediterranean diet is that it can help you eat fewer calories without feeling hungry.
It encourages you to choose smaller portions of food that are more filling.
Recommended Reading: Recipes For South Beach Diet
Mediterranean Diet For Weight Loss: Protein
If youre using the Mediterranean diet for weight loss it can help to up your protein intake even further, as evidenced in a study in the British Journal of Nutrition .
Its also worth looking into a dietary pattern commonly referred to as KEMEPHY . This means following the principles of a Mediterranean diet but with a low-carb, higher-fat and higher-protein approach.
Research published in BMC Proceedings suggested that this triggers more weight loss than a low-calorie Mediterranean diet, while research published in Nutrients showed that the results were even greater when a KEMEPHY diet was introduced in recurring phases.
Snack Recipes To Get You Through The Day
On the Mediterranean diet, you have so many fresh fruit and veggie options to snack on. And, of course, theres hummus with pita chips.
But if you want to try something different for a quick energy boost, these recipes are for you.
Date wraps from EatingWell
Dry-roasted chickpeas from Allrecipes
Citrus marinated olives from Food Network
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A Complete Guide To The Mediterranean Diet And How It Can Help You Lose Weight
A diet that lets you drink? *Raises hand.*
The Mediterranean diet is anything but newit’s been around since the 1960sbut it’s still hailed by registered dietitians and nutrition experts as one of the healthiest diets. In fact, it was named the Best Diet Overall for 2022 by U.S. News for incorporating a diverse array of nutritious foods.
And you’ve likely heard all about its benefits: longevity, weight loss, and disease prevention. And more importantly, the diet is super-easy to follow long-term.
Here’s everything you need to know about this popular eating plan.
Extra Virgin Olive Oil Benefits
Extra virgin olive oil is one of the best kinds of oil you can put in your diet!
- Extra virgin olive oil contains antioxidants like lutein, zeaxanthin, beta-carotene, vitamin E, polyphenols , and monounsaturated fats.
- It also has anti-inflammatory properties that may be useful in preventing certain health issues.
- Extra virgin olive oil even contains small amounts of vitamin D from being exposed to sunlight during its processing.
- Helps regulate blood sugar levels.
- Regulates appetite and reduces sugar cravings, which helps maintain a healthy weight.
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You Will Limit Sugar And Processed Food
Sugary drinks, like soda, arent a part of the Mediterranean lifestyle. Sugary beverages are strongly linked to weight gain and replacing them with water can reduce your overall calorie intake and promote weight loss.
Eating whole foods over processed ones is another reason the Mediterranean diet may help you reach a healthier weight. In one small randomized study that compared the two eating patterns, closely matching calories, protein, fat, carbs, sugar and fiber in both diets, participants ate an extra 500 calories a day on the processed-food diet. The extra calorie intake resulted in an average two-pound weight gain over the two-week study period. However, those same people ate less and lost a couple of pounds, on average, when following the whole-foods diet over a separate two-week period.
Keep Unhealthy Food Out Of The House
My wife eats the Mediterranean Diet just like me, though she likes to have a chocolate chip cookie or some chips sometimes.
When I have been in the process of losing weight I have told her that I would prefer not to have any junk food in the house. She is fine with this and it really helps me.
If there are some freshly baked cookies in the house, I am going to eat them. If they arent in the house I wont be eating them. It is as simple as that!
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