The diet has received further support from research indicating that following a high-fat Mediterranean diet does not increase weight.
What exactly is the Mediterranean diet?
A popular eating plan, the Mediterranean diet is based on the food choices made by those who make their homes in regions bordering the Mediterranean Sea. In the 1960s, it was developed by combining elements of Greek, Italian, French, and Spanish cuisines.
What exactly is a Mediterranean High-fat diet?
Mediterranean cuisine heavily relies on fatty fish, especially canned or preserved varieties of anchovies, sardines, mackerel, herring, salmon, and tuna. They have been demonstrated to lessen the risk of heart disease and stroke because they are high in omega-3 fatty acids, a polyunsaturated fat.
What are Healthy fats?
Reduced illness risk is associated with increased consumption of monounsaturated and polyunsaturated fats. Nuts, seeds, seafood, and vegetable oils (olive, canola, sunflower, soy, and maize) are all excellent sources of healthy fats.
Study supporting the claim
1: Scientists at the University of Barcelone in Spain followed over 7,000 overweight adults between the ages of 55 and 80 for their study, which was published in The Lancet. Their findings support the hypothesis that the high-fat Mediterranean diet can help people manage their weight and waist circumference. Primed followed the guys for five years to see how their health changed.
2:The study experts have said: “The fat content of meals and diets is just not a meaningful criterion to judge long-term hazards or benefits. Energy density and total caloric contents may be equally deceptive .Rather, recent scientific research suggests a focus on consuming more calories from fruits, nuts, vegetables, legumes, seafood, yoghurt, phenolic-rich vegetable oils, and minimally processed whole grains; and fewer calories from highly processed foods heavy in starch, sugar, salt, or trans-fat.”
3:A newspaper article reveals that “good” fats like olive oil, eggs, almonds, and fatty fish may help reduce the incidence of cardiovascular disease, breast cancer, and type 2 diabetes. That study, which looked at the health advantages of a Mediterranean diet high in fat and was published in the Annals of Internal Medicine on Monday, evaluated 332 prior studies and analyzed around 56 of those studies.
Fats in the Mediterranean diet
Contrary to popular belief, fats are not automatically detrimental to a Mediterranean diet. The diet focuses on selecting healthy fats rather than cutting out all fats. Saturated fats like those found in meat and butter are uncommon in a Mediterranean diet. However, it considers two kinds of fat to be acceptable for intake.
-Fatty fish (including salmon, trout, sardines, and tuna) and some plants are good sources of omega-3 fatty acids (such as walnuts and other tree nuts, flaxseed, and various vegetables).
-Olive oil, almonds, and avocado are all excellent sources of monounsaturated fat.
The Mediterranean diet includes tiny trans-fatty acids because it promotes the consumption of unprocessed, natural foods.
Tips to lose weight on the high-fat Mediterranean diet
-Olive oil should replace butter as the go-to fat in your diet. Don’t be afraid to experiment with canola oil in the kitchen.
-At any of your three daily meals, you may have as many as three portions of whole grain pasta, bread, or cereals.
-The Mediterranean diet heavily relies on beans. Try to get them at least three times a week.
-Fish should make up at least two of your weekly meat portions instead of red meat or chicken.
-Every meal should include a serving of fresh fruit and vegetables.
-Pop open a bottle of champagne on Friday night, but stick to one glass of red wine every other day.
-Instead of piling on the salt and fat, try using a wide range of herbs and spices to enhance the flavor of your dish.
-Whenever hunger strikes, a handful of almonds is a healthy and satisfying choice. Almonds on porridge, walnuts on salads, peanut butter over fruit—endless possibilities!
-All dairy products must be banned. Butter, milk, cheese, curd, and even ice cream are all options.
Effects of High-fat Mediterranean diet on heart health
Despite previous concerns about the dangers of consuming too much fat, a recent study reveals that specific low-carb diets may be heart-healthy.
Diets high in unsaturated fats, such as those found in fatty fish, olive oil, and nuts, may help decrease cholesterol and regulate blood sugar, suggests research published in The American Journal of Clinical Nutrition on September 28.
To investigate the potential effects of low-carbohydrate diets on insulin resistance and cardiovascular health, researchers from Boston Children’s Hospital, Framingham State University, and Harvard Medical School did a randomized controlled feeding study.
Combining a healthy diet with regular exercises, such as walking, swimming, spinning, cycling, or aqua aerobics will help you get in shape and shed those excess pounds.
Conclusion
A diet must be realistic for it to be effective. That means you and your family can take this method of eating with you wherever you go (to a restaurant for dinner, to a family event). One such cuisine is the Mediterranean diet, which emphasizes taste and variety above restriction.
There are also possible weight reduction advantages and protection against diabetic problems, in addition to a host of other health benefits.