The Mediterranean diet has been touted for decades as one of the best ways to cut and trim calories.
It is one of the most well-liked eating plans since it allows for a wide range of customization, emphasizes foods high in taste and nutrients, and is relatively easy to follow.
What exactly is the Mediterranean diet?
The Mediterranean diet comprises following the dietary patterns of individuals who reside in countries such as Greece, Italy, and Spain. A substantial quantity of fresh fruit and vegetables is often included. However, this varies somewhat from area to region. A variety of whole grains, one of the foods that enhance energy, and a moderate quantity of seafood are also suggested. Olive oil, almonds, and seeds are all good examples of healthful fats.
How to follow the Mediterranean diet- Key Points
Fruits, vegetables, healthy fats, and whole grains are the backbone of the Mediterranean diet because of their high nutritional density.
Vegetables and fruits take center stage, although animal products including meat, fish, eggs, and dairy are allowed in moderation.
Conversely, it would help if you avoided anything that has been processed, including meals with added sugars, refined grains, and sugar-sweetened drinks.
Red wine and other alcoholic beverages may be included in moderation; nevertheless, they should be consumed at no more than one or two servings per day for women and men, respectively.
In addition to making modifications to your food, participating in regular physical exercise is another key component of the Mediterranean diet.
Physical activities such as walking, jogging, biking, rowing, playing sports, and lifting weights are beneficial.
Weight loss and the Mediterranean diet
It’s difficult to determine if the Mediterranean diet is better than any other diet for weight reduction. It’s nutritious and may help you lose weight if you maintain a balanced lifestyle.
Examples of such comparisons include a review in The American Journal of Medicine that compared the Mediterranean diet to low-fat diets, low-carbohydrate diets, and the American Diabetes Association’s diet. It concluded that weight loss and a decrease in cardiovascular risk were similarly achieved across the board.
The slimming potential of several diets, including the Mediterranean, Atkins, DASH (Dietary Approaches to Stop Hypertension), GI (glycemic index), Ornish, Zone, and Paleo, was compared in another study published in the journal Nutrients.
According to the data, only the Atkins Diet produced both short- and long-term clinically significant changes. (However, the study authors did note that other diets could be just as beneficial, if not more so, for weight reduction.)
However, this does not rule out the possibility of weight loss when following the Mediterranean diet. It’s less of a diet and more of a way of life than the Atkins diet, which can be rather restrictive. Therefore, it’s not hard to implement moderate, long-term adjustments that could tip the balances in the right direction.
The benefits of the Mediterranean diet vary with age and lifestyle. Nutrition released research showing that it reduced menopausal symptoms, increased cardiovascular health, and improved metabolic function in postmenopausal women.
Health Benefits of the Mediterranean diet
Some studies have shown that following a Mediterranean diet is beneficial to health.
Weight loss
The Mediterranean diet supports consuming a range of nutrient-rich foods and minimizes processed foods and added sweets, which are generally high in calories.
This is why it makes sense that combining the Mediterranean diet with other healthy habits might lead to a reduction in body fat.
Weight reduction of up to 22 pounds (10 kg) over a year was possible with the Mediterranean diet, making it as successful as other popular diets like the low-carb diet.
Similarly, a 5-year trial including over 32,000 participants found that regular Mediterranean diet consumption was connected with a reduced risk of weight increase and abdominal fat.
Improves heart health
Several studies have shown that a Mediterranean diet improves cardiovascular health.
Cholesterol and systolic blood pressure (the highest number in a reading) levels, both risk factors for heart disease, decreased significantly after 3 months of following a Mediterranean diet supplemented with almonds or olive oil.
Another research found that metabolic syndrome decreased by about 14% among those who followed the Mediterranean diet and consumed 1 ounce (30 grams) of mixed nuts daily for an entire year.
If you have metabolic syndrome, you are more likely to develop cardiovascular disease, stroke, and type 2 diabetes.
Furthermore, a meta-analysis of 41 studies found that people with diabetes who followed a Mediterranean diet had a reduced risk of cardiovascular disease and stroke.
Protects against type 2 diabetes
According to several studies, the Mediterranean diet may help prevent type 2 diabetes.
A study of 418 adults found that those who followed a Mediterranean diet were 52% less likely to acquire type 2 diabetes over 4 years than a control group.
Long-term Mediterranean diet followers had significantly lower levels of blood sugar and hemoglobin A1C, an indication of long-term blood sugar management, compared with those who did not follow the diet for as long.
In addition, some studies have shown that adhering to a Mediterranean diet may aid in bettering the body’s sensitivity to insulin, a hormone that controls blood sugar levels.
Reduces inflammation
When your immune system detects a sickness or infection, it triggers a short period of acute inflammation.
Contrarily, inflammation that persists over time may have a role in the etiology of conditions including cardiovascular disease, cancer, and diabetes.
The anti-inflammatory effects of the Mediterranean diet have been studied for their potential to aid in disease prevention.
One research, including 598 participants, discovered that the more strictly they adhered to the Mediterranean diet, the fewer of many inflammatory markers they had.
In another study in 66 older adults, following the Mediterranean diet for 3–5 years was associated with
decreased markers of inflammation
What You Can Eat and What You Can’t
Fruits, vegetables, potatoes, whole-grain bread, legumes, nuts, and seeds will make up the bulk of your diet.
In moderation, you can eat things like yogurt, cheese, chicken, and eggs. Having fish or seafood at least twice a week is recommended. Those “good” fats are officially sanctioned: Try substituting healthy fats like olives, extra-virgin olive oil, almonds, sunflower seeds, and avocados for unhealthy fats like butter and margarine. In the kitchen, olive oil is a staple ingredient. For more taste, try using herbs and spices.
Red wine gets a thumbs-up in moderation (one glass for women, one to two for males) (one glass for women, one to two for men). But water is your go-to drink.
Fruit is often served as dessert. Sometimes you can indulge in sugary foods and red meat.
Conclusion
The Mediterranean Diet, which emphasizes eating well and regular exercise, keeps coming up as the gold standard for living a long and healthy life. It’s a great diet plan that’s fun to follow and can be modified to fit your needs.
Consuming more of the foods recommended, taking your time at meals, and increasing your activity level are great ways to improve your health, even if you don’t strictly adhere to the diet.