5 Tips for Losing Weight on a Mediterranean Diet

 

5 Tips for Losing Weight on a Mediterranean Diet


5 Tips for Losing Weight on a Mediterranean Diet

The Mediterranean Diet can help you lose weight. According to new research from the now-famous PREDIMED study, a long-term nutritional intervention study aimed at assessing the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases, people lost slightly more weight when following a Mediterranean diet versus a low-fat diet. In addition, they had the smallest increase in waist circumference when compared to the low-fat diet. Of course, this is not the first time the Mediterranean diet has been linked to weight loss; another study published in the New England Journal of Medicine in 2008 found that the Mediterranean diet resulted in greater weight loss when compared to a low-fat diet.

As a result, it is not novel. To clarify, many people associate the Mediterranean diet with copious amounts of pasta and olive oil. That is a common misconception; the traditional Mediterranean diet, which was inspired by the Cretan diet, is primarily composed of plants and olive oil, with some carbohydrates interspersed; it is a diet with a moderate to high fat content and a moderate amount of carbohydrates.

Here are my 5 tried-and-true tips for losing weight while following a Mediterranean diet.

1. Eat your main meal first thing in the morning.

Lunch is traditionally the main meal of a Mediterranean diet, and it is eaten between 1 and 3 p.m. By eating a larger meal earlier in the day, you reduce your chances of overeating later in the day. In fact, according to a Spanish study, people who ate their largest meal before 3 p.m. lost more weight.

2. Consume vegetables cooked in olive oil as a main course.

I cannot emphasize enough how important this type of dish is to the Greek diet. Not only will you be satisfied if you eat a vegetable dish cooked in olive oil and tomato, but you will also consume 3-4 servings of vegetables in one sitting. These dishes have a low carbohydrate content and a moderate caloric intake. With a piece of feta cheese on top, you’re good to go. Another advantage of eating vegetables as a main course is that you will avoid the sleepiness that comes with carb-heavy meals.

3. You should drink water most of the time, but also tea, coffee, and wine on occasion.

Yes, it is customary in some countries (such as the United States) to drink milk with meals, but is it truly necessary? No. The majority of dairy in the Mediterranean diet comes from cheese and yogurt, so save your calories and use them by eating solid food rather than liquid calories. The same is true for juice. Nobody needs juice; instead, eat your fruits and vegetables. They are filling and provide plenty of fiber and nutrients. Coffee and wine have their uses in the Mediterranean diet, but they do not replace water. Traditional Greek coffee, like wine, has been linked to a number of health benefits.

4. Consume the recommended amount of olive oil

More and more research is confirming what we already know here in the Mediterranean: good fat does not make you fat. Yes, calories are important, but in order to maintain a vegetable-based diet, you need something to provide satiety as well as flavor, and that something is olive oil. Not only does olive oil make all of those vegetables delicious, but it also makes the meal filling. That does not, however, imply that you should splatter olive oil on everything. 3 tablespoons per day is a good amount that is also associated with all of the health benefits.

5. Move

The Mediterranean diet is more than just a diet; it is a way of life, so getting out and about is essential. Walking is fine, but consistent movement throughout the day is essential. It’s not enough to go to the gym for an hour in the morning and then spend the rest of the day sitting at your desk or on the couch. Take walking breaks, stretch every hour, do housework, and walk wherever you can instead of driving.

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