What is the Mediterranean diet? The Mediterranean diet is considered one of the most delicious paths to losing weight while eating healthy. It is rich in flavor and healthy fats, yet it is heart-healthy and can reduce the risk of obesity. People who live in Mediterranean countries are known for having excellent health, weight management, quality of life, and longevity.
What is Mediterranean Diet: Basis of Weight Loss
This diet includes plenty of fresh vegetables and fruits, healthy fats, lean protein, omega 3s, legumes and an occasional glass of red wine. As delicious as the Mediterranean diet is, it can also help with weight loss.
Healthy Fat: Olive Oil
One of the key components of Mediterranean diet weight loss is fat. This can seem counterintuitive, but natural monounsaturated fats promote a full and satiated feeling, which causes you to eat less.
Olive oil, a staple of the Mediterranean diet, contains an extremely high amount of healthy monounsaturated fat – more than nearly any other food. Studies have shown consuming olive oil and other healthy fats helps to increase the energy used by your body even while resting or sleeping. These foods boost your metabolism while also regulating blood sugar throughout the day. Interestingly, a German study found that just smelling olive oil can stimulate a full feeling and reduce appetite.
Seafood and Omega 3s
Omega 3 fatty acids are extremely good for you, and many types of fish are loaded with them. In particular, oily fish like salmon, mackerel, and herring are high in healthy omega 3s. Omega 3s have been found to improve brain health, heart health, and fat-burning metabolism in the body. Eating omega 3s regularly also boosts mood and improves skin and hair health.
Greek yogurt is another popular element of the Mediterranean diet and lifestyle. It is known for having about twice the protein of traditional yogurt and half the sugar. This protein-packed food can help to curb hunger as well. Eating it for breakfast or a snack helps to reduce cravings, stabilize blood sugar, and contribute to a healthy weight.
Yogurt is also an excellent source of probiotics, which supports the gut microbiota in fat-burning. The right balance of bacteria in the gut is essential to numerous areas of health, including digestion, immune system health, and the ability to lose excess weight. Other lean proteins in the Mediterranean diet weight loss plan include lean meats such as chicken or pork.
Vegetables and Fruits for Health and Energy
Having adequate amounts of key micronutrients in your system is crucial to health. Vitamins, antioxidants, minerals and phytochemicals fuel the cells, enable growth, and give you energy. Being low in any of these areas can lead to fatigue as well as an increased likelihood of snacking on sweets or other junk food. You will also have difficulty losing weight at the metabolic level.
Vegetables and fruits are packed with key vitamins, minerals, phytochemicals, and antioxidants. They are around 90 percent water. This increases their satiety factor without adding calories. They are also loaded with healthy fiber, which contributes to this full, satisfied feeling and aids the digestive process.
Legumes and beans are another healthy source of fiber, expanding that satisfied feeling after a meal and reducing the likelihood you will snack later. Chickpeas are an essential element of the Mediterranean diet – both whole and made into hummus.
Are you interested in reaping the benefits of the Mediterranean diet? Don’t stop with just asking, “What is Mediterranean diet?” The following are some of the top food and meal ideas for every meal of the day. Mix and match them for breakfast, lunch, dinner and snacks:
Oatmeal with fruit and nuts (blueberries, apples, walnuts, and sliced almonds are delicious toppings)
Scrambled eggs with sautéed vegetables
Eggs on whole wheat toast with tomatoes and cheese
Lunch or Dinner
Mixed green salad with sliced cucumber, chickpeas, chopped tomatoes, sliced olives, onions, feta cheese and olive oil dressing.
Top with grilled salmon, cod or chicken.
Grilled salmon, cod, lean pork or chicken with steamed, grilled or sautéed vegetables on the side. Serve with pita slices or whole grain rice.
Dried apricots or other fruit
Cut vegetables and hummus dip
Red wine (in moderation)
With so many rich and delicious food choices, it’s no wonder the Mediterranean diet is so popular. If you have a friend who is asking, “what is Mediterranean diet?” share this information with them. And make sure you try it yourself. Follow the Mediterranean diet weight loss plan and enjoy additional benefits of improved heart health, brain health, reduced cancer risk, and increased energy levels.
Also, boost your health levels as you partake of the Mediterranean diet by adding the following Lean Body Complex diet aid: