The Mediterranean diet has a long-standing reputation as one of the healthiest eating patterns around. In fact, the Mediterranean diet has been linked to increased weight loss, decreased inflammation, and a lower risk of chronic disease. This article takes a look at the Mediterranean diet, including its benefits, potential drawbacks, foods to eat and avoid, and a sample meal plan. The Mediterranean diet is a style of eating that is based on the traditional diets of Mediterranean countries like Spain, France, Italy, and Greece. Unlike other popular diets, the Mediterranean diet focuses on including certain foods and food groups rather than counting calories or tracking macronutrients. Healthy fats, fruits, veggies, nuts, seeds, legumes, and whole grains are a few of the key components of the Mediterranean diet. On the other hand, less healthy ingredients like red meat, sweets, and processed foods are restricted. The Mediterranean diet is an eating pattern based on the traditional diets of those living in countries like Spain, France, Greece, and Italy. The Mediterranean diet emphasizes mostly nutrient-rich, whole food ingredients like fruits, vegetables, healthy fats, and whole grains. Though it focuses primarily on plant foods, other ingredients like poultry, seafood, eggs, and dairy can also be enjoyed in moderation.
You can lose weight on the Mediterranean Diet. New research coming from the now known PREDIMED study, a long-term nutritional intervention study aimed to assess the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases, showed that people lost slightly more weight when following a Mediterranean diet, compared to a low-fat diet. They also had the least increase in waist circumference compared to the low-fat diet. Of course this is not the first time the Mediterranean diet has been associated with weight loss, another study in published in the New England Journal of Medicine also showed that there was greater weight loss with the Mediterranean diet compared to a low-fat diet. Other studies have also associated the Mediterranean diet with a healthy weight in children as well as in pregnant women. So it is not something new. Now, to clarify, many people associate the Mediterranean diet with lots of pasta and olive oil. That is a misconception, the traditional Mediterranean diet that had as a prototype the Cretan diet is mainly plants and olive oil with some carbs interspersed, it is a moderate to high fat diet with a moderate amount of carbohydrates.
The same goes for juice. Choosing whole grains instead of refined breads, rice, and pasta. Learn how your comment data is processed. You can lose weight on the Mediterranean Diet. In an Annals of Internal Medicine study, even without cutting calories, those at high-risk for cardiovascular disease could reduce their diabetes risk by following a Mediterranean diet plan. Close View image. Type keyword s to search.