Obesity is a major health problem in the United States and other developed countries. People that are obese or severely overweight are more prone to a number of health problems, including diabetes, cardiovascular disease and arthritis. The Mediterranean diet is based on the typical diet of people who live in the Mediterranean region. Because the people in this region have a lower incidence of heart disease, the Mediterranean diet is often adopted to help people in other regions of the world prevent heart problems. Although not specifically designed to treat obesity, the Mediterranean diet can be an important part of adopting a healthy diet that promotes weight loss.
Step 1
Incorporate vegetables, fruits, beans, legumes, whole grains, herbs, seeds, and spices into as many meals as you can. These foods are staples of the Mediterranean diet. People in the Mediterranean region of the world primarily eat foods that come from plants. The result is that they consume less saturated fat and cholesterol, which helps lower their risk of heart disease. Plant-based foods are also rich in nutrients and fiber, which can keep you healthy and full without adding unnecessary calories.
Step 2
Avoid red meat and consume egg, dairy products and poultry in moderation. Red meat is high in cholesterol and fat; regular consumption of red meat can add saturated fat, cholesterol and lots of calories to your meals. Dairy, eggs and poultry can also be high in fat.
Although meat, egg and dairy products have a lot of nutritional benefits, it is easy to consume more calories than is necessary when they are the staples of your diet. Minimizing the amount of red meat in your diet and avoiding excessive intake of dairy, poultry and eggs can help you prevent atherosclerosis and can make it easier to lose weight.
Step 3
Count your calories. The Mediterranean diet is great for reducing your risk of heart disease, but just because you are cutting down on red meat does not mean that you need to stop worrying about calories. In fact, the Mediterranean diet is typically higher in fat than other diet plans. Because fat is calorie-dense, it is important to monitor portion sizes and consume only fatty foods such as nuts and olive oil in moderation.
Step 4
Increase your physical activity. One key aspect of the Mediterranean diet that is often overlooked is an emphasis on physical activity. Getting regular exercise will make your body burn more calories, which will help you shed those extra pounds. Adopting a regular exercise program that promotes aerobic workouts is critical when treating obesity. You don't have to go jogging or find a treadmill to increase your physical activity, however. Try walking instead of driving if you only have a short distance to travel or take the stairs instead of the elevator.
Member Comments