Inspired by the foods and flavors of the Mediterranean region, the Mediterranean diet is designed to promote weight loss and heart health. Incorporating healthy fats, such as olive oil, with whole grains and low-fat protein sources makes the Mediterranean diet low in saturated fat and high in vitamins and minerals needed for optimal health. When using this diet for weight loss, it is important to practice proper portion control to ensure you see results.
Step 1
Incorporate nine servings of fruits and vegetables a day into your daily meals and snacks--the higher in free-radical-fighting antioxidants, the better. These low-fat, high-nutrient servings will help to lower your daily caloric intake if you are not currently consuming this amount of servings.
Step 2
Choose from low-fat, high-protein meat sources, such as fish, turkey and chicken. Aim to eat fish or shellfish at least twice per week, because each contains high levels of omega-3 fatty acids, which reduce arterial plaque and lower triglyceride levels, thus boosting heart health. High-fat meats are not a staple of the Mediterranean diet, so by reducing the amount of red meat eaten, you should see weight-loss results.
Step 3
Aim to eat a handful of nuts--such as walnuts, pecans, almonds or hazelnuts--once a day. While these offer several health benefits, it is important to limit nuts to a single serving. This translates into 24 almonds, 20 pecan halves or 14 walnut halves. These choices are both high in protein and low in saturated fat. Walnuts in particular contain high levels of linoleic acid, a form of omega-3 fatty acids.
Step 4
Cook with olive oil--as opposed to other cooking oils--as much as possible. Olive oils, particularly the extra virgin kind, contain the highest levels of antioxidants. This healthy form of fat is preferable to animal or dairy fat sources because of its ability to reduce cholesterol levels. By limiting your daily intake to a tablespoon a day, you can receive heart health benefits and achieve weight loss.
Step 5
If you currently drink alcohol, aim to consume no more than 5 oz. of red wine a day for women or 10 oz. of wine for men. Red wine is high in antioxidants and, when consumed in smaller amounts, and is associated with a reduced risk for heart disease, according to the Mayo Clinic.
Step 6
Add in whole-wheat pasta and grain sources. A good example of a Mediterranean meal is a whole-wheat pasta serving with spinach leaves, olive oil and cherry tomatoes. To make the grain sources more weight-loss friendly, limit your whole grain intake to four to six servings per day.
Step 7
Throw away the other foods that you don't need, such as junk foods.
Things You'll Need
- Olive oil (extra virgin is best)
- Low-fat dairy products
- Eggs
- Red wine
- Whole grains
- Fruits, nuts and seeds
- Vegetables
- Lean proteins
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