The Mediterranean diet is a fresh and flavorful diet that can lead to weight loss. The Mediterranean diet is based on choosing nutrient-dense foods that will fuel your body and also focuses on physical activity, which will help promote a long-term weight loss. Learning to eat foods that are included in the Mediterranean diet can help you achieve lasting weight loss.
Mediterranean Diet
The Mediterranean diet includes whole grains, fruits, vegetables, nuts, seeds and olive oil in high amounts. Eat whole grains like rice, pasta and breads, and include dark leafy vegetables frequently. Consume dairy products, poultry and eggs in small amounts because of their higher saturated fat content, and eat red meat sparingly. A small amount of wine can also be part of the diet.
Weight Loss
The New England Journal of Medicine found that people who chose to follow a Mediterranean diet lost an average of 9 lbs. over the course of a year. The American Heart Association also found that people who consumed a Mediterranean diet consumed less saturated fat than the average American diet, which can lead to high cholesterol and obesity. Whole grains that are found in the diet help promote weight loss because they create a feeling of fullness, which prevents overeating. Healthy fats, like monounsaturated fats found in olive oil, can be more filling than saturated fat, which is recommended only in small amounts.
Long Term
The Mediterranean diet focuses on practicing eating in moderation, which leads to long-term weight loss. Making lifestyle changes, like the way you go about eating food, will help sustain a healthy body weight. Eating small serving sizes can help you monitor your caloric intake and result in weight loss. The Mediterranean diet also focuses on including physical activity in your daily lifestyle. Adding activity daily will help you burn extra calories and drop weight, making it easier to have long-term success in weight loss and weight maintenance.
Benefits
You can achieve long-term weight loss with the Mediterranean diet, but there are many other health benefits. MayoClinic.com found that the Mediterranean diet reduces the risk of heart disease and other major chronic diseases. The Mediterranean diet also discourages saturated fats, which helps lower cholesterol and improve overall health for a better quality of life.
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