The Mediterranean diet is inspired by countries that border the Mediterranean Sea. It focuses on eating fresh foods instead of processed foods and limits the amount of saturated fat and sugars in the diet. The Mediterranean diet also emphasizes moderation and physical activity, which is key in weight loss.
The Mediterranean Diet
The Mediterranean diet focuses on consuming a high volume of fresh fruits, vegetables, whole grains, nuts and beans. The diet limits the amount of dairy products, eggs, poultry and fish. Red meat is rarely eaten, and wine is consumed in moderate amounts. The American Heart Association found that people who consumed a Mediterranean diet consumed less saturated fat than the average American diet and higher amounts of monounsaturated fats.
Meal Plan
A typical Mediterranean diet is flavorful and filled with nutrients that will help promote weight loss. According to the Cleveland Clinic, a Mediterranean breakfast might contain whole wheat cereal with low-fat milk, followed by a snack of fresh seasonal fruit and vegetables. A Mediterranean lunch example is a bean- or vegetable-based soup. Snacking on nuts or low-fat yogurt with berries is also a healthy option. Dinner might include whole wheat pasta, vegetables and a bean dish in place of a meat product.
Weight Loss
The Mediterranean diet promotes weight loss by basing food choices around healthy, whole, fresh foods. The "New England Journal of Medicine" found that people who consumed a Mediterranean diet lost an average of 9 lbs. during the course of a year. Fruits, vegetables and whole grains -- the diet's staples -- are high in fiber, which promotes weight loss. Foods high in fiber keep you full longer and help prevent overeating. Also, eating small, frequent meals, such as those in the Mediterranean diet, also promote weight loss and encourage a healthy metabolism.
Considerations
Eating foods in moderation, like the Mediterranean diet, allows weight loss to occur. Eating too much of any food can lead to weight gain, even healthy foods. The Mediterranean diet also encourages physical activity and leading a healthy lifestyle. Adding 30 minutes of exercise to your daily routine will also promote weight loss.
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