According to the Weight-Control Information Network, 68 percent of adults are either overweight or obese. Following the Mediterranean diet can help you lose weight and still enjoy flavorful foods. The Mediterranean diet limits processed foods and focuses on fresh foods in moderation to help you reach your weight-loss goal.
The Mediterranean Diet
The Mediterranean diet emphasizes eating fresh, whole foods. Every meal centers around fruits, vegetables, whole grains, beans, nuts and olive oil, which are good sources of fiber, vitamins, minerals, antioxidants and energy. Poultry and low-fat dairy are consumed in moderate portions either daily or weekly, while fish and seafood are eaten at least two times per week. Meats and sweets are only for rare occasions.
Mediterranean Weight Loss
The Mediterranean diet promotes weight loss because it consists of nutrient-dense foods that are low in sugar, calories and unhealthy fats. A two-year, randomized trial by the Dietary Intervention Randomized Controlled Trial (DIRECT) Group researched whether a low-fat diet, low-carbohydrate diet or Mediterranean diet would promote greater weight loss. In the study, 322 moderately obese people were assigned to one of three diets. Participants on the Mediterranean diet lost the most amount of weight, an average of 9 pounds, over the course of a year, as reported in the "New England Journal of Medicine."
Average Day
A Mediterranean style breakfast might include whole grain cereal or bread, oats, seasonal fresh fruit, milk or eggs. Low-fat yogurt with berries or a variety of seasonal fruit and vegetables are healthy snack options. Choose a large salad with beans and vegetables or a bean-based soup for lunch. Whole wheat pasta with nuts and grilled vegetables in olive oil makes for a healthy Mediterranean dinner.
Lifestyle
The Mediterranean diet does not just tell you what foods to eat, it creates a lifestyle that promotes health. The diet recommends moderation in foods and in drinking wine. Choosing to eat foods in moderation will promote weight loss. The Mediterranean diet also concentrates on building a healthy lifestyle with daily physical activity. Being physically active for 30 minutes a day will help you burn extra calories to reach your weight-loss goals.
References
- Weight-Conrtol Information Network: Statistics Related to Overweight and Obesity
- "New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, Low-Fat Diet; Iris Shai, et al.; July 17, 2008
- MayoClinic.com: Mediterranean diet for heart health
- Cleveland Clinic: Ask the Dietitian
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