Dietary Pattern:
Whole grains, plenty of fruits and vegetables, beans and other legumes, nuts, and seeds. Healthy fats, such as olive oil. Low to moderate amounts of dairy products and red wine, if desired. Limited amounts of processed foods and red meat.
Why it Works
The Mediterranean diet is rich in fruits, vegetables, and whole grains which helps you feel and stay full longer.
It also includes healthy fats, such as olive oil, which can help you absorb nutrients and reduce your risk of heart disease and stroke.
The Mediterranean diet can also help you manage portions, which can help you lose weight. For example, the diet encourages eating whole grains and vegetables over processed foods. Whole grains and vegetables are generally filling and low in calories, so you can eat larger amounts of them without gaining weight.
Caveats
The Mediterranean diet is not always convenient, especially if you are used to eating fast food or pre-packaged meals. However, there are many ways to incorporate the Mediterranean diet into your lifestyle.
For example, you can start by making small changes, such as adding more fruits and vegetables to your diet or cooking more meals at home. You can also find Mediterranean-style restaurants in most cities.
Weight loss
The Mediterranean diet can help you lose weight by promoting weight loss and improving overall health. The diet is rich in fiber, which helps keep you feeling full, and it emphasizes healthy fats and lean proteins, which can help you burn fat and build muscle. The Mediterranean diet also encourages moderate alcohol consumption and physical activity, both of which can help you lose weight.