Mediterranean Diet for weight loss and Health
The Mediterranean diet could help you lose weight. While some people fear that eating a diet like the Mediterranean diet that is relatively rich in fats (think olive oil, olives, avocado, and some cheese) will keep them fat, more and more research is suggesting the opposite is true. Of course, it depends on which aspects you adopt and how it compares to your current diet. If, for instance, you build a “calorie deficit” into your plan – eating fewer calories than your daily recommended max or burning off extra by exercising – you should shed some pounds. How quickly and whether you keep them off is up to you. But using the die to maintain your weight is also healthy and desirable.
Here’s a look at a few studies on weight loss on the Mediterranean diet:
A 2018 study published in Nutrition & Diabetes analyzed dietary patterns of 32,119 Italian participants over a mean of 12 years. Researchers concluded that following a Mediterranean diet is associated with lower levels of weight gain and less increase in waist circumference. But they also report the research has limitations and that more intervention studies are needed to confirm their findings.
In 2019, The Lancet Diabetes & Endocrinology journal republished an updated analysis of data from Predimed – a five-year trial including 5,859 adults (1,588 participants were omitted when the study was retracted and republished in 2017) with Type 2 diabetes or at risk for cardiovascular disease who were assigned either a Mediterranean diet supplemented with olive oil, the same diet supplemented with nuts or a control diet. Though the group with olive oil didn’t experience a statistically different outcome, folks following the Mediterranean diet with nuts saw a difference in waistline over a five-year period.
Exercise is required on the Mediterranean diet – but it doesn’t have to feel like exercise.
Walking, often a central part of a Mediterranean lifestyle is a good place to start, but add whatever you like into the mix – be it Jazzercise, gardening, or Pilates. Do anything you can and stick with.
I switched off and on with the ketogenic diet, paleo diet, and the Mediterranean diet. With good results. Because I wanted better health I designed my own diets that you can find on Amazo. Just check out my Amazon books.