Mediterranean Diet for Weight Loss — What the Science Says

The Mediterranean diet is one of the most consistently evidence-backed eating patterns for weight loss, heart health and longevity. It is the food pattern traditionally followed by people living on the Mediterranean coast — France, Greece, Italy and Spain — built around fresh seasonal produce, olive oil, legumes, whole grains and fish.

A Mediterranean diet has many different variations, but is a food-based eating pattern focused on fresh and seasonal foods. So, should you be following a Mediterranean diet plan?

What constitutes a Mediterranean diet?

High in
Fruits and vegetables
Legumes
Beans
Nuts
Cereals
Grains
Unsaturated fats

Moderate intake of
Fish
Poultry

Low intake of
Red meats
Processed meats
Processed foods
Dairy products
Sweets

What are the benefits of following a Mediterranean diet plan and can it really help you lose weight?

Reduced risk of high blood pressure

• Obesity is a risk factor of high blood pressure. The Mediterranean diet follows many of the guidelines for healthy eating and therefore is often associated with a healthy weight and therefore a reduced risk of high blood pressure.
• The Mediterranean diet is low in processed food which are often high in salt. Too much salt in the diet is another risk factor of high blood pressure.
• To learn more about high blood pressure and how you can prevent it read this article.

Reduced risk of cardiovascular disease

• High blood pressure, cholesterol, being overweight and type 2 diabetes are some of the risk factors of developing heart disease. As we can see from research following a Mediterranean diet plan can positively impact these risk factors.
• A Mediterranean diet could reduce the risk of developing cardiovascular disease due to the type of fat in the diet. Although fat is an important part of our diet, not all fats are healthy. Saturated fats should be avoided, and monounsaturated fat and polyunsaturated fat should be chosen instead. A Mediterranean diet is high in both of these healthier fats.

Reduced risk of high cholesterol

• As mentioned previously the fat profile of this diet is conducive to avoiding certain risk factors such as high cholesterol. In fact, consuming monounsaturated and polyunsaturated fatty acids have been associated with lower blood cholesterol levels

Reduce risk of type 2 diabetes

• The Mediterranean diet is high in fibre, meeting your recommended amount of fibre per day has been associated with reducing the risk of type 2 diabetes.
• Fibre has also been shown to help control blood sugar as it slows the absorption.
• Finally, the Mediterranean diet discourages the consumption of added sugar in the diet. Too much added sugar increases your risk of type 2 diabetes.

Reduce risk of cancer

• A diet high in fibre has been associated with reducing the risk of colorectal cancer.
• Other research has suggested that following a Mediterranean diet plan could also reduce the risk of other cancers, but this association needs further research.

Healthier aging

• Research points to a diet high in antioxidants being associated with healthy aging.
• The Mediterranean diet encourages the consumption of oily fish such as sardines in moderation. These oily fish are full of omega 3 fatty acids which are associated with heart and cognitive health.

Weight loss

• As mentioned earlier, a Mediterranean diet conforms to many of the guidelines for healthy eating which in turn encourages weight loss.
• Another aspect that can lead to weight loss is the low levels of sugar in the diet. Although there is natural sugar in the fruit, added sugar is the cause of increased risk of obesity.
• This diet also reduces the intake of processed foods, dairy and red meat.
• An increased fibre intake also results in weight loss.

Examples of some foods in a Mediterranean diet and their benefits

Until you know the type of food recommended as part of a Mediterranean diet it can be really helpful to follow a Mediterranean diet plan.

Is the food in a Mediterranean diet the only reason it causes weight loss?

In short no. In general, the people who followed this diet and experienced the most positive health benefits also had strong traditions which were helpful.

For example, a strong importance was placed on communal mealtimes, where everyone eats together, and the focus is on eating. Focusing on consuming your food is crucial when trying to lose weight, see this article here for more tips on how to lose weight without diet and exercise. Another important aspect of the Mediterranean diet and lifestyle is regular physical activity.

Conclusion

The Mediterranean diet plan is a scientifically backed way to reduce your risk of certain diseases such as cancer and help you lose weight. Follow our Mediterranean diet plans here.

Articles discussed:

The Mediterranean diet

Meddeteranian diet The European Food Information Council,
Link- https://www.eufic.org/en/healthy-living/article/the-mediterranean-diet

Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables
Miguel A. Martinez-Gonzalez and Nerea Martín-Calvo
Link- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902736/

The Mediterranean Diet and Cardiovascular Health
Miguel A Martínez-González, Alfredo Gea , Miguel Ruiz-Canela
Link- https://pubmed.ncbi.nlm.nih.gov/30817261/