Benefits of Meditarranean Diet For Weight Loss!
The origin of Mediterranean diet can be contributed to the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain. Can you believe the fact that along with being a tasty way to eat, drink, and live, Mediterranean diet is also a realistic and sustainable way to lose weight. This is because it is one of the healthiest diet known to man as people living along the Mediterranean coast have indulged in a high-fiber diet of fruits, vegetables, quality fats and proteins. Though this cuisine has been famous in regions like Italy, Greece, and Spain but it began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight fast and easily, and clearing up other health issues.
Many nutrition experts have expressed their views that Mediterranean food is one of the most heart-healthy ways of eating. This diet is loaded with anti-inflammatory foods which mainly comprises of plant-based foods and healthy fats. The best thing about this Mediterranean diet is that it allows people to eat, drink and enjoy and at the back also takes care of heart diseases, metabolic complications, depression, dementia, cancer, type-2 diabetes, OBESITY, and Alzheimer. The combination of healthy unprocessed diets with a positive lifestyle is the main reason the people from this region seem to be so happy and cheerful. To support this, Harvard School of Public Health stated that,”Together with regular physical activity and not smoking, our analyses suggests that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”
Main food items of Mediterranean Diet
Majority of traditional dishes that are cooked in Mediterranean diet focus on the following as the key ingredients:
a) Olive oil
b) Whole grains
c) Herbs and spices
d) Nuts and seeds
e) Fruits & veggies(Spinach, kale, eggplant, cauliflower, artichokes & fennel)
f) Legumes & beans
g) Fish & seafood
h) High quality pasture-raised poultry
i) Limited red meat
j) Plenty of water
Benefits of Mediterranean Diet
1. Healthy Approach to Lose Weight
The approach to losing weight without being hungry and in a realistic way can surely be achieved by this diet. Mediterranean diet is a sustainable approach which helps in losing weight by reducing the fat intake in a natural way as it focuses on intake of nutrient-rich food. The main target approach of this diet is to improve an individual’s protein intake and considerable reduce the carbs consumption. Further, the inclusion of fish, and dairy products provide the benefits of omega 3s and probiotics. All the healthy fatty acids that are needed by the body to work and feel full, manage weight gain, control blood sugar, and improve your mood and energy levels are provided in right quantities in this diet.
2. Low in Processed Foods & SugarAs pointed above, this
diet primarily consists of food items which are natural, i.e. close to nature. In comparison to the American diet, the Mediterranean diet is very low in sugar and artificial ingredients like high fructose corn syrup, preservatives and flavor enhancers. In order to satisfy their sweet tooth, the focus is on the consumption of fruit or small quantities of homemade desserts made with natural sweeteners like honey. Though most of the Mediterranean aren’t vegetarians, but rather than preferring red meats and heavier meals they go for fish. This actually proves to be very beneficial for those looking to lose weight and improve their cholesterol, heart health and omega-3 fatty acid intake.
3. Helps You De-stress and Relax
Another important factor considered in this diet is a No Stress approach. This diet encourages people to spend time with family and bond over home cooked healthy meals, get a good sleep and enjoy natural scenic beauty which helps in busting stress. This is known to all that chronic stress can kill the quality of your life along with your weight and health. Further addition to this is the inclusion of love for and fascination with wine — especially red wine, which is considered beneficial and protective in moderation. Overall, the smart choice of healthy living helping you get relived of chronic complications and diseases related to stress, such as those caused by hormonal imbalances – fatigue, inflammation and WEIGHT GAIN!
4. Improves Heart Health
Religiously following Mediterranean diet, which is rich in monounsaturated fats and omega-3 foods, plays a significant role in reducing all-cause mortality, especially heart disease. The main ingredient that is used for this diet which is responsible for improving the heart health is olive oil. Olive oil is responsible for significantly decreasing the blood pressure, along with lowering hypertension. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function. Keeping in mind that low cholesterol levels are worse than high sometimes people in the Mediterranean regions don’t usually struggle to maintain healthy cholesterol levels since they obtain plenty of it from healthy fats.
5. Might Help You Live Longer
A diet rich that is in fresh plant foods and healthy fats is the shortcut to longevity. Monounsaturated fat, that is found in abundance in Mediterranean diet is associated with lowering the levels of heart disease, depression, cognitive decline, inflammatory diseases, and more. A Lyon Diet Heart Study, showed that people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After 4 years, people who were following the Mediterranean diet experienced 70% less heart disease thus targeting longevity positively.
Thus, it is quite indicative that you should take an initiative to make Mediterranean diet a part of your weight loss regime if you want to reach your goals faster!
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