If you’ve heard about how great the Mediterranean diet is and want to try it out but are not sure where to start, here’s everything you need to know!
First of all, not only is it proven to be highly efficient for those who are planning on losing weight, but there is also more and more evidence that following it significantly reduces one’s risk of developing a number of chronic conditions so you really have a lot to gain!
For instance, a narrative review published in the Journal of Internal Medicine states that it can lower the chance of developing hypertension, cardiovascular disease, Type 2 diabetes and Alzheimer’s disease.
The Mediterranean diet focuses a lot on balance and healthy eating which is why it can help with weight loss as well, even though there is no proof that it’s better for dropping the pounds than other similar diets.
With that being said, it does not mean it won’t help with weight loss but keep in mind that it’s more of a lifestyle change than a restrictive diet so it all depends on what kinds of small and sustainable tweaks you choose to introduce so the numbers on the scale go down such as maintaining a consistent calorie deficit.
There are many apps you can download that will help you do just that.
Macronutrients are also important and something you should take into consideration.
Carbs and fats provide us with the most energy and that is why diets low in such content tend to help people achieve the best weight loss results.
Since the hallmark of the Mediterranean diet is olive oil which is very healthy but also high in calories, make sure to strike a proper balance, limiting yourself to around 3 tablespoons per day.
Also, consider cutting down on potatoes, rice, pasta, bread and other such foods rich in starchy carbohydrates.
Finally, to properly sustain your metabolism, introduce a lot of great quality protein into your diet, something that is not very hard at all with the Mediterranean diet.
After all, it includes many delicious protein sources such as lean white meat, fish, beans, nuts, lentils and seeds.
For the best results, try to include them in every meal, filling at least a quarter of your plate with protein.