Losing weight with the Mediterranean diet: 10 tips

Losing weight without too many sacrifices seems impossible, yet it is not. By following proper nutrition and lifestyle habits, losing weight will be easier and healthier.

The Mediterranean diet is considered one of the healthiest, as it not only provides a healthy and therapeutic diet, but also a lifestyle that allows you to live better and longer. In this article we will give you ten tips for losing weight with the Mediterranean diet .

Losing weight is often associated with extreme diets that deprive you of essential nutrients. However, this is a serious mistake. Losing weight with the Mediterranean diet allows you to lose extra pounds and at the same time take care of your body.

Tips for losing weight with the Mediterranean diet

Several studies  confirm the benefits of the Mediterranean diet in terms of cardiovascular disease prevention , as it is based on healthy foods that fall within the food pyramid.

Olive oil, fresh fruits and vegetables, fiber, fish, seafood, seeds, antioxidants, vitamin C and obviously an active lifestyle, so with walks and interpersonal relationships that arouse positive emotions, they are great for keeping healthy.

Eating well, avoiding sweets and industrial products, leading an active life and opting for home cooking based on fresh food in the right quantity are the secrets that we should all keep in mind to enjoy good health.

1. The importance of cereals and wholemeal bread

Can we eat bread if we are on a diet? Of course, but it is preferable to opt for the wholemeal one, therefore made with whole grain flour and seeds.

Avoid the bread in a box because it contains too many refined flour and lots of fat. The ideal is bread with high fiber content, oat or rye. These types of bread protect the intestinal system, are more digestible, provide vitamins and minerals and are healthy.

There is nothing better than starting the day with a slice of bread with a drizzle of olive oil for breakfast.

2. Olive oil as the main fat of the diet

We have just mentioned olive oil, the basic ingredient of the Mediterranean diet.

Olive oil is a valuable natural source of vitamin E and monounsaturated fatty acids , so it’s great for protecting heart health, lowering cholesterol levels, and preventing a heart attack.

It is the perfect ingredient to flavor dishes, a gastronomic treasure that boasts centuries of tradition.

3. Fruit rich in antioxidants

Juice of orange, lemon, apple, grapefruit, pomegranate, melon, grapes, watermelon … all excellent drinks to be taken at breakfast, with which to dress and flavor salads, with which to snack, there are no limits to the imagination.

Losing weight with the Mediterranean diet is possible thanks to these healthy foods, which increase the immune system as long as they are consumed regularly . The Mediterranean diet involves the consumption of 5 portions of fruit per day.

4. Fresh vegetables

Mushrooms, peppers, aubergines, onions, spinach and courgettes are tasty vegetables and ideal for preparing light dishes in which olive oil should not be missing.

The Mediterranean diet also includes salads to which olives and dried fruit are added.

It is preferable to consume raw vegetables if possible. Raw peppers, spinach and onions provide a greater amount of digestive enzymes, which protect the stomach and intestines .

Play with colors and flavors and always prepare a salad for lunch. In the evening, however, we advise against eating it because some vegetables, such as lettuce or spinach, are difficult to digest.

5. Dried fruit

Walnuts, almonds, pistachios are healthy foods that provide magnesium, calcium and phosphorus . They are a great way to complement breakfast and enrich salads, for example.

Dried fruit is a basic element for weight loss with the Mediterranean diet.

6. Seasonal foods vs precooked or industrial foods

Drink natural fruit juices, not those from the supermarket. The Mediterranean diet requires you to spend a little more time on cooking, preparing dishes, avoiding all those processed products that can be easily found on the market.

You can prepare risottos, cooked vegetables, fresh fish and natural juices with seasonal fruit and vegetables .

7. Fermented dairy products

You already know that dairy products aren’t always healthy. However, fermented ones, such as kefir , yogurt, or various cheeses are very good for your health.

These foods provide live microorganisms that are necessary to maintain the right balance of the intestinal microflora .

8. Lean meats with proteins

Meat, preferably chicken or turkey, should be eaten twice a week. Try to consume lean meats and avoid red ones .

9. Blue fish

We recommend that you eat blue fish, such as sardines, mackerel, tuna or salmon, at least twice a week . They are rich in Omega 6 fatty acids; therefore, do not hesitate to increase the consumption of blue fish.

10. An active life

Losing weight with the Mediterranean diet also means following a healthy lifestyle: a walk in the morning, enjoying the fresh air and nature.

A little bit of physical activity in the evening, perhaps going for a run with a friend, drinking water, enjoying the sun and having social relationships … these are all habits that improve the quality of life and consequently health .

finally, if you follow these dietary rules and avoid sweets, fats and industrial foods, you will lose weight in no time. Don’t forget that another reason why it is easy to lose weight on the Mediterranean diet is because you are expected to eat small amounts of food.

Do not fill the plates completely and do not give up a glass of wine a day , it is good for the heart.

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