Extensive research shows that the Mediterranean diet is one of the most beneficial eating patterns for health and longevity. In fact, a new 2024 study from researchers at Brigham and Women’s Hospital followed 25,000 healthy American women over a 25-year period and found that those who ate foods closer to the Mediterranean diet saw their risk of all-cause mortality decrease by 23%.
The researchers noted that these longevity benefits could be attributed to lower mortality from cancer and cardiovascular disease, both of which are affected by weight. Now, researchers are looking at the direct benefits of the Mediterranean diet for weight loss and the impact it might have on overall health.
The golden rule of the Mediterranean diet is to base your meals on healthy, whole foods while limiting your intake of processed ingredients. This typically includes foods like fish, nuts, seeds, legumes, fruits, vegetables, and whole grains. “These foods are the way nature intended them to be, with no added sugar, no processed seed oils, no chemicals, and no additives,” says a registered dietitian. Kimberly Gomer, Masters, RD, LD/N.
While following this general strategy is likely to improve your health and your scale, certain star ingredients can have an outsized impact on your weight and well-being. By focusing on foods rich in protein, fiber, antioxidants, and healthy fats while limiting saturated fats and excess salt and sugar, you can accelerate your path to health and reach your weight goal faster. Read on to discover the eight best Mediterranean diet foods for weight loss.
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Noting their versatility, delicious flavor and healthy nutritional profile, Gomer says avocados are one of her favorite food recommendations for weight loss clients.
“Some people are afraid of avocados because of their high fat content, but that’s precisely the fat that’s great for weight loss,” she explains. Better life. “Fats contain omega-3s, which are not only anti-inflammatory, but also help with satiety. Feeling full and satisfied after a meal is key to successful weight loss. Another positive link between fats and weight loss is that fats do not produce an insulin spike. This helps keep blood sugar levels stable, keeps hunger in check, and makes it easier to burn fat.”
Olive oil is another Mediterranean staple that can be used for weight loss. Gomer notes that high-quality olive oil, including extra virgin olive oil (EVOO), is a superior choice to industrial vegetable seed oils, including soybean, corn, canola, and sunflower oils, which can be high in saturated fat.
Meanwhile, olive oil is rich in omega-3 fatty acids, which can help curb cravings and help you feel fuller longer after a meal.
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Experts say eating lean protein sources that are low in calories and saturated fat can also help you lose weight and improve your health. Fatty fish like salmon have the added benefit of providing you with heart-healthy omega-3 fatty acids. Gomer says this is especially true of the “wild variety.”
“Two servings of seafood per week are recommended to meet nutritional needs, particularly for omega-3 fatty acids and vitamin D,” he says. Kayla Farrelldietitian and account executive at FRESH Communications. “As a registered dietitian, I recommend frozen salmon from Chile because it is particularly rich in omega-3 fatty acids, low in mercury and considered the best choice for the whole family, including pregnant women and children.”
To get the most out of the Mediterranean diet, it’s a good idea to rethink the proportions of your meals. Instead of focusing your meal on meat, let a variety of fresh vegetables steal the show.
“Eating a chopped salad of cucumbers, tomatoes, onions, peppers, and lemon and olive oil is a standard salad that is as delicious as it is nutritious. Roasted Brussels sprouts and eggplant are local favorites. These vegetables provide fiber, vitamins, and minerals that are complementary to weight loss because they add satiety and nutrition to a meal. Think potassium, phosphorus, zinc, calcium, as well as vitamins C, K, B, A, and E,” says Gomer.
While it’s best to eat a wide variety of rainbow-colored vegetables, there’s one type of vegetable that you should definitely include in your diet as soon as possible. Dark leafy greens like spinach are particularly nutrient-dense while remaining low in calories, explains Catherine GervacioRD, Registered Dietitian and Certified Nutrition and Exercise Coach working with Living.Fit.
“The fiber in leafy greens can help you feel full and satisfied, reducing the risk of overeating. Plus, the high water content in these leafy greens helps with hydration for overall health and weight management,” she explains. Better life.
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If you’re looking to lose weight, protein and fiber are two of the best nutritional tools at your disposal. Beans and legumes, two staples of the Mediterranean diet, can provide you with everything you need. They also contain complex carbohydrates to help keep your energy levels high enough to support a workout routine.
Even if you don’t plan on following an entirely plant-based diet, try replacing some beans, chickpeas, peas or lentils with other protein sources that are higher in saturated fat or more processed.
Nuts and seeds are also a big part of Mediterranean cuisine, and for good reason. “They’re high in healthy fats, protein, and fiber, making them a satisfying and nutrient-dense snack option,” says Gervacio.
The dietitian recommends eating almonds in particular, as they “can help regulate hunger hormones, keeping you full and reducing the urge to snack on unhealthy foods.”
Walnuts, macadamia nuts, chia seeds and flax seeds are also popular choices.
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Antioxidant-rich berries are a great choice if you want to satisfy your sweet tooth without compromising your diet. They’re high in fiber and water, which will help keep you fuller longer and reduce your cravings for snacking. They can also help reduce blood sugar spikes after meals, reducing the risk of your body storing excess glucose, a common culprit for weight gain.
Finally, experts recommend consuming Greek yogurt for both its weight loss benefits and gut health.
“Greek yogurt contains probiotics that promote gut health. A healthy gut ensures good digestion and metabolism, which aids in weight loss efforts. It also contains less sugar than regular yogurt, making it a better choice for those looking to manage their sugar intake,” says Gervacio.
Top it off with nuts and berries for an extra antioxidant boost!