Everybody is looking for the diet that automatically results in a healthy weight and weight loss.
And there is no shortage of people claiming they’ve discovered it.
But what does the science say about one of the most popular diets there is?
Is the Mediterranean diet a great weight loss diet?
Let’s be honest.
The best weight loss diet is one that allows you to eat all the food groups and enjoy them.
Not a restrictive one where you can only eat meat, or eat mostly fat, or eat mostly carbs.
We’re talking about one that allows you to eat all the foods you love: fruits, vegetables, meats, fish, grains, and the lot.
Unlike the extreme diets, like the keto diet that focuses on extreme levels of fat, or the carnivore diet that focuses on extreme levels of protein, or the high carb diets that focus on, well, extreme levels of carbs, the Mediterranean diet is more appealing to many in that it doesn’t leave you overly limited in your food choices.
Which is all fine and dandy, but what does the science say about the Mediterranean diet and weight loss?
The scientific research is pretty optimistic
Fortunately, there has been a decent amount of research done on the Mediterranean diet and the results are looking promising.
For instance, a meta-analysis published in 2011 found the Mediterranean diet had a significant effect on both weight loss and BMI. And, importantly, they found these results were significant beyond six months. [1]
In other words, the results were not simply a quick response that later reversed, but rather a potentially sustainable and long-term solution.
A later meta-analysis published in 2015 found that, among study subjects with type 2 diabetes, the Mediterranean diet led to greater reductions in body weight, BMI, as well as several markers of glycemic control (hemoglobin A1c, fasting blood glucose, and fasting insulin) when compared to control diets. [2]
What is the Mediterranean diet anyway?
It’s kind of a vague title, the “Mediterranean diet.”
The Mediterranean is a fairly large sea surrounded by numerous cultures with differing cuisines.
So the question we might want to ask ourselves is what are the commonalities that link some of these dietary cultures and lifestyles that make up what we think of as the “Mediterranean diet”?
Typically, the Mediterranean diet refers to a diet that focuses on fruits and vegetables, with healthy fats coming from sources like olive oil, nuts and seeds.
The Mediterranean diet also includes plenty of grains, like brown rice and whole grain breads.
And while the Mediterranean diet focuses greatly on these plant-based foods, it does include animal-based foods as well.
In fact, there is plenty of room in the Mediterranean diet particularly for healthy fish, particularly those high in omega 3 fatty acids.
The Mediterranean diet also has room for moderate amounts cheeses and yogurts.
What it does not have much room for, on the other hand, are red meats. The Mediterranean diet typically calls for poultry, fish, and beans as protein sources over red meats.
And, lastly, the Mediterranean diet calls for little to no sweets.
AS you might have seen in reading that description, the Mediterranean diet has some of the simple hallmarks of healthy eating. It focuses exclusively on whole foods and minimally processed foods. And when we say minimally processed foods, in this case we are talking about foods like olive oil and yogurt.
So is the Mediterranean diet the best diet for weight loss?
While the scientific research shows very good results to this point, it is important to note that science is often making new discoveries and coming to greater understanding of what we thought we knew.
In other words, the Mediterranean diet shows great promise, but we should keep an open mind.
And with that said, there are other dietary plans that can result in weight loss as well, including the ones described as “extreme” earlier.
What might be extreme for one person may be just what the doctor ordered for another.
Which is why everyone should consult their licensed healthcare practitioner before starting or changing any health, dietary, or lifestyle plan.
But if the Mediterranean diet has been determined to be appropriate for you, you might just be in a good spot.
If you agree that you can take your health back and become your best version of you, then please consider sharing that message with the world with some of this super comfy and stylish gear!
Almost all shirts are 100% cotton, which is a natural fabric that importantly allows your skin to breathe.
Yet another aspect of how simple some health solutions really are.
Click here and pick out your faves!
The statements contained on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat or cure any disease. Do not consume anything written about on this website if you are allergic to it.
The opinions expressed herein are for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis and treatment. Please consult a physician or health care professional for your specific health care or medical needs.
Please talk to your doctor before beginning any exercise or diet program, including those found on this website. The information provided on this site is not intended as a substitute for consultations with your doctor nor is it intended to provide medical advice specific to your condition.
References