Best Mediterranean Diet & Recipes for Weight Loss

You may have a question : Does the Mediterranean Diet work for weight loss? Have you put on pounds of weight and sought a remedy to cure your weight loss problem?

There are so many aspects available to cure the weight loss problem. Diet plans and exercise is the best solution and can work hand in hand. Some diets are permanent but some temporary. In this article, you get to know about the most popular and traditional diet plan that is easy to follow and persists for a long-time slab. Low-carb Mediterranean diet for weight loss.

Countries bordering the Mediterranean Sea together like Spain, France, southern Italy, Crete, and Greece. People from these countries used to eat traditional foods based on the Mediterranean diet. The Mediterranean diet has become the most popular diet throughout the world. This diet prevents most diseases like chronic illness, heart disease, and obesity. It endorses an assortment of health benefits like ordering blood sugar levels and providing brain functions.

The Mediterranean diet is very easy to follow as there are no restrictions, and strict rules to follow that make this diet worthwhile. Just some simple guiding principles are there which provide knowledge about what one should eat and what to avoid.

This most popular diet mostly accentuates whole grains, fruits, vegetables, and nuts. While off-putting processed foods, refined sugars, red meat, and saturated fats.  A Mediterranean diet helps in losing weight from overweight people. The Mediterranean diet is one of the most recommended diets along with the DASH diet and plant-based diet.

Role of a Mediterranean Diet in losing Weight Fast

The Mediterranean diet consists of a traditional diet, lots of fruits, and vegetables. It also reduces the consumption of refined, processed foods and sugar-added foods. The Mediterranean diet is not an exact weight loss system, but the basic principle of this diet is to lower the consumption of extra calories, that one may consume from any other diet. If this diet is followed adequately then you will get surely the best results in rapid weight loss.

Many studies found that this diet is very helpful for long-lasting weight loss results. People who followed the Mediterranean diet for a year or more than a year have lost about twenty to twenty-two pounds, equated with that of those on any other diet. Most people admire this diet, because any other diet like a low-carb diet, just lost weight between 10 and 11 pounds in a year. People who are on this diet for over 4 six years are informed of long-lasting weight loss and less weight gain also lower abdominal fat rather than those on another diet.

Say No to a List of Foods

Now you may get to know that the Mediterranean diet is not much strict, it is milder than a strict diet plan. Other diets cut down the entire food chain and change the whole eating system. Which is difficult for the body to accept. In this diet, there are no hard rules and restrictions imposed on a person who follows it. Just basic principles and a few foods list that should be avoided regularly and give allowance for special occasions.

Take a look at the list of foods to be avoided:

• . Processed meat including sausage and red meat

• . Processed foods and refined carbs consist of sugary foods like candies, cookies, and cakes

• . Processed snacks, chips, and crackers

• . White bread

• . Sugar added drinks

Foods that should be added in Mediterranean Diet

The Mediterranean diet is rich in all healthy ingredients like fruits, vegetables, whole grains, nuts, legumes, etc. In moderation, some foods should consume like fish (if we talk about seafood the first one that comes to mind is fish and is most eatable), Greek salad, eggs, and yoghurt. While on the Mediterranean diet plan, red wine is generally accepted by most people. They will include red wine with dinner. However, not even necessary. It is a matter of choice.

Greek salad: Greek salad is the main course of the Mediterranean diet. This salad is made up of cucumbers, tomatoes, onions, feta cheese, olive oil, and red wine vinaigrette. A roasted fish can also be added for an extraordinary experience.

Main Ingredients of Greek Salad:

Sliced bare(seedless) cucumber, sliced baby tomatoes, romaine cabbage, chopped red onion, olives, oil-preserved feta cheese, and crushed anchovies. For the vinaigrette: one-fourth of olive oil, one tablespoon of lemon, mustard, garlic, minced, one-eighth of red wine vinegar, onion powder, and salt.

This salad is very good for health and can help in losing weight and sustaining for a long period.

Although, there are no specific rules for sticking to this diet, just some enhanced and basic guiding principles for adhering to the Mediterranean diet. That will help in better results and obtaining good health. This also helps in rapid weight loss that stays for a long period.

Mandatory Foods in Mediterranean Diet

Food that would be included in the mandatory food list is traditional foods of the Mediterranean diet.  Like fruits, vegetables, nuts, legumes, whole grains, etc. There are guiding principles, right? But where? So, here are those principles to be imposed. What to eat and what to sub-include.

Water is very essential for the problem of hydration. Water is our most important beverage in the Mediterranean diet. As water is a cure for dehydration. The Mediterranean diet also includes the restrained value of red wine in a day, and it also allows for tea and coffee.

1. Fruits: oranges, bananas, melons
2. Vegetables: tomatoes, red onions, Brassica oleracea botrytis, Brussels leaves, Mushroom-shaped cloud, baby carrot, sweet potatoes
3. Nuts: cashews, walnuts, almonds
4. Legumes: a trifling amount, beans, Lens culinaris
5. Whole grain: corn, brown rice, an ounce of bread, an ounce of pasta
6. Seeds: flax spores, autumn pumpkin pits
7. Seafood: fish, prawns, huitres,
8. Fats: olive oil, avocado oil, coconut oil

Foods for occasionally eating:

• Milk
• Chicken
• Eggs
• Yoghourt
• Dud

There is no confusion about the Mediterranean diet to follow.  But for the most effective results, physical activity plays a very important role. Not in this diet in every diet. If you are seeking good results, there is no other activity that is more effective than exercise. Make sure to do some physical activity that is easy and comfortable for you.

List of Mediterranean foods that surely help you in losing weight:

• Lemon Half-pint pasta: Pasta has now become the favorite dish of most people. There are no limits on eating pasta if you consume it in an adequate measure or an ounce of pasta. This will lead to your satisfaction and also helps in overeating.

• Halloumi and tortilla: Tortilla is not in the Mediterranean diet. Halloumi is the Mediterranean diet, salty goat cheese that originated in Cyprus and pairs. If you want to fry halloumi you can use olive oil.

• Swordfish with capers
• Lentil plant soup
• Calamari’s salad
• Garden egg frittata

While using the Mediterranean diet for losing weight, studies also assure that this will help you in consuming more proteins. If you are on this diet for a long time, you will see the best results even further.

Ketogenic Mediterranean Diet

The ketogenic diets are a very operative way of losing weight as these diets help in lowering blood pressure, increasing insulin, increase the blood level of glucose. The ketogenic diet is well measurable and a healthy diet to follow as a weight loss remedy. The Mediterranean diet is a popular weight loss diet and the healthiest diet. That includes basic ingredients, easy to follow with no strict rules. As the Mediterranean diet is varied and varies among many Mediterranean countries so this makes it a little difficult to find its healthiest constituents.

Red Wine

Red wine is healthy for some health benefits, but it consists of a lot of calories. A bottle of red wine can easily contain about 600 calories. So, if you are on this diet and want to lose weight this would be best to consume red wine as an occasional treat. Water is the best choice for a drink. In the Mediterranean diet, dairy products should be used carefully. Mostly, if it comes to cheese or yoghurt. Unnecessary additional fat in milk will raise your saturated fat and calorie intake.

Alike, the Mediterranean diet includes the consumption of a lot of fruits. Then there is no need to drink fruit juices and wines that contain a large amount of sugar.

Wrap up

Weight loss becomes a raising issue throughout the world. Everyone wants a slim and healthy body. There are a variety of diets, exercise plans, and supplements available but not all work effectively and efficiently. People also feel stressed while doing other diets because they are very strict and had harsh rules to follow. But in the case of the Mediterranean diet, it is popular no doubt, but at the same time this is very easy to follow, and the body easily adapts to the changes made by this diet. This diet has many health benefits and is also the cure for losing weight problem.

If you are genuine about your weight loss plan you should go hand in hand with other activities too. Raise your physical activity timing and burn calories. You should get enough sleep and reduce your appetite.