They might also support blood pressure control, heart health, digestion, and energy levels. Although the Mediterranean plan makes specific suggestions, such as “more fruits and vegetables” and “less dairy,” the actual serving sizes aren’t specified, “so it’s easier to gain weight on this plan than it is on some of the others,” Kirkpatrick says. Research suggests that following the Mediterranean plan is good not only for weight loss, but for weight-loss maintenance. One study found that people who stayed committed to the Mediterranean way of eating during the post-dieting period had a twofold increased likelihood of maintaining their weight loss. Most other heart-healthy diets recommend getting less than 35% of your calories from fat. But in the Mediterranean diet, an average of 35% to 40% of calories can come from healthy fats.
Carve Out Time in Your Schedule to Cook
The diet was shown to reduce the risks of adverse pregnancy outcomes like preeclampsia, gestational diabetes, preterm birth and stillbirth when followed in pregnancy, according to one study. News & World Report has consistently ranked the Mediterranean diet, for several years running, No. 1 in multiple categories, including best for heart health, best for diabetes and best overall diet for weight loss. While research suggests that the Mediterranean diet comes with a wealth of benefits, it does have a few drawbacks. For starters, if you prefer a more specific outline of what or how much to eat (and when), you won’t find that on this eating plan. This boundless flexibility could be misinterpreted as license to overdo it on “allowed” items because they are “healthy”— a psychological trap known as the “ health halo effect ”. If it’s helpful, you can jump on the “Meatless Mondays” trend of foregoing meat on the first day of the week.
Foods to limit on a Mediterranean diet
Explore some options that may be new to you, such as brown rice, barley, buckwheat, couscous, farro, quinoa, or millet. Good choices include avocados, apples, apricots, figs, tomatoes, and melons. Eating like an Olympian means more than just consuming the right number of calories. Understanding what, when, and how to eat for the demands of your particular sport can give… Certain elements, such as tone, sound effects, and music, may not fully capture the intended experience in textual representation. Therefore, the following transcription may have been modified for clarity.
What Challenges Does Following the Mediterranean Diet Present?
Studies have linked the diet to lower cardiovascular risk and several other health benefits. How can you incorporate these healthy foods into your everyday life? The Mayo Clinic Diet helps you achieve lasting weight loss with custom meal plans and proven strategies. “I tell my patients that even though it’s called the Mediterranean diet, it really should be called the ‘Mediterranean way of life,’” says Dr. Yaghoobzadeh. “Diets are usually something that you do that is short-lived, or very specific, and you can’t stay on them for long. The Mediterranean diet isn’t a 30-day fast or a 10-day no-carb diet, and you don’t need to bring a salad in a brown bag if you go out to a restaurant.
- This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all.
- In the Mediterranean region arose the power of the Cretans, then emerged the Phoenicians and the learned Greeks up to the emerging power of Rome, which allowed the territory to become the “good land” between the East and the West.
- (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy.
- When you eat less meat and fewer processed foods, you naturally lower your intake of saturated fats and trans fats, which can help protect your heart and keep other illnesses at bay.
- This article is based on scientific evidence, written by experts and fact checked by experts.
- Yet a Mediterranean diet can be a varied and inclusive way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting the way other diets (looking at you, ketogenic diet) do.
The Power of Whole Grains
Gobble’s chefs hand prepare all sitejabber ingredients before sending them to your home. By cutting down the prep time, you can have a home-cooked meal in 15 minutes. A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (). URAC’s accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services.
Mediterranean diet: eating behaviors and lifestyles
Developed by Dr. Alice Ammerman, Dr. Thomas Keyserling, Samuel-Hodge and other colleagues, the Med-South diet melds Mediterranean eating patterns with traditional dishes from the Southeastern United States. Think healthier hush puppies, entrees that are baked or cooked on a stovetop instead of deep-fried, and vegetables cooked in olive oil rather than lard. UNC faculty developed a spin on the Mediterranean diet known as the Med-South diet — a program that follows the patterns of the Mediterranean diet and incorporates a Southern twist. The diet is part of a lifestyle program that is undergoing clinical trials to determine whether it can be effective for long-term weight loss and understand how health centers can effectively deliver the program to patients in need. This food and nutrition nonprofit serves up great resources for anyone looking to take a deeper dive into the Mediterranean diet. You’ll find print and e-books, such as their 4 Week Menu Plan, a weekly newsletter, and a printable brochure to get started on the diet.
How it compares to Western eating patterns
It is a more traditional eating lifestyle that offers flexibility to incorporate a wide range of nutrient-dense foods. Tenets of this eating pattern–plenty of plants, low-fat dairy, whole grains with meat and sweets sparingly, are shared among and can be adjusted to fit many eating traditions around the world. The Mediterranean region contains examples of the many diverse cultures around the world that emphasize a lifestyle that not only prioritizes nutritious food but also values physical activity, social gatherings and relaxation—all of which can positively influence health. “This lifestyle encourages diversifying your protein intake by including more plant-based protein, fish and shellfish, white cheeses, skinless chicken and limiting the amount of red meat,” says Obeid.
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Zelman advises working with a registered dietitian nutritionist to help you navigate it. The Mediterranean Diet was discovered to have particular health benefits by Ancel Keys of the University of Minnesota in the 1950’s. He happened upon this discovery while studying the health of poor populations in Southern Italy in comparison to the wealthy in New York. He found the Italian populations had lower levels of cholesterol and a low rate of coronary heart disease (1). The Mediterranean diet offers a way to shed some extra pounds, allowing you to eat a variety of tasty foods with few restrictions, though you will need to limit your total daily energy intake. But the foods itself do not feel like a typical diet, telling you to eat this and not that, which makes it easier to continue this eating plan long term.
A 7-day sample Mediterranean-style diet meal plan
Rather than focusing on restriction, the Mediterranean approach encourages mindful enjoyment of meals, seasonal variety, and balance. This makes it not only effective, but also enjoyable and sustainable. Spoon vegetables into a shallow bowl over couscous and garnish with fresh mint and parsley. In U.S. News and World Report’s 2024 ranking of best diets, the Mediterranean diet was not only best overall diet but also rated high in the categories of Best Weight Loss Diets, Best Family-Friendly Diets and Easiest Diets to Follow. If you’re looking to start the Mediterranean diet, here is what you need to know. For the seventh straight year, the Mediterranean diet has won the title of best overall diet in U.S.
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Adopting a Mediterranean eating pattern can sound overwhelming, especially if your busy lifestyle makes it hard to prepare fresh food. It can also sound challenging because we’re not as familiar with the types of food and different recipes offered in a Mediterranean lifestyle. Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach.
The same goes for people with a history of substance misuse, or those who are pregnant, trying to become pregnant, or nursing, in which case the Mediterranean diet, which includes wine, isn’t advisable. Even beyond these demographics, the consumption of alcohol may not support your goals. “It’s important to note that the benefits attributed to alcohol come from polyphenols (antioxidant compounds) found in fermented grape skins, not from the alcohol content /reviews/unimeal.com itself,” Dr. Li says.