How the Mediterranean Diet Can Help You Lose Weight
For many people who follow it, the Mediterranean diet results in weight loss in a natural and effortless way.
While most weight-loss diets focus on counting calories, following a strict menu, weighing and measuring foods, or undertaking a rigorous exercise program, the Mediterranean diet focuses on enjoying a wide variety of healthful foods and taking the time to savor meals and share them with others. It’s a joyful way of eating as well as a healthful one.
By removing processed foods and fast foods from your diet, which are laden with unhealthful fats, sugar, and chemicals, you can significantly decrease your caloric intake while actually eating more food. Without counting calories or fat grams, you can trade unhealthful, “empty” foods for those that not only promote good health but also support the loss of stored fat.
For years, the low-fat diet has been promoted as the only real way to lose weight, but we now know that this just isn’t true. In fact, a low-fat diet very often results in weight gain and can be unhealthful to boot.
A research hospital in Switzerland recently examined six separate studies comparing the Mediterranean diet and a low-fat diet. People who followed the Mediterranean diet for the studies experienced greater weight loss, lower body fat percentages, lower blood pressure, and better blood sugar levels than those on the low-fat diet.
Because it includes such a wide variety of healthful, fresh foods, the Mediterranean diet supplies a healthful amount of fiber and “good” fats, both of which support weight loss by helping you to feel full. A high-fiber diet also slows the rate at which sugar is absorbed into your bloodstream, which helps control both blood sugar and insulin levels. Too much insulin in the bloodstream stops fat loss, as insulin triggers fat storage. Fiber from whole grains, fruits, and vegetables also helps to improve digestion, which can be an important factor in weight loss. Many of the antioxidants found in fresh fruits and vegetables, such as lutein in apples, have also been shown to encourage weight loss. Overall, the Mediterranean diet allows people to lose weight naturally and healthfully, without going hungry or eliminating food groups. You’ll not only be able to lose weight on the diet, you’ll enjoy yourself while you do.