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If you’re looking for a tried-and-true diet that will help you lose weight and improve your health, look no further than the Mediterranean diet.
A panel of nutrition experts recently rated the Mediterranean diet as the healthiest among 41 different diets. A professor at the Harvard School of Public Health described it as “possibly the best [diet] ever.”
The Mediterranean diet emphasizes whole fruits and vegetables, legumes, whole grains, lean protein, and olive oil. It substitutes processed foods with organic produce, red meat with fish, butter with olive oil, and salt with herbs and spices.
The diet is also low in sugar, saturated fat, trans fat, and “bad” cholesterol.
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Unlike most trendy weight-loss diets, the Mediterranean diet has a centuries’ long record and is more than a passing fad. It’s endured because it’s reliable, easy to follow, and leads to great results.
Read on to learn about the benefits of the Mediterranean diet and how you can get started with it.
How The Mediterranean Diet Helps You Lose Weight
The Mediterranean diet has been proven to lead to weight loss. One of the main reasons for this is that it emphasizes “good” fat—monounsaturated and polyunsaturated fats, found in olive oil, fatty fish, and nuts—as opposed to “bad” fat.
So if you want to lose weight, you don’t need avoid fat altogether; just stick to “good” fat.
The contrast between the Mediterranean diet and the modern Western diet is evident in the disparity between young Italians and older Italians when it comes to obesity.
The adult obesity rate in Italy is among the lowest in Europe (about 10%). But younger Italians, who are increasingly shunning the Mediterranean diet in favor of an American-style diet, have a much higher obesity rate (36%).
It reduces your blood sugar levels.
The Mediterranean diet is virtually sugar-free and lowers your blood sugar levels. This, in turn, reduces your risk of developing type-2 diabetes, heart disease, and other cardiovascular problems.
It also reduces the risk of metabolic syndrome, a condition featuring high blood pressure and high blood sugar that is linked to heart disease, type-2 diabetes, and stroke.
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It strengthens your bones.
The Mediterranean diet is good for your bone health and reduces your risk of developing osteoporosis.
If you already have osteoporosis, following the Mediterranean diet can help alleviate the symptoms. A study of seniors with osteoporosis showed that those who followed the Mediterranean diet over the course of a year experienced less bone decay.
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It can elevate your mood.
A study published last year suggests that following the Mediterranean diet is linked to a reduced likelihood of being diagnosed with depression.
Depression is associated with inflammation, and fruits and vegetables are anti-inflammatory. Inflammation in the brain triggers anxiety and alarm, which can potentially lead to suicidal ideation.
So avoiding pro-inflammatory foods (such as processed meats and sugary foods) is good for your mental health.
It can improve your brain function and memory.
One study found that older adults who followed a Mediterranean-style diet scored better on cognitive function tests than those who did not.
Following the Mediterranean diet also reduces your risk of developing cognitive impairment later in life. This is because it features nutrients such as omega-3 and omega-6 fatty acids, which enhance connectivity in the brain.
It can reduce your risk of getting breast cancer.
A study involving female monkeys showed that those who were made to follow a Mediterranean-style diet had much higher levels of certain bacteria that prevent the growth of breast tumors. There are many factors that affect whether you get breast cancer, but adhering to a healthy diet can help reduce your risk of getting it.
It improves your digestion.
The fiber in fruits and vegetables, staples of the Mediterranean diet, is essential for digestion. Fiber induces the growth of probiotics (“good bacteria”), which help improve digestive health. As a result, fiber speeds up digestion and can help relieve constipation.
(Note that staying hydrated is also necessary.)
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It improves your fertility.
If you are a middle-aged woman looking to get pregnant, switching to the Mediterranean diet might help. Diets high in whole grains, vegetables, and unsaturated fats have been shown to improve fertility in both sexes.
Conversely, eating processed foods has a negative impact on your fertility. One of the main causes of infertility issues (including PCOS and endometriosis) is inflammation, and the Mediterranean diet emphasizes anti-inflammatory foods.
Why You Should Try The Mediterranean Diet
The Mediterranean diet is a good example of the fact that being healthy and slender doesn’t have to be difficult.
Italy is known for its food for a reason, and there are lots of great recipes that align with the Mediterranean diet. Here is a list of 50 recipes to get you started.
If you want to get really Mediterranean, you should consume your meals in a leisurely manner.
This is not only authentically Mediterranean... But it also is better in terms of digestion and leaves you feeling more satiated, which is good for weight loss because it means you’re less likely to overeat.
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Get The Benefits Of The Mediterranean Diet In Your Life
As I mentioned, the Mediterranean diet can help your digestive and gut health…
And with a healthier gut and better digestion, you get less bloating and more energy!
That’s one of the many great benefits of the Mediterranean diet.
However, while the Mediterranean diet is amazing for your health…
You don’t actually have to follow any specific diet in order to get these benefits.
In fact, one TV doctor found a way for almost anyone to improve their gut health (AND stay trim).
The secret is simply adding 4 key things to your diet…
And with this trick, you can still eat almost anything else you want!
Here’s what you need to add to your diet, and how to get it:
