A Mediterranean diet has been followed by dieters for years and is known as one of the easiest diets to follow. This is because you don’t necessarily have to cut your favourite foods out of your diet and it focuses more so on the foods you consume rather than the calories. An expert has revealed his top tips for following the diet.
“It is rich in oily fish, veg, legume and olive oil and little in the way of sugary snacks. Eating this way will help improve both your mood and your weight…Mediterranean diet is low in sugar, rich in healthy fats such as salmon, mackerel and nuts. Eating fruits and vegetables, as well as full fat yoghurt and the occasional glass of wine in the evening is also encouraged.”
Studies have shown that long-term benefits of following this diet include weight loss.
In order to lose any amount of weight, your diet needs to be in a calorie deficit. The Mediterranean diet allows you to lose weight while still incorporating all the necessary vitamins your body needs.
Dr Mosley has shared his tips on following the diet and what you should be incorporating into your diet regime.
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Eat good fats
Dr Michael Mosley says: “Snack on a small handful of nuts five times a week. The best type are almonds and pecans. Olive oil is rich in a substance called oleic acid, which, like eating fibre, has a powerful anti-inflammatory effect.
“So splashing olive oil on your salad or vegetables is really good.” Olive oil has also been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease.
While nuts are a very healthy source of fat, portion control should be maintained in order to benefit from eating them. Around 50g is a standard portion size when it comes to nuts like almonds.
Eat some protein
Incorporating a high level of protein into your diet is crucial when weight loss is your aim.
Dr Michael Mosley says: “Eat legumes four times a week. Legumes are things like kidney beans, lima beans or lentils. Like vegetables they are rich in all sorts of vitamins and minerals…You can also eat red meat or chicken once a week.”
Protein sources will also help you keep fuller for longer which will hopefully mean your overall calorie intake will be reduced, in turn, helping you lose weight.
Eat more plants
Dr Michael Mosley advises to eat leafy greens six or more times a week. Leafy greens include kale, spinach or lettuce and these food groups have been linked to weight loss.
They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates but being loaded with fibre.
Fibre can increase the feeling of fullness which can help you lose weight because you will be less hungry to consume other calories.
Eat less sugar
Like with any diet, high levels of sugar will not help assist you on your weight loss journey.
Dr Mosley explains how foods rich in sugar aren’t only bad for your teeth, they are bad for your waistline too.
He says: “This is partly because these foods are horribly addictive (once I’ve started on a bar of chocolate or a packet of biscuits I just can’t stop until they are all gone), which means we go on eating long after we know we should stop.
“Unless you do lots of exercise, all those excess calories will be laid down as fat around your waist.”
While this diet is recognised as one of the healthiest forms of dieting, it can take some time for weight loss results to show.
Therefore in order to see the best results, it should be followed alongside regular exercise.
