How to Try the Mediterranean Diet for Weight Loss?

The Mediterranean diet for weight loss is one of the most popular diets followed around the world.

This diet originates from the Mediterranean region and includes fresh fruits, green vegetables, whole grains, legumes, fish, nuts, olive oil, moderate amounts of dairy, red meat, and poultry.

Consumption of sugars and processed foods are completely excluded from this diet. These foods are usually consumed by people in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

In this article, we bring out the guidelines to follow the Mediterranean diet for weight loss along with a list of foods to include and avoid.

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Mediterranean Diet Foods

Vegetables should be included in a Mediterranean diet for weight loss. (Image via Unsplash/Fallon Michael)

The Mediterranean diet for weight loss should ideally consist of the following foods:

• Vegetables: tomatoes, broccoli, cucumbers, potatoes, sweet potatoes, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, and turnips
• Fish and seafood: tuna, mackerel, shrimp, salmon, sardines, trout, oysters, clams, crab, and mussels
• Poultry: chicken, duck, and turkey
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, and milk
• Fruits: apples, bananas, oranges, grapes, dates, figs, melons, pears, strawberries, and peaches
• Nuts and seeds: almonds, hazelnuts, cashews, walnuts, peanuts, macadamia nuts, sunflower seeds, pumpkin seeds, and watermelon seeds
• Nut Butter: almond butter, cashew butter, and peanut butter
• Legumes: pulses, peanuts, chickpeas, beans, peas, and lentils
• Whole grains: oats, brown rice, whole wheat bread, rye, barley, corn, buckwheat, and whole wheat pasta
• Herbs and spices: garlic, sage, nutmeg, cinnamon, basil, mint, rosemary, and pepper
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Healthy fats like butter, avocado oil, and olive oil can be used to prepare various recipes.

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Foods to Avoid in Mediterranean Diet for Weight Loss

The following foods are considered detrimental to health and are discouraged while following the Mediterranean diet for weight loss:

• Refined sugar: ice creams, sodas, and other beverages contain added refined sugar which is detrimental to health.
• Refined grains: white bread, pasta, crackers, and baked confectionaries
• Trans fats: Margarine, fried foods, and other highly processed foods
• Refined oils: soybean oil, canola oil, cottonseed oil, sunflower oil, and other seed oils
• Processed meat: sausages, hot dogs, salamis, and other similar products
• Highly processed foods: fast food, instant meals, and readymade snacks

If you really crave these foods, you can include cheat meals once a week at most.

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Mediterranean Diet Recipes for Weight Loss

Eggs are important for a Mediterranean diet for weight loss. (Image via Unsplash/Tamanna Rumee

The jam-packed nutrition in eggs makes them one of the most important foods to be included in the Mediterranean diet for weight loss. Here's an easy and simple recipe to prepare at home:

Mediterranean Egg Salad

Ingredients:

• 2 tbsp celery, finely chopped
• 3 tbsp green onion, finely chopped
• 2 tbsp dill leaves, chopped
• 3 tbsp chives, chopped
• Extra virgin olive oil

The salad dressing:

• 5 tablespoons of egg mayonnaise
• 2 tsp lemon juice
• 2 tsp Dijon mustard
• 1 tsp paprika powder
• 1/2 tsp sea salt
• 1/2 tsp ground pepper
• 1 garlic clove, minced

Instructions:

• Peel and chop the hardboiled eggs, and take them in a large mixing bowl.
• Add the finely chopped celery, red onion slices, dill, and chives. Sprinkle the salt, pepper, and paprika.
• Add the remaining dressing, and mix gently with a spoon.
• Drizzle extra virgin olive oil for an amazing aroma.

Eggs are ideal for a ketogenic diet and can be used to prepare the best high-protein snacks.

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Chicken in Honey Garlic Sauce

While following the Mediterranean diet for weight loss, calories and protein in chicken can help you boost your metabolism and promote weight loss.

Ingredients:

• 1 lb chicken breast, boneless and skinless
• Salt and pepper
• 1/2 tbsp (50g) unsalted butter
• 2 garlic cloves, minced
• 1 tbsp of vinegar
• 1/3 cup wild honey

Instructions:

• Cut the breasts into large pieces. Marinade with salt and pepper.
• Melt butter in a large pan over medium heat.
• Add chicken to the pan, and cook for 2-3 minutes.
• Turn the heat down slightly when the water evaporates.
• Add garlic and other herbs to the pan.
• Add vinegar, soy sauce, and honey, and boil for a minute or till the sauce is thickened.
• Coat the chicken in the sauce, and cook further for five minutes.
• Serve with garlic bread or grilled vegetables.

Try to include other protein items as well for a Mediterranean diet for weight loss.

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Benefits of Healthy Mediterranean Food

There are many reasons why you should follow the Mediterranean diet, including improved insulin sensitivity and reduced inflammation in the body. Freshly sourced whole grains, meat, vegetables, and fruits are ideal for better health. You can also try the plant-based green Mediterranean diet if you are aiming to go vegan.