Compiled & reviewed by

Dr.Sanjana.V.B . BHMS,DRRM,CDN

Mediterranean diet for weight loss

     Last few decades has witnessed an enhanced interest or wave with respect to health awareness,diet and nutrition  in different parts of the world.Perhaps,the rising toll of annual mortality rates from cardiovascular diseases like heart attacks,strokes and some  cancers might have generated this wave.

The research sector of health science has emerged with invaluable findings related to diet and occurrence of diseases. In the light of those findings specific diet patterns also evolved to combat diseases. The western diet is devoid of vegetables and fibers and the high contents of unhealthy carbs and fats make populations prone to grave morbidities. Mediterranean diet was a proposition to solve these hurdles to health.

What is Mediterranean diet?

      Mediterranean diet is a way of eating that focuses on the traditional diet patterns. Mediterranean cuisines mean food choices of people of countries that border the Mediterranean Sea. They choose chiefly foods from plant kingdom, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices etc. as the foundation of their diet. Olive oil is the main source of added fat. Mediterranean diet is adapted from this.

  Fish, seafood, dairy and poultry are included in moderation in Mediterranean diet infrequently. Red meat and sweets are eaten only occasionally. The diet focuses mainly on vegetables, fruits, whole grains, pulses, nuts and seeds. Healthy fats such as avocados, olive oil etc. is preferred.

  Olive oil is the main fat used in the Mediterranean diet and it is a great source of healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels. Nuts and seeds also provide monounsaturated fat and are good for health if consumed in moderation.

   The  preferred animal protein is fish and seafood.Oily fish, such as mackerel, herring, sardines, tuna and salmon, are rich in omega-3 fatty acids. Omega-3 fatty acids also help decrease triglycerides and lower the risk of stroke and heart failure.It is also anti-inflammatory in function.

Wine is also a component of  Mediterranean diet allowed in moderation. 

How can you include Mediterranean diet in your dietary choices?

·        Include more vegetables, beans and whole grains.

·        Eat oily fish at least twice a week.

·        Use olive oil instead of butter, ghee, excessive amount of cheese etc.

·        Serve fruits in your breakfast or in dinner dessert.

·        Include adequate amount of nuts and seeds in your snacks

·        Include yoghurt everyday

·        Choosing water as the main daily beverage & some wine

·        Avoid red meat and added sugars and junk foods.

The  Mediterranean Diet is flexible, and you can tailor it to your needs.

What does research state about Mediterranean diet and its health benefits ?

Research studies show that Mediterranean Diet can lower your risk of cardiovascular disease and many other chronic conditions. A dietitian can help you customize the diet to suit your individual needs.

The Mediterranean Diet has many benefits, including:

          ·        Lowering your risk of cardiovascular diseases like heart attack,stroke etc.

·        Help you maintain a healthy body weight.

·        Help reduce blood sugar, blood pressure and cholesterol.

·        Lowering your risk of metabolic syndrome.

·        Supporting a healthy balance of gut microbiota  [healthy bacteriae of gut]

·        Lowering your risk for certain types of cancers[ prostate,colon cancers]

·        Slowing the decline of brain function as you age;slow down the cognitive decline and dementia.

·        Improve longevity

·        Mediterranean diet favors foods high in fiber and antioxidants. The fiber  helps keep waste moving through your large intestine.

     Antioxidants protect you against cancer by  fighting against free radicals.High fiber content help reduce bad cholesterol and it also reduces the risk for colorectal cancers.

The chart given below is a sample of Mediterranean diet :

v Fresh fruits and vegetables Fruit, 3 servings per day Fruit, ½ cup to 1 cup

v Veggies: At least 3 servings per day,Veggies: ½ cup cooked or 1 cup raw.Have at least 1 serving of veggies at each meal.

v Include fruits and dry fruits  as a snack.

v Whole grains and starchy vegetables (potatoes, peas and corn)       3 to 6 servings per day

      ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal . Choose oats, barley, quinoa or        brown  rice. Choose whole grain bread, cereal, couscous and pasta.

v Bake or roast red skin potatoes or sweet potatoes.

v Limit refined carbohydrates.

v Extra virgin olive oil     1 to 4 servings per day     1 tablespoon;Drizzle on salads, cooked veggies or pasta.

v Legumes (beans and lentils)  3 servings per week ½ cup ;Add to salads, soups and pasta dishes.

v Fish           3 servings per week          3 to 4 ounces           Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel.

v Nuts         At least 3 servings per week       ¼ cup nuts or 2 tablespoons nut ; choose walnuts, almonds and hazelnuts.;Add to cereal, salad and yogurt. Nuts must be raw, unsalted and dry roasted varieties only.

v Poultry    No more than once daily (not a must ingredient)     3 ounces      

Choose white meat instead of dark meat. Avoid redmeat.Bake, broil or grill poultry.

v Dairy        No more than once daily 1 cup milk or yogurt; 1 ½ ounces natural cheese     but only naturally low-fat cheese;Choose fat-free or 1% milk, yogurt and cottage cheese.Avoid whole-fat milk, cream, and cream-based sauces and dressings.

v Eggs          Up to 1 yolk per day          1 egg (yolk + white);Limit egg yolks.

           have no more than 4 yolks per week if your cholesterol levels are high.

       References

1.     https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801#:~:text=What%20is%20the%20Mediterranean%20diet,the%20foundation%20of%20the%20diet.

2.     https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.