Some people spend years bouncing back and forth between different diets to lose weight and get healthy. The problem with fad diets is that they come and go quickly, with periodic surges in followers that may last a few years but fizzle out quickly. The diets that have been the most effective, like the Mediterranean Diet, stick around for longer periods since they produce results. Known for its numerous health benefits, the Mediterranean Diet focuses on healthy eating rather than weight loss tactics. Though it may still help with weight loss, this diet contributes more to overall health.
The Mediterranean diet may also be a good option for those with heart health concerns or people trying to lose weight and avoid chronic health issues caused by obesity. What exactly can you eat on this diet, and how can you plan your meals around these foods? What additional weight loss tips do you need while following the Mediterranean Diet?
Foods To Eat On The Mediterranean Diet
The Mediterranean Diet is actually very versatile compared to other diets. As long as you stick to fresh produce, healthy fats, unprocessed meats, and fruits (fresh, frozen, canned–as long as there’s no added sugar), you can mix and match these foods to create delicious daily meals.
- Whole Grains: brown rice, oats, barley, buckwheat, rye, corn, whole grain pasta & bread
- Fruits: berries, grapes, peaches, bananas, melons, apples, pears, figs, oranges
- Vegetables: potatoes, sweet potatoes, broccoli, kale, radishes, zucchini, tomatoes, spinach, onions, cucumbers, carrots, cauliflower
- Healthy Fats: avocados, olives, avocado oils, extra virgin olive oil
- Nuts & Seeds: cashews, almonds, walnuts, chia seeds, sunflower seeds, pumpkin seeds, and nut butter
- Fish & Seafood: tuna, salmon, trout, mackerel, sardines, shrimp, crab, clams
- Poultry: turkey, chicken, duck
- Eggs & Dairy: eggs, milk, cheese, yogurt
- Legumes: peas, chickpeas, lentils, beans
How To Meal Plan
What should you include in your meals? We’ve grouped the foods above in categories based on how often the Mediterranean Diet recommends eating them.
- Each Meal: olive oil, vegetables, whole grains, fruits,
- Once A Day: eggs, dairy, poultry
- 2 To 3 Times A Week: legumes, seafood & fish, nuts
- Once A Week: processed sugar, red/processed meats
Weight Loss Tips
What if your main goal is to lose weight and reduce your chance of health conditions related to obesity? Can the Mediterranean Diet still work for you? Yes, it can! Following this diet and a few simple tips can help you see the numbers on your scales start dropping.
- Avoid Processed Foods
Anything high in sugar or sodium will work against your body while you’re trying to lose weight. The Mediterranean Diet focuses on flavoring foods with herbs and spices rather than relying on salt. Following recipes that stick to the Mediterranean Diet will help you make delicious, flavor-packed meals. Plus, you won’t have to worry about causing more inflammation with unnecessarily high amounts of sodium.
- Control Food Portions
If weight loss is your goal, you’ll need to watch how much you eat. You don’t have to become obsessed with portion sizes. Instead, eat enough at meals to feel full but not stuffed. If you deal with hunger between meals, try a snack of fruits or vegetables to tide you over until the next meal.
- Limit Alcohol
While you can drink on the Mediterranean Diet, the less you have, the better. Most alcoholic drinks are heavily processed and will counteract your diet. If you enjoy a drink with dinner now and then, avoid beer or liquor and go for a glass of red wine once or twice a week.
Need Weight Loss Advice?
Seattle Plastic Surgery offers customizable weight loss programs that aim to help you lose weight at a pace that works for your body and lifestyle. Our providers will help you decide what diets and foods will kickstart your weight loss. Book your free consultation online or call (206) 324-1120 to schedule today.
Dr. Jonov is a cosmetic surgeon who specializes in plastic surgeries of the face, breast, and body at Seattle Plastic Surgery.
