Written By Marija Nestorovic / Reviewed By Ray Spotts

The Mediterranean diet is a specific style of eating based on consuming traditional foods from countries like Greece, France, Spain, and Italy. Many doctors claim that this regimen is associated with increased weight loss, decreased inflammation, and risk of heart diseases. Here is how it works: 

What Can You Eat on a Mediterranean Diet?

This diet is focused on whole foods, and practically you can always find something for yourself. You can eat every kind of fruit and vegetable daily, which should be the base of your meals. Plant-based fats such as nuts, olive oil, and avocados can be great ingredients for salads.

Also, make sure to bring the best from everything. Use protein from legumes and beans and whole grains like quinoa, oats, or couscous. If you're a seafood lover, here is excellent news - you should eat it at least two times a week. Eat in moderation foods like poultry, eggs, and dairy products.

Red meat should not be the central part of your diet, but you can eat it rarely. Beverages like coffee, tea, water, and wine are indispensable. Consuming wine is acceptable as long as you respect the recommendation of one glass for women and two per man daily. 

Which Foods to Avoid? 

You must exclude everything with additional sugars like soda, sweets, ice cream, refined grains in white bread, processed meats, and refined oils. Pasta should be replaced with a fish fillet for lunch and white bread with oatmeal for dinner.

Mediterranean Diet and Weight Loss

Whole grains would make you feel full longer and stop you from snacking between meals. They promote much healthier body weight. Fruits and veggies that you eat in every meal are rich in water and fiber, and they are available in larger quantities since they have just a few calories per bite.

From time to time, you can afford to yourself a bit of pleasure by eating a smaller portion of pasta with extra virgin olive oil and seafood, but any type of added sugar is not considered. 

Doctors from the weight loss clinic Chicago agree that the main factor that affects you gaining weight is pastries, pasta, white bread, processed meats, sugary drinks, and candies. If you quit your previous lifestyle and diet by giving the Mediterranean diet a chance, you'll receive the results faster than you think. 

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Written By:

Marija Nestorovic has been a health and diet enthusiast for as long as she remembers. She's passionate about questioning every new dietary trend that comes up and determining whether it's scientifically proven or just another fad diet. She enjoys spreading her knowledge on the subject and helping people kick-start their weight loss healthily and sustainably.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.

Photo by Brooke Lark on Unsplash