A Mediterranean diet in general is high in vegetables, fruits, legumes, nuts, beans, grains, fish and unsaturated fats like olive oil. It also usually involves eating a smaller amount of meat and dairy goods and the diet has been linked with good health, weight loss and a healthier heart.
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The diet has been followed by slimmers for years and is known to be one of the easiest diets to follow.
This is because you don’t have to cut your favourite foods out of the diet and it focuses more on what you are eating than the calories.
Of course you have to be in a deficit in order to lose any amount of weight but this will be easier when you are eating the foods that your body desires.
Studies have shown that long-term benefits of following this diet include weight loss.
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Healthline says: “The Mediterranean diet encourages eating a variety of nutrient-rich foods and limits processed foods and added sugars, which are often high in calories.
For this reason, pairing the Mediterranean diet with a healthy lifestyle could promote weight loss.”
One study in over 32,000 people showed that long-term adherence to the diet was associated with a decreased risk of gaining weight and belly fat over five years.
Certain types of alcohol, like red wine can also be included into the diet in moderation but should be limited to no more than one or two servings a day.
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Olive oil is also encouraged in the diet and is known to be the healthiest oil there is.
Olive oil has also been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease.
It is also rich in a substance called oleic acid, which has a powerful anti-inflammatory effect.
The diet is also rich in beans and legumes which are packed with protein.
Weight loss: The diet is high in vegetables, fruits, legumes, nuts, beans, grains and fish
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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.
Leafy greens are also essential for slimmers when following the diet and these should be consumed six or more times a week.
These include eating kale, spinach or lettuce, all of which 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.
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Lettuce is also packed with water which will also help to keep you hydrated.
Like with any diet, high levels of sugar will not help assist you on your weight loss journey.
Unless you burn all of the processed food off, then this can build up as fat around the stomach area.
This is why exercising along any diet is recommended in order to help burn more calories.
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.