10 Hacks to Losing Weight on the Mediterranean Diet
The Mediterranean Diet is very popular around the world for many reasons. It is not a true diet, but more of a lifestyle change. Sustained weight loss happens when you make permanent changes that will ultimately affect your weight and health.
People who live in the Mediterranean and follow this “diet” have the following benefits:
· Reduced risks of: depression, Alzheimer’s, cancer, cardiovascular disease
How can you lose weight on this diet?
1. Eat Fruit Daily
The diet calls for three or more servings of fruit each day. Some easy ways to get your fruit daily are apple slices, grapes, or even dried fruit.
2. Limit Sweets
On the Mediterranean diet (and on most diets), you must limit sweets to lose weight. Sweets and processed foods are high in fats that you don’t need.
3. Eat Vegetables Daily
Try to eat a vegetable with each meal.
For example:
Breakfast- avocado slices on toast
Lunch- leafy mixed green salad
Dinner- okra, cabbage, carrots, etc.
4. Limit Red Meat
On the diet, focus on fish and nuts as your sources of protein. Red meat should be eaten in small amounts.
5. Choose olive oil to cook your foods.
6. Eat 3 servings of fish or nuts a week
7. Add exercise in your day
You should try to do some sort of exercise daily for at least 30 minutes. If your goal is weight loss, then you can focus on cardio exercises to help you burn fat.
8. Eat More Leafy Greens
Add spinach, lettuce, and kale to your meals.
9. Whole Grains Daily
Eat whole-grain breads/pastas each day.
10. Use more herbs and spices in your foods
Reduce the use of salt in your food, and instead use herbs and spices as flavors. Try parsley, oregano, clove, cumin, chili powder, and pepper on your fish and in your foods.
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