The Mediterranean diet has gained more and more followers as its health benefits are proven. Last year it was ranked as the best diet for a food healthy by US News and World Report. This type of diet prioritizes fish, seafood, whole grains, fresh fruits and vegetables, predominant in countries surrounding the Mediterranean Sea. Dairy products, olive oil and legumes, such as beans, lentils and chickpeas, are also included.
According to nutritionist Tamiris Selau, this diet stands out for showing good results, especially in the treatment of cardiovascular diseases and type 2 diabetes. But the benefits go beyond that. One study published in Jama Internal Medicine last year found that people who strictly follow a Mediterranean diet over the long term have an almost 20% lower risk of dying prematurely from any cause.
In another search, published in 2022 in Jama Network Open, scientists investigated the effects over time of adherence to the Mediterranean diet among middle-aged and older Hispanic adults. Those who stuck to the diet had better overall cognition and a lower level of decline in learning and memory.
Another positive point of adhering to this type of diet is that it increases the growth of beneficial bacteria in the intestine, reducing inflammation, according to research published in May 2023 in Nutrients. Furthermore, among the main modern diets, the Mediterranean diet is among those that cause the least environmental impact.
Does the Mediterranean diet help you lose weight?
Even though it is an ally in the weight loss process by encouraging the consumption of natural foods, the Mediterranean diet does not work alone for those who aim to lose weight, according to nutritionist Tamiris. This is because it is not related to the practice of a calorie deficit – which occurs when a person consumes less energy than the amount spent during the day.
“The Mediterranean diet does not have superior weight loss power when compared to a calorie deficit. We need to have the intention of consuming less and spending more energy so that we actually lose weight”, she highlights.
Regardless of the case, whether to achieve weight loss or just adhere to a healthy eating pattern, Tamiris highlights the importance of seeking support from a nutritionist, as the professional will make diet recommendations based on each person’s individual needs.
How to begin
To include the Mediterranean diet in your routine, it is necessary to restrict red meat and increase the consumption of fish, red and tropical fruits, as well as legumes and oilseeds. When preparing the traditional “Brazilian dish”, for example, it is recommended to include brown rice, lentils, fish, leaves and dark green vegetables. “Also choose olive oil to dress your salad”, advises the expert.
Tamiris warns against the consumption of oilseeds – foods that contain oils and fats, such as chestnuts, almonds and olive oil itself. “If a person is looking to lose weight, fats end up having a higher energy density when compared to carbohydrates and proteins. We have to pay attention to the amount we are going to consume of these oilseeds.”
See too
The nutritionist recommends suggestions for the main meals of the day. Check out:
Breakfast:
• Red fruit smoothie with Greek yogurt, chia seeds, linseed and sesame seeds;
• Yogurt or portion of fruit with oats, walnuts and flaked almonds;
• Wholemeal bread with egg, avocado and tomato.
Lunch:
• Salad with tuna, olives, tomatoes, cheese, grilled chicken or grilled fish (preferably salmon) with potatoes, brown rice and lentils. Season the salad with lemon and add a mix of seeds (chia, linseed, sesame and pumpkin and sunflower seeds).
Afternoon snack:
• Natural yogurt with almonds;
• Mix of oilseeds (almonds, chestnuts and peanuts) with fruits (apple, green apple or grapes).
To have lunch:
• Grilled salmon with roasted vegetables, quinoa salad, arugula, zucchini;
• Spaghetti with pesto sauce, made with olive oil.
Tags: Mediterranean diet include eating routine
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