Can you recommend a good Mediterranean diet plan for weight loss?

Question

Hello doctor,

I am a 25-year-old woman. I have recently heard about the Mediterranean diet for weight loss. Is this diet truly healthy and effective, or it is just another fad diet? Can you please suggest a good Mediterranean diet plan for weight loss?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

The Mediterranean diet plan mainly relies on a higher intake of plant-based food products and limited consumption of meat products. It helps to attain early satiety levels less and it is more over complex carbs. Overall, it helps in maintaining the ideal body weight.

It is composed of dietary practices that significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, obesity, etc. The diet includes

1. Regular intake of fruits and vegetables.

2. Frequent consumption of whole grains and legumes.

3. Daily use of olive oil, nuts, and seeds as a source of healthy fats.

4. A moderate intake of dairy products.

5. Occasional consumption of eggs, meat, fish, and wine.

6. Seldom intake of honey and added sugars.

Before following a strict Mediterranean diet plan, you need to shun certain types of food such as;

1. Butter and refined oils.

2. Refined grains like white bread and pasta, pizza, and food products made from white or refined flour.

3. Processed and packaged food products.

4. Red meat.

5. Desserts with high added sugars.