If you’ve come across this blog post, then it’s likely you’ve heard of the Mediterranean diet already. Maybe you’ve heard it’s the best diet for weight loss? Or maybe it was suggested to you by a friend or healthcare professional? Whatever the case may be, you are interested in learning more about it. Well you’ve come to the right place! I’m here to tell you all about getting started with the Mediterranean diet. (Keep reading!) You may have also heard of the DASH and MIND diets and that they also provide amazing health benefits. So which one should you follow?? In this 3 part blog series, I’ll explain the difference between the three lifestyles and how they can help you lose weight, manage blood sugar, and improve your heart health with the possibility of reducing medication need.
With March being National Nutrition Month, now is the perfect time to dive in to these popular diets. The Mediterranean diet has gained a lot of publicity as it is ranked #1 on the “Overall Best Diets in 2020” list by US News & World Report and has been for 3 years in a row. The DASH diet is ranked #2 for the last 2 years although it had been tied with the Mediterranean for some time. The MIND diet remains in the top 5. This doesn’t come as a surprise as all three diets are very similar. To determine which one is right for you, we’ll break each one down. Part 1 of this blog series will first focus on the Mediterranean diet.
(Stay tuned later this month for parts 2 and 3!)
Table of Contents
What exactly is the Mediterranean diet?
It stems from the lifestyle of those who have lived in countries which border the Mediterranean Sea; focusing on the typical diet of a Mediterranean in the 1960s. Wait..I thought this was a diet?? Not necessarily. There is not “one Mediterranean diet” but rather we are talking about the way in which you live…a lifestyle. It’s not just about eating a well balanced diet. Individuals in Mediterranean countries such as Greece, Italy, and Spain are also more active and less stressed compared to those in the U.S which can positively impact weight loss efforts and lower the risk of developing type 2 diabetes, heart attacks, and strokes. I think we can all agree we could use a little less stress in our lives!
I could do a whole post on reducing stress to improve health, but for the sake of not making this post too lengthy, we’ll just focus on the nutrition part of the Mediterranean lifestyle. The Mediterranean diet consists of a variety of anti-inflammatory foods such as fruits and vegetables with deep, rich colors, plant-based proteins such as nuts and beans, and olive oil as the main fat source. It’s not focused on calorie counting or eliminating certain food groups unlike how we typically attempt weight loss in the U.S. Changing our way of eating is often one of the hardest things to do, but not impossible. Follow this table below as a guide to help you slowly make changes towards the Mediterranean diet. Don’t miss that key word...slowly… The #1 mistake when making changes to our diet is making too many at once. This often leads to us feeling overwhelmed and frustrated…and most importantly…no progress. Instead, try mastering one idea and allow yourself time. Remember, success doesn’t happen overnight…although it would nice if it did right??
| Daily | Every other day | No more than once per week/special occasions |
|---|---|---|
| – Dark, leafy greens and other fruits and vegetables with deep, rich colors (5-7 servings per day) – Fish high in omega-3 fatty acids such as salmon and tuna (2 servings per week) – Plant-based proteins such as beans, seeds, nuts, and nut butters – Extra virgin olive oil is the primary fat source (1 Tbsp per meal) – Whole grains such as quinoa, whole wheat, and brown rice – Water throughout the day | – Lean meats like chicken, turkey, and eggs (3 oz per serving) – Dairy such as hard cheeses and plain yogurt – Optional: Red wine (5 oz for women; 10 oz for men) | – Red meats (beef and pork) and other foods high in saturated fats – Processed foods such as crackers, cookies, and chips – Added sugar typically found in ice cream, cakes, and pies |
Note that the section on the right, in the table above, says to limit certain foods to no more than one day per week. This does not mean to eliminate them entirely..because that’s unrealistic in most cases. Save these foods for special occasions such as holidays or get togethers with friends.
Is the Mediterranean diet right for me?
This lifestyle works for most individuals looking to lose weight, manage blood sugar, and improve heart health but it should be tailored to you. This is the key for long-term success.
This is not a fast weight loss plan. That being said, there is no reason weight loss needs to be quick. The focus with the Mediterranean diet for weight loss is building healthy habits, which takes time. Repeat after me… It. Takes. Time. This isn’t one of those fad diets that gives empty promises of losing 10 pounds in 1 week. No…this is a long-term lifestyle which will help you keep the weight off for good!
Aside from promoting weight loss, which can help manage blood sugar and blood pressure alone, the Mediterranean diet is great for type 2 diabetics and those with heart conditions. Providing more fiber from the heavy intake of fruits and vegetables and overall less added sugar consumed can help with blood sugar control. The high intake of fruits, vegetables, and nuts also provides a good source of potassium and magnesium which are beneficial in reducing blood pressure. If you need to reduce your cholesterol and/or triglyceride levels, the Mediterranean diet can help here too by being low in saturated fat and reducing chronic inflammation. In some people, by improving their diabetes and heart disease through the Mediterranean diet and weight loss, they also reduce medication need!
Sounds too good to be true right? I promise you, it’s real and I’ve had several successful clients. Interested in getting started on the Mediterranean diet? Call me at (720) 722-3438 to schedule your in-person appointment where I can help you each step of the way.
What makes the Mediterranean diet sustainable long-term?
Extra virgin olive oil is the main staple of the Mediterranean diet. But doesn’t fat make you fat? Not true. In fact, fat is the slowest to be digested in the body so it keeps you fuller longer. Pair that with fiber from fruits, vegetables, and whole grains plus protein from nuts, yogurt, and lean meats, and you’ll have a recipe for success. An added bonus: the lower amounts of added sugar will over time keep you from getting those wild blood sugar swings which often cause that “hangry” feeling. A diet that can keep you from feeling like you’re starving while losing weight? Yes, please!
How can I get started right now?
Great, you’re excited to get started! But remember don’t make too many changes at once! I find this often leads people to get overwhelmed and toss everything out the window after 2 weeks. The key is to make changes slowly (*psst* there’s that key word again!) so you can create long-term healthy habits. First, write down everything you eat throughout the day…and I mean EVERYTHING! (Yes, that packet of ketchup counts!) Evaluate your diet and see where you can make one change. Do you need to incorporate more fruits and vegetables? If so, try adding in one serving per meal and then increase it to two servings when you feel you got the hang of it. Do you need to cut back on the added sugar? Become familiar with reading the new nutrition labels and look for the “incl. added sugar” section.
Clean out the pantry and stock it with Mediterranean-friendly items. This might take you some time as you read those nutrition labels so allow yourself a good hour or so. I recommend doing it on a weekend. If you have kids, get them involved too! It’s never too early to learn about eating healthy.
You’ve go the knowledge and the tools…time to put it into action! Schedule an in-person appointment with me today where I will help you evaluate your diet and lifestyle and determine how we can make it more Mediterranean! We’ll set one or two realistic, achievable goals at each visit to help you get on track to a healthier you.
Want more resources?
Oldways
Carrie’s Pinterest Page
Stay tuned for part 2 discussing the DASH diet and part 3 on the MIND diet!