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Lose weight: This diet is the most successful thanks to its Mediterranean nutritional concept


Long-term dietary changes better than any crash diet

Dieting trends come and go. Many diet concepts for losing weight have not been scientifically investigated, some even harmful to health. Various diets are advertised with lure slogans such as "Eat as much as you want" or "The pounds melt overnight". However, the reality is often different. A long-term change in diet based on healthy nutrition concepts is recommended for weight loss. The Mediterranean diet or Mediterranean diet is just such a concept and was recently voted the healthiest diet 2019.

The American company US News is the leading provider of service news and information in areas that are intended to improve the quality of life. Among other things, the company offers an overview of the 41 best-known diets and evaluates them based on the current facts from medical journals, government reports and studies. In 2019, the Mediterranean diet is number 1 on the diet list for the first time. European studies also rated this nutritional concept as positive.

What distinguishes a Mediterranean diet?

The Mediterranean diet is characterized more by a number of healthy nutritional principles than by precise specifications of what you can and cannot eat. Several studies have already shown that the Mediterranean diet can not only achieve weight loss, but that this diet can also protect against heart diseases and cancer and lead to better brain health. It is also recommended to control diabetes and can even bring about remission of the disease.

What is on the table with the Mediterranean diet?

As the name suggests, this nutritional concept is based on the eating habits of the Mediterranean. The staple foods that should be consumed daily include whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats like olive oil. Fish or seafood should be on the menu twice a week. Dairy products, eggs and poultry should also be eaten regularly, but in moderate portions. Sweets, sugared drinks and red meat should be an exception.

This is what a day with a Mediterranean diet could look like

In the meantime, recipes from the Mediterranean diet fill entire books. Here is an example of what is served on the table in one day:

  • breakfast: 170 grams of Greek yogurt with 60 grams of strawberries and 1 teaspoon of honey, with a slice of whole grain bread with half a mashed avocado.
  • Having lunch: Greek whole grain pita filled with 2 tablespoons of hummus, 120 grams of fresh vegetables and 2 tomato slices, with a cup of minestrone soup and an orange for dessert. Water with freshly squeezed lemon juice is suitable as a drink.
  • Snack for in between: 15 grams of almonds and 15 grams of peanuts.
  • dinner: Salad from 1/2 cup arugula, 1/2 cup baby spinach, 1 tablespoon of Parmesan cheese, 1 tablespoon of vinaigrette dressing, 85 grams of salmon, 1 teaspoon of tarragon and 1 teaspoon of mustard, 1/2 cup of couscous, 1/2 cup of zucchini and 4 Asparagus stalks.
  • dessert: Grapes and 120 grams of lemon sorbet.

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Further information:

Diet: Mediterranean diets highly recommended for diabetes
Prolong life: be healthier with a new Mediterranean diet
Mediterranean cuisine is good for the heart and circulation

Author and source information



Video: Mediterranean diet tops list of best diets for 2020 l GMA (January 2022).