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Best Diet to Lose Weight According to Nutritional Experts

<p>Best Diet to Lose Weight According to Nutritional Experts</p>
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

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Written by our editorial team.

Last Edited 5 min read

Every year, many Americans commit themselves to a new diet. All of these diets share a common goal—to make you lose weight and attain a healthy physique. But is one diet superior to other diets? According to experts, the answer is yes. 

But what diet is the best for losing weight? According to experts, the Mediterranean Diet is the best diet to lose weight. Nutritionists recommend this diet for a number of reasons. Abundantly full of healthy nutrients, including whole grains, fruits, and vegetables, the Mediterranean Diet is flavorful and good for your health. It is especially effective in keeping your heart healthy, regulating blood sugar levels, and improving the functioning of your brain.

The Mediterranean diet has been found to improve hemoglobin A1C levels, while reducing fasting blood sugar levels. This diet has also been found to reduce insulin resistance. Insulin resistance is a condition that impairs the body’s ability to effectively regulate blood sugar levels. Some studies have found that those who follow the Mediterranean diet have a decreased risk of developing conditions like dementia that cause cognitive decline.

While many diets have a strict set of rules to follow, the Mediterranean Diet does not. However, you can incorporate elements of your preferred food choices into the Mediterranean Diet. If you enjoy eating a low carbohydrate diet, you can continue eating a low carbohydrate diet. However, you should also make sure you consume the right meats to facilitate weight loss.

Experts assert that you should eat a balanced diet while on the Mediterranean Diet. As with any weight loss program, the Mediterranean Diet requires you to eat a lot of fruits, vegetables, and whole grains. Fruits, vegetables, and whole grains in themselves should be consumed at “most meals,” especially if you want to get the nutrients your body needs to function properly.

Foods containing large amounts of nutrients, antioxidants, and fiber are especially beneficial, because they give your body energy and allow your body to operate at its optimum capacity. Whole grains in particular are an excellent source of certain vitamins and help lower your cholesterol levels. 

Additionally, whole grains lower blood pressure, help you lose weight, and reduce your risk of developing heart disease. They reduce your risk of developing diabetes. But what exactly is the Mediterranean Diet? According to experts, the Mediterranean Diet has a foundation based on foods consumed in countries that border the Mediterranean Sea. These include countries such as Spain, France, Italy, and Greece.

For this reason, this diet has been found effective in helping you maintain good health and staying physically fit.

Researchers and health experts have concluded that people living in these countries are incredibly healthy and have a significantly lower chances of developing chronic and life-threatening conditions. With this diet, experts recommend that you eat a lot of heart healthy fats that come from seeds, nuts, and legumes. It also requires you to eliminate added sugars, refined grains, and processed foods. 

According to PubMed, adhering to the Mediterranean diet reduces your risk of developing cancer. It also reduces metastasis and inflammation.

The Mediterranean diet facilitates long-term weight loss. In fact, US News & World Report ranks the Mediterranean diet as the number one, making it superior to all other diets. The reason for this is that it is inspired by Mediterranean foods. It also facilitates slow and steady weight loss. However, for the Mediterranean diet to be effective, you must choose the right foods.

Although the Mediterranean diet does not count calories, evidence has shown its effectiveness in facilitating weight loss. A study in 2018 followed more than 32,000 individuals. Results of this study showed that those on the Mediterranean diet had a decreased risk of becoming obese or overweight than individuals who did not follow this diet. 

Nutritional experts are strong advocates for the Mediterranean diet, because of its emphasis on a plant-based diet. These have become increasingly popular in recent years, making these a healthy lifestyle for those looking to drop pounds and get healthy. A plant-based diet requires you to eat large amounts of olive oil, produce, and fish. However, it also requires that you minimize your consumption of poultry and dairy products.

You can take other approaches to the Mediterranean diet, if you desire. Some people prefer this, because they can make food choices that align with their preferred lifestyle. Those who favor vegan eating may incorporate it into their diet plan. Vegan eating typically avoids all animal products, including meats. This includes dairy products and eggs.

You can also take a vegetarian approach to the Mediterranean diet. With the vegetarian approach, the diet avoids all fish, poultry, and meat. Eggs and dairy are allowed with the vegetarian approach, but those who prefer to take a vegetarian approach to the Mediterranean diet should also aim to get ample amounts of protein. 

Those taking a vegetarian approach to the Mediterranean diet can get protein from lentils, edamame, lima beans, and chickpeas. Lentils are a good choice, because they contain 17.86 grams of protein per cup. Chickpeas contain 14.53 grams of protein per cup. 

The Mediterranean diet does not focus on short-term weight loss, but instead changes your lifestyle, making it a permanent and effective solution. Due to its plant-centered approach, this diet is high in fiber, which promotes feelings of fullness for extended periods of time. Research has found that the Mediterranean diet helps reduce waist size. 

The types of foods consumed on the Mediterranean facilitate weight loss because they are filling. Legumes and whole grains contain copious amounts of fiber. Brown rice and whole-grain noodles are excellent sources of fiber for those following a Mediterranean diet. Whole-grain crackers and bread are also great options, according to WebMD.   

According to studies, the Mediterranean diet usually results in an average weight loss of 22 pounds or 10 kilograms. The Mediterranean diet increases the amount of weight you lose because of its focus on nutrients and limit on added sugars and processed foods. Studies have also found that the Mediterranean diet reduces your risk of regaining weight and abdominal fat over a period of five years. 

If you are considering putting yourself on the Mediterranean diet, it’s important to know what foods you should eat and avoid. Whole grains, such as millet, quinoa, and buckwheat are highly recommended. Flax seeds, walnuts, and pistachios are allowable foods when you follow the Mediterranean diet.

In addition to these foods, it is beneficial to load up on turkey, chicken, duck, and goose. Yogurt, cheese, and milk are great dairy choices for those who follow this diet. But what foods should you avoid while you are on this diet?

Nutritional experts assert that you should avoid a number of foods on this diet. These include the following:

  • Processed meats, such as salami, sausage, and bacon

  • Sugary beverages, such as energy drinks, soda, and juice

  • Sugary foods, like cakes, cookies, and ice cream

  • Refined oils (canola oils, safflower oil, and vegetable oil)

  • Fast food, popcorn, and pretzels 

To be successful on the Mediterranean diet, it is important to use a number of strategies. First of all, lunch is typically considered the “main meal” with this diet. Nutritional experts recommend that you make lunch your largest meal. It should be eaten between 1:00 and 3:00 pm. Because you get full earlier in the day, you minimize your risk of overeating later. Studies have found that those who eat their largest meal before 3 pm lose more weight than those who do not.

If you eat vegetables in your main course, make sure that they are cooked with olive oil. Eating a dish of tomatoes that is cooked with olive oil is satisfying and provides you with three to four servings of vegetables in one meal. 

While many prefer a glass of milk or juice with a meal, the Mediterranean diet recommends that you drink mostly water. You can have tea and coffee on occasion, but drinking a lot of water minimizes the number of calories you consume. While drinking high calorie drinks is enjoyable, it is not necessary. You can get your daily dose of dairy by eating cheese and yogurt. These are filling and provide you with the nutrients you need to stay healthy and lose weight.

To feel satisfied on any diet, it’s important that your food has flavor. If you’re on the Mediterranean diet, experts recommend consuming olive oil. Olive oil gives food flavor, which is why it is a good option on the Mediterranean diet. Olive oil makes food more filling, which helps facilitate weight loss.

As with any diet, it is important to exercise and maintain a healthy lifestyle. You should move around every day. Focus on walking. Walking is a great activity that helps you stay healthy and lose weight. 



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