Nutrition Mediterranean Diet for Weight Loss

Mediterranean Diet for Weight Loss

03/12/202503/12/2025| wellnesswellness| 0 Comment | 6:06 AM
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Mediterranean Diet for Weight Loss

Introduction:

The Mediterranean diet is ancient basic nature food habit, our dietary habits are raised from our geographical area availability of the foods. In this world every geographical area and its climate not equal. Region specific area of people are having a set of food culture and evolved life nature friendly. We depended more on natural foods and localized foods. They ate more green leafy vegetables, fruits. The true concept is live harmony with nature, feel the original taste of nature natural food. Many new modern dishes made us keep away from traditional food. (1)

Health Benefits:

Mediterranean diet has good health benefits. Med-Diet concepts are makes us keep us healthy and avoids many acute and chronic diseases. It provides sustainable health and improves longevity. Age related Alzheimer’s, Diabetes, Cardiovascular health, protecting from neurodegeneration, improves cognitive function. Many studies on Med-Diet approved for reduces complications. Based on region specific food more beneficial.(2)

Foods included in Mediterranean Diet:

The people who adopted for Mediterranean diets, they are confident on whole foods and more nature specific. Intention of choosing this diet is to avoid the processed and semi processed foods in diets. The main idea of Mediterranean diet is to reduce the oxidative damage and improving natural immunity. For changes unhealthy to healthy always beneficial.(3)

Mediterranean Diet Heart Health:

The cardiovascular health needs more HDL and good fats. To address this issue needs Mediterranean diet. To decrease cardiovascular morbidity and mortality, we need optimal dietary practices like high in monounsaturated fats, low intake of saturated fats, minimal diary products. World wide stroke, atherosclerosis, hypertension increasing at early ages. Low fat and good monounsaturated fats (4)

Obesity linked with Mediterranean Diet:

Obesity is growing concern and related to many disorders, Mediterranean diets which composed of green vegetable s, fruits, high content of fibre foods, in non-veg- fish is preferable. Olive oil which contains more good fats. This makes healthier heart health and its related complications. This balanced nutrition of Mediterranean diet makes reduce the weight. Over consumption of  the carbohydrates, fats and high protein cause for the weight gain. Studies are supporting for the weight loss benefits on preferable Mediterranean diet. (5)

 Diabetes Management with Mediterranean Diet:

Many studies suggesting Med-Diet helps to reduce the risk of diabetes. Long term usage of Mediterranean diets helps us to reduce the glycemic control over the period. Diabetes is metabolic disorder, proper diet helps to reduce the glucose levels. By use of this diet reduced Hba1c and improved Insulin sensitivity.(6)

Med-Diet Cognitive Improvement:

By use of Mediterranean diet there is possibility of the improvement in cognitive functions. This diet helps to reduce the risk of early Alzheimer’s, Dementia and controls stress and anxiety levels. And this diet helps to minimize the Mild cognitive impairment. It delsys MCI (Mild cognitive impairment), can delay  into Alzheimer’s disease in adults. (10)

Med-Diet Practice:

Food swapping is good choice to manage healthy life. Mediterranean diet shift store food to fresh and green leafy vegetables, sea food, fruits and vegetables. Choosing fresh vegetables, reduced red meant and its frequency better for health. Trans fats are industrial fats not safe for health. Many studies recommended Mediterranean diet good option. (7)

Conclusion:

Mediterranean Diets practices are healthy and can possibility of avoiding cardiovascular, diabetes, cognitive functions and obesity related complications. Systematic diet plan is required for get good results. Many studies are showing positive results of follow the Mediterranean diets.

Reference:
  1. Roberta ALTOMARE 1, Francesco CACCIABAUDO, The Mediterranean Diet: A History of Health, Iran J Public Health, 2013 May 1;42(5):449–457, PMCID: PMC3684452 PMID: 23802101.
  2. M Guasch-Ferré, W C Willett, The Mediterranean diet and health: a comprehensive overview, PMID: 34423871, DOI: 10.1111/joim.13333, J Intern Med, 2021 Sep;290(3):549-566, doi: 10.1111/joim.13333. Epub 2021 Aug 23.
  3. ZAKIRA NAUREEN 1, KRISTJANA DHULI, Foods of the Mediterranean diet: tomato, olives, chili pepper, wheat flour and wheat germ, PMCID: PMC9710402 PMID: 36479499, J Prev Med Hyg. 2022 Oct 17;63(2 Suppl 3): E4–E11. doi: 10.15167/2421-4248/jpmh2022.63.2S3.2740.
  4. Leigh Ann Richardson, Kenneth Izuora, Mediterranean Diet and Its Association with Cardiovascular Disease Risk Factors: A Scoping Review, PMID: 36232062, PMCID: PMC9566634, Int J Environ Res Public Health, 2022 Oct 6;19(19):12762, doi: 10.3390/ijerph191912762.
  5. Joseph G Mancini, Kristian B Filion, Systematic Review of the Mediterranean Diet for Long-Term Weight Loss, PMID: 26721635, Am J Med, 2016 Apr;129(4):407-415.e4, doi: 10.1016/j.amjmed.2015.11.028. Epub 2015 Dec 22.
  6. Katherine Esposito, Dario Giugliano, PMID: 24357346, Mediterranean diet and type 2 diabetes, Diabetes Metab Res Rev, 2014 Mar:30 Suppl 1:34-40, doi: 10.1002/dmrr.2516.
  7. R Jay Widmer, Andreas J Flammer, The Mediterranean diet, its components, and cardiovascular disease, PMID: 25447615, PMCID: PMC4339461, Am J Med, 2015 Mar;128(3):229-38. doi: 10.1016/j.amjmed.2014.10.014. Epub 2014 Oct 15.
  8. Antonio Ventriglio, Federica Sancassiani, Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review, PMCID: PMC7536728 PMID: 33029192, Clin Pract Epidemiol Ment Health. 2020 Jul 30;16(Suppl-1):156–164. doi: 10.2174/1745017902016010156.
  9. Ramón Estruch, Emilio Ros, Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts, Published June 13, 2018, N Engl J Med 2018;378: e34, DOI: 10.1056/NEJMoa1800389, VOL. 378 NO. 25.
  10. Catherine Féart, Cécilia Samieri, Mediterranean diet and cognitive function in older adults, PMCID: PMC2997798 PMID: 19834324, Published in final edited form as: Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):14–18. doi: 10.1097/MCO.0b013e3283331fe4.

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