Numerous studies demonstrate that the Mediterranean diet is among the best eating regimens for long-term health and lifespan. Indeed, a recent 2024 study by researchers at Brigham and Women’s Hospital observed 25,000 healthy American women over a 25-year period and discovered that eating more items associated with the Mediterranean diet decreased the risk of all-cause death by 23 percent.
The longevity benefits, according to the researchers, may be linked to decreased rates of cardiovascular and cancer deaths, both of which are influenced by an individual’s weight.
Researchers are now focusing on how a Mediterranean diet can directly help people lose weight and how this may affect people’s general health.
The golden guideline of the Mediterranean diet is to restrict your intake of processed foods and focus your meals on wholesome, unprocessed foods.
Generally, this include foods like seafood, whole grains, legumes, nuts, and seeds, as well as fruits and vegetables.
According to registered dietitian Kimberly Gomer, MS, RD, LD/N, “these come as nature made them, without extra added sugar, processed seed oils, chemicals, and additives.”
While implementing this basic plan should help you both on the scale and in terms of health, there are few standout items that may have a disproportionate effect on your weight and overall wellbeing.
You can accelerate your journey to health and achieve your target weight faster by placing an emphasis on meals high in protein, fiber, antioxidants, and healthy fats and reducing saturated fats, excess salt, and sugar.
The top eight foods from the Mediterranean diet that help you lose weight are listed below.
Avocados
Gomer adds that one of her favorite foods to give to clients trying to lose weight is avocados because of its great flavor, high nutritious content, and adaptability.
“Some people fear avocados because of their high-fat content, but it is exactly that fat that is great for weight loss,” she told Best Life.
“The fat is Omega 3, which aids in satiety and has anti-inflammatory properties.
After a meal, feeling full and content is essential for effective weight loss.
The fact that fat does not cause an insulin rise is another benefit of fats and weight loss.
This reduces hunger, stabilizes blood sugar levels, and facilitates fat burning.”
Olive oil
Another Mediterranean staple that can help you lose weight is olive oil.
Gomer points out that extra virgin olive oil (EVOO), which is of higher quality than commercial vegetable seed oils like soybean, corn, canola, and sunflower oils, is a better option because it doesn’t contain as much saturated fat.
On the other hand, the abundance of Omega-3 fatty acids in olive oil can help suppress appetites and prolong feelings of fullness following a meal.
Salmon
Low-calorie, low-saturated-fat lean protein sources can help you lose weight and enhance your health, according to experts.
Omega-3 fatty acids, which are beneficial to the heart, are an additional advantage of eating fatty fish like salmon.
This is particularly true, according to Gomer, of the “wild caught variety.”
Dietitian and account executive Kayla Farrell, RD, concurs, saying, “Two servings of seafood per week are recommended to meet nutrition needs, particularly omega-3 fatty acids and vitamin D.”
Farrell works at Fresh Communications.
Dark leafy greens
Rethinking meal proportions is one method to make sure the Mediterranean diet gives you the most benefits.
Let a variety of fresh veggies take center stage at your meal rather than the meat.
“A classic salad that is as tasty as it is nourishing is a chopped salad of cucumbers, tomatoes, onions, and peppers served with lemon and olive oil.
The region’s favorites are roasting eggplant and Brussels sprouts.
These veggies are rich in fiber, vitamins, and minerals that work in tandem to help you lose weight by filling you up and nourishing you during meals.
Consider potassium, phosphorus, zinc, calcium, and vitamins C, K, B, A, and E, says Gomer.
While it’s ideal to consume a rainbow of hues in your vegetable intake, there’s one kind of vegetable that you should always be sure to include.
As per Catherine Gervacio, RD, a registered dietitian and certified exercise nutrition coach with Living.Fit, dark leafy greens like spinach are nutrient-dense and low in calories.
Additionally, this leafy green’s high water content helps with weight control and general wellness by keeping you hydrated,” the author told Best Life.
Legumes and beans
Fiber and protein are two of the strongest dietary weapons in your toolbox if you want to reduce weight.
Two mainstays of the Mediterranean diet, beans and legumes, may supply everything you need.
In order to help you maintain your energy levels long enough to complete an exercise regimen, they also contain complex carbs.
Try replacing some protein sources that are higher in saturated fat or more processed, such as other beans, chickpeas, peas, or lentils, even if you don’t intend to become a plant-based diet.
Almonds
For good reason, the Mediterranean diet also heavily incorporates nuts and seeds.
“They are rich in healthy fats, protein, and fiber, making them a satisfying and nutrient-dense snack option,” Gervacio states.
Eating almonds in particular is advised by the nutritionist because they “can help regulate hunger hormones, keeping you full and reducing the urge to snack on unhealthy foods.”
Berries
If you want to indulge your sweet appetite without going overboard with your diet, berries that are high in antioxidants are a great option.
These are loaded with water and fiber, which can help you resist cravings and feel filled for longer.
Additionally, they can lessen post-meal blood sugar increases, which decreases the likelihood that your body will store extra glucose, a typical cause of weight gain.
Greek yogurt
Lastly, consuming Greek yogurt is advised by the professionals for its benefits to gut health and weight loss.
“Probiotics in Greek yogurt help maintain a healthy digestive system.
Good digestion and metabolism are ensured by a healthy gut, which supports weight loss attempts.
Additionally, it has less sugar than traditional yogurt, which makes it a better option for anyone trying to control their sugar intake, according to Gervacio.
For an extra antioxidant boost, top it with berries and nuts!
