What effect does a healthy Mediterranean diet have on a person's health and weight loss?

The Mediterranean diet is not something that has been discovered in the recent past. It is not even the invention of some nutritionist. But it is worth noting for those who really care about their own health.

Mediterranean = Mediterranean diet.

What makes up a healthy Mediterranean diet and how can it help you lose weight?

The Mediterranean diet is simply a way of eating for the population living in the Mediterranean region of Europe. It naturally stems from the opportunities that this vegetation zone provides them.

Its positive effect on human health is a benefit that it has and that has been the subject of various studies in the past. It is therefore scientifically based and certainly motivating for most of us.

Diet

To begin with, we need to understand the true meaning of the word diet. It is derived from the Greek word "diaita". It means a controlled intake of food and fluids in order to achieve a certain goal.

It follows that the Mediterranean diet is actually a diet for people who want to achieve a certain goal, for example to lose weight or to improve their health. In countries like Spain, Italy or Greece, it is, of course, a natural way of eating, with all the positive effects that go with it.

The Mediterranean diet and research

According to research, much of the secret lies in the ingredients that the Mediterranean diet contains. Olive oil and nuts are the biggest contributors.

A Mediterranean diet supplemented with these ingredients has a significant effect on reversing the so-called metabolic syndrome.

Metabolic syndrome

This is the technical term for a group of diseases that occur together and lead to health complications. It is based on insulin resistance and leads to the development of type 2 diabetes. It can also manifest itself as complications of the circulatory system in the form of atherosclerosis, myocardial infarction, stroke and others.

Its danger lies in the fact that the person does not feel ill. Nothing limits his personal life, and therefore he does not have the will to follow a healthy regime and possibly take medication.

Metabolic syndrome and its components

The main components that make up this condition include:

• abdominal obesity
• high blood pressure
• type 2 diabetes
• low levels of HDL, the good cholesterol
• high levels of triacylglycerol

The subjects were people who ate a Mediterranean diet supplemented with extra virgin olive oil or nuts. On the other side were people who had a low-fat diet.

The group on the Mediterranean diet with extra virgin olive oil was 35% more likely to reverse their metabolic syndrome condition than the group on the low-fat diet.

The group on the Mediterranean diet supplemented with nuts also fared poorly, achieving a 28% better likelihood of reversing the condition.

The Mediterranean diet and its beneficial effects

A Mediterranean diet supplemented with extra virgin olive oil or large quantities of nuts greatly increases the possibility of reversing metabolic syndrome. This diet helps to reduce high blood pressure. It has a beneficial effect on type 2 diabetes or is helpful for cardiovascular disease. Of course, it is also suitable for overweight or obesity. However, here, changing the diet alone is not enough.

You can find out how to deal with obesity and overweight in our article on weight loss.

This diet helps to break down belly fat, which increases the risk of cardiovascular disease. The unsaturated fatty acids contained in olive oil help to maintain ideal cholesterol levels. It also maintains insulin sensitivity, thus preventing the onset of type 2 diabetes. Nuts are also rich in unsaturated fatty acids.

Overall, research has confirmed that the Mediterranean diet is not only beneficial for preventing cardiovascular disease, but is also effective for improving overall health.

The Mediterranean dietary pattern is useful against both cancer and cardiovascular disease.

The Mediterranean way of eating

This way of eating is taken as an example of a healthy diet.

It consists of eating plenty of fresh vegetables and fruit. A large proportion of cereals and cereal grains must not be missed. Everything is supplemented with legumes, mushrooms, onions, garlic and nuts.

These are powerful antioxidants, vitamins, minerals and bioactive substances with a large amount of unsaturated fatty acids. Their intake is also ensured by frequent consumption of olive oil, which serves as a substitute for fats.

If meat, then poultry. Frequent consumption of fish and seafood is essential. At least two to three times a week. All this can be supplemented by moderate consumption of red wine. No more than one glass a day. It contains a large amount of antioxidants.

Reduce the consumption of milk and dairy products.

Salt intake should be reduced. Various spices, herbs and flowers are used as flavourings.

Food should be prepared by cooking and stewing. Frying and deep-frying should be avoided, preferably at low temperatures of up to 150 °C.

The table below shows the principles of the Mediterranean diet and its beneficial effects

The Mediterranean diet is certainly a guarantee of a healthy diet and is well worth trying. Many ways and combinations of food can be found that are pleasing to many people. But above all, we do something for our health. That is the greatest credit of this way of eating.

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