4 Quick Tips To Lose Weight on the Mediterranean Diet

Jan7, 2022 

With an alarming obesity rate the affects well more than one-third of U.S. adults, according to the Centers for Disease Control and Prevention (CDC), we’re all familiar with the dangers of obesity.

Large weight gain is associated with an increased risk for almost all major chronic diseases, along with an increased mortality rate. But what about something as small as a 10-pound weight gain as an adult? After all, isn’t putting on a few as we age normal?

Here are 4 quick tips to help you lose weight with the Mediterranean diet.

1. Cut out sugar

There’s no two ways about it: Sugar is bad for you. In fact, it causes weight gain more than fatty foods themselves. That’s why it’s important to limit sugar consumption and ideally cut it out as much as possible.

Instead, use natural sweeteners in place of sugar, and beware — there are hidden sugar foods everywhere that you want to avoid.

 2. Stop eating processed foods

One of the biggest issues with the standard American diet is how many processed foods are consumed. This is dangerous and at the heart of the obesity epidemic — and guess what? Processed foods are loaded with sugar and all sorts of unnatural ingredients.

Eating processed foods is a surefire way to gain weight, making that dreaded 10-pound weight gain or more in adulthood almost certain to occur, putting your health at risk.

3. Up your consumption of healthy fats

As I mentioned above, fats themselves aren’t as bad for you as sugar, and in fact there are healthy fats you should eat more of in order to lose and manage weight. It’s true.

Foods loaded with healthy fats include avocados, grass-fed butter, olive oil and omega-3 foods. These fats lower bad cholesterol, help you shed excess weight, and improve skin and hair health.

4. Eat more vegetables and low-sugar fruits

Leafy green vegetables and low-sugar fruits like berries are excellent high-fiber foods that can help you lose weight. These nutrient-dense, natural foods help you feel fuller quicker, which curbs appetite and prevents overeating. Plus, the nutrients they provide are beneficial for weight loss as well, so long as you buy organic, natural fruits and veggies that aren’t treated with harmful chemicals.


To Sum It Up

A Mediterranean diet can be great for people who are overweight, diabetic or looking to improve their metabolic health. Starting with these 4 steps should help you out.

And, as with any diet, it will only work if you are consistent and stick with it in the long term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a Mediterranean diet.

How to get started?

By the way if you like this and you are serious getting into the Mediterranean diet.

You might like this 28 day Mediterranean Diet action plan to give you a no brainer easy approach that gets you started with shopping lists, quick and easy recipes, and tips for creating Mediterranean meals.

  • Have an easy to do plan
  • Eat healthy and burn fat
  • Feel energetic and happy

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