Mediterranean diet for weight loss – A Mediterranean diet, which is rich in olive oil, fish, vegetables and healthy grains, has been linked to a reduced risk of heart disease, obesity and diabetes.
Improvement in diabetes
Beverages
Drinks may be the gateway to a food-binging binge.
Lemon water, herbal tea, chocolate tea or coffee with milk or water can cause a sugar rush and increase cravings for sweet foods.
If your tea or coffee is made with milk, avoid it.
Similarly, herbal teas and coffee might be high in caffeine, so avoid these to keep blood sugar levels under control.
Dairy products
Dairy products, especially yoghurt, butter and cheese, can help to reduce the appetite as these foods contain fat, protein and calcium, which can help to satisfy a craving for sweet foods.
However, they are also high in sugar, so stick to low-fat or fat-free products.
Alcohol and caffeine
Drinking too much alcohol or caffeine in a short period can affect hunger hormones and cause cravings.
These can make you crave more foods to counteract the feeling of being hungry.
The best way to avoid cravings is to avoid drinking alcohol, especially if you're already feeling hungry.
Sugary foods
When you eat sugary foods, you can quickly become overwhelmed with the desire to eat more.
Fuelling yourself with foods that are high in sugar can lead to overeating, and your weight could increase in the short term.
Experts warn that these kinds of foods are not suitable for people with diabetes or high blood pressure as they can cause both conditions to progress and increase the risk of serious health problems, such as heart attacks.
But excessive consumption of sugary foods, especially desserts, cakes, biscuits and sweetened yoghurt, can lead to long-term weight gain and diabetes.
Protein foods
Eating proteins such as fish, meat and poultry may help to control appetite in some people, as they tend to be more satisfying than carbohydrates.
However, people with a high-fat diet are likely to struggle to stay full if they eat too much protein.
Aim to eat about four grams of protein at each meal to ensure you are getting enough energy.
Carbohydrates
Carbohydrates can be satisfying and the sugar content in them is generally lower than with protein and fat.
Drinking too much sugar water, and eating sugary breakfast cereals and bread can lead to cravings for sweet foods and a hunger for sugar that can make you over-eat.
Eating too much sugar could lead to weight gain and obesity. A person who eats more than 65g of sugar a day may be classified as obese.
This is the amount of sugar, which is sugar in a sweet food, divided by the amount of weight that would be lost if you ate the same amount of sugar in food, such as a banana or a glass of orange juice.
You could get the same sugar hit by eating a banana, which contains about 8g of sugar.
However, unless you have diabetes, it is possible to overdo it when it comes to sugar intake.
Include foods such as fruit and vegetables in your diet but take it easy on the temptation to eat sugary foods.
Strangely, one type of vegetable seems to be beneficial when it comes to controlling your appetite: the artichoke.
Artichokes are one of the most carbohydrate-rich foods on the planet, with the typical serving containing around a third of your recommended daily intake for carbohydrates – 2,000 calories.
Artichokes are rich in an antioxidant, sulforaphane, which is thought to have anti-inflammatory properties.
Artichokes, which are sometimes boiled, are delicious, but if you want to try the entire artichoke, the easier option is to simply take a single leaf from the artichoke and leave the rest in the basket.
Use a fork to separate the leaves from the tough centre and then cut the artichoke into chunks.
Check whether your local butcher or vegetable store sells whole artichokes. If not, try freezing the pieces or cooking them in a small amount of butter, lemon and garlic before seasoning and eating.
Fatty foods
Excess fat can cause hunger and cravings in some people, but you are advised to eat fat in moderation.
If you eat too much-saturated fat, however, you are more likely to have heart disease and the more you consume, the more you may be at risk of developing type 2 diabetes.
The way fat is stored can affect how you feel hungry. Some fats are stored as glycogen, which acts as a short-term source of energy.
If you consume too much-saturated fat, however, it will become stored as cholesterol in your liver, causing fat in your blood to increase, and then fat in your liver to decrease, leading to a drop in your energy level.
If you eat foods that contain a lot of saturated fat, such as cheese, full-fat milk and butter, you will likely feel more hungry.
Eat fat in moderation. Try to swap the white milk in your morning coffee for skimmed milk, as it is typically lower in saturated fat.
You can also make some small changes by cutting back on foods that contain saturated fat, including:
- salads
- salad dressings
- creamy sauces
- crisps
- high-fat dairy
- readily available vegetable products such as packaged salads and ready-meals
- A couple of tbsp of butter will add 2.2g of saturated fat to your diet per serving
- creamy, oily or tomato-based sauces, including mayonnaise
- reduced-fat versions of pasta sauces, soaks and sauces
- a can of soup
- fresh salads
- fresh tuna steaks
- top-quality chocolate
- Cornflour
- Cornflour can form a viscous syrup when added to water.
It is often added to thick coffee to help thin the drink and give it a creamy texture.
You could try swapping a third of your regular sugar in your coffee for cornflour to help you avoid the calorie-laden syrup.
Flaxseed
Flaxseed, also known as linseeds, are small, brown seeds that belong to the genus lineman. They are high in nutrients such as fibre and protein.
The seeds are also a good source of lignans, which may have benefits for the heart and brain.
You can use the seeds in baked goods, salads, cereals, porridge and oatmeal. However, you should keep to a maximum of 30g of flaxseeds per day, as consuming more than this amount can lead to a blockage in the small intestine.
For a tasty salad, use cooked vegetables and then add two tablespoons of flaxseed to each bowl for a 250-calorie meal.
Meat
The United States Department of Agriculture recommends you should eat 3.5oz of lean red meat per day – this is equivalent to one ounce of meat per each of your daily calories.
Meat provides numerous health benefits, including lowering the risk of some cancers, promoting heart health, lowering the risk of some types of blood cancer and lowering your risk of diabetes.
The leaner the meat is, the better. A well-cooked steak, for example, is lower in fat than a fatty steak.
Beans
Beans are another staple of the Mediterranean diet. They are an excellent source of both protein and fibre.
Beans are also rich in a type of anti-inflammatory, plant-based fat called lignans. Eating a vegetarian diet with plenty of beans is known to provide several health benefits, including lowering the risk of heart disease and diabetes.
Beans can be cooked in a variety of ways, including:
- spiced
- cooked in the husk
- grilled
- boiled or baked
- squeezed
All dried beans can be made into a quick soup. Cook a large quantity in water, as lentils take around six hours to boil.
Rice
Rice is a good food choice as it is high in fibre and vitamin B6. A bowl of brown rice has just 220 calories, and a small portion of white rice has just 223.
Wholemeal bread
Choosing white bread instead of multigrain or wholegrain bread can help you reduce the amount of saturated fat you consume.
Although multigrain bread is a good choice as it is high in fibre and fibre-rich foods help to regulate your appetite and support a healthy digestive system.
Wheat germ
Wheat germ is a popular addition to smoothies and other food preparations, as it is an excellent source of both protein and fibre.
Wheat germ contains a form of gluten, and it is important to consume gluten-free grains, such as rye, barley and brown rice, to reduce the risk of gluten intolerance.
You can add wheat germ to salads, soups, sandwiches and salads. It can also be added to cereals and oatmeal to add protein.
Some low-fat yoghurt and fruit
If you can’t have low-fat yoghurt, go for plain, unsweetened yoghurt instead.
Greek yoghurt contains more protein than other varieties, as it is made from extra-firm (hard) Greek-style yoghurt.
This makes it a good choice for people who want to increase their protein intake but are mindful of added sugar.
Incorporate some of these food choices into your diet to add flavour and texture without consuming too many calories.
Summary
According to the World Health Organisation, a healthy diet would include the following:
- 1200 kilojoules (kJ) per day or fewer
- high in plant-based foods and fibre, but not too high in total fat
- low in salt and high in potassium
- reduce intake of meat, foods high in saturated fat and sugars and dairy products
- Reduce sugar-sweetened beverages and limit the amount of red meat eaten
Some of these healthful foods may cost more to buy than other types, but overall it is still possible to follow a healthy, nutritious diet.
As research into diet quality and its effect on obesity and other diseases continues to improve, being aware of the food choices you make can help you to manage your weight and maintain a healthy lifestyle.
