How to lose weight with the Mediterranean diet? Experts answer your questions

The main objective of the Mediterranean diet is to consume whole, natural, unprocessed foods with little or no additives. Whole grains, fruits, vegetables, legumes, nuts, herbs and spices are the main components of this diet along with olive oil as the main fat.

In addition, fish rich in omega-3 fatty acids such as salmon, sardines and tuna are important sources of animal protein.

Other lean proteins such as chicken or turkey are also included but in smaller quantities than seafood.

Red meat and other foods rich in saturated fats should be avoided as much as possible.

Eggs and dairy products are also part of the Mediterranean diet but should be consumed in moderation along with a moderate consumption of alcohol such as a small glass of red wine daily at dinner.

An ideal breakfast would be avocado on whole wheat toast with non-fat Greek yogurt and fresh fruit to start the day off right; while for lunch or dinner we can opt for vegetarian dishes prepared with extra virgin olive oil seasoned with aromatic herbs as well as small portions of pastries or whole wheat bread accompanied by a lean grilled steak.

The Mediterranean diet is one of the healthiest and most health-promoting eating styles. This has been demonstrated in several rigorous studies that have concluded that it contributes to better heart health, reducing the risk of developing cardiovascular disease by up to 25%.

This is mainly due to changes in blood sugar, inflammation and body mass index. In addition, it also protects against oxidative stress, helps prevent type 2 diabetes and reduces complications during pregnancy such as pre-eclampsia, gestational diabetes or premature birth.

 Although the benefits are many, we should not forget other basic principles to maintain good heart health such as regular physical exercise, sufficient rest and avoiding smoking. The Mediterranean diet can be a great ally for a healthy lifestyle but it is not enough on its own.

 The Mediterranean diet is a healthy eating style that has been linked to numerous health benefits, from improving cholesterol to reducing the risk of cardiovascular disease.

But can it help to lose weight? According to Zumpano, yes, but you have to pay attention to calories.

 Nutrient-rich foods are not necessarily low in calories, and foods typically associated with the Mediterranean diet such as olive oil and nuts can contribute to weight gain if consumed in excess.

Therefore, to obtain the health benefits without gaining weight, it is important to replace highly processed foods rich in saturated fat and sugar with fresh fruits, vegetables and lean proteins.

 In addition, there is scientific evidence to support the fact that the Mediterranean diet can help maintain a healthy weight over long periods of time.

A study of more than 30,000 Italians found that those who faithfully followed the diet were less likely to be obese or overweight after 12 years.

Another recently published study found similar results among 565 adults who had intentionally lost 10% or more of their body weight during the past year: those participants who reported faithfully following the Mediterranean diet were twice as likely to maintain their weight loss compared to non-adherent participants.

A diet for life

The Mediterranean diet is one of the healthiest eating styles recommended by the scientific community.

This diet, based on the typical dietary pattern of Mediterranean countries such as Spain, Greece and Italy, is characterized by its content of fresh fruits and vegetables, legumes, fish and olive oil as the main source of fat.

 The health benefits of the Mediterranean diet are numerous: from cognitive improvements - such as attention, alertness and satisfaction - to significant reductions in cardiovascular risk.

According to a study published in 2021, there is limited evidence that the first ten days following this type of diet can produce positive results.

 However, to obtain sustained long-term benefits, it is necessary to follow the diet ideally throughout life.

Although one should not be too strict with it; eating a snack occasionally will not negate its overall benefits if the balance between the main nutrients (complex carbohydrates, lean proteins and healthy fats) is respected.