Weight Loss - Mediterranean Style

For thousands of years, people living along the Mediterranean coast have enjoyed a lifestyle that includes leisurely dining, plenty of exercise, and a diet rich in plant foods and healthy fats. This way of eating and living has been linked to numerous health benefits including a decreased incidence of diabetes, heart disease and obesity - as well as an increased life expectancy. For good reason, the Mediterranean diet has long been considered one of the healthiest in the world.

At the core of this eating style is a balance of healthy fats and carbohydrates with a strong emphasis on plant proteins. As a weight loss plan, it makes perfect sense and is easy to follow. Use these guidelines to eat as if you lived in the Mediterranean and enjoy a tastier leaner way of life.

1. Include lots of vegetables. Start your day with an egg white omelet stuffed with your favorite veggies. For lunch and dinner, fill half your plate with vegetables. Eat them fresh with a drizzle of extra virgin olive oil and a sprinkle of crumbled feta. Or have your vegetables sautéed with garlic and olive oil.

2. Eat less meat and more seafood. If you eat meat, choose lean cuts and have it less often. Roast, bake, broil, or grill rather than frying. Eat seafood at least twice a week. Salmon, herring, and sardines are rich in heart-healthy omega-3 fatty acids. Shellfish including mussels, oysters, and clams provide health benefits for the heart as well as the brain.

3. Cook more vegetarian meals. At least one night a week prepare a meal that centers around beans, lentils, or other legumes rather than meat. Prepare meatless dishes that include vegetables and whole grains such as vegetarian chili with brown rice.

4. Use more plant oils. Include sources of healthy plant fats every day especially extra-virgin olive oil. Substitute for butter, margarine, and creamy salad dressing whenever possible.
5. Eat more fruit. Have it with meals or as a between meal snack. Fresh fruit makes an ideal dessert. Save the cookies, cakes, and ice cream for special occasions.

6. Include more nuts and seeds. These provide a healthy source of protein and are high in fiber and other nutrients including folate, magnesium, and iron. Sprinkle them on your yogurt or salad. Always go for the unsalted varieties.

7. Include some dairy products. Eat plain unsweetened yogurt. Add your own fruit to sweeten it naturally. Try Greek yogurt for its extra protein and creamy texture. In addition, eat a variety of cheeses in small amounts.

8. Enjoy whole grains. Packed with nutrients, fiber and protein, whole grains contain healthy carbohydrates. Popular Mediterranean whole grains include barley, brown rice, bulgur, whole wheat couscous, quinoa, and farro. These grains are great for salads and side dishes.

To get you started eating the Mediterranean way, here's a recipe that's sure to please. Just remember, as with any healthy weight loss plan, you still need to focus on portion sizes and overall calorie intake.

Avocado Quinoa Tabouli
Makes 6 Side Dish Servings
Courtesy of California Avocado Commission and tweaked slightly by The Meal Makeover Moms.

• 1 cup dry quinoa

Healthy Weight Loss

In the short run coming up to the summer months it may be tempting to go on a crash-diet. However, research shows that quick-fix, low-calorie diets do not work in the long-term.
Low-calorie diets can cause the metabolism to actually slow down which can cause you to pile on the pounds once you start eating properly again.

It is important to embark on a healthy weight loss diet so that you can lose and maintain your weight in the long-term. We need to have a healthy balanced diet to maintain muscle in order to lose fat. The following are tips for a healthy weight loss diet:

1. Eat a balanced diet: you need protein to build and maintain muscle to lose weight, carbohydrates for energy, fruit and veg for vitamin intake, minerals, fibre and healthy fats.

2. Buy Whole foods rather than processed food: unprocessed foods are healthier, nutritious and cheap that processed foods. They also allow you to have more control over what you put into your meals.

3. Eat plenty of protein: as mentioned proteins help the body to build and maintain muscle, which is needed to lose weight. You should aim to eat 1g protein per pound of body-weight per day to achieve the optimum amount of muscle whilst working out.

4. Use supplements: If you feel you are still not getting enough nutrients with you healthy weight loss diet, then supplements are a great way to ensure you achieve this, try fish oil and multi-vitamins.

5. Keep away from sugar! Sugar is addictive and is the main ingredient in most junk foods. The sugar raises the amount of dopamine (chemical) that drives the need for pleasure; foods, drugs, sex. As you eat more sugar you need more to obtain a level of dopamine satisfaction. Thus, sugar is addictive and can be damaging for your healthy weight loss diet. A tip to help withdrawal symptoms from dopamine is to exercise. Exercise also releases the chemical into the brain, so you will have more impulse control over food.

Losing weight is not easy; it can be long road to recovery for a lot of people who have emotional eating habits. It takes will power and a determination to succeed, but the benefits of being healthier and slimmer far outweigh the weight loss journey. The secret to maintain a healthy weight is to eat a healthy balanced diet. So ditch the yo-yo diet!

So start your healthy weight loss and be fit for summer!