You’ve probably heard of the health benefits of the Mediterranean diet. In fact, a recent Reuters article reported that this way of eating is even linked to a reduced risk of allergies and asthma in children!
Although there’s no official Mediterranean diet, there are certain similarities in the eating habits of the folks who live in that part of the world. And making those same dietary choices can help you lose weight, too! Here’s how:
They eat lots of vegetables and fruit. Aside from being packed with nutrients and antioxidants, most fruits and vegetables are loaded with fiber and water. This means you’ll feel full sooner–and longer!–when you include them with meals. Moreover, lots of veggies are very low in calories. So you can indulge in them to your heart’s content and still consume very few extra calories.
They eats lots of beans. Beans, like fruits and vegetables, are packed with fiber and nutrients. They’re a great high-protein replacement for meat in many recipes. By substituting beans for beef in your tacos and soups, you’ll consume fewer calories, less fat and a lot more fiber. Certain beans–like little red beans–are packed with healthy antioxidants, too!
They eat lots of nuts and seeds. Most nuts and seeds are loaded with fiber and healthy fats, even though they’re a bit calorie dense. Nonetheless, they make a great snack because they have "staying power." Nibble a few when you’re hungry and they’re almost guaranteed to keep you satisfied until your next meal.
They eat very little red meat. Although red meat is packed with iron, it also tends to be high in fat and calories. Generally speaking, the portions of red meat we eat are also usually much larger than a single serving. Limit your intake of red meat and you’ll probably automatically decrease the amount of calories and fat you consume.
They eat very few dairy products. Dairy products are a great source of calcium. But, in some cases, they’re not the best diet food. The typical serving of macaroni and cheese, for example, is a landmine of calories and fat. Choose healthier dairy options–like cottage cheese or plain yogurt–whenever possible, or try other calcium-rich foods like broccoli, salmon, almonds and white beans.
