Mediterranean diet consists of a high dietary intake of olive oil, fruits, vegetables and nuts; moderate intake of fish and poultry; low intake of dairy, red meat, processed meats, and sweets & sugars. Red wine is taken moderately along with the meals.
The diet is followed in the countries bordering the Mediterranean Sea, including Italy, France, Spain, Morocco, and Greece, where the cultivation includes olive trees and grapes.
Studies have linked the Mediterranean diet to lower risk of Alzheimer’s disease and certain cancers, increased longevity and healthier weight
Many studies have been done comparing weight loss success with the Mediterranean diet. Although similar amounts of weight loss were shown in Mediterranean diet, low-fat diet, and low-carbohydrate diet, improved lipid levels and better blood sugar control were seen in the low-carbohydrate and Mediterranean diet groups.
The Mediterranean diet is a healthy alternative to low-fat, reduced-calorie diets. It offers benefits to blood sugar control and lipid levels. It also reduces inflammation in body. New research suggests that people who are overweight and have chronic pain may find relief through Mediterranean diet.
The diet also appears to be effective in reducing obesity outcomes with increased effects when followed for longer periods of time.
The diet should include the following:
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas
- Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta
- Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: Chicken, duck, turkey and eggs
- Dairy: Cheese, yogurt, Greek yogurt
- Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
- Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil
The following should be avoided:
- Added sugar
- Refined grains
- Refined Oils
- Processed meat
- Highly processed foods
For more details, please visit: Obesity Meeting 2019
Srija Sam| Program Manager
Obesity Meeting 2019
Email: firstname.lastname@example.org | email@example.com