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Why the Mediterranean Diet is Best for Long-Term Weight Loss

 Bowl of veggies straight out of the garden

Fresh, Clean & Healthy

Dieting has always played a part of my sixty+ years, as weight gain is frequently an issue.  There were numerous short-term diet experiments, like the grapefruit and cabbage diets.  Both worked well but caused intestinal distress.  And, eating cabbage or grapefruit every day gets old quickly.  What doesn’t get old and works well long-term for me is the Mediterranean diet.   In fact, by strictly following the diet, I recently lost ten pounds in three weeks. 

What is the Mediterranean diet?

Incorporating healthy foods typically found in Mediterranean countries, like whole grains, beans, legumes, nuts, olive oil, lean meat, fruit, and vegetables make up the bulk of the Mediterranean diet.  However, it isn’t just about the type of food, it is also about how the food is grown, raised, and prepared.  Food should be fresh, unprocessed, and organic if possible.  The addition of red wine is optional. 

There are health benefits as well.  According to the Mayo Clinic, “Research has shown that the traditional Mediterranean diet reduces the risk of heart disease.”  Moreover, “... following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson's and Alzheimer's diseases.”

Additionally, exercise is emphasized.  Walking, riding a bike...anything that gets a body moving is encouraged.  I walk about three miles and cycle at least six miles each day. 

What is the daily menu like?

What follows are my most frequent meal choices.

Breakfast Options

  • An apple, ½ cup of unsweetened yogurt sprinkled with slivered almonds and flax seeds.
  • Poached or soft-boiled egg on whole-wheat avocado toast and a small piece of fruit.
  • Wholegrain unprocessed cereal and a piece of fruit.
  • Omelet cooked with a little olive oil and filled with sliced carrots, spinach, and tomatoes.

Lunch Options

  • Toasted wholegrain sandwich filled with roasted red bell pepper and a slice of provolone cheese.
  • Canned tuna sprinkled with fresh lemon juice served over salad greens with a handful of olives.
  • Bean soup and a whole-wheat roll.
  • Fruit salad and a handful of nuts.

Dinner

  • ½ cup wholegrain pasta with a medley of sautéed vegetables and chopped fresh tomatoes.
  • Salad dressed with lemon juice and olive oil and topped with chopped vegetables, boiled egg, olives, walnuts.
  • Grilled fish sprinkled with lemon juice and served with grilled mixed vegetables and a bean salad.
  • Vegetable and lentil soup with a whole-wheat roll.

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