{"id":11084,"date":"2020-06-12T01:50:49","date_gmt":"2020-06-12T01:50:49","guid":{"rendered":"https:\/\/www.healthysuppliesshop.com\/?p=11084"},"modified":"2020-06-11T02:11:46","modified_gmt":"2020-06-11T02:11:46","slug":"surprising-facts-about-mediterranean-diet-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.healthysuppliesshop.com\/2020\/06\/12\/surprising-facts-about-mediterranean-diet-for-weight-loss\/","title":{"rendered":"Surprising Facts About Mediterranean Diet For Weight Loss"},"content":{"rendered":"

Has you gained weight over the past few months?\u00a0<\/span><\/p>\n

Weight Loss is seems to be a topic of great conversation lately. <\/span><\/p>\n

I know my circle of friends have not been immune to wondering about or noticing a few extra pounds since the start of spring.\u00a0<\/span><\/p>\n

So, I decided to take this matter in my own hands and looking for solution…I researched the internet and here’s what i found….<\/p>\n

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The Mediterranean is birthplace to an incredibly healthy diet.<\/p>\n

Traditional foods from 1960s Italy and Greece have been linked to a variety of health benefits, most notably healthier hearts, a decreased risk of diabetes, and healthy weight management.<\/p>\n

What is the Mediterranean Diet?<\/strong><\/h2>\n

The Mediterranean diet has long been touted as one of the healthiest on the planet. In fact, a variety of studies have shown that those following a Mediterranean way of eating have a far lower risk of certain diseases.<\/p>\n

A spin-off of \u201ctraditional foods that people used to eat in countries like Italy and Greece\u201d in the 1960\u2019s \u2014 hence the name Mediterranean<\/em> \u2014\u00a0 this diet is based around foods that are consumed regularly, in moderation, rarely, and never.<\/p>\n

The Mediterranean diet focuses on daily consumption of \u201cvegetables,\u00a0fruits, nuts, seeds, legumes, potatoes, whole grains, [bread,] herbs, spices, fish, seafood, and extra virgin olive oil.\u201d Foods eaten in moderation include \u201cpoultry, eggs, cheese, and yogurt,\u201d and red meat is eaten extremely rarely<\/a>.<\/p>\n

What\u2019s\u00a0not\u00a0<\/em>included? Those treacherous processed and highly processed foods such as \u201csugar-sweetened beverages,\u00a0added sugars, processed meat, refined grains, and refined oils.\u201d<\/p>\n

Health Benefits of a Mediterranean Diet<\/strong><\/h2>\n

The Mediterranean way of eating has been vastly studied with some pretty amazing results.<\/p>\n

Many researchers link this to high levels of healthy fats \u2014 monounsaturated, polyunsaturated, and omega fatty acids \u2014 as well as a moderate intake of healthy sources of saturated fat, along with a plethora of vitamins, minerals, and antioxidants from veggies, fruits, nuts, and seeds.<\/p>\n

Plus, you can\u2019t discount the wonderful health benefits associated with extra virgin olive oil!
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1. Lower Risk of Heart Disease<\/strong><\/h3>\n

One of the most impressive health benefits linked to the Mediterranean diet is heart health.<\/p>\n

Studies published in the New England Journal of Medicine<\/em> and the journal Critical Reviews in Food Science and Nutrition<\/em> both found promising results.<\/p>\n

The randomized clinical trial from the\u00a0New England Journal of Medicine\u00a0<\/em>republished in June 2018 \u2014 possibly the most impressive of the studies \u2014 found that participants with type 2 diabetes or those with a higher risk of cardiovascular disease had a 30 percent lower risk of heart events when put on a \u201ccalorie-restricted Mediterranean diet with extra-virgin olive oil or nuts.\u201d<\/p>\n

2. Prevent Cognitive Decline<\/strong><\/h3>\n

The Mediterranean diet has also been linked to reduced risk and even prevention of age-related cognitive decline and related conditions such as Alzheimer\u2019s.\u00a0This may, in part, be due to the fact that your brain relies on healthy fats and blood supply as its main source of sustenance.<\/p>\n

Keith Fargo, Ph.D. \u2014\u00a0 the director of scientific programs and outreach for the Alzheimer\u2019s Association \u2014 explains that \u201cto supply all of those nutrients and oxygen, you have to have a rich blood supply \u2026 [therefore] people who are having any problems with their vascular health \u2014 their blood vessels \u2014 are really at increased risk for developing problems with their brain, and then that frequently will present itself as cognitive decline.\u201d<\/p>\n

Multiple studies \u2014 including a 2018 study published in\u00a0Neurology<\/em><\/a> and a 2016 study published in\u00a0Frontiers of Nutrition<\/em> \u2014 have found strong connections between the Mediterranean diet \u2014 high in healthy fats and low in processed foods \u2014 and better cognitive health. <\/p>\n

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3. Maintain Healthy Weight<\/strong><\/h3>\n

Whether your goal is weight management or weight loss, choosing a Mediterranean diet may be the key to obtaining these goals!<\/p>\n

While there is a slew of diets that purport weight loss or healthy weight management, the Mediterranean diet has been scientifically proven to obtain these goals in a \u201csafe and sustainable way,\u201d even though it may take a bit longer to reach your goals than other diet plans. <\/p>\n

Researchers attribute this weight-management-effect to the diet\u2019s focus on \u201cwhole, fresh foods.\u201d<\/p>\n

4. Lower Risk and\/or Management of Type 2 Diabetes<\/strong><\/h3>\n

Type 2 diabetes<\/a> occurs when your body \u201ceither resists the effects of insulin \u2014 a hormone that regulates the movement of sugar into your cells \u2014 or doesn\u2019t produce enough insulin to maintain normal glucose levels.\u201d While there is currently no cure for this ailment, \u201closing weight, eating well, and exercising can help manage the disease \u2026 [in combination with ] diabetes medications or insulin therapy.\u201d<\/p>\n

A series of studies \u2014 published in the journal\u00a0Diabetes Care<\/em> and the American Journal of Clinical Nutritio<\/em>n<\/a> \u2014 show that the Mediterranean diet has a positive effect on not only managing type 2 diabetes, but also lowering your risk of getting the condition.<\/p>\n

While there may be many factors that affect these positive outcomes, the Mediterranean diet excludes all of the foods that have been linked to an increased <\/em>chance of type 2 diabetes such as highly processed items, trans fats, and added sugar.<\/p>\n

In fact, the Mediterranean diet was more influential on type 2 diabetes and more adept at controlling blood sugar than previously tested diets that focus on \u201clow-carbohydrate, low-glycemic index, and high-protein\u201d foods.<\/p>\n

8 Ways to Add a Twist of Mediterranean to Your Plant-Based Diet<\/strong><\/h2>\n

If you\u2019re not interested in going all the way Mediterranean, but you still want some of those health benefits, think about simply adding a few twists to your regular plant-based menu.<\/p>\n

In fact, jazzing up your meals with a bit of Mediterranean-based nutrition is a great way to create your own fully plant-based version of the diet, while excluding seafood, lean meats, and red meat.<\/p>\n

Simply take a good look at the \u201ceat everyday\u201d foods in the Mediterranean diet, select those that you like, and sprinkle them in where you feel you can.<\/p>\n

Here are a few ways to take your plant-based diet up a notch with some Mediterranean foods:<\/p>\n

1. Olives<\/strong><\/h3>\n

You may not really think about olives, yet they happen to be a delightfully healthy plant-based treat! Olives are filled with healthy fats and have been linked to decreased LDL cholesterol (\u201cbad\u201d cholesterol) and increased HDL cholesterol (\u201cgood\u201d cholesterol). On top of that, they\u2019re rich in antioxidants!<\/p>\n\t\n \n

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