Green Mediterranean Diet Vs. Classic Mediterranean Diet

Which Version Of Mediterranean Diet Best For Burning Visceral Fat

^{Updated August 30th 2024}

Why Compare Green Mediterranean Diet With Traditional Mediterranean Diet?

The classic Mediterranean Diet – packed with fruits, vegetables, and healthy fats – has long been hailed as a blueprint for healthy eating. It has been associated with numerous health benefits, including reduced risk of heart disease and improved longevity. But now there’s a new player on the field—the Green Mediterranean Diet. This variation not only builds on the principles of the traditional Mediterranean Diet but also introduces unique elements that can offer even more health advantages.

Comparing these two diets can help you understand how minor tweaks can lead to significant health improvements. Whether you’re a seasoned nutrition enthusiast or just beginning your health-conscious journey, understanding these differences can guide you toward making more informed dietary choices. Let’s explore what makes the Green Mediterranean Diet stand out.

Both diets share a common foundation but diverge in their emphasis on specific foods. While the classic diet includes a moderate intake of fish and dairy, the Green Mediterranean Diet minimizes animal-derived foods even further. This switch can lead to various health benefits, particularly in weight management and reducing visceral fat.

Are you looking to lose visceral fat and want a diet that will make it possible? While burning belly fat can be difficult, you may have stumbled upon the two diets commonly used for this purpose: Green Mediterranean Diet (or GMD) and traditional Mediterranean Diet. But which one of these is more effective in fighting visceral fat?

In this blog post, we’ll dive deep into both the Green Mediterranean Diet and traditional Mediterranean Diet to determine which plan provides better results when it comes to burning cumulative abdominal fat build-ups. We’ll look at what defines each type of diet, explore their influences on weight loss success rates, entry requirements, recipes & food guides before reaching our conclusion.

What Is The Green Mediterranean Diet?

The Green Mediterranean Diet is quickly gaining popularity among health-conscious individuals. This diet is not only delicious but also packed with nutrients to support a healthy lifestyle. The key components of the Green Mediterranean Diet include consuming ample amounts of green vegetables and using extra virgin olive oil in cooking.

By incorporating these healthy components in your diet, you can support a healthy gut, maintain a healthy weight, and promote overall well-being. Plus, with tasty recipes like spinach and feta omelettes, quinoa and vegetable salad, and roasted bell pepper and hummus wraps, you don’t have to sacrifice taste for healthiness. Give the Green Mediterranean Diet a try and see how easy and enjoyable it can be to eat healthily.

Leafy greens, extra virgin olive oil, nuts, and green tea contain plant nutrients – some of the key ingredients in a ‘Green Mediterranean Diet’ have been linked to helping to burn a dangerous type of body fat. According to a report from Insider, a version of the popular Mediterranean-style diet with added plant foods may help burn fat faster, a new study suggests. As the report explains:

The nutrient-dense [Green Mediterranean Diet] eating plan may help reduce a type of fat linked to higher risk of disease.

Why Does The Green Mediterranean Diet Help Burn Visceral Fat?

Visceral fat is not just an aesthetic concern; it’s a significant health risk. This type of fat wraps around your internal organs and has been linked to various health issues, including diabetes and cardiovascular diseases. The Green Mediterranean Diet is particularly effective at targeting this harmful fat.

One reason for this effectiveness is the diet’s high fibre content. Fiber helps you feel full longer, reducing overall calorie intake. Additionally, fibre can improve gut health, which plays a crucial role in metabolic processes and fat storage.

The inclusion of polyphenol-rich foods like extra virgin olive oil in the Green Mediterranean Diet also contributes to its fat-burning capabilities. Polyphenols can help regulate metabolism and reduce inflammation, both of which are essential for combating visceral fat. This diet’s focus on reducing animal fats further helps in minimizing visceral fat accumulation.

According to the new study, published in BMC Medicine, the  “green” Mediterranean diet — is based on cuisines in regions where people live the longest, healthiest lives, and adding foods like green tea and protein-rich plants could make it even healthier

A team led by researchers at the Ben-Gurion University of the Negev in Israel looked at data from 294 adults to compare the health benefits of two types of Mediterranean diet against general healthy eating recommendations to eat less fat and salt, and more vegetables.

What Is Visceral Fat?

Visceral fat is stored within the abdominal cavity and surrounds vital organs like the liver, stomach, and intestines. Unlike subcutaneous fat, which you can pinch, visceral fat lies deeper within your body and is more dangerous. High levels of visceral fat are associated with increased risks of several chronic conditions, including heart disease, type 2 diabetes, and certain cancers.

Understanding what visceral fat is and why it’s harmful can motivate you to adopt dietary changes that target this specific type of fat. Fortunately, research suggests that dietary adjustments, such as adopting the Green Mediterranean Diet, can significantly reduce visceral fat.

Visceral fat is an insidious type of fat that gathers in the visceral cavities of the body, also known as our internal organs. Not only is visceral fat aesthetically unpleasing, but it can contribute to a variety of medical issues, including an increased risk for hypertension and heart disease. Some of the most effective ways to combat visceral fat are through exercise and lifestyle changes, like increasing fruit and vegetable intake or switching to a balanced mediterranean diet. Fortunately, visceral fat isn’t impossible to reduce with proper nutrition and physical activity; it’s never too late to start cleaning up your insides!

Green Mediterranean Diet Study Findings

University of the Negev researchers found that participants on the regular Mediterranean Diet reduced red meat, processed foods, and refined carbohydrates (like white bread and sugary treats) and ate more healthy fats such as olive oil. The group lost 7% of visceral fat, on average, by the end of the 18-month study, compared to 4.5% fat loss in the general healthy diet group.

But the modified green Mediterranean diet was twice as effective, helping people lose 14% of their visceral fat. Those dieters drank four cups a day of green tea and a green shake made of a high-protein, vitamin-rich plant called duckweed, in addition to cutting back on red meat and processed foods. The green diet also led to slightly more weight loss overall.

Lead study author Hila Zelicha, post-doctoral fellow at Ben-Gurion University of the Negev described the results as “a dramatic achievement for making simple changes to your diet and lifestyle.”

“A healthy lifestyle is a strong basis for any weight loss program. We learned from the results of our experiment that the quality of food is no less important than the number of calories consumed,”

Hila Zelicha, post-doctoral fellow at Ben-Gurion University of the Negev

Recent studies have highlighted the effectiveness of the Green Mediterranean Diet in promoting weight loss and reducing visceral fat. One such study showed that participants following this diet experienced a greater reduction in visceral fat compared to those on the traditional Mediterranean Diet. The results were attributed to the diet’s higher polyphenol content and reduced intake of animal products.

These findings are exciting for those looking to optimize their health through diet. The study also found improvements in other health markers, such as lower cholesterol levels and reduced inflammation, further supporting the benefits of the Green Mediterranean Diet.

The research underscores the importance of dietary composition in managing weight and reducing health risks. By focusing on plant-based foods and polyphenol-rich options, the Green Mediterranean Diet offers a powerful tool for improving overall health.

How To Incorporate Extra Virgin Olive Oil Into The Green Mediterranean Diet

The Green Mediterranean Diet, a healthful and sustainable way of eating, emphasizes plant-based foods and healthy fats like those found in extra virgin olive oil. Incorporating this nutritious oil into your meals couldn’t be easier, as it can be used in everything from dressings to sautés. Try drizzling it over a fresh salad, using it as a cooking oil for roasted vegetables or grilled fish, or making a flavorful dipping sauce for bread. With its rich taste and numerous health benefits, there are countless ways to include extra virgin olive oil in your Green Mediterranean Diet recipes.

Extra virgin olive oil is a staple in the Mediterranean Diet, and its health benefits are well-documented. Rich in monounsaturated fats and antioxidants, EVOO can improve heart health and reduce inflammation. Incorporating it into the Green Mediterranean Diet is essential for maximizing these benefits.

Use extra virgin olive oil as your primary cooking oil for sautéing vegetables or drizzling over salads. Its rich flavour complements the fresh ingredients typically found in the Green Mediterranean Diet. You can also use it in marinades for plant-based proteins like tofu or legumes.

Experiment with extra virgin olive oil to keep your meals interesting. Some are more robust and peppery, while others are mild and buttery. This versatility allows you to enhance the flavours of your dishes while reaping the health benefits.

Olive Oil, leafy greens and nutrients called polyphenols

The advantage of the green Mediterranean diet, researchers theorized, is that it’s rich is polyphenols, plant-based nutrients which evidence has linked to a protective effect against chronic disease.

Polyphenol rich olive oil is receiving the attention of scientific and health community lately because of their benefits for human body. Polyphenols are chemical compounds that are present in many natural foods. Polyphenol is also used as dietary supplements and can be taken as prescribed medicine.

The latest (2021) harvest of Morocco Gold has the highest ever levels of polyphenols at 644mg/kg.

Polyphenols are phytochemicals that occur in plants and render the colour to plants. Sources of polyphenols include peaches, pomegranate, grapes, oranges, cocoa powder and dark chocolate. However, one of the most important sources of polyphenols is extra virgin olive oil. It is important that this is genuine, unprocessed extra virgin olive oil like Morocco Gold that will still have its polyphenols intact. Processed or refined olive oils usually have their polyphenols extracted from the oil during filtration and refining.

Polyphenols are compounds found in various plant foods, including olive oil and leafy greens. These nutrients offer a range of health benefits, from reducing inflammation to protecting against chronic diseases. The Green Mediterranean Diet emphasizes foods rich in polyphenols to boost its health-promoting effects.

Leafy greens like spinach, kale, and Swiss chard are excellent sources of polyphenols. Including a variety of these greens in your diet can enhance your intake of these beneficial compounds. Pairing them with EVOO can improve the absorption of fat-soluble vitamins and increase the overall nutritional value of your meals.

Green tea is another potent source of polyphenols and is a recommended addition to the Green Mediterranean Diet. Drinking a cup or two daily can provide an extra boost of antioxidants, further supporting your health goals.

The Green Mediterranean Diet offers a modern twist on a time-tested dietary approach, emphasizing plant-based foods, polyphenol-rich ingredients, and reduced animal products. This diet not only enhances the health benefits associated with the traditional Mediterranean Diet but also aligns with sustainable and eco-friendly eating practices.

By adopting the Green Mediterranean Diet, you can improve heart health, reduce visceral fat, and enjoy a variety of delicious, nutrient-dense foods. Whether you’re a long-time nutrition enthusiast or just starting on your health-conscious journey, this diet offers valuable insights and practical tips for optimizing your well-being.

Ready to transform your diet? Start incorporating more plant-based foods, extra virgin olive oil, and polyphenol-rich ingredients into your meals today. For personalized guidance, consider consulting with a nutrition expert or dietitian to tailor the Green Mediterranean Diet to your specific needs.