Why The Mediterranean Diet Wins For Wellness and Weight Loss
Updated 14th October 2022
- New Forbes study lists The Mediterranean Diet as one of the easiest plans to follow
- The Mediterranean Diet includes a wide variety of food choices and is flexible
- The Mediterranean Diet can promote weight loss
- Consistently high rates of obesity can significantly harm mental and physical health
The Mediterranean Diet has come out top in a prominent list of Easiest Diets To Follow, according to expert contributors to a new Forbes Health report.
According to the report, The Mediterranean Diet remains one of the best dietary patterns to follow – over a sustained period of time – with a range of effective results and health outcomes.
The wide array of acceptable foods on this diet make it easy to adapt to personal needs and incorporate a variety of different foods. If you’re unsure where to start with trying a new diet, the Mediterranean diet could be a good optionDr. Matthew Landry, Ph.D., a registered dietitian nutritionist and a postdoctoral research fellow at the Stanford Prevention Research Center.
The report goes on to quote Dr Fatima Cody Stanford, M.D., M.P.H., an obesity medicine physician scientist at Massachusetts General and Harvard Medical School who says: “The Mediterranean diet has the most hard evidence in terms of being best, in terms of reducing morbidity and mortality as it relates to cardiovascular disease,”
Further evidence came to support the health benefits of The Mediterranean Diet in a recent review paper, where 11 studies that looked at the Mediterranean diet showed a strong and consistent benefit of being better for long-term metabolic health and weight loss than other well known diets.
Other popular diets listed in the full article were:
- The Flexitarian Diet
- The DASH Diet
- A Low Carb Diet
- Weight Watchers
Can I Lose Weight With Extra Virgin Olive Oil?
The Mediterranean Diet is often recommended for those looking to lose weight in a healthy way. This way of eating is based on the traditional diet of countries like Greece and Italy, where people consume plenty of fruits, vegetables, whole grains, and fish while limiting red meat, processed foods, and refined sugars.
There are no strict rules to follow, and meals are typically prepared with simple ingredients like olive oil, garlic, and fresh herbs. Plus, the Mediterranean Diet allows you to enjoy delicious foods like pasta, bread, and wine in moderation. So if you’re looking to lose weight in a healthy way, the Mediterranean Diet may be right for you.
Are you looking to lose weight in a healthy and sustainable way? If so, extra virgin olive oil may be the right choice for you! EVOO has been shown to promote weight loss in numerous studies. Here we will explore some of the science behind why EVOO is such a great tool for shedding excess pounds, and provide some tips on how to incorporate it into your diet.
US nutritionist and associate professor of clinical medicine Dr Mary Flynn, who’s been studying the effects and health benefits of EVOO since the 1990s.
Dr. Flynn says, “Published studies show that no other food comes close to extra virgin olive oil for the prevention and treatment of chronic disease.”
In a meta-analysis of seven studies from 1998 to 2015, Flynn reports that extra virgin olive oil (EVOO), with a total phenol content of at least 161 mg/kg at a minimum intake of two Tbs (25 ml) a day, could significantly decrease systolic blood pressure in as little as three weeks. EVOO containing at least 300 mg/kg total phenols may also decrease diastolic blood pressure.
The study concluded that high-polyphenol content EVOO lowered blood pressure significantly more than polyunsaturated fats, refined olive oil, or canola oil. In each of these oils, polyphenols are removed during the refining process.
At Morocco Gold, we loved this article from Healthline which takes a comprehensive look at the potential of The Mediterranean Diet to assist weight loss.
We see how, compared to other weightloss diets, The Mediterranean Diet focuses on including certain foods and food groups rather than counting calories or tracking macronutrients.
It also states the crucial importance of healthy fats such as a quality extra virgin olive oil in contributing to weight loss and other benefits associated with the eating plan.
The Mediterranean diet is one of the healthiest and easiest diets to follow. And the great news about the Mediterranean Diet is that there are no hard and fast rules: instead, general guidelines that outline what and how much you should eat are followed. It is based on eating whole, unprocessed foods like fruits, vegetables, whole grains, legumes, and healthy fats like olive oil.
1. Eat plenty of fruits and vegetables every day.
2. Choose whole grains over processed carbs.
3. Eat moderate amounts of healthy fats like olive oil.
4. Enjoy dairy in moderation if you can tolerate it.
5. Include a variety of protein sources in your diet
This adaptable diet emphasizes the preparation and consumption of fresh foods in order to encourage people to eat whole foods rather than processed foods.
So, if there has been a little indulgence lately in your household, it’s time to reach for the extra virgin olive oil as part of the ever-popular Mediterranean Diet to help shed those extra pounds for summer!
Morocco Gold Extra Virgin Olive Oil For Weight Loss
Named as the best overall diet, according to U.S. News & World Report’s annual ranking for the fourth year in a row, the Mediterranean Diet takes some beating when it comes to easy to follow, heart-healthy and diabetes fighting nutrition. And, all this from a diet that places quality extra virgin olive oils, such as Morocco Gold, centre stage as one of its star players.
But with so much information at our fingertips, is it possible to summarise the key reasons that the Mediterranean Diet – including quality extra virgin olive oil – is an excellent choice to support your weight loss goals?
Top Five Ways To Lose Weight With The Mediterranean Diet
At Morocco Gold, we thought it would be nice to do the hard work for you – or at least some of it! So here are the top five ways to lose weight with the Mediterranean Diet, inspired by a recent report on olivetomato.com
1/ Breakfast Like A King, Lunch Like A Prince
This commonly heard piece of nutritional advice is never more true than for followers of The Mediterranean Diet. Although lunch is traditionally the largest meal in The Mediterranean, it would be a good idea to follow the principle of eating your most substantial meal before 3pm. As well as reducing the risk of overeating later, it gives your body a chance to digest your food properly during the course of the day. According to a Spanish survey, those who ate their largest meal before 3pm lost more weight in the long term.
2/ Healthy Fats Such As Extra Virgin Olive Oil Should Be Eaten In The Correct Quantities
It comes as no surprise that this rule is a favourite among the Morocco Gold Extra Virgin Olive Oil family! Although we may be conditioned to fear the fat on any weight loss programme, it is vital to understand that not all fats are the same! ‘Good fat’ or healthy fats such as those found in extra virgin olive oils do not make you fat. By opting for the best olive oil you can afford, you can achieve flavour and substance to your Mediterranean cuisine without sacrificing your health. By sticking to around 3 tablespoons of extra virgin olive oil per day, it is possible to achieve many health benefits and make your food delicious at the same time.
3/ Opt For A Main Course Cooking In Extra Virgin Olive Oil
Yes, it’s another shameless shout out for the role of extra virgin olive oil but this one really is vital. By choosing to eat a vegetable dish cooked in olive oil you are making an excellent choice for taste and increasing your servings of vegetables in one meal. Clever, yes? Vegetables cooked in olive oil as a main course is also of a moderate caloric level and can be accompanied by a piece of feta cheese for an added treat.
4/ Drink Mostly Water, Occasionally Tea And Coffee And (for the adults) Wine Is Allowed In Moderation.
If you want to loose weight the Mediterranean way, it’s not just what you eat that matters. What you drink is important too. You’ll get all the dairy you need from cheese and yoghurt so best to avoid drinking milk with meals too. Similarly, by eating whole fruit instead of drinking juice you will get the fibre and nutrients you need and will feel more ‘full’. Both coffee and wine are allowed in the Mediterranean – each being associated with health benefits – but they must not replace your water intake.
5/ Move More!
This last one couldn’t be simpler, has nothing to do with food, but is a crucial part of Mediterranean lifestyle. Finding ways to incorporate more movement throughout your whole day is key here. Rather than short bursts of exercise (such as a gym visit) followed by sitting down for the rest of the day, explore ways to incorporate regular walking breaks, stretches every hour or frequent bursts of housework to keep your body on the move.
Extra Virgin Olive Oil (EVOO) And Weight Loss
Did you know that just three tablespoons of extra virgin olive oil like Morocco Gold each day can help to reduce obesity?
Obesity is associated with number of co-morbid diseases and conditions that require treatment. Obesity can harm people’s prospects in life, their self-esteem and their underlying mental health. Research published in the BMJ found that people who are obese or overweight are less likely to exercise in public as they feel discriminated against because of their weight.
The rising rates of obesity have resulted in significant increases in direct medical spending for obese and overweight individuals.
The individual costs associated with being obese are: lost wages, presenteeism and absenteeism, and higher costs associated with the purchase of personal goods. While individuals bear the full burden of some costs, such as the value of lost life or lost wages, employers and employees share the burden for many other costs such as direct medical costs, short-term disability, and productivity losses.
In the USA, the government pays a significant portion of costs associated with obesity for Medicare and Medicaid beneficiaries. Estimates of the medical cost of adult obesity in the United States range from $147 billion to nearly $210 billion per year. The majority of the spending is generated from treating obesity-related diseases such as diabetes and cardiovascular disease, among others. Obesity is responsible for $61.8 billion in Medicare and Medicaid spending. In the absence of obesity, Medicare and Medicaid spending would be around 8.5 percent and 11.8 percent lower, respectively.
How Can Extra Virgin Olive Oil Help With Weight loss?
We all know that EVOO is great for drizzling over salads and creating that perfect bruschetta. It is, unquestionably the most flavor-some and aromatic of all the olive oils. It is also incredibly healthy.
Best Olive Oil For Weight loss
It has now been shown to have proven weight-loss properties, which can be achieved by having three tablespoons or about 50ml of EVOO a day.
These are the findings of US nutritionist and associate professor of clinical medicine Dr Mary Flynn, who’s been studying the effects and health benefits of EVOO since the 1990s.
“The general body of research says that once you have two or more tablespoons a day, you’ll improve your blood pressure, your glucose levels and your good cholesterol,” Flynn says. “But I’ve found that the weight-loss effect comes into play at three tablespoons, so that’s what I recommend. It’s an amazing food – it does all these things that help your body, plus it tastes good.”
It’s important to note that when Flynn refers about “olive oil”, she’s talking about extra-virgin olive oil, like Morocco Gold which is rich in nutrients.
An Extra Virgin Olive Oil diet
Consuming three tablespoons of EVOO isn’t enough to start shedding the kilos, Flynn says, explaining that the weight-loss effect kicks in when it’s combined with a healthy Mediterranean-style diet. This is rich in vegetables, fruit, legumes and whole grains, moderate in dairy and low in meat (about three serves of white meat or fish a week for women, and red meat only once or twice a month).
“This way of eating essentially takes the calories you’d normally be consuming with meat and gives them to vegetables and EVOO,” she says.
Flynn proved the success of a diet that’s high in healthy fats in 2010 with a study of 44 women over 50 who’d become overweight during breast cancer treatment. Each woman trialled two eight-week diets. Flynn’s EVOO-based diet and a low-fat food plan as recommended by the US National Cancer Institute. Both diets were made up of 1500 calories a day.
After the 16 weeks, the average weight loss was 7kg, however, the women lost twice as much on the EVOO diet as the low-fat diet. They also showed improved breast cancer biomarkers, lower triglycerides and higher levels of the “good” HDL cholesterol. In addition, when the women were asked to choose the diet they preferred all but one chose the EVOO diet. They found the food more appetising, accessible and affordable.
While the benefits of being a healthy weight are particularly important to women who’ve had breast cancer (being overweight increases the risk of the cancer recurring), being overweight or obese also increases the risk of cancer and other illnesses generally. “I recommend this EVOO diet to everyone,” says Flynn.
Vegetables And Extra Virgin Olive Oil: A Perfect Match
Flynn says the key to the success of the EVOO diet is to cook your vegetables in olive oil. There are two main reasons for this. The first is that carotenoids. A powerful antioxidants that give orange, yellow and red veg their colour and are also found in abundance in leafy greens. They need fat to be absorbed. She also believes the nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with oil, but that’s still yet to be conclusively proven. The second reason is arguably more important: Vegies taste better with EVOO, so people are likely to eat more.
Healthy Tomato Vegetarian Salad
“My rule of thumb is one tablespoon of EVOO to one cup of veg,” Flynn says, adding that sautéing them or roasting are tasty options, plus these methods maintain much of their nutrient value. “Eating veg like this fills you up and stops you being hungry.” An added bonus, she says, is fibre from the veg also improves bowel regularity.
For anyone daunted by a diet of less meat and three cups daily of vegetables, Flynn advises: “Start by having three dinners a week where you combine vegetables, EVOO and some starch (potatoes or wholegrain pasta or rice). Then see if you can add some lunches in as well. The more you take in, the more benefit you’ll get.”
Ways To Use Extra Virgin Olive Oil For Weight Loss
Extra virgin olive oilis the perfect companion for all kinds of food and you can add it in any culinary preparation. But if you are interested in losing a few extra kilos, here are some ways to use extra virgin olive oil to lose weight.
Extra Virgin Olive Oil With Lemon
One way to use extra virgin olive oil to lose weight is to combine it with lemon. One of the most powerful remedies that exist to purify and eliminate toxins from your body. Lemon contains, in addition to vitamin C, hesperidin. A flavonoid that contributes to improve the function of lymphatic drainage and, with it, the retention of liquids. Take some extra virgin olive oil with half a lemon at breakfast and you will see how your figure is improving little by little.
Extra Virgin Olive Oil With Ginger
Ginger is a root that, when ingested, produces a thermogenic effect in the body. Ginger is able to activate your nervous system and, as a consequence, activate all processes that produce energy (which also supplies fat). That is, ginger is a natural fat burner. Another excellent way to use extra virgin olive oil for weight loss. Add some ginger and extra virgin olive oil to dress your salads.
Extra Virgin Olive Oil With Cucumber
Good weather is synonymous with lots of fruit and vegetables. And among them are the cucumbers. Delicious and very refreshing. A food that helps you lose those extra pounds. Its high-water content makes it have a low amount of calories. In addition, cucumber contains a lot of fibre that helps eliminate toxins from the body. Add extra virgin olive oil to a couple of cucumbers and you will get a great starter that will help you lose weight.
Extra Virgin Olive Oil With Cayenne Pepper
Although it may not seem like it, cayenne pepper is a digestive stimulant. This spice stimulates the production of juices and gastric enzymes that digest the food you eat, eliminating the toxins that are generated in your body. It also speeds up metabolism and fat burning. A trick to add some cayenne pepper to a daily ‘shot’ of extra virgin olive oil.
Extra Virgin Olive Oil In Smoothies
Detoxifying green shakes to reduce weight have become fashionable. And with good reason. They are a time bomb against the body’s fat and toxins. Full of vitamins, minerals, fibre and other nutrients that help keep your weight at bay. But you can enhance its power much more, and especially the flavour of these shakes, adding a little extra virgin olive oil.