How to lose weight with the Mediterranean diet

The Mediterranean diet it is a precious ally for those who want to lose weight. The confirmation comes from numerous studies that in recent years have highlighted its benefits in the prevention of overweight and obesity.

Just a research published in the magazine Nutrients has ascertained how the Mediterranean diet represents a sustainable food model over time able to protect us not only from obesity and overweight, but also from the most common chronic diseases.

The merit? The presence of many foods rich in fiber which are able to reduce the energy density of individual foods, to stimulate the sense of satiety and to nourish the friendly intestinal flora.

Speaking of the Mediterranean diet, it should also be emphasized that it is indeed a diet, but also a way of eating and living characterized by strong historical and cultural roots belonging to the countries bordering the Mediterranean Sea.

We can consider it ‘the diet handed down by our grandparents’. In fact, it is inspired by the eating habits of the rural populations of southern Italy, Spain and Greece after World War II.

But can there Mediterranean diet also be taken as an example by those who want to lose a few pounds? We talk about it with the Dr.ssa Valeria Mandelli, Dietitian at the Metabolism Acceleration Center from Milan.

Doctor, is it true that the Mediterranean diet is the best in the world? On what principles?
«Since 2010, the Mediterranean diet is considered a World Heritage Site by UNESCO, based on traditions, knowledge and recipes that have determined the paradigm of” good food at the table “. Certainly its relevance, popularity and healthiness are undisputed, so in general it represents a healthy eating style, suitable for everyone. If, on the other hand, we consider the Mediterranean diet from a slimming perspective, it should be emphasized that every person needs a highly personalized diet, which takes into account numerous factors: clinical, hormonal, metabolic and genetic. For this reason, thanks to the support of nutrition professionals, it is possible to achieve good physical shape, especially if this nutritional regimen is combined with regular physical activity and medical technologies aimed at unblocking and metabolic acceleration».

Are there any foods from the Mediterranean diet to be excluded from the point of view of weight loss?
«Over the years, the concept of the Mediterranean diet has often been reinterpreted, given the different availability of some raw materials, which characterize its foundations, such as flours. The traditional Mediterranean diet, in fact, was based on wholemeal and unrefined flours, as well as on a reduced use of salt and sugars. Today, on the other hand, the use of refined flours is widespread as well as the consumption of foods with a high salt and sugar content, therefore, in order to lose weight, it is recommended to moderate their consumption ».

If you have read that correctly you will have noticed that Pizza it is not among the foods to be eliminated. We can therefore consume it even if we have to lose a few kilos, with some care, since it has a high energy density.

First of all we choose wholemeal doughs and a filling of courgettes, aubergines and seasonal vegetables in general, which they improve its impact on blood sugar and on the line. And then let’s limit ourselves to one pizza a week. Better than nothing, right?

Below others 5 tips from Doctor Mandelli to adapt the Mediterranean diet so that it is also slimming.

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