Mediterranean diet to lose weight: Know the benefits of this popular diet and as aids in weight loss

This form of feeding is not directed specifically for weight loss, but to improve the quality of life.

However, weight loss ends up being a natural consequence of any person who embraces a healthy diet.

How is the Mediterranean diet?

This diet is based on the habits of people living on the coast of the Mediterranean Sea.

They have very low rates of cardiovascular diseases, cancer, obesity and other ills, this surprises physicians, and given the results in the studies, interest in the lifestyle of the people of that region was aroused.

The menu consists of many fruits, vegetables, cereals, legumes, oil seeds, cheese, yogurt, fish, olive oil and wine, typical and abundant ingredients on the coast of the Mediterranean Sea.

On the other hand, red meat, animal fat and processed products are left out of daily meals. The candy is consumed, but very scarcely.

Many of the ingredients contain significant amounts of fat, such as olive oil, fish oil and legumes.

However, the fat is of a very high importance, as it helps in the proper functioning of the body.

The wine has resveratrol, a powerful antioxidant

Wine is important and essential in the diet of the Mediterranean coast, since it contains resveratrol, a powerful antioxidant that helps fight free radicals, promotes rejuvenation, improves heart health and even accelerates the burning of calories.

One cup should be consumed per day, along with lunch or dinner. Remember that excess in alcoholic beverages is harmful to health.

Another feature of the Mediterranean diet is the incorporation of moderate physical exercise on a daily basis, which contributes to good health in all people who perform it.


Benefits of the Mediterranean diet

With the diet you can lose an average of 5 kg per month in a healthy way.
Brings health to the heart, with less risk of heart attack.
Low level of cholesterol in the blood.
The prevention of diabetes and obesity.
It helps the growth of the beautiful skin thanks to the high intake of antioxidants.
Delays aging, especially the brain.
Lower risk of cancer

Therefore, the Mediterranean diet has spread around the world with great success, promoting weight loss and many other health benefits, in addition to great well-being.


In this article we bring an example of a week’s menu, which can be adapted and expanded to the time you want.

There are no specific amounts, it is not a diet, but a different style than what we are used to eating:


Cereals and yogurt with honey.
Fruit of season, very mature.
Yeast extract (1 teaspoon).
1 cup of black tea or coffee with milk
Whole wheat bread with cheese or honey.

Midmorning and snack

1 glass of fruit juice with 1 tablespoon of oatmeal or may be the seasonal fruit.


Brown rice, lean beef fillet with salad and an orange.
Melon with ham, grilled fish fillet, natural pineapple juice or papaya.
Shrimp, lettuce and avocado and cream cheese with grapes.
Lentils with rice, lettuce and tomato and yogurt with raisins.
Fillet of salmon, tomato, mozzarella and walnuts, with vegetable yoghurt.
Cod with chickpeas, green salad and apple baked with honey.
Spaghetti with almonds, tomato and lettuce salad, kiwi and orange juice.


Cream of zucchini, wholemeal bread, tortillas and cheese with nuts and honey.
Grilled fish, spinach with raisins and yogurt with fruits.
Eggplant omelette, baked potatoes with green beans and kiwi.
Salad of macaroni, bread with tomato and tuna to the natural, baked apple with honey.
Grilled fish, potatoes au gratin and nuts.
Vegetable cream soup, omelette and bread with tomato. Cheese cream with dessert jam.
Fish fillet, stewed peas with ham and cottage cheese with honey.

You should keep in mind that these are just some of the thousands of recipes that you can find to change the eating habits that are not conducive to your health and weight loss.


Are there health risks with the Mediterranean diet?

There are very few risks to eat a Mediterranean diet, as it involves eating healthy foods in moderation.

One of the few risks that some face is that they forget that exercise and social aspects are part of what keeps people in the Mediterranean so healthy.


Studies on the Mediterranean diet

A study published in 2016 in the journal JAMA Internal Medicine found that older women who closely follow the Mediterranean diet or other similar diets may have a slightly lower risk of hip fractures.

The researchers analyzed data from 90,000 women in the Long-Term Women’s Health Initiative and found that the risk of hip fracture among women who adhered more to the Mediterranean diet was slightly reduced.

The reduction in risk was small (less than 1 percent), but the finding is important because it shows that eating a healthy diet.

Even one that does not emphasize the consumption of dairy products is not related to an increased risk of hip fractures, said Dr. Bernhard Haring, who led the study and is a physician at the University of W├╝rzburg in Germany.