Shed Pounds Naturally with These 8 Mediterranean Diet Superfoods Dietitians Swear By

The Mediterranean diet has consistently topped the list of world’s healthiest diets, thanks to a wealth of research highlighting its benefits for overall wellness and longevity. Recently, a 2024 study led by Brigham and Women’s Hospital researchers found that American women who followed a Mediterranean-style diet for 25 years decreased their all-cause mortality risk by 23 percent. Interestingly, this was linked to reduced mortality from cancer and cardiovascular diseases, both conditions impacted by weight. Consequently, experts are keen on exploring the direct weight loss advantages of the Mediterranean diet.

1. Avocados

According to registered dietitian Kimberly Gomer, avocados are an excellent food choice for weight loss. Despite their high-fat content, it’s the very fat that contributes to weight loss.

“The fat is Omega 3, which is not only anti-inflammatory, but it will help with satiety. Feeling satiated and satisfied after a meal is a key to successful weight loss. Another positive connection with fats and weight loss is that the fat does not produce an insulin spike. This keeps blood sugars steady, hunger at bay, and allows for easier fat burning,” Gomer explains.

2. Olive Oil

Olive oil, especially the extra virgin variety, is another beneficial food under the Mediterranean diet. Unlike industrial vegetable seed oils, olive oil is rich in Omega-3 fatty acids, which can help manage cravings and extend satiety after meals.

3. Salmon

Lean proteins – especially fatty fish like salmon – are excellent for weight loss. They are abundant in heart-healthy omega-3 fatty acids, particularly the wild caught varieties. “As a registered dietitian, I recommend frozen salmon from Chile because it’s particularly high in omega-3 fatty acids, low in mercury, and considered a best choice for the whole family, including pregnant women and children,” suggests Kayla Farrell, a dietitian at FRESH Communications.

4. Colorful Veggies

Centering your meals around an array of fresh vegetables can provide fiber, vitamins, and minerals that promote satiety and offer nutritional value. Gomer suggests salads of cucumbers, tomatoes, onions, and peppers dressed with lemon and olive oil, or roasting Brussels sprouts and eggplants for their benefits. Specifically, darker leafy greens like spinach, which are nutrient-dense and low in calories, are key.

5. Beans and Legumes

Beans and legumes – staples of the Mediterranean diet – are chock-full of protein and fiber that contribute to weight loss. Whether you’re planning to go plant-based or not, these can be great substitutes for proteins higher in saturated fats or more processed.

6. Nuts and Seeds

Nuts and seeds are another star feature of this diet. “They are rich in healthy fats, protein, and fiber, making them a satisfying and nutrient-dense snack option,” as per Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach.

7. Berries

Antioxidant-rich berries can satiate sugar cravings without derailing your diet. They’re packed with fiber and water that keep you fuller for longer and help curb cravings.

8. Greek Yogurt

Greek yogurt, with its probiotics, supports a healthy gut that ensures good digestion and metabolism, aiding in weight loss. It also contains less sugar than regular yogurt, making it an optimal choice for those mindful of their sugar intake.

Just as the Mediterranean diet isn’t solely about weight loss, it’s not just about what you consume but how you consume it. Emphasizing whole foods and limiting processed ingredients is the golden rule. As the benefits extend beyond shedding pounds, it would be beneficial to incorporate these tips even beyond your weight loss journey. From avocados to Greek yogurt, these eight foods underpin the proven benefits of the Mediterranean diet, providing a roadmap to improved health and longevity.

Let us know what you think, please share your thoughts in the comments below.

Source