February 8, 2021 by D.Fathia
Updated February 11, 2021
Is the Mediterranean diet the best way to lose weight
If you are a health nut then you must have been following the latest trends in diets and weight control methods. In earlier articles, we have discussed the amazing advantages of the Mediterranean diet, the regimen reigning over all others for the fourth year in a row.
What evidence tells us is that this diet is extremely health-friendly. It lacks the bad fats and high intakes of sugars characteristic of fast foods and other ways of eating. It is based mainly on fruits, vegetables, good fats from olive oil, and fish and chicken. It helps in maintaining a good heart and assist in preventing some diseases and improving general health.
However, obesity is the biggest problem in today’s world. Certain food options, fast food consumption due to busy working hours, coupled with bursts of food cravings would lead ultimately to a few extra pounds in the worst cases.
Research has proved that the Mediterranean diet is indeed better than a low-on-fat diet when it comes to losing weight. Though more scientific work needs to be done to determine the reasons behind this, a comparison between the two resulted in prioritizing the first diet.
Recent research unveiled other results concerning losing weight. Let’s discover together which perfect diet you should follow to stay fit and slim.
Which is better?
Earlier studies on the effects of the Mediterranean diet have shown a 30 % reduction in cardiovascular diseases. Yet, results on weight loss have been inconclusive. One reason behind this blurry image is that those studies conducted on the regimen’s effects have been usually complemented with physical exercises, calorie restriction, or added supplements.
Vegan diets, on the other hand, have been yielding promising results for weight loss; they are usually prescribed for patients with heart issues and weight problems.
One thing that grabs attention is that both the Mediterranean and vegan diets are two sides of the same coin. The former favors fruits and vegetables food recipes, while the latter is based solely on fruits and vegetables. The question then is which is better?
The Journal Of the American College of Nutrition recently featured the study results of a randomized trial assigning either the Mediterranean or a plant-based diet to 62 obese people for four months.
“Body weight, plasma lipids, blood pressure, and body composition were measured. Secondary measures included insulin resistance, oral glucose insulin sensitivity, and predicted insulin sensitivity indices” were the main focus during the trial and were measured before and after committing to the assigned diet.
“During the initial 16-week period, mean weight change was −1.5 kg on the Mediterranean diet and −7.9 kg on the vegan diet. In the second study period, mean weight change was 1.4 kg on the Mediterranean diet and −4.0 kg on the vegan diet.”
Net weight changes were 0.0 for those following the Mediterranean diet and −6.0 kg for those following the vegan diet. 26 lost weight on the first regimen compared with 48 participants on the second regimen.
From these findings, we conclude that the vegan diet is more suitable a choice for losing weight since it lacks the intake of fats, meats, and other energy products. However, the findings like those of other studies might be inconclusive due to following a codified diet instead of the traditional Mediterranean regimen. Besides, moderate consumption has always been central to this eating practice.
Blood pressure and cholesterol were reduced significantly on the Med. Diet. For the sake of overall good health maybe it is better to follow this regimen with certain restrictions on the number of fats included…etc.
What is a plant-based diet?
If you are keen on your barbecue parties and New Year’s turkey treat you must feel cold feet when you hear that you should better adhere to a plant-based diet for the sake of your health. Guess what? You don’t need to panic. This regimen is not a true vegan diet. You can continue to eat meat and animal products; however, you need to rethink the importance of such options.
Fats from animal sources generally have bad effects on the body, and hence you need to reduce your consumption of meat… You can still enjoy a barbecued stick of meat, but use small slices as if to garnish.
In a vegan diet, you need to plan your meals around plates of vegetables. Let the fresh and colored legumes have the lion’s share of your recipes.
Plant-based diet benefits:
Adhering to a vegan diet is a rewarding endeavor. It can assist in halting chronic diseases or at least preventing further complications. It easily helps in weight control and weight loss. Whole grains and vegetables might have important effects on heart health, cognitive development and healthy aging, and other conditions.
One more factor to appreciate is that this diet is environment friendly. It encourages sustainable farming and food production, along with reducing greenhouse gas emissions and damaging economic habits.
Champion a plant-based diet, save yourself, save the environment!