Emphasis on whole, unprocessed foods: The diet focuses on fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are generally lower in calories, high in fiber, and nutrient-dense, helping to create a calorie deficit and promote weight loss.
Healthy fats: The inclusion of sources like olive oil, nuts, and fatty fish provides healthy fats that promote satiety and help control appetite. These fats can replace less healthy fats and contribute to weight loss.
Reduced intake of processed foods and added sugars: The Mediterranean diet discourages processed foods and sugary treats, which are typically high in calories and low in nutrients. By reducing their consumption, individuals can lower their calorie intake and improve overall dietary quality.
Moderate consumption of red wine: Moderate red wine consumption, often enjoyed with meals, is a component of the Mediterranean diet. Red wine contains antioxidants and may have beneficial effects on heart health.
Mindful eating and socialization: The Mediterranean diet encourages mindful eating practices, such as savoring meals and eating with others. These practices can promote better portion control, slower eating, and increased satisfaction, which may contribute to weight loss.
Sustainable and flexible eating plan: The Mediterranean diet is known for its flexibility and adaptability to individual preferences and cultural backgrounds. It is a sustainable long-term eating plan that can be enjoyed without feeling deprived, making it easier to maintain weight loss.