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Is Mediterranean Diet Good for Weight Loss?

Mediterranean Diet

Primarily an eating plan based on plants, the Mediterranean diet involves the daily consumption of fruits, veggies, nuts, spices, herbs, beans and other legumes, whole grains, and olive oils. You can still eat other foods from other sources, like animal proteins, while in the Mediterranean diet but it is crucial to stick to smaller quantities.

Your diet plan should consist mainly of plant-based foods, like fruits and veggies. If you are wondering if the Mediterranean diet is good for weight loss, then the answer is yes. It supports weight loss with the aid of the nutrients it can provide, including but not limited to:

  • Healthy fats – The good thing about the Mediterranean diet is that it requires you to eat foods with low saturated fat content. The fact that saturated fat is low in this diet plan is beneficial because it is highly recommended to limit your consumption of it.

    It is because it is what usually triggers excess weight and obesity, as well as other health concerns, like cardiovascular ailments and high cholesterol levels. The diet plan focuses more on monounsaturated fats that are considered healthy and good fats, thereby supporting weight loss.
  • Fiber – The Mediterranean diet is also rich in fiber since it requires you to eat plenty of fresh fruits and veggies together with legumes and whole grains. Being rich in fiber, you can expect it to help you lose weight because it can promote the feeling of fullness and satiety.

    Aside from that, fiber can suppress your appetite. It improves the health of your digestive system and prevents Type 2 diabetes, cardiovascular disease, and bowel cancer.
  • Antioxidants – The Mediterranean diet is also good for those who want to lose weight because of the antioxidants present in it. Antioxidants consist of essential vitamins, minerals, as well as other molecules designed to get rid of toxic free radicals that have accumulated within your body.

    With these antioxidants, your body will be free from those toxins that might be blocking your weight loss efforts. The presence of antioxidants in the foods included in the Mediterranean diet can also improve your metabolism, which can promote weight loss.

Apart from the mentioned nutrients, the Mediterranean diet is also low in sugar. It is because it mainly consists of plants. The fresh fruits that you have to consume regularly can supply your body with natural sugar, so expect to avoid taking in too much added and artificial sugar that can only cause you to gain weight.

Note that added sugar has extremely high-calorie content. It can also raise your risk of becoming overweight and obese. Instead of consuming sugary sweets and other sources of artificial sugar, you will consume more fruits while sticking to the Mediterranean diet, so you can avoid the excess weight.


The Mediterranean diet could be the solution you need for achieving your target weight or maintaining a healthy one. The good news is that it does not only focus on weight loss. It also provides other health benefits, including better cardiovascular health, lower risk of suffering from diabetes, better cognitive health, and protection from depression. With that, sticking to this famous eating pattern is surely a good decision as far as your health is concerned.

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