13 Steps To Using The Mediterranean Diet For Fat Loss

Are you looking to finally lose that stubborn weight?

The Mediterranean diet has been shown time and again to be one of the most effective diets for weight loss. It’s based on healthy, unprocessed foods and it’s easy to follow.

You don’t have to deprive yourself of delicious food when you’re on this diet.

In fact, you can even enjoy a glass of red wine with dinner!

And you won’t be counting calories or measuring portions – this is a simple, sustainable way to eat that will help you reach your goals.

With that said, here are our…

13 Steps To Using The Mediterranean Diet For Fat Loss

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Mediterranean diet meal plan written

This list isn't the be-all, end-all way to use the Mediterranean diet to lose weight. But, by following these steps you'll be around 90% there.

Focus on Fruits and Vegetables

Eat at least 5 servings of fruits and fibrous vegetables every day.

Fruits and fat burning fibrous vegetables provide essential vitamins, minerals, and antioxidants that are beneficial to your overall health and help boost your metabolism.

The fiber content of these fruits and vegetables will also help keep you feeling full and help to regulate your blood sugar levels.

table with assorted fruits and vegetables

Half Your Plate Should Be Vegetables

Make your plate about 50 percent veggies (25% fibrous, 25% starchy). This will help you feel more full while giving your body the nutrients it needs.

Plus, fibrous veggies are low in calories and high in fiber, both of which can help you lose weight. In fact, one study found that people who ate more vegetables and fruits were more likely to lose weight and keep it off than those who didn’t.

So load up your plate with plenty of fresh produce and watch the weight melt away!

Half Your Plate Should Be Protein

Fill half of your plate with protein, then fill 25% or less on that same plate with whole grains or starchy veggie sources like potatoes.

The other 25% or so of your plate should be filled with non-starchy vegetables like broccoli, spinach or tomatoes. This filling, nutrient-rich meal plan will help you lose weight and keep it off for good.

Plus, research has shown that by eating this way you can reduce your risk of developing heart disease, stroke and type 2 diabetes.

protein foods - eggs, salmon, beef, nuts

Spread Your Protein Foods Out Throughout The Day

By spreading out your protein intake through the day, your body will have time to digest the food and use the nutrients to help build muscle.

Try to include a protein source in every meal and snack.

Protein is great for weight loss because it helps to keep you feeling full and satisfied. When you’re full, you’re less likely to overeat later on.

Protein also helps you build muscle, and as you know from reading MCNewsletters, the more muscle you have, the higher your metabolism.

Increase Your Fish and Omega-3 Fatty Acids

Eat fish at least 3 times a week and try to increase your Omega 3 intake by eating foods such as walnuts, chia seeds, and flax seeds.

Fish is a great source of Omega-3 fatty acids, which are important for maintaining heart health.

In fact, the American Heart Association recommends eating fish at least three times a week to get the most benefit.

You can also increase your Omega-3 intake by eating foods such as walnuts, chia seeds, and flax seeds.

Another benefit of fish oil is it's ability to help you lose weight by increasing your metabolism, helping you feel fuller longer, and reducing cravings.

salmon steaks with lemon wedges

Switch To Extra Virgin Olive Oil

Instead of using butter use extra virgin olive oil to cook with or add it to your veggies. 

Extra virgin olive oil is good for you because it contains polyphenols, which are antioxidants that can help reduce your risk of heart disease and cancer.

Extra virgin olive oil is also great for cooking because it has a high smoke point, which means it can be used to cook at high temperatures without becoming carcinogenic.

So swap out your butter for olive oil the next time you’re cooking and enjoy all the health benefits it has to offer!

Another great way to add healthy fats to your diet is by incorporating avocado into your meals.

Avocados are loaded with monounsaturated fats, which can help you lose weight and lower bad cholesterol. They’re also a great source of vitamins and minerals, like potassium and vitamin E.

pouring olive oil into glass bowl

Eat Lean (Low-Fat-Content) Meats

Choose lean meats like chicken and turkey to cut down on saturated fat and cholesterol.

Chicken and turkey are both good choices, because they are low in fat and have a high protein content.

Eating lean meats can help you maintain a healthy weight and reduce your risk of developing heart disease.

Be sure to avoid highly processed meats, like bacon, sausage, and ham.

These foods are high in fat and sodium, and they can increase your risk of developing cancer.

Instead, try to include lean cuts of meat in your diet. You can grill them or cook them in a stir-fry. Just be sure to avoid adding unhealthy sauces or seasonings.

Lean meats are a healthy and delicious way to improve your diet. Make sure to include them in your meals regularly. You'll see a difference in your health and your waistline!

Eat Yogurt and Kefir

Eat yogurt or kefir every day as an alternative to other protein options. This will give you calcium which is critical for bone health.

Not only is yogurt a great source of protein, but it’s also packed with nutrients like calcium that are essential for bone health.

In fact, eating yogurt every day may help reduce your risk of developing osteoporosis later in life. So next time you’re looking for a healthy snack or meal alternative, reach for some yogurt instead of that bag of chips or sandwich!

Kefir is another option that’s high in calcium. It also contains beneficial bacteria that can help keep your gut healthy. So if you’re looking for a probiotic-rich snack, kefir is a great choice.

Bowl of plan yogurt with raspberries

Red Wine

Drink red wine in moderation. It’s good for your heart, keep keep it to a glass maximum each day.

Most importantly, enjoy it!

Red wine is a great beverage with many health benefits. Moderate consumption of red wine has been linked with a decreased risk of heart disease and other cardiovascular problems.

It’s important to drink in moderation, however, as consuming too much alcohol can have negative consequences on your health.

Glass of red wine with grapes and wine bottle on table

Whole Grains

Eat whole grains like brown rice, quinoa, and bulgur to get more fiber which will help you feel more full.

The fiber content of whole-grain foods like quinoa helps you lose weight by making you feel full after eating fewer calories.

Fiber is a type of carbohydrate that the body cannot digest. Instead, fiber passes through the stomach and small intestine largely unchanged.

This is one reason why high-fiber diets help with weight loss and digestion. Fiber-rich foods tend to be low in calories, so you can eat more of them without gaining weight.

In addition, fiber helps control blood sugar levels, which can prevent cravings for sugary foods.

Some of the best sources of fiber include whole grains, legumes, fruits, and vegetables.

If you want to add more fiber to your diet, start by swapping out white bread and white-flour pasta for whole-grain versions.

Bowl of quinoa with amaranth

Herbs and Spices

Use fresh herbs and spices to flavor your food. This will reduce the need for salt and fat-filled sauces that can decrease your weight loss efforts.

One way to make your food more flavorful is to use fresh herbs and spices. Not only do these add flavor, but they also provide health benefits. For example, basil is a great source of vitamin K and manganese, while cilantro is high in antioxidants.

Using fresh herbs and spices can also help you reduce the amount of salt and unhealthy sauces that you use. This can be helpful if you are trying to lose weight, as reducing your intake of these ingredients can help you reach your goals.

So next time you are cooking, try using some fresh herbs and spices to add flavor to your food. You may be surprised at how much better it tastes!

herbs on a board- cilantro, basil, rosemary

Lower-Fat Cheese

Use low-fat cheese as an alternative to higher fat options.

If you are looking for a way to lighten up your cheese selections, opt for low-fat varieties. Low-fat cheeses have significantly fewer calories and fat than their full-fat counterparts.

This can be a great way to shave off some calories without sacrificing the flavor or texture of your cheese.

Additionally, low-fat cheeses are often higher in protein than their full-fat counterparts, making them a healthier choice.

When selecting a low-fat cheese, be sure to read the label carefully to make sure you are getting the right product.

Some low-fat cheeses are made with fillers and other artificial ingredients, so it is important to choose one that is as natural as possible.

lowfat ricotta cheese slices on plate

Replace High-Fat Meats With Fish

Red meat is high in saturated fat and cholesterol and may raise your risk of heart disease.

Fish and lean meats, on the other hand, are low in these unhealthy fats and are good sources of healthy omega-3 fatty acids.

Plus, they're lower in calories than red meat, so you can eat more of them without gaining weight.