If you want to lose weight effectively and long-term, choose the Mediterranean diet!

Considering your health in the second half of your life and wanting to avoid gaining weight again, please do not believe such words... because the only thing that will actually lose weight is probably your wallet. The root of the problem lies in how we live our daily lives, what kind of food we eat, whether we have regular activities, whether we have a lot of pressure in our hearts, all these little things make up others or ourselves in the mirror.

It is necessary to exercise more, and the next thing is how to eat. Nowadays, due to the convenient flow of information, we can easily come into contact with healthy eating methods based on certain purposes. Low-fat diet, low-carbohydrate diet, fruit diet, no starch, Mediterranean diet, each has its own supporters, but which one will be more useful in the long run?

A systematic review published in the American Journal of Medicine compared the Mediterranean diet, low-fat diet, low-carbohydrate diet, and the American Diabetes Association diet for their effectiveness in weight loss and prevention of cardiovascular disease risk. The people who participated in the study were either overweight or obese, and the trial lasted more than 12 months.

Finally, the Mediterranean diet was more effective in reducing weight than the low-fat diet (weight loss effect: Mediterranean diet -4.1 to -10.1 kg; low-fat diet -2.9 to -5.0 kg), and the weight loss effect was similar to that of the other two diets. Additionally, these diets have been linked to a reduced risk of cardiovascular disease.

Mediterranean diet is better

While all of the diets found in research are effective, the Mediterranean diet is a less restrictive and more food-rich diet (you can eat it happily) than a low-fat diet, a low-carbohydrate diet, or the American Diabetes Association diet. I think people who have lost weight by dieting have had the experience of not being full or not being able to eat the food they want. The Mediterranean diet can eliminate this kind of stress, allowing you to eat well and feel full, and most importantly, your figure will improve.

But looking back, it is actually a little difficult to really follow the Mediterranean diet. Most of us eat out for our three meals a day, and to present the Mediterranean diet well, cooking at home is the most economical and practical way... Alas, this is another huge problem. Orz

This article is from Nutrition

※For more information, please see "Nutrition Notes"

About this article: Mancini, JG, Filion, KB, Atallah, R., & Eisenberg, MJ (2015). Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. The American journal of medicine.