Tag: Mediterranean
What Is the Mediterranean Diet?
The diet industry has a problem – many of their eating plans are impossible to maintain for more than a few weeks. They’re too restrictive, unpleasant, costly, or complicated for long-term use.
As such, even if they work, most people quit them long before reaching their target weight or body fat percentage, regaining whatever weight they’ve lost soon after. This gives rise to the term yo-yo dieting, where your weight goes down but soon comes back up again.
Switching diets won’t help, as while the “flavor” may change, most share the same faults. Feelings of hunger and deprivation mean that no diet works for long. Some people become serial dieters, hopping from one restrictive plan to another, doomed to fail over and over again.
Dieters are often blamed for their inability to lose weight, with lack of willpower being the most common accusation. However, when a diet is so bad that you hate every (tiny, bland) meal you eat, only a sadist would stick with it for more than a few days! After all, food should be one of life’s pleasures, not a source of stress and unhappiness.
In most cases, it’s the diet and not the dieter that’s the problem.
The good news is there is a diet that’s much easier to stick to. It’s not as radical as keto or restrictive as intermittent fasting, but that’s what makes it different – and better.
So, in this article, we take a look at the Mediterranean diet. It could be the last eating plan you ever need!
What is the Mediterranean Diet?
The Mediterranean diet is based on the foods traditionally eaten in the countries that border the Mediterranean Sea, including Portugal, coastal France, southern Spain, southern Italy, Crete, and much of Greece.
The populations in these countries have lower incidences of heart disease and other common illnesses and diseases, and the Mediterranean diet is often promoted as one of the best in the world. People who eat a Mediterranean diet generally live longer and are healthier than people who eat a standard American or Western diet (1).
While there is no set Mediterranean diet menu to follow, it typically promotes the consumption of:
Fruits
Vegetables
Whole grains
Legumes
Nuts and seeds
Unprocessed dairy
Lean proteins, especially fish and chicken
Heart-healthy fats and oils
Herbs and spices
In contrast, foods that should be eaten rarely or in small amounts include:
Processed foods
Refined grains, e.g., white bread, white pasta, white rice, etc.
Red meat
Added sugars
Alcohol
There is also an emphasis on preparing food yourself, using fresh seasonal ingredients, and eating mindfully rather than rushing your meals or eating on the go. Like life in a Mediterranean country, this is a lifestyle and not just another restrictive diet.
The Potential Benefits of the Mediterranean Diet
Changing your eating takes time, energy, and effort, so you’ll want to know the benefits before you start; is the Mediterranean diet worth following?
Here are the main potential benefits of the Mediterranean diet:
Protection against heart disease
Heart disease is one of the leading causes of death in developed countries. It is characterized by the narrowing of cardiac arteries and poor blood supply to the heart. Linked to diet and lifestyle factors, heart disease can cause heart attacks, strokes, hypertension, and premature death.
The grains, vegetables, and healthy oils in the Mediterranean diet are believed to offer a lot of protection against heart disease and other conditions of the circulatory system (2). Olive oil, a Mediterranean diet staple, is considered to be especially heart-healthy.
Reduced risk of diabetes
Diabetes is a disease where the body cannot metabolize carbohydrates and sugar properly. This causes a rise in blood glucose levels which can cause damage to almost everywhere blood flows, including the heart, kidneys, extremities, eyes, and sensory nerves. People with diabetes risk dying prematurely, even if the condition is well managed.
There are two types of diabetes – type one and type two. Type one diabetes is an idiopathic autoimmune disease of the pancreas that causes too little insulin to be produced. It is often inherited but can develop when type two diabetes is mismanaged.
In contrast, type two diabetes is usually caused by a poor diet and sedentary lifestyle. In type two diabetes, the cells become insulin resistant, so blood glucose levels remain dangerously high.
While type one diabetes is currently incurable, the low-sugar Mediterranean diet will make it easier to manage. It could also help prevent type two diabetes from developing (3).
Reduced risk of cancer
Cancer incidence is statistically lower in people living within the Mediterranean region. The rate of cancer survival is also significantly higher. Studies have shown a strong link between the Mediterranean diet and a lower risk of death from many types of cancer (4).
Protection against cognitive decline
Age-related cognitive decline is a growing problem, and rates of dementia and Alzheimer’s disease are on the rise. Symptoms are developing earlier and are becoming more severe in many countries.
That said, the Mediterranean diet looks promising for minimizing and even preventing age-related cognitive decline and is as brain-friendly as it is heart-friendly (5). This is due to the high nutrient value of the core foods plus the anti-inflammatory effect of ingredients such as olive oil.
Weight loss and weight control
While any diet that creates a caloric deficit will result in weight loss, studies suggest that the Mediterranean diet could be one of the best long-term weight management diets around (6). This is because it’s not overly restrictive, meals are filling and tasty, and many of the foods are low in calories.
In short, the Mediterranean diet takes the pain out of dieting, and you’re more likely to want to follow it and stick to it for extended periods.
A longer life
With all its known health benefits, it should be no surprise that the Mediterranean diet could help you live longer (7). Numerous studies have shown that people in rural Mediterranean countries live longer, healthier lives than their American counterparts.
Of course, other factors also influence longevity, such as exercise, medical history, health care, stress, etc., but it seems that if you want to live a long, healthy life, the Mediterranean diet could help. The Mediterranean region contains several so-called “Blue Zones,” where people have the longest lifespans, including Sardinia in Italy and Ikaria in Greece.
How to Follow the Mediterranean Diet
There is no set plan to follow for the Mediterranean diet, but this table offers some guidelines:
1
Eat more:
Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
2
Consume in moderation:
Poultry, eggs, cheese, yogurt, red wine*
3
Eat less or avoid:
Red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers, and liquors
* Drinking red wine is optional, and you don’t have to start drinking it if you don’t want to.
Base your meals on the following foods and ingredients, adjusting portion sizes as required:
Dairy: cheese, yogurt, milk
Eggs: chicken, quail, and duck eggs
Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Poultry: chicken, duck, turkey
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta
Meanwhile, you should avoid the following while on the Mediterranean diet:
Added sugar: added sugar, candies, ice cream, table sugar, syrup, and baked goods
Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Processed meat: processed sausages, hot dogs, deli meats, beef jerky
Refined grains: white bread, pasta, tortillas, chips, crackers
Trans fats: found in margarine, fried foods, and other processed foods
Drinks to include:
Water
Coffee and tea, but with limited sugar or cream
Small to moderate amounts of red wine, and only to complement a meal
Fresh fruit juices without added sugar
Drinks to limit or avoid:
Beer and hard liquor
Sugar-sweetened beverages, such as sodas, which contain a lot of added sugar
Fruit juices with added sugar
High-sugar coffee or tea-based drinks
Armed with all this information, you should have no problem creating delicious, nutritious, healthy Mediterranean meals. But, to get you started and maybe give you some ideas and inspiration, here is a sample one-day menu. Adjust the portion sizes to meet your nutritional needs.
Breakfast: Natural Greek yogurt and diced fresh strawberries, topped with chopped walnuts and raw honey.
Lunch: Wholegrain tuna sandwich with hummus and raw vegetables, e.g., carrot sticks, cucumber, sliced tomato, etc.
Dinner: Grilled chicken breast with a large green salad, olive oil, balsamic vinegar, mixed seeds, and wholegrain pitta bread.
Snacks: Fresh fruit, e.g., apples and bananas, tuna or salmon pouches, raw nuts, peanut butter and celery sticks, or mixed raw nuts and seeds.
Mediterranean Diet FAQs
Do you have a question about the Mediterranean diet or healthy eating in general? No problem, because we’ve got all the answers!
1. Is the Mediterranean diet a weight loss diet?
The Mediterranean diet is not specifically a weight loss diet. Instead, it’s more of a healthy way of eating. That said, you can use it for weight loss, and it’ll probably be very effective for this purpose.
To lose weight with the Mediterranean diet, you must ensure you have a calorie deficit and combine your diet with some regular workouts to speed up fat loss. Most people will lose 1-2 pounds a week with a 500-1000 calorie daily deficit.
The foods in the Mediterranean diet tend to be tasty, nutritious, and filling, so the eating plan lends itself well to weight loss.
2. Does the Mediterranean diet contain enough protein to support muscle building?
While protein is NOT a staple of the Mediterranean diet, that doesn’t mean you can’t get enough to support muscle building. It’s generally accepted that most exercisers need about 0.7 to 1.0 grams of protein per pound of body weight. Consuming more fish, chicken, eggs, nuts, beans, and dairy will ensure you get enough of what you need.
Tip: Determine your protein requirements with this easy-to-use calculator.
3. How long does the Mediterranean diet supposed to last?
Unlike many diets, which are designed for a week or a month, the Mediterranean diet can be used for as long as you want – even forever. After all, entire populations follow variations of the Mediterranean diet every day of their lives. To them, it’s just food!
So, don’t think of the Mediterranean diet as a short-term health fix or weight loss plan. Instead, adopt it as your new way of eating for the foreseeable future. The longer you stay on the Mediterranean diet, the more significant its effects will be.
4. Am I allowed cheat days on the Mediterranean diet?
The Mediterranean diet is not overly structured or restrictive. It’s more like a list of sensible and sustainable nutritional principles and guidelines, so no food is actually banned. Instead, just build most of your meals around the nutritious foods available in the Mediterranean region.
Does that mean you can’t have the occasional cheat meal or sweet dessert? Of course not!
However, if you want to be healthy and maintain or lose weight, you should keep your cheats to a minimum, eating healthily 90% of the time.
So, assuming you eat 28 meals and snacks a week (three meals and one snack per day), you can safely allow yourself 2-3 modest-size cheats without derailing your diet.
5. Is there a workout to go with the Mediterranean diet?
While there is no official Mediterranean workout, one of the countries in the Mediterranean region, Greece, gave us calisthenics. So, while any workout will multiply the effects of the Mediterranean diet, bodyweight training could be the most authentic workout to combine with this healthy eating plan.
People in the rural Mediterranean region also walk a lot, so clocking up 10,000 steps or more per day will also be beneficial.
Related: How to Walk For Fitness and Fat Loss
Mediterranean Diet – Closing Thoughts
There is no single, official Mediterranean diet. Instead, it’s a set of general nutritional guidelines based on how people living in the Mediterranean region eat. High in seasonal vegetables and fruits, whole grains, lean proteins, and healthy fats and oils, it’s one of the most heart-friendly diets in the world and is strongly linked to increased longevity.
The Mediterranean diet is not prescriptive or restrictive, and the foods are filling and nutritious. Eating like a Mediterranean resident probably won’t feel like a diet at all!
That said, if you want to lose weight with the Mediterranean diet, you’ll still need to control your portion sizes and watch your calorie intake. A calorie deficit is a must for any successful weight loss plan. However, Mediterranean diet meals tend to be satisfying and filling, so hunger shouldn’t be such a problem.
So, if you want to eat for better health and weight loss and don’t want an eating plan you’ll probably quit in a week, give the Mediterranean diet a try. Unlike almost every other diet, it’s designed for long-term use.
References:
Lăcătușu CM, Grigorescu ED, Floria M, Onofriescu A, Mihai BM. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. Int J Environ Res Public Health. 2019 Mar 15;16(6):942. doi: 10.3390/ijerph16060942. PMID: 30875998; PMCID: PMC6466433. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466433/
Huedo-Medina TB, Garcia M, Bihuniak JD, Kenny A, Kerstetter J. Methodologic quality of meta-analyses and systematic reviews on the Mediterranean diet and cardiovascular disease outcomes: a review. Am J Clin Nutr. 2016 Mar;103(3):841-50. doi: 10.3945/ajcn.115.112771. Epub 2016 Feb 10. PMID: 26864357. https://pubmed.ncbi.nlm.nih.gov/26864357/
Dinu M, Pagliai G, Casini A, Sofi F. Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomized trials. Eur J Clin Nutr. 2018 Jan;72(1):30-43. doi: 10.1038/ejcn.2017.58. Epub 2017 May 10. PMID: 28488692. https://pubmed.ncbi.nlm.nih.gov/28488692/
Morze J, Danielewicz A, Przybyłowicz K, Zeng H, Hoffmann G, Schwingshackl L. An updated systematic review and meta-analysis on adherence to Mediterranean diet and risk of cancer. Eur J Nutr. 2021 Apr;60(3):1561-1586. doi: 10.1007/s00394-020-02346-6. Epub 2020 Aug 8. PMID: 32770356; PMCID: PMC7987633. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7987633/
Petersson SD, Philippou E. Mediterranean diet, cognitive function, and dementia: a systematic review of the evidence. Adv Nutr. 2016 Sep 15;7(5):889-904. doi: 10.3945/an.116.012138. PMID: 27633105; PMCID: PMC5015034. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015034/
Poulimeneas D, Anastasiou CA, Santos I, Hill JO, Panagiotakos DB, Yannakoulia M. Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. Br J Nutr. 2020 Oct 28;124(8):874-880. doi: 10.1017/S0007114520001798. Epub 2020 May 21. PMID: 32436489; PMCID: PMC9105806. https://pubmed.ncbi.nlm.nih.gov/32436489/
Martinez-Gonzalez MA, Martin-Calvo N. Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Curr Opin Clin Nutr Metab Care. 2016 Nov;19(6):401-407. doi: 10.1097/MCO.0000000000000316. PMID: 27552476; PMCID: PMC5902736.
Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!
The concept of intermittent fasting is not new. It has been around for ages, with almost all cultures practicing it in one form or another. However, the term was coined by Anton Carlson and popularized by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer in 2012. [1]
On the other hand, Mediterranean fasting is a traditional diet that has existed for more than five thousand years. It entered the mainstream in the 1950s when people from the Mediterranean region were observed to have much better health than their Western counterparts.
Though widely different, intermittent fasting and the Mediterranean diet have unique benefits and complement each other in powerful ways. This article will take you through the science behind intermittent fasting and the Mediterranean diet and how combining these approaches can help you achieve optimal health and wellness.
What is Intermittent Fasting?
Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting. It’s not a diet in the traditional sense but rather an eating pattern that specifies when to eat instead of what to eat.
There are several intermittent fasting methods. Still, the most popular methods involve fasting for a set period, typically between 16–24 hours, followed by a period of eating.
Time-restricted feeding: You limit the eating window to certain hours, say 4–8 hours. For example, the famous 16/8 method involves fasting for sixteen hours and eating during the remaining eight hours.
Alternate day fasting: You fast every other day, meaning you eat your usual diet one day and restrict calories to around 500 the next day.
The 24-hour fast: You fast for twenty-four hours, consuming only water, black tea or coffee, sugar-free gum, or other sugar-free beverages.
The 5:2 fast: You eat normally five days a week (a relatively healthy, balanced diet) and restrict calories to 500 on the other two non-consecutive days.
Regardless of the method, intermittent fasting helps reduce overall calorie intake and promotes weight loss by burning stored fat for energy. Additionally, intermittent fasting offers numerous health benefits, notably improved insulin sensitivity, lowering your risk of developing type 2 diabetes. [2]
The fasting approach enhances brain function, boosts energy levels, and extends life. Moreover, it reduces inflammation, a critical factor in many chronic diseases such as heart disease, cancer, and Alzheimer’s. Studies have shown that fasting can stimulate the production of new brain cells and improve cognitive function. [3]
What is a Mediterranean Diet?
Otherwise called a heart-healthy diet, the Mediterranean diet emphasizes a plant-based diet with some seafood and healthy fats. Meat and dairy foods are generally consumed in small quantities.
As the name indicates, the diet is based on the traditional way of eating in the Mediterranean region. With a Mediterranean diet, you eat mostly fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil and fatty fish. The diet also comprises animal protein in the form of fish and seafood. However, dairy and poultry are consumed in moderation. Unlike most other diets, you can consume red wine in moderation.
The core of the Mediterranean diet is its balanced approach to eating. It emphasizes whole, unprocessed, nutrient-dense foods with fresh fruits and vegetables. Processed foods, sugary treats, and beverages have no place in the Mediterranean diet. Above all, a heart-healthy diet favors herbs and spices to flavor meals rather than salt.
Being primarily plant-based, the Mediterranean diet offers all the necessary vitamins, minerals, antioxidants, fiber, and phytonutrients. It is known for its anti-inflammatory and disease-fighting properties. Several studies have shown that the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. [4] [5]
While the diet is not designed for weight loss, it also promotes weight loss. This is due to filling, high-fiber foods that keep you full for extended periods.
Can I Combine Intermittent Fasting and Mediterranean Diet?
The short answer is — yes! You can follow intermittent fasting and adopt a Mediterranean diet simultaneously. Incorporating a Mediterranean diet with intermittent fasting is a match made in heaven. The two dietary approaches complement each other rather perfectly.
Focus on consuming nutrient-dense, whole foods in line with your Mediterranean diet during your eating window. This ensures you get the necessary nutrients to support your health and well-being and maintain a healthy weight.
Intermittent fasting and the Mediterranean diet have several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It also helps improve your health and reduce your risk of chronic diseases.
The Mediterranean diet is rich in nutrients such as fiber, antioxidants, and healthy fats (including monounsaturated and omega-3 fatty acids). Though the diet involves more fat than other dietary approaches, it is high-density lipoprotein (HDL) cholesterol, aka good cholesterol, rather than low-density lipoprotein (LDL) cholesterol, or bad cholesterol.
Furthermore, with abundant plant-based foods, nuts, and extra virgin olive oil, the human body will absorb sufficient nutrients such as vitamin B12 and vitamin D, which affect weight loss. [6]
Which Intermittent Fasting Type Works Best with Mediterranean Diet?
Among the many types of intermittent fasting, 16:8 works best with the Mediterranean diet. It involves eating in an eight-hour window, followed by a 16-hour fast.
Reducing your eating window to eight hours gives you ample time to have a diet with diverse foods packed with nutrients. The best part is that you get to eat your favorite foods while also shedding excess weight.
How Does Intermittent Fasting Help the Mediterranean Diet?
Intermittent fasting is crucial in assisting the Mediterranean diet since it helps you adhere to it long-term, leading to improved health outcomes. Furthermore, with its definite eating and fasting windows, intermittent fasting promotes structure and discipline. This makes it easier to stick to the Mediterranean diet and curb cravings for unhealthy food.
While intermittent fasting helps, the success of the Mediterranean diet doesn’t depend on it. The diet is rich in nutrient-dense foods, including vegetables, fruits, whole grains, legumes, and healthy fats. Since it has no processed foods, it contains no added sugars, sodium, or saturated fats.
Furthermore, due to time-restricted eating, intermittent fasting can cut calorie consumption by as much as 60%.
Benefits of Mediterranean Diet and Intermittent Fasting
The Mediterranean diet has several benefits, including weight loss and a reduced risk of heart disease, stroke, cancer, and Alzheimer’s. And when combined with intermittent fasting, you can potentially enhance their health benefits.
Weight Loss
Here are the health benefits of combining the Mediterranean diet with intermittent fasting:
Studies show that combining these approaches can help you achieve greater weight loss and an improved body fat percentage than either practice alone. [7]
The Mediterranean diet is famous for being heart-healthy mainly due to its majorly plant-based nature. It helps prevent coronary artery disease and cardiovascular disease and boosts heart health in general. Similarly, intermittent fasting helps reduce cholesterol levels and blood pressure, preventing heart disease. By combining both approaches, it reduces the risk of heart disease.
The Mediterranean diet has long been linked with a reduced risk of Alzheimer’s and dementia. It also helps improve cognitive function and reduces inflammation. Intermittent fasting, on the other hand, reduces brain damage by generating new brain cells in response to stress. Combining both practices helps reduce the risk of age-related cognitive impairments such as dementia and Alzheimer’s. [8]
IF with a Mediterranean diet helps lower the risk of type 2 diabetes. Fasting can help improve insulin resistance, while the healthy Mediterranean diet helps regulate sugar.
Fasting and a healthy Mediterranean diet can help improve chronic conditions like cancer and neurodegenerative disorders.
How to Make Intermittent Fasting and the Mediterranean Diet Work for You
When combined with a Mediterranean diet, intermittent fasting is a powerful tool for promoting weight loss, improving cardiovascular health, and supporting cognitive function. Here are some tips for incorporating both into your lifestyle:
Eat Mediterranean-friendly foods during your eating window. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Eat green, leafy plants every day. It can be in the form of salads or smoothies.
Extra virgin olive oil (EVOO) should be your fat of choice. It is rich in monounsaturated fatty acids and polyphenols. Ensure that the olive oil you use is of high quality.
Ensure that your protein comes from plants or seafood. Your daily protein should come from plants such as lentils, beans, peas, and nuts. In addition, you can add small quantities of fatty fish, like salmon, twice a week.
Use salt-free seasonings to flavor your food. Extra virgin olive oil, citrus, vinegar, herbs, and spices are enough to season your food without adding salt.
Start slowly if you are new to the Mediterranean diet or intermittent fasting. Gradually build up to longer periods of fasting and introduce more Mediterranean-based meals every day. For example, start with 12:12 fasting and work to longer fasting periods. The same goes for the Mediterranean diet. Start with one Mediterranean-inspired meal and slowly introduce more varieties.
Plan your meals so that you eat a more balanced diet. Ensure that you incorporate a variety of dishes to get all the nutrients.
Consider meal prepping or packing healthy snacks to take with you on the go. This helps avoid making less healthy choices when hunger strikes.
Regular exercise is an integral part of a healthy lifestyle. Add enough physical activity depending on your fasting periods.
Listen to your body. What works for others may not work for you. So, notice how your body responds and make changes accordingly.
Frequently Asked Questions
What is the fastest way to lose weight on an intermittent fasting diet?
One of the fastest ways to lose weight on intermittent fasting is to adopt a Mediterranean diet. With its emphasis on fresh, whole foods, the Mediterranean diet promotes slow and steady weight loss as long as you choose the right foods.
Who should not practice intermittent fasting?
Though highly effective, intermittent fasting is not for everyone. Avoid intermittent fasting if you are:
Pregnant or breastfeeding
Under 18 years of age
Susceptible to eating disorders
Underweight
Essentially, you must avoid intermittent fasting if you have high caloric needs.
Why am I not losing weight on a Mediterranean diet?
The Mediterranean diet comprises unprocessed whole foods, fresh fruits and vegetables, and healthy fats. However, you may not lose weight if you do not watch the portion sizes. It may also be because:
You are adding too much olive oil. One tablespoon of olive oil contains 120 calories.
You are making healthy swaps without considering the calories. Though healthy, foods like avocado, nuts, and olive oil are calorie dense.
You are consuming an excess of red wine. The Mediterranean diet encourages red wine consumption, but only one serving per day.
You are eating too many nuts. ¼ cups of nuts contain 150 to 200 calories.
You are not burning enough calories.
Can you skip breakfast on a Mediterranean diet?
You can skip breakfast on a Mediterranean diet, especially if you have type 2 diabetes. [9] Instead, you can indulge in a large Mediterranean-type lunch of fish, salad, and olive oil. According to researchers, it has the same effect on glucose levels as a low-fat diet. [10]
Wrapping Up
Intermittent fasting and the Mediterranean diet, though vastly different approaches, can complement each other. Together, they provide various health benefits, including weight loss, reduced risk of chronic diseases, improved heart and brain health, and increased longevity.
The Mediterranean diet is a rich source of nutrients and antioxidants. Intermittent fasting, on the other hand, reduces inflammation and improves insulin sensitivity. The combination of the Mediterranean diet and intermittent fasting offers a holistic approach to promoting health and wellness.
References
Bartholomew, C. L., Muhlestein, J. B., May, H. T., Le, V. T., Galenko, O., Garrett, K. D., Brunker, C., Hopkins, R. O., Carlquist, J. F., Knowlton, K. U., Anderson, J. L., Bailey, B. W., & Horne, B. D. (2021, September 3). Randomized controlled trial of once-per-week intermittent fasting for health improvement: the WONDERFUL trial. PubMed Central (PMC). https://doi.org/10.1093/ehjopen/oeab026
Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.1155/2022/6999907
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2014, October 15). “The Mediterranean Diet, its Components, and Cardiovascular Disease.” PubMed Central (PMC). https://doi.org/10.1016/j.amjmed.2014.10.014
Dontas, A. S., Zerefos, N. S., Panagiotakos, D. B., & Valis, D. A. (2007, March 1). Mediterranean diet and prevention of coronary heart disease in the elderly. PubMed Central (PMC). https://doi.org/10.2147/ciia.2007.2.1.109
Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018, July 20). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. PubMed Central (PMC). https://doi.org/10.4103/ijpvm.IJPVM_329_15
Panizza, C. E., Lim, U., Yonemori, K. M., Cassel, K. D., Wilkens, L. R., Harvie, M. N., Maskarinec, G., Delp, E. J., Lampe, J. W., Shepherd, J. A., Marchand, L. L., & Boushey, C. J. (2019, June 20). Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study. PubMed Central (PMC). https://doi.org/10.3390/nu11061386
Yoon, G., & Song, J. (2019, April 5). Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia. PubMed Central (PMC). https://doi.org/10.12997/jla.2019.8.1.1
Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose – PubMed. (2014, June 1). PubMed. https://doi.org/10.1016/j.orcp.2013.01.001
Fernemark, H., Jaredsson, C., Bunjaku, B., Rosenqvist, U., Nystrom, F. H., & Guldbrand, H. (2013, November 27). A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes. A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients With Type 2 Diabetes | PLOS ONE. https://doi.org/10.1371/journal.pone.0079324