You’re probably already familiar with one of the world’s most popular diets. The Mediterranean diet encourages an eating plan rich in whole grains, fruits, vegetables, legumes, fish, and healthy fats like nuts and olive oil. It even allows some dark chocolate and red wine here and there! The Mediterranean diet limits red meat, processed foods, and added sugars. Registered dietitians, nutritionists, and doctors tend to praise the plan for its benefits for heart health and weight loss. But, you can make one minor tweak to this diet to make it *even* healthier, weight-loss-friendly, and better for the environment: the green Mediterranean diet.
To learn more about the green Mediterranean diet, how it differs from the standard Mediterranean diet, and if it is an effective weight loss diet, we spoke to Mary-Ellen Sabat, a nutritionist, personal trainer, and founder of BodyDesigns by Mary, and Melissa Baker, a registered dietitian-nutritionist from FoodQueeries. They said the green Mediterranean diet is beneficial for weight loss because it is high in fiber, low in saturated fat, and loaded with healthy carbohydrates. Read on below to learn more!
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Green Mediterranean Diet
The green Mediterranean diet is a new take on the standard Mediterranean diet that may provide additional heart and weight loss benefits. It's still based on the foods promoted in the Mediterranean diet but the green Mediterranean diet scales even further back on all meat (not just red meat) in favor of plant-based foods. Experts believe that the green Mediterranean diet may help lower blood pressure, decreases insulin resistance, and reduces visceral fat.
"The Green Mediterranean diet," Baker explains. "is a modified version of the traditional Mediterranean diet that places a greater emphasis on plant-based foods, sustainable sourcing, and reduced consumption of red meat and dairy products. It recommends even higher levels of plant-based food consumption, increased use of plant-based oils, and sustainably sourced seafood."
"The traditional Mediterranean diet is a diet that focuses on eating fish, olive oil, and healthy fats, as well as fruits, vegetables, legumes, and whole grains," Sabat notes. "The green Mediterranean diet emphasizes plant-based foods over animal-based foods, making it a vegetarian or vegan-friendly diet."
Baker says that the green Mediterranean diet is a sustainable, plant-based way of eating inspired by the traditional diets of Greece, Italy, and Spain. "It highlights whole foods like fruits and vegetables, whole grains, beans and legumes, nuts and seeds, olive oil, and fish, with minimal processed or red meat," she adds. "The diet also includes regular physical activity, stress reduction, and moderation in alcohol consumption." The green Mediterranean diet is a great way to improve your overall health and wellness. It also helps reduce your environmental footprint.
When it comes to weight loss, Sabat and Baker believe the green Mediterranean diet is beneficial for reducing any unwanted fat because, as Sabat explains, "it focuses on eating whole, unprocessed foods that are low in saturated fat and high in fiber." By eating more fiber-rich foods, you can keep yourself feeling full. Meanwhile, the healthy fats found in olive oil can help to improve cholesterol levels and reduce the risk of cardiovascular disease. It's a win-win!
So, the green Mediterranean is an upgrade from an already healthy and beneficial diet for overall health and weight loss. Sabat provides some sample green Mediterranean recipes below.
Roasted vegetable medley: Roast a combination of your favorite vegetables, such as sweet potatoes, zucchini, bell peppers, and onions. Drizzle with olive oil, sprinkle with salt and pepper, and roast in a 400-degree oven for 25 minutes.
Lentil soup: Combine cooked lentils, diced tomatoes, chopped onions, garlic, and your favorite herbs and spices. Simmer on low heat until the soup is hot and the flavors have blended together.
Quinoa bowl: Cook quinoa according to package instructions. Top with diced tomatoes, roasted bell peppers and onions, and feta cheese. Drizzle with olive oil and season with salt and pepper.
