How to Lose Weight on the Mediterranean Diet
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- Опубликовано: 26 янв 2023
- The Mediterranean Diet has been rated the #1 diet by U.S. News & World Report for the 6th year in a row! But what about weight loss? Well, the Mediterranean Diet has been rated high for weight loss as well.
I personally lost over 50 pounds and kept it off eating a modified Mediterranean Diet. In this video, I show how I modified the Mediterranean Diet to lose weight in the best possible way.
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DISCLAIMER
*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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46 pounds down!!! This diet is a lifestyle. I put this and my diabetic rules together. No alcohol. LOW carb not no carb, no sugary treats only on special occasions.(birthdays , holidays) and no fast foods
Congratulations on the amazing lifestyle changes!
Nice. Can you please tell us what did you eat? A diet plan from this Mediterranean diet so we can follow same meal plan
I started this way of eating November 2021 after a fasting blood test showed that my cholesterol was high. I have a huge family history of devastating health problems due to high cholesterol levels. So I am very strict with my diet and only eat the Mediterranean way. My cholesterol levels are way down and I’ve lost 50 pounds and have completely kept it off.
Nice. Can you please tell us what did you eat? A diet plan from this Mediterranean diet so we can follow same meal plan
I have been eating healthy delicious food, walking 30 to 45 min 4 or 5 days a week. I have been eating more fruit and not getting dessert unless it is a special occasion. I weighed 250 in Jan. Of this year, now I weigh 221. I like it because I am not counting calories. I am combining it with intermittent fasting. Trying not to eat after 6 or 7pm, in the morning not eating until around 10 am. Seems to ve working pretty well. Still eating carbs, but a lot less.
Thank you so much for the information, but also for the positive attitude! It really helps me.
As an Italian..it’s absolutely a great sensible diet !!!
Great video! I've started using several of the strategies you talk about here and my energy level and clarity of mind are much improved! Thank you.
That's awesome, thanks for sharing!
Excellent video!
This is what I have been doing and have been losing slowly at a healthy rate-working on the no taking seconds and if I do have seconds- I take half of what I used to. Loved this helpful and inspiring video Bill!
Congratulations on the changes you have made in your health!
I've been following your advice on the Mediterranean Diet for a few weeks now and my husband and I both feel great. We started for health reasons but I have only lost 1 pound so far but that's because I have not limited my bread or wine. Now I will start doing that. Thank you for your well thought out videos. Sharing to my FB page.
Losing 1 pound is a victory and slow is the way to go. It is all an experiment so make some small changes and see how they work for you.
Excellent video! Can’t wait to suggest your video and these tips to my friends and family looking to shed a few pounds. Thank you! 🙂
Thank you!
Italian here, actually we eat everything, especially never limit pasta (we limit portions not frequency of consumption) , we always eat olive oil but not in the impressive quantities you show in the videos: usually, even as dressings, we use 1 max 2 teaspoons. Also we eat frequently and never do huge meals unless it’s a family or friends gathering, and for the rest we frequently snack on fruit as you said but also small quantities of nuts. For the rest it’s all about portion control and eating what US and UK consider “bland” meals ( for example even the famous chef Gino in reality changes the recipes to adapt them to uk taste so much that his restaurants in Italy never took off and even failed if I remember correctly) as we really eat traditional dishes only at restaurants and family meals.
Thanks for the comment. I always love to hear from the Mediterranean. Yes, there are many ways of eating the Mediterranean Diet in the Mediterranean. My foundation is from the islands of Crete and Ikaria where they eat copious amounts of olive oil.
Fun entry, Bill.
I am so blessed to have come across your videos! Now where may I find a good Mediterranean food book like recipes ?
Well, you can purchase our cookbook here (U.S. only): www.mediterraneanliving.com/product/foods-of-crete-traditional-recipes-from-the-healthiest-people-in-the-world/ or the ebook here: www.mediterraneanliving.com/product/foods-of-crete-e-book/ There are also lots of great books by Diane Kochilas or Aglaia Kremezi or Marcella Hazan.
I love to see a channel that is promoting a healthy balanced way of eating based on the habits of real people. Seems like everywhere I turn people are promoting vegan or carnivore diets, neither of which I believe in.
Agree. Americans can get stuck in black and white thinking. I've traveled around the world and what I see in nations where everyone is slim is the lack of processed and fast food. Just getting back to eating from nature is the key to health.
Absolutely correct!
Glad you are enjoying the channel!
Yes, I've just read "Metabolical" by Dr Lustig. There was a great discussion about the almost religious devotion around extreme diets.
I'm confused on the whole grain thing n what pasta n breads are ok .. could you please go more in dept on these subjects? Thank you for sharing 🙏
Just found your channel n subscribed. What about Apple Cider Vinegar in water?
I've been doing low carb for 3 years but I don't want to do it anymore. What are some introductory meals you can recommend to start the Mediterranean lifestyle?
Love the videos, is there any way to get your cookbook in Canada?
Thanks for the comment. Unfortunately, it is very expensive to ship the book to Canada. You can purchase our ebook version (with color photos) here: www.mediterraneanliving.com/product/foods-of-crete-e-book/
@@Mediterraneanliving Thank you, did just that.
I was wondering if having roasted sunflower seeds is ok, because I have a fatty liver as well? BTW I really appreciate your time and effort to make this video.
Hi Lola, Roasted sunflower seeds are fine as part of the Mediterranean Diet, but you might want to speak with a dietitian who specializes in fatty liver to ask them about specific foods.
I have been on a Mediterranean diet, 1200 cal diet for about a year. I have lost 70 lbs. I have lost weight consistently every time I weigh myself and I am in the over 60 crowd! The one thing I struggle with is olive oil is encouraged, however, it is high in calories. What are your thoughts about olive oil?
Congratulations on your weight loss! Olive oil is very good for weight loss because it is filling and adds flavor to beans, vegetables and fruit. Many people have a hard time believing this, but more and more studies are showing that eating fat helps with losing weight.
Fantastic success!
Do your research on Olive Oil. Make sure you are getting the real thing.
Hello. Do you have any suggestions on a Mediterranean vegetarian cookbook? Love your channel. 👍
It's a good question. First of all, we have many vegetarian recipes on our site at www.mediterraneanliving.com/category/mediterranean-vegetarian/ I will buy all the top vegetarian mediterranean cookbooks and make a video about them.
@@Mediterraneanliving thank you for your help. I appreciate it.
@@Mediterraneanliving oh my goodness I didn’t realize you had so many veg recipes on your website. I’ll definitely be trying some of these. Thank you
The carb modified Mediterranean diet is also good for hypothyroidism.
Glad it is helping!
Went from no oil plant based which felt great but sad and left out because of the food restrictions. Then I tried low carb and felt absolutely horrible and I missed fruit. This diet feels amazing. I lost in the first week of transitioning over to eating this way. I did cut my portions to normal size, usually I eat often and overeat.
Is walking 2 miles a day count or it needs to be other exercises?
How much is 3 servings of cereal a day? 3X75g?
New subscriber here...I am coming back to my roots growing up in a Sicilian house...as an adult gained some fat & went keto/low carb lost 80lbs but miss my family foods. I am back to eating beans, bread, fruit & cheese with lots evoo...haven't gained a lb.
Welcome back!
How do I know when to eat? I go not feeling hungry at all then out of nowhere I get so hungry that I feel sick, dizzy, get a headache and such... Idk how to fix that...
Your blood sugar is unstable it sounds like.
I would choose a time for each meal and stick with it, same time every day. Don’t wait until you feel like it.
I'm trying the zucchini fritters. Is the recipe printed somewhere on this website?
Here you go: www.mediterraneanliving.com/zucchini-fritters-feta-cheddar-mint-parsley/
@@Mediterraneanliving Thank you so much for the recipe!
It's so strange. I'm eating half the calories I was last year while exercising regularly and there's no change at all in 3 weeks. If I eat junk and hardly move I weigh 16 stone. When I eat high vegetable and low gi fruit Mediterranean diet I'm 15 stone. I'm not overeating at all. And I've been fasting 5 days of the month but even a 48 hour water fast dud nothing to my weight! I'm so tired all the time and nothings changing!
Time to get a health check with an specialist. Given your symptoms I'd suspect an underactive thyroid. But I'm not a qualified doctor. Best wishes.
Get your thyroid checked.
You should check your hormone profile and test for insulin resistance
Wait did you say wheat 3 times a day?! I've been eating salad with feta and nothing else but still can't seem to lose weight. Seriously today all I ate was 5 vegetables fried in evoo. And this is common for me. Most days I eat omad. Why am I still fat?!
I think you'll find that the Mediterranean diet is about food variety. I think your body has gone into shock.
Something seems askew with what you are saying. How much feta are you eating in a day?
Thinking about it further, it's Time to get a health check with an specialist. Given your symptoms I'd suspect an underactive thyroid. But I'm not a qualified doctor.
It’s about calories . If you are not losing weight , you are eating too many calories. You may be over doing it on the EVOO and cheese
Do all Meditteranean people today always eat the traditional diet? The urban people don't eat fast food like McDonald's or KFC? If by "Meditteranean diet", you mean traditional non-industrial food, isn't any and every traditional diet all over the world, healthy? Even those cultures in extremes environments, like in the artic , where vegetables, fruits, and nuts don't grow, so they pretty much have to eat meat, sometimes raw. I bet they are healthy with their traditional diet. How about the Masai people who drink blood? Look, there is nothing special about Meditteranean diet; all traditional, non-ultraprocessed diets are good all over the world. The reason why people make a big deal about the Meditteranean diet is because Americans can make the transition fairly easily, if time and money allow it. For me, who is Asian, to eat bread, cheese, almonds, salads, olive oil, and drink wine, is impossible. Look, every traditional diet in every culture is healthy. You have to eat what you grew up on, what your mom fed you. You just have to, sort of, reinvent the wheel and make your mom's diet healthy, if it wasn't healthy, to begin with. So if I say traditional Korean food is healthy, are you, an American, going to ditch your mom's diet and eat Korean food, wholesale? The same goes vice versa.
I think this is really accurate, it's just a lot easier to get the ingredients for this type of diet in the U.S. Of course there are Asian markets but without asking people to change their shopping habits this is an easier switch and closer to the type of foods we are used to eating. But I think Japan has the same health and longevity markers as the mediterranean and I'm sure there are many other places that do too.
'Promo SM' 😌
How do I modify it to build muscle
Lift weights and exercise.
@@deefee701 lift weights and exercise? Is lifting weights not exercise?
I must be doing it all wrong. I’ve gained 😢
It doesn't mean you are doing it all wrong. There might be a few tweaks that will help. One is eating less grains such as bread and pasta. Also, you might want to cut back on caloric drinks if you are consuming those.
Thank you. I’ll try that because I do enjoy rice and wine…and bread sheesh
I wish, on videos like this, when you say 50 pounds, that the same measure in kilograms would be given. I have no idea what 50 pounds is unless I click off the video and go google it.
Unfortunately, it will not stop the progress of heat disease.