Why is the Mediterranean Diet associated with a Healthy Weight?

The Mediterranean diet has been proven to be accepted worldwide as the healthiest, easiest to follow, and diet that is useful for numerous health conditions. At the same time, it is also useful for one of the most common problems of today – overweight. Statistics show that those who have a generally Mediterranean diet have a lower obesity rate, and in the following, we will talk about why.

Increased weight – one of the most common health conditions today

Overweight is defined as a condition where the body has abnormal, that is, excessive fat reserves and deposits. BMI (Body mass index) is one way to check our current state in terms of body weight easily. Of course, due to its simplicity, this method is quite general and not always completely precise and objective.

In the world, the USA is in the first place as the country with the highest obesity. However, it is estimated that in the period from 1975 until today, on a global level, overweight among the population is three times more common. It is also the most preventable cause of premature mortality. It is also associated with numerous other diseases, such as diabetes, cardiovascular diseases, stroke, etc.

In 2016, more than 1.9 billion adults (over 18 years) worldwide were overweight.

It is worrisome that such an increase is also observed among children and teenagers. A study showed that obesity among this group has increased by 10 times from 1975 to today. In 2016, the number of overweight children and teenagers was 124 million, up from 11 million in 1975.

Why does the Mediterranean diet reduce the risk of being overweight?

People who have a diet close to the Mediterranean also generally have a lower risk of being overweight because of this diet’s emphasis on nutrient-dense foods, as well as its balanced approach to macronutrient intake.

The Mediterranean diet is rich in plant foods: fruits, vegetables, whole grains, legumes, nuts, seeds, and sources of healthy fats, especially those from olive oil and fish.

Plant foods are rich in fiber, which promotes satiety and reduces overeating, while also slowing digestion and stabilizing blood sugar levels. On the other hand, the Mediterranean diet uses very little processed food and refined sugars.

Healthy fats, like the monounsaturated fats from olive oil, also improve satiety and help regulate appetite by affecting hunger hormones. Focusing on a diet that has a lower glycemic index helps prevent rapid spikes in blood sugar, reducing the risk of insulin resistance – a key factor in weight gain and the onset of prediabetes and diabetes.

In addition, the Mediterranean diet has relatively low-calorie and lean protein sources (chicken, turkey), as well as plant-based proteins, which have been shown to boost metabolism and promote muscle mass maintenance, as well as increase satiety.

This combination of fiber, healthy fats, and protein leads to better portion control and sustained energy levels, reducing the likelihood of overeating and supporting healthy weight management.

Due to the reduced intake of processed food, in general, the meals and snacks in the Mediterranean diet are also less caloric, and as we mentioned, they offer a longer feeling of satiety – a combination that allows easier weight loss but also maintains a healthy weight.