5 Mediterranean Diet Foods to Stock Up On to Lose Weight, According to Dietitians

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Takeaways

The Mediterranean diet is filled with foods that can help with weight loss.
Dietitians’ top Mediterranean diet weight-loss foods are lentils, Greek yogurt, chickpeas, nuts and leafy greens.
These foods are rich in nutrients that help with weight management, like protein and fiber.

The Mediterranean diet has long been celebrated as one of the healthiest eating patterns in the world. So, it’s no surprise that it’s also linked to weight loss. This diet emphasizes whole, nutrient-dense foods like fresh produce, hearty whole grains, beans, healthy fats and small amounts of lean protein. And it’s low in added sugars, red meat and highly processed foods.

Unlike restrictive diets that may feel unsustainable, the Mediterranean diet is more of a lifestyle approach, focusing on balance and enjoyment. That, in turn, may make it easier to stick with over time. What makes this diet even more appealing for weight management is its sheer variety of healthy, satisfying foods that naturally help you eat less.

That said, there are lots of foods to choose from. So, we asked dietitians which Mediterranean diet foods stand out for weight loss. Here are their five favorites.

Lentils

If you’re looking for a versatile, nutritious food to incorporate into your meals, lentils are an outstanding choice. What makes them so powerful for weight loss? “Lentils are an excellent source of plant-based protein, and they are high in fiber, both nutrients that help keep you satiated and keep blood sugar levels stable,” says Jessica Levinson, M.S., RDN, CDN, a culinary nutrition expert in Westchester, New York. One cup of cooked lentils has 16 grams of fiber and 18 grams of protein. Combined, these may help reduce overall caloric intake, thereby promoting weight loss, says Levinson. For instance, one study found that people who ate more legumes, like lentils, had lower BMIs and smaller waistlines and were less likely to gain weight over 10 years.

If you’re looking for ways to add more of these mighty legumes to your diet, think soup. Whether it’s our Mediterranean-inspired Red Lentil Soup with Saffron, a Slow-Cooker Spiced Lentil Soup with Vegetables or this Vegan Weight-Loss Lentil Soup, a nourishing bowl of protein- and fiber-rich soup will keep you full and satisfied.

Greek Yogurt

“Known for its tangy flavor and rich texture, Greek yogurt is a Mediterranean diet staple that supports weight loss thanks to its high protein content and gut-friendly probiotics,” says Orlando-based dietitian Johannah Katz, M.A., RD, LDN. This thick, creamy dairy product is made by straining regular yogurt to remove excess whey, resulting in a concentrated protein content. One single-serve 5.6-ounce container of nonfat plain Greek yogurt provides an impressive 16 grams of protein. That protein helps with weight loss in multiple ways, such as reducing appetite and increasing calorie-burning. “The probiotics in Greek yogurt also improve gut health, which is increasingly linked to better weight regulation and reduced inflammation,” explains Katz. No wonder research has found that yogurt, as part of a balanced and healthy diet, may help prevent and manage obesity.

So, start your day with a Raspberry Yogurt Cereal Bowl or snack on a bowl of Greek Yogurt with Fruit and Nuts or this Ricotta & Yogurt Parfait. If you have a little extra time, whip up a batch of our rich, creamy homemade Greek yogurt.

Chickpeas

Also known as garbanzo beans, chickpeas are packed with appetite-suppressing plant-based protein and dietary fiber. “They help keep you full, stabilize blood sugar and support gut health, making them a great addition to salads, soups or homemade hummus for sustainable weight loss,” says Lisa Young, Ph.D., RD, an adjunct professor of nutrition at New York University and author of Finally Full, Finally Slim. In fact, one study found that healthy-weight adults living in the U.K. were more likely to consume chickpeas than people living with overweight or obesity. And they had healthier diets, too.

If you’re looking for more ways to add chickpeas to your day, roast a big batch of crunchy chickpeas. They’re a tasty way to pump up the protein and fiber in nourish bowls and salads, and they even make a fun topper for Greek yogurt!

Nuts

When it comes to wholesome and convenient Mediterranean diet–friendly snacks, few foods are as satisfying and nutritious as nuts. “Nuts, like almonds and walnuts, are an essential Mediterranean diet food to have on hand,” says Vanessa Imus, M.S., RDN, a registered dietitian and owner of Integrated Nutrition for Weight Loss. “They’re packed with healthy fats, fiber and protein to help you stay full longer, making them a great snack for weight management.”

If you’re worried about their fat, you can relax. Evidence finds that even though nuts are high in fat, eating them doesn’t lead to weight gain. Instead, the opposite is true. A wide body of research shows that nuts may help with weight control and prevent long-term weight gain.

Of course, nuts are a fantastic grab-and-go snack. But there are so many tasty ways to incorporate them into meals and snacks, like our five-star Savory Date & Pistachio Bites, Broccolini Amandine or Walnut-Rosemary Crusted Salmon.

Green Leafy Vegetables

Whole fruits and vegetables are the foundations of the Mediterranean diet. While all produce is a win for weight loss, green leafy vegetables have decided benefits. Leafy greens, like spinach, kale and Swiss chard, are naturally low in calories, rich in fiber and high in volume. So, they fill you up with negligible calories.

Spinach is, perhaps, the most noteworthy leafy green in the Mediterranean diet. With a mere 7 calories per cup, this satisfying green provides fiber, iron, vitamin C and folate. In addition, spinach contains compounds called thylakoids that may also support weight management by helping the body use insulin more effectively.

For a Mediterranean-inspired dinner, you can’t beat our Marry Me White Bean & Spinach Skillet or a Hearty Chickpea & Spinach Stew.

The Bottom Line

The Mediterranean diet offers a sustainable, enjoyable, nutrient-dense approach to healthy eating and weight management. By including a variety of wholesome foods like lentils, Greek yogurt, chickpeas, nuts and green leafy vegetables like spinach, you can create satisfying meals that support your health goals while celebrating the vibrant flavors of the Mediterranean region. That said, there are lots of foods to choose from. If you’re new to the Mediterranean diet, start small by incorporating a few of these foods into your daily meals and experience how delicious and nutritious eating can truly be. If you could use additional inspiration, this 30-Day Mediterranean Diet Meal Plan for Weight Loss can get you started.

Read the original article on EATINGWELL

Source: bing.com