2 weeks Ago By [email protected] (Matt Jackson)
The viral Mediterranean diet has become a hit with people wanting to lose weight - I recently gave it a go and lost half a stone in the first week . The MedDiet - as it has become known - is based on the cuisines of the mid-20th century Mediterranean nations such as Spain, Italy and Greece. It involves largely plant-based dishes with animal products largely consisting of fish and poultry.
Dairy products are used sparingly, with plenty of fruit, beans, nuts, whole grains and healthy fats such as olive oils. You can include the occasional red meat product, as the plan aims not to be overly restrictive, instead taking a whole diet approach to how you eat. READ MORE: 'I lost half a stone in a week on Mediterranean diet – 20-minute meal won me over' According to the NHS , the MedDiet has a number of health benefits, including a reduced risk of developing diabetes, improved mood and better mental health, and a reduced risk of having a stroke.
That is, of course, as well as the weight loss benefits experienced by many people following the diet. Now Professor Jonathan Schott, chief medical officer at Alzheimer's UK, has said that while there are “no superfoods” that can prevent dementia entirely, you can reduce your risks of developing the condition. He says there is however some truth in the idea “if it’s good for your heart, it’s good for your brain.
” Speaking on the Mid Point podcast with Gabby Logan, he explained: “I’m afraid there are no superfoods that are going to protect you from getting dementia. But of the risk factors, around high blood pressure, around obesity, and all of those cardiovascular factors, there is some interest in the Mediterranean diet, so vegetables and olive oil, and fish and so forth.” In a 2023 study , experts at Newcastle University found the Mediterranean diet could actually reduce the risk of developing dementia by 23%.
They found a better diet was a help in preventing dementia even among those who were genetically more likely to develop the condition. John Mathers, Professor of Human Nutrition, Newcastle University, said: “The good news from this study is that, even for those with higher genetic risk, having a better diet reduced the likelihood of developing dementia. Although more research is needed in this area, this strengthens the public health message that we can all help to reduce our risk of dementia by eating a more Mediterranean-like diet.
” How I found the Mediterranean diet When I first decided to follow the Mediterranean diet for a week, I found picking a meal plan to be a huge help. The big thing I noticed off the bat was the lack of fizzy drinks, which was a particular blow as someone who enjoys cracking open a can of pop while working. And to bridge the gap between meals, it included more snacks such as nuts and fruits.
Pre-preparing meals was also a boost, sorting a grab-as-you go breakfast and a lunch that could be pulled out of the fridge while working. I opted for overnight oats first thing in the morning and a "super food salad" for lunch - consisting mostly of grains - quinoa - kale, lettuce, beans, and sliced chicken for the protein boost. I found it took away any issues with picking what to have for lunch.
To my surprise, I shed 3.4kg (7.5lb) at the end of the week.
While you always expect a bigger loss after tightening up your diet initially, I didn’t quite expect that level - especially not considering I thought my diet was relatively healthy for the most part. There were definitely some take homes from my week as well. Pre-preparing breakfast really helped ease into the day, while a healthy, natural snack cut down the desire for "ultra-processed" soft drinks, while having lunch already made took away the desire to “nip to the shop” for a pre-packaged sandwich when there was “nothing in”.
What the NHS said about the Mediterranean Diet The NHS recommends following a balanced diet if you are looking to lose weight. This includes having five portions of fruit and vegetables per day. According to the Department of Nutrition and Dietetics, there are many benefits that come with following a Mediterranean diet.
These are:.
