The Mediterranean diet for weight loss in 2020

The Mediterranean diet Basics
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese and yogurt.
Eat only rarely: Red meat.
Don't eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
Avoid These Unhealthy Foods
You should avoid these unhealthy foods and ingredients:

Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled "low-fat" or "diet" or which looks like it was made in a factory.
You must read food labels carefully if you want to avoid these unhealthy ingredients.

Foods to Eat
Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry: Chicken, duck, turkey, etc.
Eggs: Chicken, quail and duck eggs.
Dairy: Cheese, yogurt, Greek yogurt, etc.
Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.
Whole, single-ingredient foods are the key to good health.


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