Believe it or not, studies show that eating a diet containing good fat from olive oil and nuts actually helps people lose more weight than eating a fat-restricted diet. [6] X Research source Of course, even good fats contribute to calories,[7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source so be mindful about quantity. Fry or sauté vegetables with a tablespoon of olive oil; add more if needed.
Base your meals on whole grains and fresh produce, limiting the size of lean meal portions. Eat breads with olive oil rather than butter or margarine. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Leafy greens are considered “super veggies” because they provide multiple vitamins, minerals, and fiber. [11] X Research source Aim for nine servings of fresh fruits and vegetables a day. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
The best fish choices are salmon, halibut, albacore tuna, herring, sardines, trout, and mackerel. Avoid fried fish. Rather bake, broil, sauté, or grill your fish. [14] X Research source
Have poultry or eggs several times per week, about every two days. [18] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Eat no more then four egg yolks per week, though you can have more egg whites.
Avoid salted or candied nuts, which contain extra sugars and fats. Natural peanut butter and tahini are good additions to your diet. [21] X Research source
Try alternatives to cow’s milk like goat or sheep; alternate cheeses can also be delicious. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Do not drink wine if you have a history of alcohol or substance abuse, cannot limit your intake to moderate use, or have liver or heart disease. [27] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source When in doubt, talk to your doctor about using alcohol. Purple grape juice is a good non-alcoholic alternative to wine. [28] X Research source
Try using natural sweeteners in coffee and cooking like honey, molasses, or agave.
For instance, replace butter with applesauce or prune puree in baking recipes. [32] X Research source
Meat is graded by its fat content, with “prime” cuts being the highest in fat. Lower cost cuts of meat have less fat, and are healthier options. Loin and round cuts are good lower-fat selections. [34] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Cut visible fat off of meats before cooking, and drain the grease afterwards. [35] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Try to make a meal plan at the start of the week and go shopping for fresh ingredients. [38] X Research source
A serving size of whole grain pasta (cooked) is half a cup — about the size of a hockey puck. This is about 70 calories. 2/3 cup of cottage cheese is about the size of 4 playing dice. This counts as a serving of dairy or protein, and is about 110 calories (if it’s low-fat cottage cheese). You get one serving of fat from 1. 5 teaspoons of peanut butter — about the size of two dice. 7 whole almonds is around 45 calories, or a fat serving. A serving of protein (around 110 calories) equals 2 ounces of cooked lean beef, a little smaller than a deck of playing cards. Alternately, 3 ounces of fish (grilled or broiled, not fried), two slices of tofu, or 2. 5 ounces of broiled and skinless chicken. 2 cups of raw spinach is about the size of two baseballs — and counts as one vegetable serving; so does a whole red bell pepper. A small apple is a fruit serving.
Switch out red meat for fish one to two times per week to start, and gradually increase that amount. Begin to decrease serving sizes of meat and increase serving sizes of whole grains, fruits, and vegetables. Try to limit meat to 3 ounces and base the bulk of your meals on grains, produce, and nuts and legumes (lentils, beans, and peas). Snack on fresh vegetables with a dip like hummus or tahini, instead of eating snack-food aisle junk like potato chips. Have fresh fruit for dessert instead of pastries. Fruit is sweet and healthy.
Use a notebook, diary, excel sheet, or wall chart — whatever helps you stay organized. The best way to lose weight is to have an overall healthy lifestyle. In addition to the Mediterranean diet, try to get at least 30 minutes of heart-pumping exercise at least 5 days per week. [42] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
