Your Guide to the Mediterranean Diet for Weight Loss

Focus on Whole Foods: Emphasize fresh fruits, vegetables, whole grains, nuts, and seeds.

Healthy Fats:  Use olive oil as your primary fat source.

Lean Proteins:  Opt for lean proteins like fish, poultry, and legumes. Fish, particularly fatty types like salmon.

Apple and Walnut Salad: Blend mixed greens with thinly sliced apple, chopped walnuts, and crumbled blue cheese.

Moderate Dairy:  Choose low-fat or fat-free dairy products, such as Greek yogurt and cheese, in moderation.

Limit Red Meat:  Reduce consumption of red meat. When you do eat it, choose lean cuts and keep portions small.

Whole Grains: Incorporate whole grains like quinoa, brown rice, and barley, which provide sustained energy.

Herbs and Spices:  Flavor meals with herbs and spices rather than salt. They add flavor without extra calories.

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