20-Minute Mediterranean Diet Recipes to Help You Lose Belly Fat (2024)

FAQs

What is the Mediterranean diet for belly fat loss? ›

The Mediterranean diet is a lifestyle that emphasizes the consumption of vegetables, fruits, legumes, whole grains, olive oil, fish, nuts, seeds, herbs, and spices. This diet can be adapted for fat loss by reducing portion sizes and eating fewer higher-calorie, nutrient-poor foods.

Add more high-fiber foods to your diet, like fruits, vegetables, beans and whole grains (such as rolled oats, brown rice and whole wheat bread). But make these changes slowly, cautions Beal. “Fiber helps food move through your intestine, but it takes time for your body to adjust to eating more of it,” says Beal.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

If you're just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including in attention, alertness and contentment, according to one review of studies published in 2021 — within the first 10 days or so.

​Green tea

Numerous studies have demonstrated that catechins, an antioxidant, play a vital role in combating stubborn belly fat. By increasing the release of fat from fat cells and enhancing the liver's fat-burning capabilities, green tea becomes a potent ally in your weight loss journey.

What are 4 foods that fight belly fat? ›

In addition, one of the studies in the review found that participants lost an average of 8.7% of body weight on the Mediterranean diet after 12 months. Long-term adherence to the diet is associated with reduced risk of gaining back the weight that was lost.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

A study published in the European Journal of Nutrition found that individuals following a Mediterranean diet had more beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, than those on a Western diet. These bacteria are recognized for their anti-inflammatory properties and role in promoting gut health.

This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.