Among the world’s healthiest diets, the Mediterranean diet is one of the most preferred choices. Shifting from a conventional Western diet to a Mediterranean eating pattern is likely to result in lower calorie consumption, as the amount of calories isn’t strictly monitored.
Conversely, intermittent fasting focuses on meal timing rather than particular food selections. By restricting your eating window to approximately 6-8 hours per day, you increase your chances of creating a calorie deficit and consequent weight loss.
Can you combine the Mediterranean diet with intermittent fasting, as one is a diet and the other a time-based eating pattern? Yes, and we will discuss the various methods, outcomes, and health advantages of this practice.
Mediterranean Diet: Overview
As implied by the name, the Mediterranean diet focuses on the many healthful foods found in the Mediterranean region. It includes lean animal protein sources, whole grains, vegetables, and healthy fats.
While there are regional variations in Mediterranean diets, most of these are plant-rich and high in unsaturated fats as their primary source of calories. Particular dishes consist of:
- Fish and shellfish, such as crab and tuna.
- Fruits, such as grapes and apples.
- Avocados and extra virgin olive oil (EVOO) are examples of healthy fats.
- Nuts and seeds, such as sunflower and walnut seeds.
- Poultry, including duck and chicken.
- Veggies, such as kale and tomatoes.
- Whole grains, such as corn and rice.
Benefits of blending the Mediterranean diet into intermittent fasting
A Mediterranean meal plan during intermittent fasting and time-restricted eating has numerous health advantages, from regulating body weight to preventing cognitive decline. Following a plant-based Mediterranean diet will provide the following health advantages.
Increased Sensitivity to Insulin
The Mediterranean diet and intermittent fasting improve blood sugar regulation. Research shows that a Mediterranean diet can prevent and manage type 2 diabetes more effectively.
Fasting intervals may also improve insulin sensitivity. It lowers the risk of type 2 diabetes and facilitates weight management by improving your cells’ ability to respond to insulin.
Better Heart Health
The heart-healthy fats in foods like fish and olive oil will help you. These nutrient-dense foods, when paired with intermittent fasting, help lower blood pressure and cholesterol, cardiovascular risk factors that are linked to overall heart health improvements.
Improved Mental Well-Being
Boost your brain with this way of living. A lower risk of neurodegenerative disorders and enhanced cognitive performance have been associated with the Mediterranean diet.
Through the promotion of neurogenesis and the synthesis of brain-derived neurotrophic factor (BDNF), intermittent fasting may further augment this advantage.
Improved Digestive Health
The high fibre level of the Mediterranean diet encourages regular bowel motions and gut health so that you can experience improvements in your digestive system.
Your digestive system gets rest periods when you fast intermittently, which is thought to help lower inflammation and enhance gastrointestinal health.
Aids in Weight Loss
Intermittent fasting is an efficient way to manage your weight, and it can aid in weight loss. You will establish a sustainable eating pattern that is low in high-calorie foods and high in nutrients, which can result in effective weight management.
Which Type of Intermittent Fasting Is Ideal for a Mediterranean Diet?
While many different forms of intermittent fasting work well together, the 16:8 approach is one of the greatest when combined with a Mediterranean diet. This entails eating just during the latter eight hours of the day and fasting for sixteen hours.
According to studies, reducing your eating window to 8 hours lets you have a varied and full meal plan and ensures that you get all the vitamins and nutrients you need for the day. It also helps you lose weight and improve your health.
Useful Tips for a Successful Mediterranean Diet and Intermittent Fasting Combination
If you think intermittent fasting combined with a Mediterranean-style diet seems the perfect fit for you, consider the following tips to help you get started and accomplish all your goals.
- Your primary fat source should be extra virgin olive oil:
Start using extra virgin olive oil (EVOO) as your go-to fat. Olive oil is rich in heart-healthy fatty acids and antioxidants and also prolongs feelings of fullness, which is crucial during fasting periods. This is because of its effects on the hunger hormones during calorie restriction.
- The Primary Sources of Protein Should Be Plants and Seafood
The healthful foods that make up Mediterranean diets are essential to their effectiveness, especially when it comes to protein.
Eating too much red meat or fatty proteins like beef or pig might hinder weight loss and increase the risk of heart disease. Instead, try to get as much lean protein from plants and seafood as possible.
- Your final meal should contain as many whole grains, fruits, and vegetables as possible to prevent hunger throughout the fast.
To ensure your success, make sure your final meal before the fast consists of sturdy and nutritious foods like whole grains, fruit, and fibrous vegetables. These will help you get through the first few days of low-calorie fasting.
Rather than consuming manufactured foods that cause a blood sugar surge and subsequent hunger, opt for a Mediterranean diet by selecting foods from the basic food groups.
- Establish the Routine of Using Seasoning Without Added Salt While Eating
Excessive intake of sodium can have detrimental effects on your health, including headaches, dehydration, elevated blood pressure, and other problems. To overcome your salt addiction, try flavouring your food only with sodium-free seasonings and spice mixes throughout mealtimes.
- Increase Your Daily Consumption of Foods High in Calcium
Sardines, lentils, and leafy greens are excellent sources of calcium, as are dairy products. Blood clotting and nerve function are vital processes that are influenced by calcium levels in the body.
The recommended daily intake of calcium varies depending on age and gender, but for most people, it should be between 1,000 and 1,200 milligrams.
Foods to avoid while fasting
You should refrain from consuming any solid meal or calorically-rich beverage when fasting, such as:
- Food items high in calories, like chips, cookies, and candies.
- Foods that are fried or highly processed and heavy in bad fats.
- Beverages with added sugar, like soda, energy drinks, and coffee or tea that has been sweetened.
- Alcohol (not just the glass of red wine you’re supposed to have).
- For your tea or coffee, use whole milk or creamer.
The advantages of intermittent fasting may be offset if you overindulge in unhealthy foods after your fast. The following foods should be limited or completely avoided according to the Mediterranean diet:
- Refined and highly processed foods like rice, pasta, and white bread.
- Red meats such as beef, hog, and lamb.
- Margarine or butter.
- Dairy goods, such as cream and cheese, contain a lot of fat.
Summing up
If you are wondering what will be the right diet to combine with fasting, it is obvious that the Mediterranean diet and intermittent fasting are a perfect match.
Both approaches can result in effective weight loss, enhanced heart health, and better blood sugar regulation by encouraging deliberate eating habits. If you have an idea of following a Mediterranean diet with intermittent fasting, consider the above-mentioned points to get optimal results.
FAQs
- Do I lose belly fat in the Mediterranean diet?
Yes, it will help you shed belly fat. The Mediterranean diet includes whole foods high in fiber and good fats that promote satiety and limit ultra-processed foods.
- Is the Mediterranean diet suitable for vegetarians?
Yes! Vegetarians can focus on eating plant-based proteins and nutrient sources.
- What to avoid while following the Mediterranean diet?
Mediterranean diet strictly avoids red meat, high-fat dairy items, and highly processed meals.
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