Realizing you need to change how you eat or get medical help for weight loss may not feel great. But you know what is great? Achieving your goals by making healthy lifestyle changes and using medical weight loss tools. One lifestyle change that’s both effective and sustainable is the Mediterranean diet. 

This isn’t some fad or get-thin-quick scheme; it’s a time-tested lifestyle that’s been shown to help with weight loss, heart health and overall well-being. And guess what? It’s also delicious. We’re talking veggies, fruits, whole grains, lean proteins and healthy fats that taste so good you’ll forget you’re even on a diet. Plus, you don’t have to give up wine or chocolate. 

So, why talk about this now? May is National Mediterranean Diet Month, which makes it the perfect time to dive into the details of this way of eating. Trust us — your taste buds and your body will thank you. Let’s explore what the Mediterranean diet is and how it can be incorporated into weight loss programs.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and Lebanon. This diet emphasizes whole, nutrient-dense foods like fruits, vegetables, whole grains, legumes, nuts and seeds, as well as healthy fats like olive oil and fatty fish. It also includes moderate amounts of dairy products, poultry and eggs and limited red meat and sweets. The Mediterranean diet has been associated with numerous health benefits, including reduced risk of heart disease, stroke and certain cancers, according to the American Journal of Medicine

When was the Mediterranean diet created?

According to the Cleveland Clinic, the concept of the Mediterranean diet was popularized in the 1950s when American researcher Ancel Keys journeyed around the world to investigate links between diet and cardiovascular disease. He linked the eating patterns in Mediterranean countries with their lower rates of coronary artery disease compared to those of the United States and Northern Europe.

What are the components of the Mediterranean diet?

These are the key components: 

  1. Eating plenty of fruits, vegetables, whole grains and legumes 
  2. Consuming moderate amounts of lean protein, such as fish, poultry and dairy 
  3. Using healthy fats, such as olive oil, nuts and seeds, instead of saturated and trans fats
  4. Limiting red meat and processed foods 
  5. Enjoying meals with family and friends 
  6. Drinking red wine in moderation (optional)
  7. Staying physically active through regular exercise

By following these guidelines, you can enjoy a variety of delicious and nutritious foods while promoting weight loss and overall health.

How does the Mediterranean diet help weight loss?

The Mediterranean diet emphasizes plant-based foods that are naturally low in calories and high in fiber to help you feel full and satisfied. Eating these foods can reduce overall calorie intake, which is essential for weight loss. Additionally, healthy fats like olive oil and fatty fish can help reduce inflammation and improve insulin sensitivity, which is important for weight management. 

This eating style limits processed and high-calorie foods like sugary drinks, refined grains and red meat, further reducing calorie intake. People who follow this way of eating are also encouraged to be mindful about eating and to enjoy their meals, which can help prevent overeating and promote a healthy relationship with food.

Finally, the Mediterranean diet encourages regular physical activity, which is essential for maintaining a healthy weight. By combining these factors, the Mediterranean diet can be an effective tool for promoting weight loss and overall health. In fact, a study published in the New England Journal of Medicine found that participants on the Mediterranean diet lost more weight than those on a low-fat diet.

What are some typical Mediterranean diet meals?

One example of a Mediterranean diet meal is grilled chicken breast with roasted sweet potatoes and a spinach salad. The chicken provides lean protein, while the sweet potatoes offer complex carbohydrates and fiber. The spinach salad is packed with vitamins, and its simple dressing made with vinegar and olive oil is full of healthy fats. 

Another option could be a vegetarian stuffed pepper with quinoa, along with a cucumber and tomato salad. The stuffed pepper is filled with a mix of vegetables and quinoa, providing protein and fiber. The salad offers a refreshing mix of fresh vegetables and a light dressing made with olive oil and lemon juice. 

Snacks on the Mediterranean diet might include fresh fruit, Greek yogurt or a handful of almonds. The key is to focus on whole, unprocessed foods and incorporate various flavors and textures into your meals. By doing so, you can enjoy delicious and satisfying meals while also achieving your weight loss goals and improving your overall health. A guide to anti-inflammatory meals similar to the Mediterranean diet can be found on our site.

What are some other benefits of the Mediterranean diet?

In addition to weight loss, the Mediterranean diet has several other health benefits: 

  • Reduced risk of heart disease and stroke
  • Improved blood sugar control and reduced risk of type 2 diabetes
  • Lowered risk of certain cancers
  • Improved cognitive function and reduced risk of Alzheimer’s disease, depression and cognitive decline
  • Reduced inflammation in the body

Can the Mediterranean diet be used along with weight loss injections?

The Mediterranean diet and prescription weight loss injections like semaglutide can have similar benefits. 

Let’s take a closer look at the effects of these two interventions. Both help control blood sugar and reduce appetite, and both have been shown to improve heart health. The Mediterranean diet is rich in healthy fats, which can help to lower cholesterol levels and reduce the risk of heart disease. According to the New England Journal of Medicine, semaglutide also minimizes the risk of heart disease in people with type 2 diabetes.

According to the Journal of the American Medical Association, the Mediterranean diet can reduce the risk of developing type 2 diabetes by 30%. Semaglutide has also been shown to reduce the risk of developing diabetes for people with prediabetes.

Using them together can be safe, but to learn more about diet and medical weight loss, you should schedule a consultation with a healthcare provider.

How to boost weight loss success with a medical weight loss program at KC Wellness

Diet change isn’t the only way to improve your health. KC Wellness Center offers medical weight loss programs that include lifestyle changes to ensure that you get fast, safe and sustainable results. The initial phase of our weight loss programs includes a combination of medications, supplements and meal plans customized to fit your needs and goals. These are the primary treatments we utilize to achieve fast, amazing results:

Lipotropic Injections

Compounds made of three essential amino acids, vitamins and minerals help the liver metabolize fatty acids quickly, as opposed to being stored as fat. 

Semaglutide Injections

These shots help combat chronic weight issues. The treatment has a GLP-1 effect, meaning it signals the pancreas to create insulin, which causes the stomach to empty over a longer period — keeping you fuller longer. The shots also suppress your appetite by using your body’s natural insulin production process and help stabilize blood sugar to avoid crashes.

Prescription Appetite Suppressants

Our physician thoroughly evaluates each patient and prescribes an appropriate appetite suppressant, such as phentermine, when clinically indicated.

Weight Loss Coaching

Our staff is here to help you through your weight loss journey every step of the way. Not only will you receive weekly weight loss progress, counseling and nutrition advice, but we will make ourselves available via phone or email outside of office hours for your convenience. 

Nutritional Supplements 

We utilize pharmaceutical-grade nutritional supplements to help facilitate rapid weight loss, increase energy and promote long-term health.

Consult KC Wellness

When it comes to complete wellness, there is no one-size-fits-all approach, and individualized plans that fit your needs and lifestyle tend to work best. Successfully meeting wellness goals can be challenging for many people without guidance and support from outside resources. 

At KC Wellness, we offer a holistic approach to help you stay on course and follow a realistic health plan. We focus on lifestyle changes to encourage safe and sustainable results. If you’re ready to see how regenerative medicine options can improve your health and well-being, KC Wellness may be precisely what you are looking for. Our doctors and staff are always available to answer any questions and provide guidance along the way to help you succeed. 

Reach out to our team today to see how we can help you in your health and wellness journey. Call us at 816-214-5276 or contact us here. There’s no reason to wait — let us help you feel your very best every day. You can see all of our services HERE.