How You Can Lose Weight Without Dieting

…it doesn’t feel like a diet because it isn’t limiting, and it isn’t as harsh as other FAD diets

This is a quick overview of the Mediterranean diet for anybody looking to lose weight without dieting but is insulin resistant. I’m sharing my experience of being overweight and how I reduced 30 pounds within 8 months and my BMI is 23.

In one of my early explorations in Granada (Spain), I discovered a little antique shop. The store was tiny and stuffy, with an old fragrance emanating from lamps, books, and furniture.

I was flipping through an antique cookbook that I never seen before, and I noticed it was printed in the early 1900s, and it contained recipes from my great-great-grandfather’s generation.

The recipes in the book were about getting back to the basics — eat as their ancestors had before processing took over the food industry.

I prepared and tried many of the recipes in the book. The dishes were simple and delicious. They represented the basics of Mediterranean diet.

Pre-made or pre-packed meals didn’t exist back then. The meals were based entirely on whole, real ingredients, and all the cooking was done from scratch.

I understand, not everyone can just walk behind their home to gather fresh eggs and pluck fresh veggies or fruits for these meals, but you can start eating healthy by cooking from scratch.

The Mediterranean Diet is all about preparing meals from scratch using healthy and unprocessed ingredients. You are only restricting yourself from not including ingredients that aren’t natural.

The most significant aspect of this diet is that it emphasizes the use of fresh ingredients rather than processed foods. The more you cook from scratch and utilize fresh ingredients, the quicker you’ll lose weight.

The Harvard studies proved that people who cook at home from scratch consume fewer calories.

So, you don’t need the 100-year-old book, but you need to cook at home.

Three years ago when I left the US my BMI was 28.

I was overweight.

During my pregnancy, I suffered from gestational diabetes. Since then, I have had a problem with my weight and maintaining glucose levels.

Very often I felt hungry, ate a lot, and suffered from hypoglycemia.

I tried to eat a high protein diet- the Paleo, Keto, and fasting, but it made it all worse. I am sure many of us tried different diets and felt the same.

Living in Spain and consuming the Mediterranean diet has allowed me to lose weight without even trying.

According to US News and Health Reports, the Mediterranean diet is named the best for 2019:

This diet is balanced and includes only unprocessed foods or refined sugars.

The finest aspect of the Mediterranean Diet is that it does not feel like a diet. You’ll also feel content and not miss snacks.

Since I followed the Mediterranean diet and cooked at home, I lost over 30 lbs.

After less than a year… extra pounds… gone.

I became obsessed with exploring different Mediterranean recipes and testing them out.

I continued to cook at home, lost weight, maintained my glucose, and didn’t feel the Yo-Yo effect from sugar fluctuation.

Finally, I became myself.

For me, cooking has become a genuine art, just like music or painting, which is open to everyone and represents the greatest pleasure in life.

People who have a problem with weight can lose weight without dieting just by following basic principles of the Mediterranean diet, which really doesn’t feel like a diet, but eating wholesome, unprocessed foods.

Besides selecting high-fiber and less-processed carbs, what else can you add to your Mediterranean-style diet?

The tips highlighted below will help you reap the utmost benefits:

1.Consuming good quality olive oil is the primary source of fat rather than butter, shortening, and salad dressings. You can choose to eat avocados, nuts, peanuts, etc. as a vigorous source of fat.

2. Include only lean meat in your diet. Also, make sure that you eat cheese and a variety of tostadas in place of sausage or bacon for breakfast. It is good to eat lean proteins. Eggs, beans, and fish are healthier options compared to fatty meat. Consume red meat only twice a month.

3. A moderate amount of full-fat dairy items and plain yogurt is also a good option. You can also make use of ample spices and herbs. They supply your body with antioxidants, and they also allow you to use the least amount of salt in your cooking.

4. Eating as a Spaniard- a big lunch as your main meal of the day will make you less hungry in the evening, which will prevent you from overeating. You will boost your metabolism by eating a lunch as the main meal of the day.

5. “El dente” pasta can be an excellent option for carbs; it has less Glycemic Index compared to white rice or white bread. You’ll get whole-grain cereal or oatmeal, which is a high-fiber carbohydrate choice in the morning.

SAY NO TO THESE FOODS IF YOU SUFFER FROM INSULIN RESISTANCE

To manage your insulin resistance, you have to know which foods to skip and which foods to consume. Note these foods and stay away from them to monitor your blood sugar:

• Avoid drinking soda regularly. Instead, drink clean water
• Steer clear of packed or processed sweets
• Talking about smoothies, they are not always as healthy as they look
• Don’t add deli & sausages to your menu
• Eat more natural oatmeal instead of over-sugary cereals
• Stay away from fried meals, including french fries
• Get rid of too salted food items
• Cut down on alcohol

SAY YES TO THESE FOODS IF YOU SUFFER FROM INSULIN RESISTANCE

To boost your insulin resistance, eat these foods regularly: Include more leafy greens in your diet. Instead of having fried food or snacks, go for baked items if you wish to lose weight. Don’t forget to consume herbs and spices regularly.

Eating enough protein is the most important part of the Mediterranean Diet, as it restrains insulin resistance and helps with glucose stabilization. Over 40% of total calories should come from proteins.

This is the reason why restricting your carbohydrate intake to 35% of total calories will help you achieve weight loss faster, as well as reduce symptoms related to insulin resistance.

It is always better to consume monounsaturated fats rather than saturated fat. You can include nuts, olives, and avocados in your meals to incorporate their beneficial fats into your diet.

A higher intake of dietary fiber is also essential to improve insulin sensitivity and prevent insulin resistance. You can include vegetables, fruits, whole grains, legumes, nuts, etc. to make an excellent source of fibers in your menu.

Finally… What would a Mediterranean Diet be without wine?

You can enjoy wine in moderation(1 glass per day for women and 2 glasses per day for men). Besides, if you are taking any medications, it is advisable to avoid alcohol consumption.

The signs of insulin resistance are an accumulation of fat around the waist, high blood sugar levels, and high cholesterol levels. Also, having a family history of diabetes makes you more prone to developing insulin resistance.

Luckily, following a Mediterranean Diet can help improve symptoms related to insulin resistance and decrease your chances of developing serious conditions such as cardiovascular disease or diabetes.

In a nutshell…

It doesn’t feel like a diet because it isn’t limiting, and it isn’t as harsh as other FAD diets. But is rich in fruits, whole grains, vegetables, legumes, and nuts, moderate in alcohol consumption with particular emphasis on plant-derived monounsaturated fats such as olive oil.

It includes fish and seafood, but is limited to red meat. The Mediterranean Diet is also low in sugar-sweetened beverages, refined grains, and sweets/desserts. But cooking at home is the key to this diet.

Having a well-balanced diet is important to stay healthy, but it is essential if you are suffering from insulin resistance. The Mediterranean Diet can help you control your blood sugar levels while also losing weight.