Halt Gradual Weight Gain with This Cuisine

Medically reviewed in December 2020

Gained a few pounds in recently? Well, here's a great way to reverse the trend. Eat Mediterranean-inspired cuisine for breakfast, lunch, and dinner.

Research shows that, compared with people who favor other types of cuisine, people who eat Mediterranean-themed fare are much less likely to gain weight over time.

Mediterranean Menu
It's a fact of life: We all tend to gain weight as we get older -- at least half a pound a year. Over time, that adds up to increased pants sizes and health risks. But a Mediterranean diet may help prevent you from packing on those unwanted pounds.

Why? Mediterranean food tends to be high in fiber, so you're more likely to feel satiated right up to your next meal. Mediterranean eats also help keep your metabolism steady, so you burn calories evenly throughout the day and don't feel the need to reach for a quick sugar fix. (Make healthy eating easier with these four tricks.)

Stay-Slim Secret
So how can you make your meals more Mediterranean? For starters, include a couple of servings of vegetables or fruit at each meal. And choose whole grains over white or refined grains, olive oil over butter, and fish over red meat. That's a good beginning. Here are a few more ideas on making every meal you eat more Mediterranean:

  • Breakfast: Yogurt, fresh fruit, and whole-grain toast fit the bill.
  • Lunch: Salads with feta and olives, zesty soups with tomatoes and beans, and sandwich wraps with bell peppers all make for tasty Mediterranean fare.
  • Dinner: Fresh seafood, tangy marinara, roasted vegetables, nutty couscous -- it's all part of delightful Mediterranean dining.
  • Snacks: Warm whole-wheat pita with hummus, marinated olives, spiced nuts -- who doesn't love Mediterranean munchies?

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