Have you wondered if there is a “perfect” weight-loss diet? Going green might be the new weight-loss secret weapon! The Green Mediterranean Diet (MED) is about as good as it gets.
Based on the traditional Mediterranean diet comprised of fruits, vegetables, whole grains, legumes, nuts, seeds, healthy proteins, and unsaturated plant oils like extra virgin olive oil. This diet has long been praised as a wonderful way to promote health and enjoy delicious meals.
The health benefits of the Mediterranean Diet have been researched and well-documented for decades. Building on these benefits, researchers in Israel recently designed and tested the “next generation” of the Mediterranean Diet, called the Green Mediterranean Diet.
This green upgrade is a more plant-focused way of eating, designed to assess what, if any, health benefits could come from eating a diet that included foods like walnuts, green tea, and mankai, the world’s smallest green leafy vegetable.
Why these specific plant foods? Walnuts, green tea, and mankai are all excellent sources of polyphenol phytonutrients, plant compounds that confer many health benefits.
This Israeli study, called DIRECT-PLUS, included nearly 300 overweight men and women with accumulated abdominal fat and high cholesterol.
The participants were divided into three groups: a healthy diet group, a Mediterranean diet group, and a green Mediterranean diet group.
The study showed that the latter group had more benefits than many thought possible.
Here’s a summary of what this research uncovered.
MORE WEIGHT LOSS: Men and women in the two Mediterranean diet groups lost similar amounts of weight, but both groups lost more than the healthy diet group participants.
SHRINKING WAIST SIZE: Women and men in the green MED group lost significantly more inches in waist measurements than participants in the other two groups.
Participants who incorporated more walnuts, green tea, and mankai into their diets likely had to buy smaller pants after the study - rather than just tightening their belts.
Some “secret sauce” about the diet causes people to lose more weight in their bellies than other dietary patterns. You can read more about these findings here.
One of the most significant benefits of reducing the amount of fat around your midsection is a substantial reduction in your risk of developing Type 2 diabetes.
LOWERED BLOOD PRESSURE: The green Mediterranean diet participants, both women and men, saw the most significant drops in blood pressure.
IMPROVED BLOOD CHOLESTEROL: Participants in all three groups saw drops in their LDL, commonly known as “bad” cholesterol.
Fat around your liver encourages it to make more cholesterol from the saturated fat in your diet. Conversely, when you lose fat, your liver doesn’t work as hard, making cholesterol.
Related Post: Your Brain on Food: Eating Well for Mental Health
The men and women in the green MED diet group saw the most significant drops in LDL cholesterol, likely due to decreased central body adiposity.
IMPROVED INSULIN SENSITIVITY: Insulin sensitivity is another measure of metabolic health.
As with waist circumference, blood pressure, and cholesterol, the most considerable benefits came to men and women in the same diet group, who lost weight and the most fat in their midsection.
Improving your insulin sensitivity through weight loss and increased physical activity is another great way to reduce your risk of developing diabetes. For people who have diabetes, improving insulin sensitivity makes controlling your blood sugar levels a bit easier.
HUNGER HORMONES: This finding is the BIG news in the latest publication from the DIRECT-PLUS study.
Men in the Green Mediterranean Diet group saw the most significant increases in fasting ghrelin levels.
Ghrelin is a hunger hormone that interacts with other hormones to help regulate hunger and satiety. Ghrelin improves insulin sensitivity, which is essential for weight loss and management.
Insulin resistance causes the pancreas to secrete more insulin, which increases hunger and can lead to weight gain. This vicious cycle is difficult to overcome, and adopting this diet can help stop part of the hormone cascade that makes weight loss challenging for many people.
Many research groups worldwide have demonstrated significant health benefits from this diet. Even individuals who don’t lose weight can use the foods in this dietary pattern to promote better overall health.
Start Reaping the Benefits
Get the benefits of this diet by making small additions to a regular Mediterranean diet. Add ¼ cup of walnuts, 3 to 4 cups of green tea, and 3 to 4 cubes (85 to 113 grams) of mankai to your daily diet. Doing so may help lead to looser pants and better overall health!
For more diet and wellness information, read expert-written advice, contact us, or call us at 212-812-5254.
Yaskolka Meir A, Rinott E, Tsaban G, Zelicha H, Kaplan A, Rosen P, Shelef I, Youngster I, Shalev A, Blüher M, Ceglarek U, Stumvoll M, Tuohy K, Diotallevi C, Vrhovsek U, Hu F, Stampfer M, Shai I. Effect of green-Mediterranean diet on intrahepatic fat: the DIRECT PLUS randomised controlled trial. Gut. 2021 Nov;70(11):2085-2095. doi: 10.1136/gutjnl-2020-323106. Epub 2021 Jan 18. PMID: 33461965; PMCID: PMC8515100.