The Mediterranean diet has gained global recognition among scientists for its protective effects against disease. But the dietary staples may also hold power for individuals looking to lose weight, according to Dr Peter Matos.
The occupational preventative medicine physician and founder of O-Liv, a wellness enterprise operating from Greece and California, believes olive-based polyphenols hold the key to several weight loss benefits.
He argues the polyphenol content of Mediterranean cuisine represents perhaps its most underappreciated advantage.
“Some of the most effective Mediterranean foods for weight management include extra virgin olive oil, legumes like lentils and chickpeas, oily fish such as sardines and salmon, vegetables, and nuts,” Dr Matos told GB News.
Polyphenols in the Mediterranean diet may be linked to better metabolic function
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These particular foods deliver results because of their nutritional composition, he explained, noting growing evidence connects polyphenols in olive oil to reduced inflammation, improved metabolic function and enhanced cardiovascular protection.
“(They) are rich in healthy fats, fibre, and protein, which help people feel full longer and stabilise blood sugar levels,” Dr Matos explained.
And by promoting lasting satisfaction after meals, the nutrient combo will ultimately reduce the temptation to overeat.
Another key reason olive oil and oily fish support fat reduction despite their higher calorie content is due to their positive effect on metabolism.
“Foods like olive oil and oily fish promote metabolic balance,” Dr Matos noted.
“One of the most overlooked aspects of the Mediterranean diet is its polyphenol content, which is increasingly believed to play a major role in the diet’s anti-inflammatory and metabolic benefits,” Dr Matos stated.
The naturally occurring plant compounds, found abundantly in olives and various other plants, regulate both inflammation and metabolic function.
“Extra virgin olive oil contains polyphenols that support metabolic health, while omega-3 fatty acids in fish help regulate inflammation and improve fat metabolism,” Dr Matos shared.
This dual action helps account for the diet’s impressive performance in health studies.
For those wishing to adopt this approach, Dr Matos offered straightforward advice on meal construction.
“A practical Mediterranean approach is to build meals around vegetables, legumes, and lean protein, then add small amounts of healthy fats like olive oil or nuts for flavour and satiety,” he recommended.
‘Foods like olive oil and oily fish promote metabolic balance’
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Providing an illustration of this principle in action, he went on: “For example, grilled fish with a large vegetable salad dressed in olive oil and a side of lentils provides fibre, protein, and healthy fats that help people stay full while managing calories.”
In other words, this method can allow Britons to enjoy satisfying meals while keeping portion sizes sensible.