The Mediterranean Diet
Obesity is a modern American epidemic. The debated reasons run the gamut from over-abundance of food, to genetics, to gluttonous lack of personal control, to endocrine system issues. What is not debatable is that, outside of actual health anomalies, adherence to a diet will lead to weight loss.
What I recommend the Mediterranean diet (“MedDiet”) to folks just starting out on their diet journey. This is a very popular diet for weight loss, and health in general, mostly because there is no calorie count, the food is familiar and delicious, it includes the occasional glass of red wine, and it scores high on the satiety scale. This diet outperforms other diets in terms of compliance, the main factor in achieving long term weight loss from dieting.
The MedDiet is based on foods that are traditional to Greece and Italy. It is a plant-based diet rich fruits and vegetables, whole grains, bread, nuts, legumes, and, of course, heart-healthy olive oil. A typical breakfast might be a fried egg, whole grain toast and slice of avocado, or perhaps a cup of oats with cinnamon and dates, and a side of yogurt. For lunch you could have a green leafy salad with cranberry, and almonds with a olive oil and balsamic vinegarette. Top it off with Labneh, which is the cheesy solids when you strain yogurt. For dinner, a serving of baked salmon with garlic and black pepper and potatoes and garlic roasted in olive oil, and of course, that half glass of red wine.
There are thousands of meal plans and recipes for the MedDiet that are easily found online. However, I recommend that you purchase a book (there are several). It helps to understand the nuances and the reasons behind the diet, as well as avoiding the pitfalls of misinformation and rumor.
The MedDiet is not just a weight loss diet. There is no time limit before you have to go back to eating “normally.” When you have achieved your weight loss goal, simply increase portions until your weight levels off and continue the heart-healthy benefits of the Mediterranean diet.
I wouldn't be me if I didn't also suggest twice-weekly high intensity training to maximize MedDiet benefits. Covid doesn't have to be an impediment to exercise, just check out the rest of this site.