Mediterranean diet chat

[SpringLobelia]

Good morning!

I really wish to overhaul my diet. I am overweight, and do not eat nearly enough vegetables as I would like. (I always think I eat well then go back and count the vegetable serves and realise that I am low).

I'd like to follow a loose Mediterranean diet with a big big focus on fresh foods, lots of fuirt and veegtables, healthy oils, fish and lean meats and a glass of red wine daily (single glass only!).

If anyone would like to join me I would be thrilled!

I would also like to lose weight- but my main focus would be to improve my health.

Last time I weighed myself I was 12 stone 2. I think I am higher than that now as that weight came after a period of great stress. For reference last August I was 13 stone 8 so things are better already. But I feel after years of o yo dieting; binge eating and bulimia (I am 50) i have just forgotten (and neglected) what a healthy diet looks like!!

Today my plan is roughly this; (based on what I have already in the house)

B- greek yoghurt, chia seeds, strawberries, flaked almonds and some honey
L- homemade tomato and red pepper soup with a seedy roll
D- leftover pasta salad (made with herby cream cheese) and baked chicken legs with lemon and rosemary and wilted spinach
Pudding- tinned peaches (again- what I have in the house so it does not go to waste!)

Oh! Plus the single glass of wine with dinner. I like to buy those mini bottles as it limits portions.

I would cut out the creamy cheese and wine. Pasta maybe not a great idea either. Sounds good otherwise!

Mediterranean diet is a great thing to focus on. Focussing on eating 'real' foods rather than low fat processed rubbish is always a good thing. Don't let yourself be hungry, that will demotivate you and make it hard to stick to - I'd work some snacks into your plan if I were you.

The glass of wine a day isn't going to help you lose weight, though. It's empty calories. The reason people say it's good for you is just because it has antioxidants. Eat some berries and leafy greens and you're grand.

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/ask-the-experts/red-wine-and-your-heart

If you can, do try to cut out the daily wine. Perhaps just limit to weekends? That's a lot of sugar, calories etc

Is your pasta whole grain?

For lunch, can you find something more fibrous and filling and not bread?

The pasta and tinned fruit is because I am not going to waste what is in the house. And the red wine is because this is (hopefully!!) a change for life, not just for weightloss! I love my daily wine (although it has recently been too much wine) so I am trying to work with my desires as well (in the hope to ensure stickability!!).

I have never tried whole grain pasta - that will be on the next shopping list! Olive oil is on today's list. We have none in the house- not even sure how that happened as it used to be a staple.

Good shout on the snacks. I am at the gym this morning. Maybe some hummus / boiled egg and veg sticks after that. Something with protein in it anyway.

Oh and portion sizes will be a thing. I am getting better at that. My older DS has food issues and needs his food separated so I bought those plates that have food dividers in them and have been using them myself. That has made a significant dent in portion size.

I am excited!! I'd just love to have a change of mindset to 'Delicious. Healthy. Luxurious. Real Food' rather than 'good/bad/self hate'.

Wine is full of sulphites too. Unless it’s organic and you have one or two glasses a week max, it’s not good news.

A lot of the 'reverse type 2 diabetes' literature and recipes may help you. So much of the theory is about losing 2 stone in weight.
I find the book 'The Diabetes weight loss cookbook' really useful for Med diet recipes, probably since it is written by Italians Katie and Giancarlo Caldesi.
Measure out the pasta into individual portions, remove a third from each portion and then keep each one in separate bags. When preparing a meal, never measure out the pasta from the box, use your pre-measured portions. And look at other options such as quinoa etc or ancient grains, there is more added-value there.

The wine is a bad idea for two reason - empty calories and fat; and possible 'oh, just a few peanuts is fine...' syndrome.

TBH your breakfast is healthier than most Mediterraneans would eat, at least in the two countries I’ve lived in. Strong coffee and a sweet pastry is usual

Anyway well done, I think the Mediterranean diet is the best really. I eat this way (unless I’m visiting my in-laws in Northern Europe who feed me only bread and cheese)

Everything in moderation. Eat slowly and enjoy your meal. I would save the wine for mostly weekends though.

B- greek yoghurt, chia seeds, strawberries, flaked almonds and some honey
L- homemade tomato and red pepper soup with a seedy roll
D- leftover pasta salad (made with herby cream cheese) and baked chicken legs with lemon and rosemary and wilted spinach
Pudding- tinned peaches (again- what I have in the house so it does not go to waste!)

Honey is sugar

Pasta is carbs so small amounts only

Tinned peaches - full of sugar

Wine every night does not sound great for a weight loss/change in habits programme.

The Fast 800 recipe book has some great mediterranean type recipes!

Good luck on your journey

@littleblackcat27 is right - a spoonful of honey is no different to a spoonful of sugar. Not saying you shouldn't have it but just keep that in mind. There is also sugar in yoghurt (even plain yoghurt has natural sugars) and strawberries. So your breakfast is quite high sugar.

Carbs are also basically sugar, so your dinner is the same with the pasta, and bread roll at lunch. Overall it's quite a high sugar/ carb diet. Try more meals that are based on fish/ meat and veggies and increasing good fats rather than carbs/ sugars.

It's also a good idea to avoid sugar at breakfast as it spikes your blood sugar levels and you will crash/ have cravings later in the day. Switching to savoury breakfasts has changed my life.

I wonder what your savoury breakfasts consist of? I’m not a huge fan of eggs and don’t eat sausages or bacon. I tend to have porridge or oats with frozen fruit. Not ideal.