Mediterranean Diet - Before &Afters?

mrsmeganharding

Hi there,

I’ve recently started the Med diet, I’ve quit Diet Coke and am drinking lots of water. I’m down 8 lbs in a week and it’s obviously water weight and inflammation but that’s okay- it’s good to feel less bloated, for my energy to be higher and my stomach to feel a bit better. I have IBS and I’ve seen the start of some changes. I chose this diet for the health benefits in addition to the weight loss. I am trying to heal a fatty liver, pre-diabetes, and concern that I’ll end up with dementia.

I would love to see anyone’s before and after pictures and/or stories of how your life has improved since starting the med diet.
Thanks!!

neanderthin

Call your diet whatever you want but when consuming a diet mostly conceived of whole foods while also reducing starchy carbs, especially UPF and focusing on fiber, like cruciferous vegetables, avocado and proteins is one of the best and proven strategies for reducing IBS type symptoms, prediabetes and (NAFLD) non alcoholic fatty liver. It worked like a charm for me eliminating my IBS and totally reversed my pre-diabetes along with some arthritic problems and totally reduced my psoriasis. Which, if you do any research, this is about as common knowledge as you can get. Basically you have to manage your carbohydrate type and volume for best results. imo.

HoneyBadger302

Well, I'm dealing with getting hormones balanced (peri) and getting back to my workouts now that I'm not in debilitating pain anymore, so don't have any great "before and after" photos - but:

I am feeling a lot better overall. Since focusing on a "Mediterranean" (for lack of a better name) diet, reducing meat, and more whole foods and vegetable focused meals, I would say I feel "lighter." My meals are more satisfying, I feel full quicker than I would expect, and my energy levels feel more stable.

Regardless of the scale, my body is definitely happier with this type of eating at this stage in my life, so will continue to prioritize whole and minimally processed foods.

Freezing extras helps a lot since prep/cook time can be a challenge sometimes, so having a few things I can just pop in the microwave is super helpful!

yakkystuff

We have been working with an RD this year who started us with calorie counting to understand quantity along with the 'diabetic myplate' (has an underlying related food exchange/servings system) approach to start addressing food choices/macros.

Recently, we looked at the DASH dietary approach (also a food exchange system) for cardiovascular health,

Then Mediterranean food choices

Now working on the MIND dietary approach for brain health

This fall, will be looking at anti-inflammatory diet/food approach choices.

These all have similar parameters - the food exchanges system are easy swappables - so that is helpful to understand comparable nutrition swaps

Underlying all that are overall calorie needs of the body

I found using the myplate design a very 'picture easy' way to build/choose foods for my meals/snacks.

The MIND diet for dementia/brain health we are doing right now does not do tracking per se, but suggests particular number of servings. This is a good overview

https://www.webmd.com/alzheimers/what-to-know-about-mind-diet

In my experience, we still need to understand appropriate quantity, so understanding our macros and overall calories for meal or day overall works well with the mfp food tracker to actually learn particular foods and quantities and how they fit with our overall needs.

Similar to what @neanderthin said, I am finding a lower carb approach along with particular foods do help with all of these issues.

Change.... Changing what, when, quantities we eat - personally, food/feasts were overenjoyed often in our family. It was delish but really did not understand the impact on overall & future health .

Science is discovering a lot and it is amazing how much we can help our bodies with the foods/amounts we choose. I have 2 topline focus to explore going forward:

#1 when I focus on how it helps my body, it is easier to seek foods/amounts that help my body + food I like. I am trying to eat where foods do both.

#2 and by some method, understand how much is enough to maintain or lose weight, and stop at enough.