The Green Mediterranean Diet Can Reduce Belly Fat
Are you tired of the abdominal fat that seems to be resistant to all your exercise and dieting efforts? This may be the solution you’ve been looking for.
The green Mediterranean diet is a new concept introduced in 2020. This style of eating shows the potential to reduce the fat that lies within your abdominal area (known as visceral fat).
In one study, participants following this plan lost double the amount of visceral fat compared to those eating a classic Mediterranean diet. What’s more, this dramatic fat loss occurred all while delivering the same health benefits as the traditional Mediterranean diet. Or maybe even more.
If you’ve been wondering what the green Mediterranean diet is, you have come to the right place!
What is the Green Mediterranean Diet?
The green Mediterranean diet is a relatively new idea that has been gaining popularity recently. It’s based on the traditional Mediterranean diet, which has been shown to have many health benefits.
The idea came from a clinical trial that tested the effects on obese adults of a plant-based Mediterranean diet compared to a traditional Mediterranean diet.
In addition to a traditional Mediterranean type of eating, study participants on the green version also consumed a serving of walnuts, 3-4 cups of green tea, and a plant-based protein shake every day.
The Mediterranean Diet vs the Green Mediterranean Diet
The traditional Mediterranean diet is a pattern of eating that emphasizes olive oil, nuts, legumes, fruit, vegetables, whole grains, and lean meat. Moderate amounts of wine, dairy, and fish are also included.
The foods limited in this eating pattern include processed foods, red meats, processed meats, refined grains, added sugars, and eggs.
The green Mediterranean diet emphasizes many of these same foods. However, red meat is excluded and there is an emphasis on eating plant-based proteins.
Researchers studying the new Mediterranean diet supplemented participants’ choices with a plant-based protein shake, 3-4 cups of green tea, and a serving of walnuts daily.
Green Mediterranean Diet and Visceral Fat
Accumulation of visceral fat in the abdomen is particularly unhealthy because of its association with the development of chronic conditions, including hypertension, elevated lipids in the blood, and type 2 diabetes.
Researchers saw a 14% reduction of visceral fat in participants that followed the green Mediterranean diet for 18 months. Those that followed the traditional Mediterranean diet only saw a 6% reduction of visceral fat.
Accumulation of visceral fat in the abdomen is particularly unhealthy because of its association with the development of chronic conditions, including hypertension, elevated lipids in the blood, and type 2 diabetes.
Researchers saw a 14% reduction of visceral fat in participants that followed the green Mediterranean diet for 18 months. Those that followed the traditional Mediterranean diet only saw a 6% reduction of visceral fat.
In the same clinical trial, participants following the plant-based version also had a greater reduction in waist circumference than those following the classic type.
Not only is this pattern of eating perfect for women looking to lose inches off their waist, but this style of eating has a number of other benefits as well.
Benefits of the Green Mediterranean Diet
Researchers found that all the participants of the study achieved similar weight loss, regardless of their eating pattern.
However, participants in the plant-based group had lower blood pressure, lower cholesterol levels, improved sensitivity to insulin, and less inflammation.
Another study using the same clinical trial found that the green version reduced fat on the liver.
Excess fat on the liver is associated with a disease called nonalcoholic fatty liver disease (NAFLD), which is prevalent in obese individuals and those with type 2 diabetes. NAFLD can lead to serious liver damage if not treated.
How Does the Green Mediterranean Diet Work?
There are a few reasons why this eating plan can have such powerful effects on your health:
- Green tea may aid in the prevention of obesity and inflammation and can lower blood glucose levels
- Walnuts contain ellagic acid, which has been shown to support liver health
- Walnuts and fish are packed with omega-3s, which can reduce the amount of plaque found in arteries and reduce inflammation
- Replacing the consumption of red meat with plant-based proteins has been associated with a lower risk of coronary heart disease and less bad cholesterol
- Plant-based foods like olive oil, nuts, vegetables, green tea, and beans are all high in polyphenols, which can prevent inflammation, type 2 diabetes, cardiovascular disease, and hypertension
Green Mediterranean Diet Plan
Transitioning to this type of diet can seem overwhelming, but you can simplify it by introducing small changes each week. For example, if you usually eat red meat three times a week, eat one less serving every week until you’ve completely eliminated it from your diet.
What Can I Eat?
- Green tea (3-4 cups daily)
- Walnuts (1 ounce serving daily)
- Plant-based protein powder (optional)
- Plant-based proteins
- Vegetables (5+ servings daily)
- Fresh fruit (2-3 servings daily)
- Whole grains (3+ servings daily)
- Nuts and legumes (1-3 servings daily)
- Olive oil (1-3 tbsp daily)
- Eggs (0-2 per day)
- Moderate amounts of dairy (0-2 servings daily)
- Moderate amounts of fish and poultry (0-2 servings per week)
What Foods Should I Limit?
- Red meat
- Sweetened beverages
- Processed foods
- Refined grains
- Added sugars
Sourcing Plant-Based Protein
Participants in the green Mediterranean diet study consumed a shake made of duckweed to partially substitute animal protein. Duckweed is an aquatic plant that is notably high in protein.
But don’t worry—you don’t need to eat any duckweed to reap the same benefits of the green Mediterranean diet!
Here are 5 plant-based proteins that pack in almost as much protein as meat:
- Chickpeas (6g protein in a ½ cup serving)
- Tofu (10g protein in a ½ cup serving)
- Tempeh (12g protein in a 2-ounce serving)
- Lentils (9g protein in a ½ cup serving)
- Chia seeds (9g protein in a ¼ cup serving)
Three-Day Meal Plan
Use this three-day meal plan for inspiration to start your transition toward a green Mediterranean diet.
Day 1
Breakfast: Mediterranean Breakfast Bowl + 1 piece of fruit + 1 cup of green tea
Lunch: Split Pea and Farro Soup + 1 cup of green tea
Dinner: Maple Chili Chickpea Grain Bowl + 1 cup of green tea
Snack: 1 piece of fruit + 1 oz walnuts
Day 2
Breakfast: Sweet Potato and Kale Breakfast Hash + 1 piece of fruit + 1 cup of green tea
Lunch: Chili Lime Quinoa Black Bean Salad + 1 cup of green tea
Dinner: Easy Greek-Style Eggplant + 1 cup of green tea
Snack: 1 piece of fruit + 1 oz walnuts
Day 3
Breakfast: Breakfast Peppers & Chickpeas with Tofu + 1 piece of fruit + 1 cup of green tea
Lunch: Harvest Salad With Quinoa and Butternut Squash + 1 cup of green tea
Dinner: Vegan Lentil Stew + 1 cup of green tea
Snack: 1 piece of fruit + 1 oz walnuts
Green Mediterranean Diet PDF
Want access to my printable food list and 3-day meal plan that offers you an easy way to follow the Green Mediterranean Diet?
Download it as pdf here.
The Bottom Line
The green Mediterranean diet emphasizes many of the same foods as a traditional Mediterranean diet with the addition of green tea, walnuts, and plant-based protein.
This eating pattern is packed with omega-3s, polyphenols, and plant-based protein that can help women lose abdominal fat and meet their weight-loss goals.
Additionally, the green Mediterranean diet can help with insulin sensitivity, which some women struggle with during menopause.
The Green Mediterranean Diet was written by soon-to-be Registered Dietitian Emily Carney. Edited by Dr. Su-Nui Escobar, RDN.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.
