Attention, all health-conscious individuals! There's a fresh dietary approach making waves, capturing widespread attention. It might just be the ideal moment to revitalize your routine, refresh your grocery list, and introduce some delectable new dishes into your weekly menu. Our team at Eat This, Not That! had a conversation with Amy Goodson, MS, RD, CSSD, LD, a seasoned registered dietitian and certified specialist in sports dietetics from our esteemed Medical Expert Board. She provides a thorough breakdown of the Atlantic Diet and its promising weight-loss advantages. Dive in for further insights.
What is the Atlantic Diet?
The Atlantic Diet bears a striking resemblance to the immensely popular Mediterranean Diet. "Its rise in popularity follows a study indicating that followers of this diet exhibited a notably reduced risk of chronic health issues," notes Goodson.
Goodson explains that this dietary regimen incorporates traditional fare enjoyed in northwest Portugal and Spain. Aligning closely with the Mediterranean Diet, both emphasize the intake of fresh vegetables, fruits, and three to four servings of fish or lean meat weekly, alongside a preference for olive oil and moderate wine consumption.
What sets the Atlantic Diet apart from its Mediterranean counterpart is its inclusion of brassicas, a category encompassing cabbage, turnips, kale, turnip greens, and cauliflower. Additionally, the Atlantic Diet incorporates a greater variety of lean meats, dairy, and seafood. Goodson elaborates, "Food preparation in the Southern European region involves straightforward cooking techniques such as boiling, grilling, baking, and stewing."
How can the Atlantic Diet help you lose weight?
According to Goodson, following the Atlantic Diet can yield positive effects on your waistline and overall health. She explains, "Prioritizing nutrient-rich foods can aid in better weight control and reduced waist circumference, consequently lowering the risk of cardiovascular issues. Incorporating more high-fiber and high-protein foods can enhance satiety, potentially assisting individuals in managing portion sizes and consuming fewer calories, thus promoting weight loss."
In a recent study featured in JAMA Network Open, 574 participants were monitored. Those adhering to the Atlantic Diet showcased slimmer waistlines and reduced abdominal fat. Furthermore, as per Goodson, "The findings indicate that adhering to this dietary pattern can lead to enhancements in various risk factors linked to cardiovascular disease and metabolic syndrome."
Is the Atlantic Diet more beneficial than the MedDiet for weight loss?
If you're deliberating between the Atlantic Diet and the Mediterranean Diet for weight loss, Goodson assures you they're quite similar. "The Atlantic Diet prioritizes minimally processed, fiber-rich, and bioactive-rich plant foods, perhaps offering a slightly wider variety of lean protein," she explains. "Both diets emphasize the consumption of minimally processed foods, abundant vegetables, fruits, whole grains, legumes, olive oil, and lean proteins, which can facilitate weight loss. However, it's crucial to remember that calorie intake plays a significant role in any dietary approach.
Achieving weight loss necessitates creating a calorie deficit. Regardless of the diet followed, reducing calorie intake is essential for shedding pounds. It's advisable to consult a registered dietitian or utilize a food-tracking app to monitor your calorie intake effectively towards your weight loss target. Goodson advises, "Opt for nutrient-rich foods recommended in the Atlantic and/or Mediterranean Diets to potentially reap both weight loss and health benefits."