Mediterranean Diet To Lose Weight

Embarking on a weight loss journey can often feel like navigating a maze of restrictive diets and fleeting trends. Many approaches promise rapid results but leave you feeling deprived, leading to a cycle of weight regain. However, one dietary pattern consistently stands out for its scientifically proven benefits, not just for overall health but also for sustainable weight management: the Mediterranean diet.

Far from a fleeting fad, the Mediterranean diet is a time-tested eating pattern inspired by the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It's renowned for its emphasis on whole, unprocessed foods, healthy fats, and a lifestyle that promotes well-being. But beyond its reputation for heart health and longevity, the Mediterranean diet offers a robust and enjoyable pathway for individuals seeking to lose weight effectively and maintain that loss long-term.

This comprehensive guide will delve deep into how the Mediterranean diet facilitates weight loss, supported by scientific evidence and practical strategies. We'll explore its core components, provide actionable advice for implementation, and help you transform your approach to eating, not just to shed pounds but to cultivate a healthier, more vibrant life.

Key Takeaways

- The Mediterranean diet is a sustainable, evidence-based eating pattern for weight loss, emphasizing whole foods, healthy fats, and lean proteins.

- It promotes satiety and calorie control naturally through high fiber content, lean protein, and healthy fats, reducing the need for strict calorie counting.

- Scientific studies, like the PREDIMED trial, consistently show its efficacy in reducing body weight, waist circumference, and risk factors for chronic diseases.

- Successful implementation requires prioritizing abundant fruits, vegetables, whole grains, extra virgin olive oil, nuts, seeds, legumes, and regular physical activity.

- You can expect to lose weight at a healthy rate of 1-2 pounds per week when consistently following the Mediterranean diet combined with an active lifestyle.

What is the Mediterranean Diet?

The Mediterranean diet isn't a rigid diet plan with strict calorie limits or macronutrient ratios; rather, it's an eating pattern and lifestyle rooted in centuries of tradition. Its origins trace back to the mid-20th century research that observed lower rates of chronic diseases, particularly heart disease, among populations in the Mediterranean region compared to Western countries.

The fundamental principles revolve around:

• Abundant Plant Foods: Daily consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds forms the base of every meal. These foods are rich in fiber, vitamins, minerals, and antioxidants.
• Healthy Fats: Extra virgin olive oil is the primary source of fat, used for cooking, dressing, and dipping. Olives, avocados, and nuts also contribute beneficial monounsaturated and polyunsaturated fats.
• Moderate Protein: Fish and seafood are consumed regularly (at least twice a week), providing omega-3 fatty acids. Poultry and eggs are eaten in moderation, while red meat is limited to a few times a month. Legumes are a significant plant-based protein source.
• Dairy in Moderation: Yogurt and cheese are consumed in small to moderate amounts, often fermented varieties.
• Herbs and Spices: Used generously to flavor food, reducing the need for excessive salt.
• Water as the Primary Beverage: Hydration is key. Red wine is consumed in moderation, typically with meals.
• Emphasis on Lifestyle: Beyond food, the Mediterranean lifestyle promotes regular physical activity, adequate rest, and shared meals with family and friends.

This combination creates a diet that is not only nutritious but also deeply satisfying and culturally rich, making it highly sustainable for the long term.

📖 Related: On the dietary front, you'll also want to read Paleo Diet, Tame the Flame: Your Anti-Inflammatory Diet Guide, and Men's Fitness Community: Why Training Together Matters.

Why the Mediterranean Diet Promotes Weight Loss

The efficacy of the Mediterranean diet for weight loss isn't just anecdotal; it's backed by a robust body of scientific evidence. Its success stems from several interconnected mechanisms:

Calorie Density and Satiety

One of the most significant factors is its natural ability to promote satiety. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, add bulk to meals without adding excessive calories. This fiber slows digestion, helping you feel fuller for longer and reducing the likelihood of overeating or snacking on unhealthy items between meals. For instance, a large salad packed with vegetables, chickpeas, and a drizzle of olive oil can be incredibly filling yet significantly lower in calories than a meal of refined grains and processed meats.

Additionally, healthy fats like those found in extra virgin olive oil, nuts, and avocados contribute to satiety. Fat is digested slowly and signals fullness to the brain, helping to curb appetite effectively. Studies suggest that individuals on a Mediterranean diet often consume fewer calories overall without consciously restricting their intake, simply because they feel more satisfied.

Reduced Processed Foods and Added Sugars

The Mediterranean diet inherently minimizes ultra-processed foods, refined grains, and sugary beverages. These items are typically high in empty calories, unhealthy trans fats, and added sugars, which contribute to weight gain and poor metabolic health. By focusing on whole, unprocessed ingredients, individuals naturally eliminate a significant source of caloric excess and inflammatory compounds. This shift alone can lead to a substantial reduction in daily calorie intake without feeling deprived.

Improved Insulin Sensitivity and Blood Sugar Regulation

A diet rich in whole grains, legumes, and non-starchy vegetables provides complex carbohydrates that are digested slowly, leading to a gradual rise in blood sugar levels. This contrasts sharply with the rapid spikes caused by refined carbohydrates and sugars. Stable blood sugar levels help improve insulin sensitivity, meaning your body's cells respond more effectively to insulin, leading to better glucose utilization and less fat storage. Over time, this can significantly impact weight management, especially for individuals at risk of or living with insulin resistance or type 2 diabetes.

Anti-Inflammatory and Metabolic Benefits

The Mediterranean diet is renowned for its anti-inflammatory properties, largely due to its high content of antioxidants, polyphenols, and omega-3 fatty acids. Chronic low-grade inflammation is often linked to obesity and metabolic dysfunction. By reducing inflammation, the diet can improve cellular function, support a healthier metabolism, and potentially make weight loss easier. For example, the monounsaturated fatty acids in olive oil and the omega-3s in fatty fish are powerful anti-inflammatory agents that contribute to overall metabolic well-being.

Sustainable and Enjoyable Approach

Unlike restrictive diets that often lead to burnout, the Mediterranean diet is a flexible and enjoyable eating pattern. It encourages a wide variety of delicious foods, allowing for culinary creativity and social dining. This sustainability is crucial for long-term weight loss. Instead of viewing it as a temporary "diet," individuals adopt it as a lifestyle, making it easier to maintain healthy eating habits and prevent weight regain. The psychological aspect of not feeling deprived plays a significant role in its success.

Scientific Evidence Supporting Weight Loss

The scientific community has extensively studied the Mediterranean diet's impact on weight and health, consistently demonstrating positive outcomes.

One of the most notable studies is the PREDIMED trial (PREvención con DIeta MEDiterránea), a large, long-term randomized control trial conducted in Spain. While primarily designed to assess cardiovascular outcomes, it provided significant insights into weight management. Participants assigned to a Mediterranean diet supplemented with extra virgin olive oil or nuts, compared to a control group advised to follow a low-fat diet, showed:

• Significant Reduction in Waist Circumference: Participants on the Mediterranean diet experienced a greater reduction in waist circumference, an important marker of abdominal obesity, even without explicit calorie restriction.
• Lower Risk of Weight Gain: Over a 5-year follow-up, participants in the Mediterranean diet groups had a lower incidence of developing obesity compared to the control group.
• Improved Metabolic Markers: Beyond weight, the diet consistently improved markers like blood pressure, cholesterol levels, and insulin sensitivity, all of which are linked to metabolic health and weight regulation.

A meta-analysis published in The American Journal of Medicine reviewed multiple studies and concluded that adherence to a Mediterranean diet was associated with a lower risk of overweight and obesity. Another systematic review and meta-analysis of 29 studies, published in Obesity Reviews, found that participants following a Mediterranean diet achieved greater weight loss (averaging 2.2 kg or 4.8 lbs) over a 12-month period compared to control groups, even when calorie intake was not strictly controlled.

Furthermore, the World Health Organization (WHO) and the American Heart Association (AHA) endorse the Mediterranean diet as a healthy eating pattern for chronic disease prevention, including obesity and cardiovascular disease. Its high nutritional density and emphasis on whole foods align perfectly with established guidelines for maintaining a healthy weight.

Core Components of the Mediterranean Diet for Weight Loss

To effectively utilize the Mediterranean diet for weight loss, understanding its core components and how to integrate them into your daily meals is essential.

Abundant Fruits and Vegetables

These form the foundation of the diet. Aim for at least 5-9 servings per day. They are low in calories, high in fiber, vitamins, minerals, and antioxidants.

• Examples: Berries, apples, oranges, leafy greens (spinach, kale), broccoli, bell peppers, tomatoes, cucumbers, eggplant, zucchini.
• Weight Loss Tip: Fill half your plate with non-starchy vegetables at every meal. Snack on fruit instead of processed sweets.

Whole Grains

Choose whole grains over refined grains. They provide complex carbohydrates for sustained energy, plus fiber that aids satiety and digestion.

• Examples: Whole wheat bread and pasta, brown rice, quinoa, oats, barley, farro.
• Weight Loss Tip: Swap white rice for quinoa or brown rice, white bread for whole wheat, and processed cereals for oatmeal. Portion control is still important with grains due to their calorie density.

Healthy Fats

Extra virgin olive oil (EVOO) is paramount. It's rich in monounsaturated fats and antioxidants. Nuts, seeds, and avocados also provide beneficial fats.

• Examples: EVOO, almonds, walnuts, chia seeds, flax seeds, sunflower seeds, avocados, olives.
• Weight Loss Tip: Use EVOO for cooking and as a dressing. Incorporate a small handful (approx. 1 ounce or 28g) of nuts daily for healthy fats and fiber. Remember, even healthy fats are calorie-dense, so moderation is key for weight loss.

Lean Protein Sources

Protein is crucial for satiety, muscle preservation during weight loss, and metabolic health.

• Fish and Seafood: Consume at least 2-3 times per week. Rich in omega-3 fatty acids. Salmon, tuna, mackerel, sardines, trout are excellent choices.
• Poultry: Enjoy in moderation (e.g., 2-3 times per week). Skinless chicken and turkey breast are lean options.
• Legumes: A staple, consumed daily or several times a week. Excellent source of plant-based protein and fiber. Lentils, chickpeas, black beans, kidney beans.
• Eggs: 3-4 times per week is a common recommendation, providing high-quality protein.
• Weight Loss Tip: Prioritize fish and legumes. Ensure each meal includes a lean protein source to help you feel full and support muscle mass. For more details on protein, you can use our [INTERNALLINK:protein-calculator-intake] to determine your optimal intake. For a comprehensive list of protein-rich foods, see our [INTERNALLINK:high-protein-foods-list].

Dairy (Moderate)

Choose fermented options like Greek yogurt and cheese.

• Examples: Plain Greek yogurt, feta cheese, mozzarella, ricotta.
• Weight Loss Tip: Opt for low-fat or full-fat plain Greek yogurt, which is higher in protein and lower in sugar than flavored varieties. Use cheese sparingly as a flavor enhancer rather than a main component.

Herbs and Spices

Used liberally to add flavor and nutritional benefits without extra calories or unhealthy additives.

• Examples: Garlic, onion, basil, oregano, thyme, rosemary, parsley, dill, turmeric, black pepper.
• Weight Loss Tip: Experiment with different herbs and spices to make your meals exciting and flavorful, reducing reliance on high-sodium sauces or dressings.

Water

Essential for hydration, metabolism, and satiety. Aim for 8-10 glasses (2-2.5 liters) per day.

• Weight Loss Tip: Drink a glass of water before meals to help with satiety. Stay hydrated throughout the day.

Red Wine (Optional and Moderate)

If consumed, it's typically with meals, in moderation (up to 1 glass for women, up to 2 glasses for men daily).

• Weight Loss Tip: Remember that alcohol adds calories. If weight loss is your primary goal, consider reducing or eliminating alcohol consumption, as even moderate amounts can hinder progress.

Foods to Limit or Avoid

• Processed Foods: Packaged snacks, fast food, frozen dinners.
• Added Sugars: Sugary drinks, candies, pastries, desserts.
• Refined Grains: White bread, white pasta, sugary cereals.
• Unhealthy Fats: Trans fats (in some processed foods), excessive saturated fats (from fatty meats, butter).
• Red and Processed Meats: Limit red meat to a few times a month, avoid processed meats like bacon, sausage, and deli meats.

Building Your Mediterranean Weight Loss Meal Plan

Transitioning to the Mediterranean diet for weight loss is about making conscious choices and gradually shifting your eating habits. Here’s how to structure your meals:

Breakfast Ideas

• Greek Yogurt Parfait: Plain Greek yogurt with berries, a sprinkle of walnuts or almonds, and a drizzle of honey.
• Oatmeal with Fruit: Rolled oats cooked with water or unsweetened almond milk, topped with sliced apples, cinnamon, and chia seeds.
• Vegetable Scramble: Eggs scrambled with spinach, bell peppers, onions, and a small amount of feta cheese, cooked in olive oil. Serve with a slice of whole-grain toast.

Lunch Ideas

• Large Mediterranean Salad: Mixed greens, cucumber, tomatoes, bell peppers, red onion, olives, chickpeas, grilled chicken or canned tuna, dressed with extra virgin olive oil and lemon juice.
• Lentil Soup: Hearty homemade lentil soup served with whole-grain bread.
• Whole-Grain Pita Sandwich: Whole-grain pita bread filled with hummus, sliced vegetables (cucumber, tomato, lettuce), and grilled chicken or falafel (baked, not fried).

Dinner Ideas

• Baked Salmon with Roasted Vegetables: Salmon fillet baked with herbs and lemon, served with roasted broccoli, zucchini, and cherry tomatoes drizzled with olive oil.
• Chicken Stir-fry with Quinoa: Lean chicken breast stir-fried with a variety of colorful vegetables (broccoli, carrots, snap peas, mushrooms) and a light soy-ginger sauce, served over quinoa.
• Chickpea and Vegetable Stew: A hearty stew made with chickpeas, diced tomatoes, spinach, potatoes, and Mediterranean herbs, served with a side of whole-grain crusty bread.

Snack Ideas

• Fresh fruit (apple, orange, berries)
• A small handful of nuts (almonds, walnuts)
• Olives
• Vegetable sticks (carrots, celery, bell peppers) with hummus
• A small portion of Greek yogurt

Portion Control and Calorie Awareness

While the Mediterranean diet discourages strict calorie counting, awareness of portion sizes is still vital for weight loss. Even healthy foods can contribute to excess calories if consumed in very large quantities.

• Visual Cues: Use your hand as a guide: a serving of protein (fish, chicken) is about the size of your palm; a serving of whole grains (brown rice, quinoa) is about half a cupped hand; a serving of healthy fats (nuts) is about a thumb-sized portion.
• Mindful Eating: Pay attention to your body's hunger and fullness signals. Eat slowly, savoring your food, and stop when you feel satisfied, not stuffed.
• Calorie Deficit: Remember that to lose weight, you still need to consume fewer calories than you burn. The Mediterranean diet naturally helps achieve this by promoting satiety and reducing high-calorie processed foods. For a deeper understanding of creating a calorie deficit, explore our guide on Calorie Deficit Diet Plan.

Meal Prep Tips

• Batch Cook Grains: Cook a large batch of quinoa or brown rice at the beginning of the week for quick meal additions.
• Chop Vegetables: Pre-chop vegetables for salads, stir-fries, or roasting.
• Prepare Proteins: Grill or bake chicken or fish ahead of time to add to meals.
• Make Large Batches of Soups/Stews: These are excellent for leftovers and freezing.

Shopping List Essentials

• Produce: A wide variety of fresh fruits and vegetables.
• Pantry: Extra virgin olive oil, whole-grain pasta, brown rice, quinoa, oats, lentils, chickpeas, various nuts and seeds, herbs and spices.
• Refrigerated: Greek yogurt, eggs, lean protein (fish, chicken), perhaps some feta cheese.

Beyond the Plate: Lifestyle Factors for Success

The Mediterranean diet is more than just a list of foods; it's a holistic lifestyle approach that supports overall well-being and, consequently, sustainable weight loss. Incorporating these lifestyle factors will amplify your results:

Physical Activity

Regular movement is a cornerstone of Mediterranean living. It doesn't necessarily mean rigorous gym sessions; it means incorporating activity into daily life.

• Recommendation: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, as recommended by the American College of Sports Medicine (ACSM). This could include brisk walking, swimming, cycling, or dancing.
• Weight Loss Tip: Find activities you enjoy to ensure consistency. Take the stairs, walk during breaks, or engage in active hobbies. Physical activity burns calories, builds muscle mass, and improves metabolic health.

Mindful Eating

This practice involves paying full attention to your food, from preparation to consumption.

• Practice: Eat slowly, without distractions like screens. Savor the flavors, textures, and aromas. Listen to your body's hunger and fullness cues. This helps prevent overeating and promotes greater satisfaction from your meals.

Stress Management

Chronic stress can impact weight through hormonal changes (e.g., elevated cortisol), leading to increased appetite and fat storage, particularly around the abdomen.

• Techniques: Incorporate stress-reducing activities like meditation, yoga, deep breathing exercises, spending time in nature, or engaging in hobbies. Prioritize relaxation to support your weight loss efforts.

Adequate Sleep

Sleep deprivation can disrupt hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings for high-calorie foods.

• Recommendation: Aim for 7-9 hours of quality sleep per night. Create a consistent sleep schedule and a relaxing bedtime routine. Good sleep hygiene is a powerful, yet often overlooked, component of weight management.

Social Connection

Shared meals with family and friends are a cherished aspect of the Mediterranean culture.

• Benefit: Eating with others can slow down your eating pace, foster enjoyment, and create a positive relationship with food. It shifts the focus from strict dieting to a pleasurable, communal experience.

Common Challenges and How to Overcome Them

Adopting any new dietary pattern comes with its challenges. Here's how to navigate common hurdles when transitioning to the Mediterranean diet for weight loss:

Transitioning from a Western Diet

The typical Western diet is often high in processed foods, refined grains, and unhealthy fats. Shifting to whole, unprocessed foods can feel daunting initially.

• Solution: Make gradual changes. Start by replacing one processed food item a week with a Mediterranean alternative. For example, swap sugary breakfast cereal for oatmeal with fruit, or replace potato chips with a handful of nuts. Slowly increase your intake of vegetables and legumes.

Eating Out

Restaurant menus can be tricky, often featuring dishes high in unhealthy fats, sodium, and large portions.

• Solution: Look for grilled fish or chicken, salads with olive oil and vinegar dressing on the side, and vegetable-based dishes. Don't be afraid to ask for modifications, such as extra vegetables instead of fries, or sauce on the side. Share larger entrées or ask for a to-go box immediately to manage portions.

Budget Considerations

Some perceive healthy eating, especially fresh produce and quality olive oil, as expensive.

• Solution: Shop seasonally for fruits and vegetables, which are often more affordable. Utilize frozen and canned vegetables and legumes (rinse canned beans to reduce sodium). Buy staples like whole grains, nuts, and olive oil in bulk when possible. Plan your meals to reduce waste.

Lack of Time for Cooking

Modern lifestyles often leave little time for elaborate meal preparation.

• Solution: Embrace meal prepping. Dedicate a few hours on a weekend to cook larger batches of grains, roast vegetables, and prepare proteins. Simple, quick Mediterranean meals like large salads, wraps, or quick fish dishes can be made in under 30 minutes. Focus on simple preparations that highlight natural flavors.

Integrating Macronutrients for Optimal Results

While the Mediterranean diet doesn't emphasize strict macronutrient tracking, understanding the role of protein, carbohydrates, and fats within this framework can optimize your weight loss efforts. For those aiming for specific body composition goals, like cutting, understanding macros can be particularly beneficial. Our guide on Macros For Cutting can provide more detailed insights.

• Protein: The Mediterranean diet naturally provides ample protein from fish, poultry, legumes, and dairy. Protein is critical for weight loss because it enhances satiety, helping you feel fuller for longer, and preserves lean muscle mass during a calorie deficit. Lean muscle mass is metabolically active, meaning it burns more calories at rest. Aim for 0.8-1.2 grams of protein per kilogram of body weight to support these goals.
• Complex Carbohydrates: Whole grains, fruits, and vegetables are the primary sources of carbohydrates. These complex carbs provide sustained energy, fiber for digestive health, and satiety. They are fundamental for fueling your body and workouts without causing rapid blood sugar spikes.
• Healthy Fats: Extra virgin olive oil, nuts, seeds, and avocados provide essential fatty acids, support hormone production, and contribute to satiety. While important, fats are calorie-dense (9 calories per gram), so portion control is still necessary for weight loss.

By focusing on the quality sources of these macronutrients inherent in the Mediterranean diet, you naturally create a balanced intake that supports satiety, energy levels, and metabolic health, all crucial for effective and sustainable weight loss. If you're keen on understanding and tracking your protein intake more precisely, check out our guide on Measuring Protein Intake.

Conclusion

The Mediterranean diet offers a powerful, scientifically-backed, and profoundly enjoyable path to sustainable weight loss. It's not a temporary fix but a comprehensive lifestyle that prioritizes whole, nutrient-dense foods, healthy fats, lean proteins, and a balanced approach to eating and living. By embracing its core principles – abundant plant foods, judicious use of healthy fats, moderate protein, and an active, mindful lifestyle – you can naturally achieve a calorie deficit, improve metabolic health, and cultivate a deeper, more positive relationship with food.

Moving beyond the restrictive mindset of traditional dieting, the Mediterranean approach empowers you to make informed choices that nourish your body, satisfy your palate, and support long-term health. The journey to losing weight and keeping it off doesn't have to be a struggle; with the Mediterranean diet, it can be a flavorful, fulfilling, and sustainable transformation towards a healthier you.

Frequently Asked Questions

📖 Related: For the bigger-picture movement behind these dietary shifts, read Tame the Flame: Your Anti-Inflammatory Diet Guide and Men's Fitness Community: Why Training Together Matters.

Frequently Asked Questions

Is the Mediterranean diet good for fast weight loss?

The Mediterranean diet is designed for sustainable, long-term weight loss rather than rapid results. While you may see initial weight loss, especially if transitioning from a highly processed diet, its strength lies in promoting healthy habits that lead to consistent, gradual weight reduction (typically 1-2 pounds per week) and maintenance over time, rather than quick, unsustainable drops.

Do I need to count calories on the Mediterranean diet?

Typically, strict calorie counting is not emphasized on the Mediterranean diet. Its focus on high-fiber, nutrient-dense, and satisfying whole foods naturally helps regulate appetite and calorie intake. However, for some individuals, especially those with specific weight loss goals or who are not seeing results, a general awareness of portion sizes and calorie density, particularly for healthy fats and grains, can be beneficial.

Can vegetarians/vegans follow the Mediterranean diet?

Absolutely. The Mediterranean diet places a strong emphasis on plant-based foods, making it highly adaptable for vegetarians and vegans. They can focus on legumes (lentils, chickpeas, beans), nuts, seeds, whole grains, and a wide array of fruits and vegetables as their primary protein and nutrient sources, while omitting or replacing dairy and eggs with plant-based alternatives.

How much olive oil should I use?

Extra virgin olive oil is a cornerstone of the Mediterranean diet and should be your primary cooking fat. While beneficial, it is calorie-dense. For weight loss, use it judiciously – perhaps 1-2 tablespoons per meal for cooking, dressing salads, or dipping. Focus on quality extra virgin olive oil for its health benefits, but be mindful of portion sizes.

What if I don't like fish?

If you dislike fish, you can still follow the Mediterranean diet successfully. Increase your intake of other lean protein sources like poultry (chicken, turkey), eggs, and especially legumes (lentils, chickpeas, beans), which are excellent plant-based protein sources and staples of the diet. Nuts and seeds also contribute protein. You might also consider omega-3 supplements if your fish intake is very low.

Is red wine essential to the Mediterranean diet for weight loss?

No, red wine is not essential for the Mediterranean diet or for weight loss. While traditionally consumed in moderation with meals, it is entirely optional. If you don't drink alcohol, there's no need to start. If you do, remember that alcohol contains calories and can hinder weight loss efforts if consumed in excess. Focus on water as your primary beverage.

How long does it take to see weight loss results on the Mediterranean diet?

The timeline for weight loss varies for everyone, but consistent adherence to the Mediterranean diet, combined with regular physical activity, typically leads to a healthy and sustainable weight loss of 1 to 2 pounds per week. You might notice improvements in energy levels, digestion, and overall well-being within a few weeks, with significant weight changes becoming more apparent over 1-3 months.

Disclaimer

Disclaimer: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare provider or registered dietitian before changing your diet or supplement regimen.

About the Author: Elena Voss is a registered dietitian (RD) and sports nutritionist with 10 years of experience helping athletes optimize performance through food.