How to lose weight eating Italian

Eating Italian Diet to lose weight

Italian Diet Secrets (Intermittent Fasting)

Estimated reading time: 9 minutes

Eating Italian Diet to lose weight
Typical Italian Breakfast

Losing weight by eating an Italian diet is typically not on the minds of Italians. The food scene in Italy is unlike anywhere else in the world. From the traditional cuisine of Rome and Naples to the sophisticated culinary offerings of Milan and Turin, it seems everyone has a specialty. And while you might think that eating out in Italy would mean ordering some delicious pasta or pizza, the truth is most Italians eat much healthier than people in the United States.

Be warned! If you are traveling to a tourist destination, you will find portion size dishes to accommodate the US food palate. But if you hang with the locals, you can find more modest food portions with more fruits and vegetables to gorge on. Italian also fast during the week and depending on the age group usually have a cup of espresso to start the day until Lunch. Also they snack on more fresh fruits and less on process food when not fasting. That’s the Italian Way!

One data research from WorldObesity.org published show a much lower obesity risk in Italy, compared to adults in America. Even though Italians might be considered fat, their BMI ratio, which is lower than the US, makes them FIT. So why do Italians seem to live longer lives than us?

Researchers believe that the answer lies in the way Italians eat. In particular, they say that the typical Italian diet includes lots of vegetables, fruits, whole grains, fish, olive oil, nuts, legumes, and wine.

What does this mean for the rest of us?

Well, If you want to lose weight eating an Italian diet there are some things we can take away from the Italian diet. For starters, it suggests incorporating more fruit and veggies into our diets. This is especially true since studies suggest that increased consumption of fruits and vegetables can reduce the risk of cardiovascular diseases, diabetes, certain types of cancers, and even dementia.

Another thing we can glean from the Italian diet is that it emphasizes quality over quantity. According to OUR WORLD in DATA, the average American eats over 3,800 Kcals daily, the typical Italian consumes just under 3,400 kcalories.

This lower caloric intake helps explain why Italians tend to weigh less than Americans. A study by researchers at the University of Southern California found that people who ate fewer calories tended to weigh less than those who consumed more.

And finally, it appears that the Italians know something we don’t. They eat plenty of protein, including seafood, poultry, eggs, dairy products, beans, lentils, and soybeans in small portions with plenty of vegetables.

Italians Enjoying Life

Eating Italian Diet to lose weight
Simple Life Living in Florence

The Italians are known for enjoying life. Their culture revolves around food, family, and friends. And it seems that they do not eat much during meals.

But there is one thing most people don’t realize about the Italian diet; they dine leisurely. When asked why they love Italy, people often mention the relaxed atmosphere and delicious food. But the truth is that the Italians eat slowly. And the reason for this is simple: they take their time.

They start with a light meal, usually consisting of bread and olive oil, followed by a pasta dish. Then they move on to meat dishes, such as chicken or fish, and dessert. During the entire meal, they talk and laugh, and they never rush.

This slow pace usually on weekends makes sense because the Italians believe that the quality of the food depends on the amount of time spent preparing it. So they prefer to spend their time cooking rather than rushing out the door to work.

Italians Stop Eating When Full

Eating Italian Diet to lose weight
Typical Summer Morning Sicilian Breakfast

The Italian diet is famous for being healthy, low in fat, and high in fiber. But what about those calorie counts when your losing weight eating Italian diet? How many calories does it take to maintain a healthy weight? And how much do you need to live?

In Italy, people don’t worry too much about calories. They tend to eat less than Americans and stop eating when satisfied. This is why Italians often say they eat like pigs—they do. They also finish everything on their plate, so never load up on a dish in Italy since it is considered rude when food is left over.

Growing up Italian my mom would always say eat slowly since it takes at least 20 mins for your belly to tell your brain your full. So when you see yourself reaching for another slice of pizza, try stopping yourself. If you know you’ve had enough, you’ll probably notice.

Italians Eat with Balance and Quantity In Mind

Eating Italian Diet to lose weight

The Italian diet is rich in olive oil, seafood, fruits, vegetables, whole grains, beans, nuts, herbs, spices, and wine. One other secret ingredient that makes Italian food so good: is balance. When eating an Italian diet to lose weight, fasting is also a key ingredient.

Growing up in Italian, I learned how to make traditional dishes like lasagna, spaghetti bolognese, and carbonara. My mom would teach my sister and me how to cook from scratch and how to use simple ingredients to prepare meals that taste great.

The best advice I love giving people looking to follow an Italian diet is about balance. Balance is essential, especially in our Italian culture.  Yes, you will find some Italians who tend to overeat with carbs, fats, and salt. However, you will not see them eat like that every day.

In between meals will be a piece of fruit, nuts, or water. Since being Americanized, I used to snack and often eat pizza and pasta without realizing it.

Instead of dieting Italian, eat smaller portions throughout the day. I always tell people to avoid having three large meals daily, You’ll feel better and lose weight in the process.

Italians Enjoy Simple, Fresh Food

Eating Italian Diet to lose weight
Orecchiette Pasta al Dente with Ricotta

Beans are one of the most critical components of the Italian diet because they’re packed with protein and soluble fiber that fills you up for a long while for very few calories. They’re also rich in iron, zinc, magnesium, potassium, folate, vitamin K, and manganese. Beans contain about ten times more calcium than milk.

Pasta e Piselli and pasta E Fagioli are classic dishes with beans. Balsamic vinegar from the region of Modena is used liberally to flavor food and salads. Down south, the fresh seafood, herbs, artichoke, capers, and large lemons add flavor and color to the meals.

Pasta is traditionally served al dente, meaning it’s cooked just enough to retain some bite. Smaller servings help control portion sizes while providing satisfying amounts of nutrients and flavors.

Italian Cooking should be simple, authentic and always with a glass of wine. 

Salute! With a glass of wine

In Italy, wine is not just a beverage but an integral part of the culture. A glass of red wine with dinner is considered healthy and beneficial to digestion. Red wine contains antioxidants that help protect against heart disease and cancer.

Eating Italian food can be a great way to lose weight if done correctly. Eating smaller portions throughout the day, focusing on balance and fresh ingredients, and enjoying a glass of red wine with dinner can all help you reach your weight loss goals. Salute!

Basic Principles To Lose Weight Eating an Italian Diet

Why do Italians Never get Fat? Here’s a great video from Video Blogger /Traveler Anna Goldman that gets into some great details on how and why Italian eat the way they do.
  • Determination to lose weight
  • Mindset change that you will eat healthier Foods (Eat Italian)
  • Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
  • Exercise at least 30 mins a day to burn calories. You can start by joining the iFIT team and choose from a large selection of workouts from beginners to professionals or start walking, hiking, and dancing. Whatever you can do but start moving.
  • Eat smaller portions and start an intermittent fasting diet during the week, and eat mostly protein and vegetables for dinner.
  • Plan ahead when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event and DO NOT OVEREAT
  • Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up and becomes stressful. Take time for yourself and meditate or talk to someone who is also losing weight for support.
  • Please stay consistent on your lifestyle change to lose belly fat. You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
  • A Supporting environment for your lifestyle change is critical. Having a partner living in the same house will make it easier to lose weight. When I started, my whole family decided to make the change with me.
  • You can use a Dietician to help guide you in the process when starting a diet weight plan to lose belly fat or when you feel you are not progressing any longer.

It’s better with a buddy 

Having a support system is ideal. Your activities will be more consistent if you have someone to answer to, for instance, a diet buddy. Additionally, comparing notes with someone is more enjoyable than figuring things out on your own. Invite a friend or member of your family to accompany you on your journey toward excellent health.

Wrap Up

As you can see now there are many diet weight plans to choose from. The trick is to find one that you can stick with to make it part of your life style diet every day.

Read MY STORY on how I was fat and unmotivated and how I was able to turn my life around and stop eating ultra-processed foods. We have one life to live, and we must take care of it as best as possible. I will tell you what I did to start the process of losing weight, exercising, and eating right. I am a regular guy who was able to change his life around, and you can too.

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Since dropping 40 lbs, I am a fitness enthusiast who understands what it takes to keep the weight off. So I started writing about my fitness journey and find interesting topics to share about health, fitness, Investing, and trending topics. Thanks to you all who have inspired me to take my first step to good health.

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