TAKE A WEIGHT OFF
‘World’s best new diet’ reduces belly fat and ‘slashes your risk of diabetes and stroke’ – and you can still eat bread!
Plus an example of breakfast, lunch and dinner while eating 'the Atlantic way'
THERE’S a new diet on the lips of nutritionists and health crazies that may top the Mediterranean diet - known as the "world’s best".
It quickly became a hot topic after a study this month suggested those who eat “the Atlantic Way” have a significantly lower risk of chronic health problems.
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Researchers studied 200 families in rural northwestern Spain and found those eating the Atlantic diet for six months lowered their chances of metabolic syndrome - a group of risk factors including high blood pressure, high blood sugar and a large waist size.
Metabolic syndrome can lead to diabetes, heart disease, stroke and other health problems.
, a nutritionist and diet coach for online wellness platform , says: “Even if we could change our diets to slightly reflect the Atlantic diet by consuming seasonal veg, whole grains and sustainably sourced protein while reducing ultra-processed foods, we could see a marked improvement in our health and, ultimately, our lifespan.”
Those on the Atlantic diet - in northwest Spain and Portugal - live in a very similar way to those on the Mediterranean diet, who reside in countries that border the Mediterranean sea.
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This diet has been proven to be beneficial for the heart, even helping to reduce the risk of heart disease.
But on the Atlantic Diet, people have three to four servings of seafood and/or lean meat a week, along with a large helping of seasonal vegetables, fruits, whole grains, beans and olive oil.
The diet also favours chestnuts, potatoes and bread over and pasta.
Those who swear by the Mediterranean diet for years have been led to question if the Atlantic diet could be a serious upgrade.
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But what sets it apart, and why are health enthusiasts suddenly singing its praises?
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Atlantic vs. Mediterranean
Both diets emphasise fresh produce, whole grains (oats, quinoa, brown rice, pasta), and healthy fats (avocado, olive oil, nuts), and exclude highly processed “beige” foods like pastries, chips and hot dogs.
But the Atlantic diet sails a slightly different course and leans heavily on the harvests of the cold Atlantic Ocean - fish and seafood.
It also incorporates a variety a higher intake of root vegetables, such as potatoes, carrots and beetroot, and legumes (lentils and beans) than its Mediterranean counterpart, meaning it has more starch.
It also allows for a little more red meat than the Mediterranean diet, which is mostly plant-powered.
Meals are hearty and flavourful yet nutritious and always follow the seasons, rather than using foods that are imported from elsewhere.
Mediterranean diet staples
- Carbs - pasta
- Protein - lean meat and cheese
- Fats - olive oil, avocados, cheese
- Veg - tomatoes, peppers, kale, courgette, beans
- Avoids - highly processed foods
- Favours - eating seasonally, cooking from scratch
- Other key foods - red wine, artichokes
Atlantic diet staples
- Carbs - potatoes, legumes (lentils, beans)
- Protein - fish and seafood, lean meats including some red meat
- Fats - olive oil, avocados, cheese
- Veg - root veg: carrots, beetroot, potatoes, sweet potatoes, turnip greens, cauliflower
- Avoids - highly processed foods
- Favours - eating seasonally, cooking from scratch
- Other key foods - chestnuts
Riding the wave of benefits
Eating the Atlantic way isn’t about dieting or restriction.
However, the high fibre and protein content are beneficial for weight loss and reducing excess fat - particularly around the stomach - as both are filling and can help prevent hunger pangs.
Seafood is rich in omega-3 fatty acids, which help to lower the risk of heart disease.
The diet’s low glycemic index foods help regulate blood sugar levels - ideal for someone with diabetes.
Sarah says: “Anyone looking to navigate towards a heart-healthy, balanced eating plan should really try and implement a lot of this diets focuses.
“In short, the Atlantic diet can benefit most of us, as it provides such nutrient-dense foods that are great for our bodies and minds.
“It's extremely similar to the Mediterranean diet which is very well researched and shows many health benefits.”
A day with an Atlantic plate
Curious about what eating the Atlantic way looks like? Here’s a sample day:
Breakfast: Whole grain toast with smoked salmon and a dollop of cream cheese, paired with a side of fresh berries.
Lunch: A hearty seafood stew with a variety of shellfish, root vegetables in season, and a slice of rustic bread.
Dinner: Grilled sardines, mackerel or salmon served with roasted sweet potatoes and a mixed green salad.
Snacks: Nuts, seeds, or yogurt.
The Atlantic diet may be completely different to how you already eat, and the idea of overhauling this may feel overwhelming.
Sarah says: “Those who follow a ‘UK diet’ find they are driven to consume a lot of ultra-processed, convenience foods because that is the way we have learned to eat, and what our taste buds have become accustomed to.
“People living in the Atlantic region are brought up differently, are usually taught to always cook from scratch and have a common exposure and education around seasonal food.
“Taking the time to learn about fruits and vegetables and when they are seasonal to the UK is so important if you want to follow the Atlantic way, and lots of us are guilty of not knowing what grows when."
Sarah admits that switching to an Atlantic diet may be hugely beneficial, but also expensive.
She says: “To eat fresh fish in the way they do when they live on the coast would be highly costly in the UK, and so eating this way could be difficult from a budget point of view.”
But some changes are simple and one step closer to eating healthier.
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These include:
- Swapping white bread for wholegrain bread
- Having fish in a curry instead of chicken
- Cooking meals based on in-season vegetables
- Cooking with olive oil instead of butter or vegetable oil
- Snacking on nuts
Seasonal fruits and vegetables
Spring: Asparagus, carrots, cauliflower, celeriac, cucumber, curly kale, purple sprouting broccoli, savoy cabbage, spinach, spring onion, watercress, gooseberries, rhubarb.
Summer: Beetroot, broad beans, carrots, cauliflower, courgette, cucumber, fennel, green beans, lettuce, new potatoes, radishes, runner beans, squash, tomatoes, watercress, blueberries, currats, plums, raspberries, strawberries.
Autumn: Mushroom, potatoes, pumpkin, rocket, squashes, sweetcorn, apples, blackberries, pears, plums.
Winter: Brusels Sprouts, cabbage, carrots, cauliflower, celeriac, curly kale, fennel, leeks, parsnips, potatoes, red cabbage, swede, turnips, apples, pears.
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