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Success Stories

Atlantic Diet Success Stories: How the Plan Helps Women Lose Weight, Ease Pain & More

Doctors around the globe are raving about this simple plan. See how it helped these women!

For ages the Mediterranean Diet has led the pack in the race for the healthiest way to eat on the planet. U.S. News & World Report recently placed it in the top podium spot as best diet for the seventh year in a row. But this classic could soon pass the baton to its close neighbor. And this new plan is likely the healthiest diet you’ve never heard of. It’s the Atlantic Diet. And women are losing serious weight and getting healthier than ever with this new plan. Keep reading for a sample of the amazing Atlantic Diet success stories the plan is already inspiring, plus strategies so you can try it for yourself.

What is the Atlantic Diet?

Like the name suggests, “the Atlantic Diet is the traditional diet of the countries bathed by the Atlantic Ocean,” explains Rosaura Leis, MD, a gastroenterologist in Spain and president of the Scientific Committee of the Atlantic Diet Foundation. However, it zeroes in on a region of the Iberian Peninsula between Spain and Portugal known as Galicia. And there are centuries of evidence to suggest it is the perfect place to highlight a healthy heritage diet that can generate loads of success stories. Dr. Leis explains, “Its population is one of the longest-living in the world, with a high quality of life, and without a doubt, this is related to our Atlantic lifestyle.”

Why the Atlantic Diet is so popular

This latest nutrition trend is based on wholesome, whole foods like that other geographically named diet: the Mediterranean Diet. But it’s easier and more flexible, which means you can even enjoy carbs. Veterans of the diet rat race are sprinting to this nutrition approach, praising its simple meal prep, low stress, no restrictions (hello bread!) and major results. It can be a joyful, sustainable way to reboot health and shed unwanted weight, according to Atlantic diet success stories. No wonder online searches for the Atlantic Diet have surged nearly 1,300% in the last year.

The science behind the Atlantic diet

There’s genuine science to back up all the success stories. A recent JAMA Network Open study found the diet significantly decreases belly fat and body mass index (BMI) and lowers risk of metabolic syndrome by 42% in just 6 months. (You may recall, metabolic syndrome is a constellation of dangerous conditions including high blood pressure, cholesterol, blood sugar and belly fat.) In fact, 63% fewer people following the Atlantic Diet developed metabolic syndrome than those not on the plan.

“It’s important news…of great value for preventing and intervening against obesity,” notes study author Dr. Leis.

Why we need the Atlantic Diet’s health approach

What the Atlantic Diet brings to the table is welcome news since the Standard American Diet (commonly referred to as “SAD”) isn’t doing us any favors. Americans — even those trying hard to buy healthy groceries — now get more than half of their total daily calories from ultra-processed foods.

That’s a habit that puts us at increased risk of developing anxiety, depression, obesity and colorectal cancer, according to a study published in the British Medical Journal. “Americans are poisoned by their own food manufacturers,” contends weight-loss expert Fred Pescatore, MD. The author of The Hamptons Diet adds, “The simple preparation and attention to food that is not agribusiness-oriented is the success of diets like The Atlantic Diet.”

What can you eat on the Atlantic Diet?

You may be thinking: This all sound amazing. But what should I eat on the Atlantic Diet? Rely on lean protein, fish and seafood, monounsaturated fats from olive oil and nuts, fresh fruit and especially brassica vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, turnips and kale. Use this easy cheat sheet:

  • Brassica veggies: broccoli, kale, Brussels sprouts, cabbage
  • Complex starches: oatmeal, potatoes, fresh sourdough bread
  • Fatty fish: salmon, herring, cod and shellfish like shrimp
  • Lean protein: chicken, pork, legumes, eggs
  • Healthy fats: olive oil, walnuts, chestnuts, almonds
  • Dairy products: yogurt, milk, Manchego cheese

How is this different from the Mediterranean Diet?

The Atlantic Diet is more flexible than its culinary cousin, allowing for moderate amounts of red meat, pork and dairy, especially milk and cheese. Plus, it is carb-friendly. It allows for starches daily and favors potatoes and whole grains (like fresh sourdough bread, plus oats, barley and rye). In contrast, the Mediterranean Diet’s starch of choice is the occasional pasta dish. (Click to learn if the Mediterranean diet can help you lose weight.)

And forget about complicated recipes with dozens of ingredients. The Atlantic Diet values easy one-pot meals like soups and stews, along with zero-calorie cooking methods such as steaming, boiling, baking and grilling. Bottom line: Dr. Pescatore says, “This is a commonsense way of eating: whole foods prepared simply.”

The Atlantic Diet is inspiring menopausal success stories

This no-stress way of eating is ideal for women dealing with midlife body changes. Its emphasis on minimally processed foods stabilizes blood-sugar levels and promotes satiety. Dr. Ruder explains, “This can make it easier for women to manage their weight and reduce the risk of insulin resistance and metabolic syndrome commonly observed during perimenopause and menopause.”

In one study, participants lost nearly an inch in their waist without making any other lifestyle changes. The reason? Dr. Pescatore says, “The omega-3s from fish and neutral omega-9s from olive oil can help speed up metabolism.” He says women following the Atlantic Diet can lose 5 to 7 pounds in the first week and up to 15 in a month.

Altantic Diet success story: Nia lost 93 pounds!

NIa Rennix: Atlantic diet success story
Nia Rennix

Nia Rennix reveals, “I put myself on my first diet at 12 years old.” Over the years, she learned her polycystic ovarian syndrome (PCOS) made it nearly impossible to lose weight. “Every size between 6 and 22 — I’ve been it.”

Frustrated with dieting, Nia challenged herself to only eat clean foods that were healing to her body. She reached for whole, Mediterranean-style items such as fruit, almonds, seeds, turkey, veggies and fish. She also included Atlantic Diet foods like yogurt and extra starches. Nia dropped 13 pounds the first week! She kept choosing foods from the earth, not a box. She says, “This really broke the cycle and got my metabolism going.”

Nia also saw improvements in her PCOS

“I had more energy, slept well, very few migraines and my skin glowed.” She lost around 100 pounds and learned to love her body. “Everything was new to me. Now the real me was showing up,” says Nia, who has maintained for years. “I focused on being strong and healthy.” Now Nia is a dietitian (@TheRennixWeigh on Instagram). She’s is also a franchise owner and works for the American Red Cross as the Executive Director for Central-Western Massachusetts. “I’m busy, so having a diet full of whole, natural foods is important!”

Atlantic Diet success story: Lizzie found food joy

Lizzie Wingfield, the London-based cook and writer behind the blog Downsizing Deliciously. She decided to lose weight without giving up foods she enjoyed. So she focused on fare associated with the Atlantic coast region and reports she’s lost 3 stone (42 pounds) so far. Lizzie tells followers, “I realized that I could make the food I needed to eat to lose weight as delicious as all the things that had made me fat.” A favorite meal: radicchio salad with strawberries, black olives and ricotta cheese, alongside lemon roasted chicken.

Atlantic Diet success story: Sophie recharged her energy

Sophie Morris

Sophie Morris, of Broadstairs, East Kent in the U.K., shares, “I’ve long been an advocate of eating like the Portuguese do, thanks to years of holidaying there — trips that leave me refreshed, replete and, I’ll be honest, always a few [pounds] lighter.” She enjoys simple meals like barbecued sardines prepared in olive oil with boiled potatoes.

Atlantic Diet success story: Carol reduced aches and pains

Carol Price

Carol Price, 75, of Boston, began enjoying key tenets of the Atlantic Diet when she started spending 3 months a year in Portugal during retirement—enjoying coastal walks, local foods and socializing at open-air markets. Her husband Marty says, “We feel deliciously alive when we’re over here.” And while Carol didn’t have weight to lose, she adds, “We feel great — no aches or pains.” She adds, “We’re still carpeing that diem!”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.


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