Is the MIND Diet Favourable for Weight Loss? Nutritionist Shares Insights

We often say, choose mind over body. But what if what we feed to the body is making the most impact on the brain? The latest diet to take the internet by storm is the MIND or Mediterranean-DASH Intervention for Neurodegenerative Delay Diet is a mindful diet created to keep the neurodegenerative disease of Alzeighmer’s and dementia away.

And while it is primarily the diet designed for boosting cognitive functions and brain function in elderly people, it also has secondary benefits of losing weight, slowly but sustainably. According to a Harvard study, the MIND diet may also help lower the risk of heart problems, diabetes, and certain cancers.

Owing to its dietary restrictions on animal and high saturated fat foods,and eating only a specific type of foods, MIND is now proving to be beneficial in weight loss. To know in-depth about how the MIND diet can help in weight loss, OnlyMyHealth talked to Preeti Pande ( Registered Dietitian), Senior Dietitian at Apollomedics Lucknow. Read on to know more about her take.

Is the MIND Diet Good For Weight Loss, too?

The MIND diet is popular for its many benefits, including weight loss. While the Mediterranean Diet offers anti-inflammatory food options, it can help reduce inflammation in the body and help you lose weight. 

Talking about how it can be good for weight loss, Pande said, “The MIND diet is not specifically designed for weight loss, but it can help with weight loss as a secondary benefit due to the types of foods it emphasises and the unhealthy foods it restricts.”

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Foods to Avoid During the MIND Diet that Could Influence Weight?

The MIND diet is all about having plant-based foods while avoiding fats and carbohydrates as much as possible. In this diet, most servings comprise anti-oxidants, protein and omega-3 rich foods like berries, green leafy vegetables, fish and poultry.

Foods to Avoid in the MIND Diet:

• Red Meat: High in saturated fats, red meat might cause high cholesterol levels, leading to weight gain and even risk of heart disease.
• Alcohol: While wine was initially included in the safe foods during the MIND diet, it was later omitted as alcohol could alter brain functions.
• Butter: High in fats, butter should be restricted to less than a teaspoon every day.
• Junk Food: Deep-fried foods lack nutrients and pack empty calories, which can lead to more hunger, causing unintentional weight gain.

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MIND Diet Foods to Try for Weight Loss

The MIND diet supports weight loss through high-fibre, low-calorie, nutrient-rich foods. While it's not a ‘weight loss’ diet by design, its structure naturally encourages healthier body weight over time. Some must-have foods include: 

• Whole Grains: Whole grains like oatmeal, quinoa, rye, and brown rice are great sources of nutritional carbohydrates, packed with more fibre content. 
• Poultry: Chicken is a great source of protein and significantly low in fats, making it great for both weight loss and cognitive health.
• Green Leafy Vegetables: While rich in iron and vitamins, green leafy vegetables like spinach, kale, collards can help in losing weight and promote brain function.
• Fish: Rich in Omega-3 fatty acids and negligible fat, fish is a great source of protein while strengthening eyesight.
• Nuts: Nuts like almonds, pistachios and cashew nuts can help curb cravings while satiating between meals. They are rich in vitamin E and non-nutrient compounds such as polyphenols that give the body energy without creating hunger pangs.
• Olive Oil: While deep frying would defeat the purpose, a little olive oil can be used to cook the food while retaining its nutritional value.

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Conclusion: MIND for Body

The MIND diet is a dual-action diet that works to promote brain function while helping you lose weight sustainably. Its emphasis on nutrient-rich foods such as leafy greens, berries, nuts, and whole grains supports both brain and heart health. While it’s not specifically formulated for weight loss, its focus on whole, unprocessed foods and mindful eating habits can naturally lead to a reduction in calorie intake. This, in turn, may promote gradual and sustainable weight loss over time.