• Weight Management

A Comprehensive Overview of the Mediterranean Diet

Medically reviewed and edited by Shanta Williams, APRN

Although fad diets and quick-fix health solutions have always been trendy, many people are searching for more sustainable ways to reach their weight loss goals.

This is one of the reasons why eating patterns like the Mediterranean diet have remained so popular.

Not only does this meal plan allow you to eat delicious meals, but it also has many health-related benefits – including weight loss.

In this article, we’ll take a closer look at everything you need to know about the Mediterranean diet, the foods you can enjoy, and how to implement it into your daily life for long-term success.

What is the Mediterranean Diet?

The Mediterranean diet is an eating pattern inspired by Spanish, Greek, and Italian cultures. It’s well-known for offering several benefits, including improved heart health and longevity.

It focuses on the consumption of whole, minimally processed foods and minimizes the intake of red meat and refined sugar.

The Mediterranean diet promotes the practice of sharing meals with family and friends, mirroring the social eating habits typical of the countries from which it originates.

Key influences of the Mediterranean diet

Apart from social, family-centered meals and eating whole and healthy foods, there are a few other factors that influence the Mediterranean diet. These include:

• Seasonal and local eating: This dietary pattern relies on the seasonal availability of produce to promote a more sustainable way of consuming food. Eating food that is in season also allows for optimal freshness and nutritional value.

• Simple preparation: Mediterranean cuisine is known for its simple preparation methods, with cooking done using only a few high-quality ingredients. This allows the natural flavors to stand out while avoiding reliance on processed products.

• Leading an active lifestyle: The Mediterranean lifestyle includes a significant amount of physical activity, including walking, working, and participating in communal events. Alongside the diet, this helps people take care of their overall health and well-being.

• Practicing balance and moderation: This diet encourages striking a good balance between eating different food groups. It’s not just about what you eat but also about how much and how often.

What are popular Mediterranean diet foods?

As we’ve mentioned before, the Mediterranean diet primarily focuses on eating whole, unprocessed foods, including:

• Fruits and vegetables: These are the cornerstone of every meal, providing vitamins, minerals, and fiber. Typical choices include leafy greens — like arugula, kale, and spinach — tomatoes, cucumbers, and fruits like apples, melons, and peaches.

• Whole grains: Foods like sourdough or whole grain bread, brown rice, quinoa, and oats are preferred over processed grains. These options provide essential nutrients and help to maintain healthy digestion.

Healthy fats: The primary fat sources used in the Mediterranean diet are olive oil, avocado, nuts, and seeds. Olive oil is used for cooking, salad dressings, and sauces.

• Fish and seafood: A Mediterranean diet focuses on seafood protein sources that are also rich in other nutrients like omega 3. This means you can eat fish like salmon, mackerel, and sardines (which are often consumed a few times a week).

• Poultry, eggs, and dairy: Chicken, eggs, cheese, and yogurt are typically consumed in moderation to provide protein and other nutrients.

• Legumes and nuts: Beans, lentils, chickpeas, and nuts — like almonds or walnuts — are great options for adding fiber and plant-based proteins to meals.

• Herbs and spices: Instead of adding excess salt, Mediterranean diet meals are usually flavored with herbs and spices like garlic, basil, oregano, and pepper.

In addition to these foods, red meat is also eaten but not as often, and portions are usually kept small.

A Mediterranean diet may also encourage a moderate intake of red wine, but water is typically the main beverage.

Water is also essential for keeping the body hydrated and supporting overall health.

Can You Use the Mediterranean Diet for Weight Loss?

The Mediterranean diet has become more popular for its potential to help individuals lose excess weight and keep it off.

Unlike many fad diets, this eating pattern doesn’t rely on severe calorie restriction or eliminating entire food groups.

Instead, it promotes a balanced and sustainable way of eating for losing weight long-term.

The specific foods consumed in a Mediterranean diet may also help you avoid overeating because they are packed with satisfying nutrients.

Lean sources of protein — like fish, poultry, and legumes — are essential for satiety and maintaining muscle mass.

These factors contribute to an optimally functioning metabolism, which plays an important role in helping you maintain a healthy weight.

The Mediterranean diet is also low in sugar and limits processed foods — two food groups that are very high in calories and promote rapid weight gain.

By following this diet, you naturally reduce your overall calorie intake, which is essential for weight loss.

Scientific evidence

Numerous studies have shown that the Mediterranean diet can promote long-term weight changes.

In fact, people following the Mediterranean eating pattern typically lost around 9.7 pounds in two years compared to the 6.4 pounds lost in the same time by those following a low-fat diet.

What are the Other Health Benefits of a Mediterranean Diet?

The Mediterranean diet is not only known for its ability to promote weight loss, but it also offers many other wellness benefits. These may include:

• Improving heart health and blood pressure control: Research indicates that individuals following this diet are up to 72% less likely to experience life-threatening cardiovascular events, like heart attacks. They were also able to control high blood pressure better on a Mediterranean diet.

• Reducing the risk of overweight conditions: Studies indicate that following this diet may reduce your risk of developing metabolic diseases or conditions like obesity and type 2 diabetes.

• Reducing the risk of developing certain types of cancers: The Mediterranean diet is high in antioxidants and phytochemicals that may help prevent breast, colorectal, and prostate cancer.

• Promoting brain health and cognitive function: A Mediterranean diet has been linked to lower cognitive decline, which can reduce the risk of diseases like Alzheimer’s by up to 29%.

Challenges and Considerations to Consider Before You Start

While the Mediterranean diet is widely recognized for its health benefits, there are a few challenges and considerations to keep in mind.

Addressing these can help ensure that the diet is effective and sustainable for individuals following it.

Here are a few misconceptions and important factors to remember before you implement this diet:

• The high cost of food: There is a common belief that this diet is expensive due to its emphasis on eating fresh produce and seafood. However, the diet can be tailored to suit any budget, especially if you buy in bulk and focus on purchasing seasonal ingredients.

• Overemphasis on certain foods: Some people may mistakenly focus too much on certain aspects of this diet — like using olive oil or eating too little protein — that can negatively affect the benefits it may have. It can also lead to weight gain.

• Portion sizes: The Mediterranean diet emphasizes eating in moderation by consuming smaller portions. Remember to be mindful of this when dishing your meals, as overconsumption will lead to weight gain and nutritional imbalances.

How can you make the Mediterranean diet more affordable?

Although some foods in this diet can be expensive, there are several strategies you can implement to make it more cost-effective. These include:

Buying produce and foods that are in season can help you save money, as seasonal products tend to be less expensive.

Utilizing canned products — like tinned sardines and mackerel — can be less expensive than fresh alternatives. Just remember to be mindful of choosing options preserved in water rather than oil to keep it lower in fat.

Consider growing your own herbs and vegetables to use in meals.

Plan your meals ahead of time to suit your budget and reduce food waste.

Specific dietary adjustments

While the Mediterranean eating pattern encourages the consumption of specific foods, these may not be suitable for people with specific dietary needs.

However, the diet can be adjusted in the following ways:

• Vegan and vegetarian: Substitute animal-based sources of protein with options like lentils, chickpeas, beans, and tofu. These items provide similar benefits and can be used in many of the same Mediterranean-inspired dishes.

• Low-sodium: For those with hypertension or heart disease, reducing the salt content in certain recipes is essential. Use herbs and spices to flavor your meals, and avoid food with a high-sodium content like cheese and canned products.

• Gluten-free: Individuals who have gluten-free requirements can substitute regular pasta and bread used in the Mediterranean diet for suitable alternatives while still reaping the same benefits.

Should You Visit a Doctor Before Implementing the Mediterranean Diet?

If your general health is good and you don’t have any existing medical conditions, it’s usually not necessary to consult your doctor before starting the Mediterranean diet.

In some cases, it might be a good idea to get a professional opinion beforehand, especially if you:

• Have chronic health conditions like heart disease, diabetes, high blood pressure, or kidney disease

• Are using medication that may be affected by dietary changes

• Suffer from known nutritional deficiencies or dietary restrictions that require specific adaptations

• Are pregnant or breastfeeding to ensure that the diet meets the nutritional requirements of carrying or nursing a baby

You should also consult your doctor if you have specific weight management goals or want to lose a substantial number of pounds.

This approach enables your doctor to ensure that the diet will be suitable and effective for you and helps them to guide you through any major changes in your eating habits.

Where Can You Learn More About the Mediterranean Diet and Weight Loss?

If you want to know more about the Mediterranean diet and how you can lose weight while following it, LifeMD is here to help.

A team of medical professionals can assist you with information and provide guidance on how to implement this diet for the best results — all from the comfort of your home.

Make an appointment with LifeMD to learn more about diets, lifestyle changes, and healthy ways to manage your weight.

Shanta Williams, APRN

Shanta is a board-certified, multi-state NP who has worked in healthcare for over 14 years. She earned her M.S. in Family Nurse Practitioning. In 2020, she was one of the first Nurse Practitioners to assist with the COVID-19 outbreak in New York.

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