By Anna Gora
published
Unsure exactly how to follow a Mediterranean diet for weight loss? We’ve got all the tips and advice you need
Jump to:
- Can the Mediterranean diet help you to lose weight?
- What to eat
- Protein intake
- What to drink
If you’re thinking about how to follow a Mediterranean diet for weight loss, you probably already know there are multiple proven health benefits to this way of eating.
An ever-growing body of evidence shows that it significantly reduces the risk of developing many chronic conditions. For example, a narrative review published in the Journal of Internal Medicine (opens in new tab) found that eating a Mediterranean diet cuts the chances of developing cardiovascular disease, hypertension, Alzheimer’s disease and Type 2 diabetes.Check our article on the seven science-backed benefits of the Mediterranean diet to find out more.
When we talk about the Mediterranean diet, we mean the traditional eating and drinking habits of people from countries surrounding the Mediterranean sea (such as Greece and Italy). With such a vast geographical area there are naturally variations, but the key principles are the same across the region - cooking from scratch, avoiding highly-processed foods and celebrating meals with loved ones.
Plus, the diet is largely based around seasonal, fresh fruit and vegetables as well as wholegrains, beans, legumes, nuts, seeds, fish and olive oil. As such, it has many features of a successful weight loss strategy. Here’s how to make it work for you, if you want to lose weight while staying healthy.Plus, our guide to the best meal replacement shakes may help to aid you in your weight loss journey, alongside balanced whole meals.
Can the Mediterranean diet help you to lose weight?
While the Mediterranean diet is certainly healthy, and might help you to lose weight so long as you follow a balanced lifestyle, it’s hard to categorically say whether it’s better for weight loss than any other diet.
An extensive review published in The American Journal of Medicine (opens in new tab), for example, compared the Mediterranean diet with a low-fat diet, a low-carbohydrate diet and the American Diabetes Association diet. It found they all resulted in a similar level of weight loss and cardiovascular risk reduction.
Similarly, another review published in the journal Nutrients (opens in new tab) compared the slimming potential of the Mediterranean, Atkins, DASH (Dietary Approaches to Stop Hypertension), GI (glycemic index), Ornish, Zone and Paleo diets.
The findings indicated that only the Atkins Diet was able to bring clinically meaningful short-term and long-term results. (However, the researchers pointed out that further diets could be equally or even more effective for weight loss.)
Nevertheless, this doesn’t mean that the Mediterranean diet can’t help you to lose weight. Unlike the Atikins diet, it’s also a fairly flexible and unrestrictive approach - more of a lifestyle choice. As a result, it’s relatively easy to introduce minor, sustainable tweaks that could help nudge the scales down.
Depending on your age and lifestyle, the Mediterranean diet could also be especially useful. A study published in Nutrition (opens in new tab), for example, found it helped menopausal women ward off obesity, improve their cardiovascular and metabolic health and even experience fewer menopausal symptoms.
What to eat on a Mediterranean diet for weight loss
If you’ve ever attempted to lose weight, you’ll know very well that it’s no easy task. Weight management depends on a range of complex factors, including dietary habits, physical activity levels and health status. Nevertheless, a few key principles will maximize your chances of losing unwanted pounds on a Mediterranean diet.
By far, the most important factor is maintaining a consistent calorie deficit. Daily energy requirements are shaped by individual’s age, sex, height, weight, muscle mass, health status and physical activity levels. The best way to calculate your calorie needs and track your food intake accordingly is to use a calorie counting app. They’re easy to use, come with a handy barcode scanner and allow you to save your favorite recipes, helping you to stay accountable.
It’s also crucial to think about your macronutrients. Carbohydrates and fats provide the most energy for the human body and as such, diets with low fat or low carbohydrate content tend to produce better results. The Mediterranean diet’s hallmark, however, is olive oil. Although it’s long been credited with a list of health benefits, it is high in calories. To strike a good balance, aim for around three tablespoons of olive oil a day.
Furthermore, consider cutting down on foods rich in simple and starchy carbohydrates, such as bread, potatoes, rice and pasta. Instead, increase your vegetable intake and introduce more beans and pulses, which contain more fiber and complex carbohydrates.
Last, but not least, make sure you get enough good quality protein to fill you up and sustain your metabolism. Thankfully, it’s not a difficult task. The Mediterranean diet contains a lot of excellent protein sources including fish, lean white meat, beans, lentils, nuts and seeds. Make sure you include them in every meal, aiming to fill at least a quarter of your plate with protein foods.
Mediterranean diet for weight loss: Protein
If you’re using the Mediterranean diet for weight loss it can help to up your protein intake even further, as evidenced in a study in the British Journal of Nutrition (opens in new tab).
It’s also worth looking into a dietary pattern commonly referred to as KEMEPHY (ketogenic Mediterranean diet with phytoextracts). This means following the principles of a Mediterranean diet but with a low-carb, higher-fat and higher-protein approach.
Research published in BMC Proceedings (opens in new tab) suggested that this triggers more weight loss than a low-calorie Mediterranean diet, while research published in Nutrients (opens in new tab) showed that the results were even greater when a KEMEPHY diet was introduced in recurring phases.
What to drink with a Mediterranean diet
When we imagine Mediterranean meals, we think about red wine - but if you want to lose weight it’s best to keep this to an occasional treat, and make water your primary drink of choice.
Red wine may have some health benefits, but it’s very calorific - one bottle can easily contain up to 700 calories. It’s a good idea to be careful with your alcohol consumption, but if you want a drink, try swapping wine for a glass of gin and slimline tonic, at only 115 calories. And if you’re after resveratrol and proanthocyanidins, the key antioxidants in red wine, you can find them in many supplements instead.
It’s also wise to cut down on full-fat milk and juice. Within the Mediterranean diet dairy products are used sparingly, coming mostly in the form of cheese or yogurt. Adding full-fat milk will needlessly elevate your saturated fat and calorie intake. Similarly, the Mediterranean diet involves eating a lot of fruit, so it’s not necessary to drink fruit juices (which contain high amounts of easily-digestible sugar) on top. You can have a look at the vegan Mediterranean diet for a plant-based approach.
Plus, if you’re serious about your weight loss goals, don’t forget about other important factors. Increase your levels of physical activity, and break a sweat at least three times a week. Make sure to get enough sleep too, and lower your stress levels. And stay consistent. You’ve got this.
Anna Gora
Health Writer
Anna Gora is a Health Writer for Future Plc, working across Coach, Fit&Well, LiveScience, T3, TechRadar and Tom's Guide. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. Anna holds a BSc degree in Nutrition from the Warsaw University of Life Sciences, a Master’s degree in Nutrition, Physical Activity & Public Health from the University of Bristol, as well as various health coaching certificates. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet.
FAQs
What is the fastest way to lose weight on the Mediterranean diet? ›
- Eat your main meal early in the day. ...
- Eat vegetables as a main course cooked in olive oil. ...
- You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
- Consume the right amount of olive oil. ...
- Move.
This 7-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.
What is the easiest way to follow the Mediterranean diet? ›- Eat lots of vegetables! How full is your plate of veggies at a meal? ...
- Change the way you think about meat! ...
- Include some dairy products. ...
- Cook a vegetarian meal once per week. ...
- Use good fats! ...
- Switch to whole-grains. ...
- For dessert, eat fresh fruit!
In one study, following a Mediterranean diet supplemented with nuts or olive oil for 3 months led to significant improvements in cholesterol and systolic blood pressure (the top number of a reading) levels, both of which are risk factors for heart disease ( 4 ).
Is peanut butter OK on Mediterranean diet? ›And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating.
Can you have potatoes on Mediterranean diet? ›What kinds of foods are included in the Mediterranean diet? You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods.
Are bananas on the Mediterranean diet? ›Ideally, you should base your diet on these healthy Mediterranean foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
How many eggs can you eat on the Mediterranean diet? ›Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].
What is a typical Mediterranean breakfast? ›Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.
What cheese is OK on Mediterranean diet? ›Cheese & Yogurt
Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).
What can I put in my coffee on the Mediterranean diet? ›
Can I Drink Coffee On The Mediterranean Diet? - YouTube
Can you lose belly fat on the Mediterranean diet? ›The Mediterranean diet has been shown in studies to produce greater weight loss than low-fat diets. It also may reduce the accumulation of belly fat specifically.
What kind of bread can I eat on the Mediterranean diet? ›You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.
What kind of crackers can you have on the Mediterranean diet? ›Wasa Sourdough Whole Grain Crispbread
Whole grains are an important part of the Mediterranean diet, and these crackers are a delicious option. You can enjoy these crispbreads on their own or use them as a base for a Hummus, Feta & Bell Pepper Cracker.
Is rice on the Mediterranean diet? Yes, rice is a staple of the Mediterranean diet. It's often eaten as a pilaf with herbs and spices rather than plain. For example, you can try Mediterranean Yellow Rice or Chickpea Rice Pilaf.
Can you eat oatmeal on a Mediterranean diet? ›Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts. Strawberries, blueberries and blackberries are also good options.
Can you eat pizza on Mediterranean diet? ›Can you eat pizza on a Mediterranean diet? Yes you can! As long as you make a whole wheat pizza dough and use many vegetables and some feta cheese. This whole wheat Mediterranean pizza and this Greek pizza are two of my favorite recipes.
What kind of yogurt can you eat on Mediterranean diet? ›Opt for nutrient-dense foods, like Greek yogurt
The Mediterranean diet emphasizes eating foods in their most nutrient-dense forms, which makes Greek yogurt a particularly good option for those seeking protein.
Just make sure you're eating healthy monounsaturated fats like avocado and not inflammatory vegetable fats found in mayonnaise. You won't find that creamy spread on the list of 25 Best Foods for a Toned Body.
Can you eat pickles on the Mediterranean diet? ›Popular Ingredients in Mediterranean Cuisine
A variety of breads, fruits, olive oil and vegetables are used in the Mediterranean diet but flavor variety comes from the use of dried fruits, pickled vegetables, olives and spiced fish and meats.
Can you eat canned tuna on the Mediterranean diet? ›
Canned tuna is a great Mediterranean Diet food. It is rich in protein, low in fat and calories, and is an excellent source of essential omega-3 fatty acids, which science has shown to improve heart health and brain function.
Is cream cheese OK on Mediterranean diet? ›Cheeses, eggs, milk and other low-fat dairy products are included in the Mediterranean diet.
How do you get enough protein on a Mediterranean diet? ›Add proteins from legumes, seeds, nuts, fatty fish rich in Omega 3 fatty acids (salmon, albacore tuna, cod, sardines, and trout), eggs, poultry and low fat dairy. Include fish at least twice weekly. Fish can be the protein in casseroles, tacos, salads and sandwiches in place of processed or red meats.
Can you eat hard boiled eggs on a Mediterranean diet? ›Boiled eggs are a popular ingredient eaten in The Mediterranean Diet. From Tunisia to France, to Israel to Croatia, you'll find boiled eggs served whole, sliced and chopped into dishes. Boiled eggs are a simple food that can elevate your cooking, particularly in combination with fresh vegetables.
Can you eat avocado on Mediterranean diet? ›While avocados are a healthy and nutritious fruit, they are also well-suited for incorporation into the Mediterranean diet because production and consumption of avocados are increasing in the region.
Is dairy OK on Mediterranean diet? ›A: The Mediterranean diet is an evidence-backed diet that almost anyone can follow to improve their health. It emphasizes fresh fruits, vegetables, whole grains and healthy fats. It does include meat and dairy, but in smaller amounts than the standard American diet.
What is a flat belly breakfast? ›"Foods high in fiber like oats, whole-grain bread, and berries are perfect at breakfast," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "Fiber helps push stuff through your system, helping to keep you regular and feeling less bloated and that belly flat.
What would a Mediterranean diet look like? ›What is the Mediterranean diet? The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet.
Can you eat corn on Mediterranean diet? ›The majority of grains are consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly.
Which fruit is best for empty stomach in morning? ›Empty stomach in the morning
Some of the best fruits to eat first thing in the morning are watermelon, papayas, guavas, mangoes, pomegranates, and bananas.
What is a healthy snack? ›
- Fresh fruits and vegetables.
- Frozen fruit.
- Fruits canned in water or their own juice.
- Whole grain bread, crackers and cereals.
- Lower fat yogurt.
- Lower fat cheese.
- Unsalted nuts and seeds and their butters.
- Hummus.
Two to three servings of lean pork will be added to the traditional Mediterranean diet, while subjects will also be encouraged to consume additional pork in place of the standard recommended intakes of chicken and red meat.
Is Bacon allowed on the Mediterranean diet? ›On the Mediterranean diet, you should minimize your intake of red meat, such as steak. What about processed red meat, such as hot dogs and bacon? You should avoid these foods or limit them as much as possible.
What can I use instead of butter in Mediterranean diet? ›Mediterranean diet is a better alternative
Brozek recommends substituting both butter and margarine with olive oil or canola oil whenever possible. This falls more in line with a Mediterranean diet, which is high in monounsaturated and polyunsaturated fats. These fats have been proven to be the best types of fats.
In some cases, the Mediterranean diet may lead to: Weight gain from eating more than the recommended amount of fat (such as in olive oil and nuts) Low levels of iron from not eating enough meat. Calcium loss from eating fewer dairy products.
Are bananas on the Mediterranean diet? ›Ideally, you should base your diet on these healthy Mediterranean foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
How many eggs can you eat on the Mediterranean diet? ›Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].
Is the Mediterranean diet a good way to lose weight? ›The Mediterranean diet has been shown in studies to produce greater weight loss than low-fat diets. It also may reduce the accumulation of belly fat specifically. Fat stored in the abdomen is more harmful to health than fat stored in the hips or thighs, raising the risk of heart disease and type 2 diabetes.
Can you eat oatmeal on Mediterranean? ›Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts.
What are the cons of the Mediterranean diet? ›- It could also lead to weight gain. There's no set rulebook for this eating style, so it may be possible to go overboard on certain foods, such as olive oil and nuts. ...
- Your grocery bill may go up. ...
- You still need to talk to your provider.
Can you eat rice on the Mediterranean diet? ›
Is rice on the Mediterranean diet? Yes, rice is a staple of the Mediterranean diet. It's often eaten as a pilaf with herbs and spices rather than plain. For example, you can try Mediterranean Yellow Rice or Chickpea Rice Pilaf.
What is a typical Mediterranean breakfast? ›Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.
Can you eat potatoes on Mediterranean diet? ›What kinds of foods are included in the Mediterranean diet? You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil.
What cheese is OK on Mediterranean diet? ›Cheese & Yogurt
Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).
You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.
What is a typical Mediterranean lunch? ›The Mediterranean diet focuses on fresh vegetables, whole grains, olive oil, fish, beans, and eggs. A chicken wrap with apples and nuts is a filling Mediterranean-inspired lunch. Almond-stuffed dates are a sweet and crunchy way to get protein and fiber.
Which is better keto or Mediterranean? ›Stanford researchers found that the Mediterranean diet, rich in whole grains, fish and vegetables, was as effective as the carbohydrate-restrictive ketogenic diet in controlling blood glucose in a study of people who tried both. Participants also found the Mediterranean diet easier to follow.