The Mediterranean Diet – How to lose weight eating culinary delights

The Mediterranean diet contains lots of fresh fish

The Mediterranean diet is, quite literally, ancient in comparison to most other current diet trends, having its origins in antiquity. It is inspired by the cuisine of the Mediterranean region and promises weight loss without sacrifice. But can you really eat as if you’re on holiday and lose weight at the same time? In this article, we will explore whether the Mediterranean diet yields results and if so, how.


What is the Mediterranean diet and how does it work?

The Mediterranean diet is not a fad or crash diet in the slightest. Rather, it is a sustainable way of eating that attaches great importance to balance instead of sacrifice. The diet is based on the cuisine of Southern European countries. Above all, it consists of high proportions of fresh fruit and vegetables, nuts and fresh fish.

The Mediterranean diet is not concerned with calorie counting, but with achieving a healthy, balanced and varied diet and taking your time while eating. Mindfulness plays a big role here.

What is allowed and what should you avoid on the Mediterranean diet?

Allowed Avoid/Reduce
Fruit Red meat
Vegetables High-fat dairy products such as those made with cow’s milk
Salad Wheat
Fish and seafood Sugar (can be replaced with honey)
Nuts (e.g. almonds) and seeds
Poultry
Rice
Wholemeal pasta
Wholemeal bread and sourdough bread
Legumes (chickpeas, lentils)
Low-fat dairy products such as those made with goat’s and sheep’s milk
Cold-pressed olive oil, rapeseed oil
Red wine (in moderation)

Tip: alcohol is full of empty calories – a standard glass of wine is 123 kcal! Red wine’s beneficial effects on the heart can be achieved with a small glass of grape juice.

Who is the Mediterranean diet suitable for?

The Mediterranean diet is a suitable choice for all people who aim to eat more consciously and have the desire and time to cook regularly. The Mediterranean diet can also help those who suffer from digestive issues or even high cholesterol levels, thanks to its high fibre content. Due to high amounts of fibre and the fatty acid distribution (lots of monounsaturated and polyunsaturated fats from vegetable oils and fish), it generally has a very positive effect on diseases such as diabetes, coronary heart disease and obesity.

If you are looking for a way to lose weight quickly, then the Mediterranean diet isn’t right for you, because it’s just not designed for that. It is more likely that you’ll only see a small decrease in weight or even maintain your current weight. However, if you find that you really enjoy the Mediterranean style of eating, you can count your calories and amp up your workouts to achieve greater weight loss success. On a separate note, the concept of “taking your time while eating” plays a major role and should be taken seriously. If you don’t have the time or energy to invest in cooking and mindful eating, you’d be better off choosing a different diet.

Is the Mediterranean diet suitable for vegetarians and vegans?

Fish and poultry are a big part of the Mediterranean diet. However, since the Mediterranean diet offers a lot of freedom and flexibility, it is indeed possible to make dishes vegetarian or vegan. It is important to include a lot of fruit, vegetables, nuts and seeds as well as oil.  

Vegans can replace goat’s and sheep’s milk products with plant milk (such as soya and almond) products. Soya milk, like goat’s and sheep’s milk, has advantages over cow’s milk, including a lower fat content and more unsaturated fatty acids.


Salt & the Mediterranean Diet

Salt consumption is significantly lower in the Mediterranean diet

The WHO recommends a salt intake of less than 5 g per day (equivalent to about one teaspoon of salt daily) to prevent cardiovascular disease. Ultra-processed foods, eaten widely in Europe, contain particularly high amounts of salt, meaning that this recommendation is far exceeded in Europe with an average daily salt intake of 8-11 g. There are so many other yummy ways to spice up your food! On the Mediterranean diet, you should tone down the salt a little and use herbs and other spices instead.

Here are some herbs and spices that you are welcome to use:

  • Garlic
  • Rosemary
  • Sage
  • Basil
  • Thyme
  • Oregano
  • Mint
  • Parsley
  • Wild garlic
  • Tarragon
  • Coriander

Mindful = Successful

It is important to take time to enjoy your meal on the Mediterranean diet

Nowadays, we tend to rush through our lives. We ponder yesterday and plan tomorrow. Allowing oneself a moment to live in the here and now and tend to one’s own needs is not easy for a lot of people. If you have ever visited a Mediterranean country, such as Italy, Greece or the south of France, you may have noticed that peace and serenity are given higher priority there. When following the Mediterranean diet, you should try to adopt this Southern European mentality, at the very least while eating.

When we talk about mindfulness when eating, we mean that you should take your time during both the meal itself and the cooking stage. Enjoyment is of the highest importance in mindful eating. If you eat your meals slowly instead of wolfing them down, you’ll have a much better chance of noticing when you’re full. If we eat too fast, on the other hand, the feeling of being full only sets in when we have already eaten more than our bodies need. The result is that we end up feeling much too full, uncomfortably so. It takes about 20 minutes for our body to send a signal to our brain saying that we’re full. Mindful eating is therefore an excellent way to eat less without having to sacrifice anything – so go ahead and savour those flavours!


Advantages and Disadvantages of the Mediterranean Diet

Advantages Disadvantages
No sacrifice Fast weight loss is unlikely
No calorie counting Lack of clear structure
Great potential for variety & very flexible
Can prevent cardiovascular disease if less salt is eaten
Good for digestion, lowering cholesterol levels and regulating blood lipids thanks to its high fibre content
High proportion of fresh fruit and veg provides your body with lots of vitamins

The Mediterranean Diet Under Review

The Mediterranean diet is rich in fish, unsaturated fat and herbs & spices

How personalisable & flexible is the Mediterranean diet?

◆◆◆◆◇ (4/5)
  • The Mediterranean diet can be successfully adapted to vegetarianism and veganism
  • Great variety. You can plan the diet based on the foods you prefer and leave out those you dislike
  • Eating out is not a problem at all. Your favourite Italian restaurant is bound to have delicious and seasonal fish dishes on the menu, most likely served with vegetables. It’s important to look for a restaurant that pays attention to the quality of their produce

How suitable is the Mediterranean diet day-to-day?

◆◆◆◆◆ (5/5)
  • The Mediterranean diet is very suitable for everyday life and highly practicable, because it doesn’t require that you count your calories
  • Easy to combine with any kind of physical activity
  • No special products are needed. You can find everything you need in your local supermarket

How scientific is the Mediterranean diet?

◆◆◆◆◆ (5/5)

The principle is simple: balance is the key to a healthy diet. Numerous studies have shown that the risk of cardiovascular disease in Mediterranean countries such as Italy or Greece is significantly lower than in other nations, which has been partially attributed to the Mediterranean cuisine. Thus, the Mediterranean diet is well scientifically founded with regard to its health benefits.

How suitable is the Mediterranean diet long-term?

◆◆◆◆◆ (5/5)

Since the Mediterranean diet isn’t a ”crash diet”, but rather is suitable for long-term implementation, you don’t have to worry about the so-called “yo-yo effect”. Moreover, it’s easier to stick to a Mediterranean meal plan, since you don’t really have to sacrifice anything and thus avoid food cravings.


Conclusion

Seafood with wholemeal pasta is an excellent Mediterranean meal choice

The Mediterranean diet is currently one of the diets most highly recommended by dietitians. It is not a conventional dieting method where you’re forced to count calories constantly and sacrifice the foods you love. Instead, the Mediterranean diet incorporates the concept of mindfulness. You can enjoy a great deal of flexibility, as there are only a few rules. You’re therefore free to explore each and every culinary possibility.

If you are someone who gets along better with a stricter structure, the lack of restrictions could eventually become a problem. The promise of ”weight loss without sacrifice” is indeed true, but it is unlikely that you’ll achieve a lot of weight loss simply by switching to the Mediterranean cuisine. However, all in all, you can’t go wrong with the Mediterranean diet. Due to its balanced nature, the Mediterranean diet provides you with a sufficient supply of nutrients. So for anyone who wants to eat a healthy and balanced diet and loves cooking, the Mediterranean Diet is the way to go!

The list of rules is short and compact:

  • Instead of excessive salt, use fresh herbs
  • Opt for a bowl of nuts and seeds instead of sweets
  • Eat poultry instead of red meat
  • Replace cow’s milk with goat’s or sheep’s milk products
  • Take time to eat

If you are someone who gets along better with a stricter structure, the lack of restrictions could eventually become a problem. The promise of ”weight loss without sacrifice” is indeed true, but it is unlikely that you’ll achieve a lot of weight loss simply by switching to the Mediterranean cuisine. However, all in all, you can’t go wrong with the Mediterranean diet. Due to its balanced nature, the Mediterranean diet provides you with a sufficient supply of nutrients. So for anyone who wants to eat a healthy and balanced diet and loves cooking, the Mediterranean diet is the way to go!

Criterion Rating
Personalisation Potential ◆◆◆◆◇
Flexibility ◆◆◆◆◇
Everyday Suitability ◆◆◆◆◆
Scientific Backing ◆◆◆◆◆
Long-term Suitability ◆◆◆◆◆
Overall Score ◆◆◆◆◈

Frequently Asked Questions

Can I lose weight on the Mediterranean diet?

You won’t lose much weight on the Mediterranean diet. If you do, it will be a relatively slow process. Primarily, this way of eating will ensure you eat a healthier and more balanced diet, and thus maintain your weight or perhaps reduce it slightly. However, in combination with frequent exercise and/or calorie counting, the Mediterranean diet can be a good foundation for weight loss.

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What makes the Mediterranean diet so healthy?

Thanks to the high proportion of fresh fruit and vegetables, you’re likely to have a high intake of vitamins A, B and C, antioxidants and minerals such as potassium, magnesium and iron. Fish, olive oil and nuts provide you with lots of healthy fats, e.g. omega-3 fatty acids. Eating slowly also ensures that you don’t consume more calories than you actually need.

Why is it important to take your time when eating?

Eating your meals more slowly allows you to gauge when you’re full. If you eat too quickly, that feeling of satiety only sets in when it’s too late and you’ve already eaten too much. The result is that we end up feeling uncomfortably full. Eating slowly is thus a good way to eat less without having to sacrifice anything.


Sources

Mancini, J. G.; Filion, K. B.; Atallah, R.; Eisenberg, M. J. (2015). ‘Systematic Review of the Mediterranean Diet for Long-Term Weight Loss‘. The American Journal of Medicine 129(4). Retrieved on 22.03.2023.

Heart UK (n.d.). ‘The Mediterranean Diet‘. Retrieved on 22.03.2023.