The Mediterranean diet: Does it work for weight loss?

What is the Mediterranean diet?

There is no precise definition of the Mediterranean diet, but we can consider it a dietary pattern based on traditional diets followed by Mediterranean countries.

The diet prioritises:

• a variety of vegetables
• extra virgin olive oil
• fruits
• legumes
• nuts
• red wine
• wholegrain cereals

It also contains lower amounts of saturated fats (found in aminal products like meat and butter), and more unsaturated fats (found in vegetables, oils, seeds, and nuts).

Is it beneficial for weight loss?

Large observational studies Trusted source Wiley Online Library Peer-reviewed Journals Multidisciplinary Research Go to source have shown that weight did not increase when following a Mediterranean diet pattern, despite the relatively high fat content.

When it comes to weight loss, many studies Trusted source Taylor & Francis Online Peer-reviewed Journals Social Sciences and Humanities Go to source show a greater reduction in waist circumference and visceral fat with the Mediterranean diet (MD) compared with control diets when the MD diet was also energy-restricted.

This means that as long as you’re eating the correct number of calories for weight loss - the Mediterranean diet is an excellent option for slimming down.

Other benefits

Other health benefits of the diet include:

• lowering the risk of heart disease
• preventing cognitive decline
• preventing type 2 diabetes
• decreasing your risk of certain cancers
• contributing to the relief of pain in rheumatoid arthritis
• possibly lowering depression risk

What foods are part of the Mediterranean diet?

The Mediterranean diet mostly contains nutritious, whole foods. Click on the different food groups to find out some specific examples - aim to add 5-6 items to your next shopping list.

Fruit and vegetables

Apples, apricots, avocados, bananas, cherries, dates, figs, melon, lemon, oranges, peaches, plums

Asparagus, aubergines, beetroot, broccoli, cabbage, cauliflower, dark leafy greens, cucumber, garlic, onion, green beans, mushrooms, onions, olives, squash, tomatoes

Dairy and eggs

• Minimally processed cheese
• Eggs
• Feta cheese
• Mozzarella
• Parmesan cheese
• Ricotta
• Yoghurt - especially Greek yoghurt

Poultry and meat

• Chicken
• Duck
• Lamb
• Lean Beef
• Pork
• Turkey

Sauces and condiments

• Hummus
• Olive tapenade
• Tomato passata
• Pepper
• Plum tomatoes
• Salt
• Vinegar

Herbs and spices

• Basil
• Bay leaves
• Cumin
• Coriander
• Mint
• Parsley

• Rosemary
• Paprika
• Sage
• Sumac
• Turmeric
• Oregano

Fish and seafood

• Clams
• Mussels
• Oily fish (all types)
• Prawns
• White fish (all types)
• Tuna
• Scallops
• Sardines
• Wild salmon

Healthy fats

• Avocado
• Avocado oil
• Extra virgin olive oil

Grains

• Barley
• Breads (wholegrain or sourdough)
• Bulgur wheat
• Freekah
• Couscous
• Pasta (wholemeal)
• Polenta
• Quinoa
• Rice

Beans and legumes

• Black beans
• Borlotti beans
• Butter beans
• Cannellini beans
• Chickpeas
• Kidney beans
• Lentils (all types)

The Mediterranean Diet

Click on the dots to select the different food groups and find out what each one contains.

Can I use a Mediterranean meal plan for weight loss?

If you’re planning to benefit both your overall health and your weight loss journey, why not try out this meal plan?

To accelerate your weight loss even further, consider exercising 2-3 times per week - whether it’s lifting weights, cardio, a home workout, or simply walking more.

What about the green Mediterranean diet?

Whilst this diet is not exclusively plant-based, following a vegetarian or vegan Mediterranean diet can be a tasty and satisfying way to eat. This is known as the green Mediterranean diet.

Most of the diet’s benefits are derived from its high content of vegetables, fruits, whole grains, legumes, nuts, and seeds. It is certainly possible to follow without the inclusion of meat and fish - just switch your protein sources for something veggie instead.

Vegetarian protein sources

There are many ways of reaching your protein goal, even if you don’t eat meat or fish.

Some great sources include:

• lentils
• chickpeas
• beans
• tofu
• Greek yoghurt
• eggs
• cheese
• nuts
• peas
• quinoa
• edamame beans
• soy milk

Proteins are made up of amino acids. While animal proteins contain all the amino acids (which are referred to as complete proteins), other sources of protein contain only some amino acids and therefore you will need to combine them to create a complete protein.

An example would be to combine beans with whole grains to have a complete protein. Eggs, yoghurt and cheese are complete proteins already.

Is the green Mediterranean diet good for weight loss?

According to research:

The green Mediterranean diet provided the best results in terms of weight loss and waist circumference reduction when compared to the standard Mediterranean diet.

Based on this study, you might consider cutting out meat and fish to further increase your weight loss.

What are some common mistakes when following the Mediterranean diet for weight loss?

To help progress on your weight loss journey whilst following the Mediterranean diet, avoid these common mistakes:

• Eating too many healthy fats: Whilst avocado and olive oil are healthy ingredients, they are dense in calories and might slow down your weight loss.
• Not eating enough protein: Protein keeps you feeling fuller for longer. If you don’t include enough, you may get hungrier more often - which can result in more snacking and overeating.

Main takeaways

To conclude, the following table outlines foods you should and shouldn’t include when using the Mediterranean diet to help with weight loss: