The Mediterranean diet improves health and promotes sustainable weight loss.

The Mediterranean (Med) Diet is not a traditional “diet”. It is the way people in Mediterranean countries have traditionally eaten for centuries. Their approach is to consume mostly whole, unprocessed foods, preferably organic, in season and locally grown. This diet is rich in extra virgin olive oil, seafood, fresh fruits and vegetables, whole grains, nuts, legumes, and moderate amounts of red meat and red wine.

When an American scientist, Ancel Keys, spent time in Italy in the 1950s, he was stuck by the much lower incidence of cardiovascular disease Italians, Spaniards and Greeks suffered from relative to Americans. Compared to the American diet, he observed that the Mediterranean diet was lower in saturated fats, refined carbohydrates and added sugars. It was higher in unsaturated fats, fiber, complex carbohydrates, vitamins, minerals and phytochemicals (antioxidants). These dietary features confer significant antioxidant and anti-inflammatory action, regulate blood sugar and reduce cholesterol levels, thereby providing wide ranging health benefits. 

The Health Benefits of the Mediterranean Diet

The Med diet, when compared to other diets, reduces the risk of becoming overweight or obese and, in those who are overweight, reduces BMI (body mass index) and belly fat. Light in saturated fat and sugar, the diet lowers LDL (bad) cholesterol and significantly reduces the risk of developing Type II Diabetes. It also reduces the risk for cardiovascular events such as heart attacks and strokes. One study showed that patients with heart disease who remained on the Med diet for four years had a 50-75% lower risk of another heart attack. Observational studies have found that adherence to the Med diet may reduce the incidence of cancer. And the Med diet may improve mood disorders. Adherence to the Med diet during middle age is also associated with a lower risk of depression later in life.

Why the Mediterranean Diet Is Superior to Other Diets

The Med diet is superior to other “diets” because it doesn’t require great sacrifice. It is therefore more easily adhered to long term. Dietary adherence is very important to achieving long term weight loss success. Unfortunately, research shows that people tend to be poor at adhering to a diet for more than six months. This is due to our inability to stay in a “deprivation mind-set” for an extended period of time. The Med diet doesn’t require calorie restriction or giving up an entire macronutrient, for example carbohydrates or fat. A recent study comparing the Med diet to the Paleo diet showed that at the end of 12 months, 57% of the Med diet participants were still on it vs. only 35% for the Paleo diet.  The Med diet participants also lost twice as much weight as the Paleo group. 

If you are seeking to lose weight or lower your risk for chronic diseases such as Type II diabetes, it is important that you adopt a healthy, satisfying and sustainable pattern of eating. The Med diet can be that solution because it is flexible and inclusive. It doesn’t ask that you give up your favorite foods. It asks that you make some dietary swaps or additions. For example, using olive oil as your primary cooking oil because it is rich in heart healthy monounsaturated fats and antioxidants. Add fish to your diet at least twice a week. Consume vegetables every day and eat fruit for dessert. Eat whole grain bread, rice and pasta instead of refined grains. Include dairy, red meat, and wine but in limited amounts. These are small but impactful changes that lead to weight loss and long-term health benefits. 

For more Med diet food recommendations and to create your own personalized diet, print out this colorful chart and post in your kitchen.

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For more detailed information about the Med diet and its health benefits, you can read the “Cardiometabolic Food Plan”.

For healthy, Med diet inspired recipes, take a look at our library here.

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