What is the Mediterranean diet?
The Mediterranean diet is an eating model born from the traditional cuisine of the countries on the Mediterranean coast: olive oil, vegetables, fruit, legumes, whole grains, fish and seafood, moderate dairy and little red meat. It is a way of life more than a "diet"; meals are prepared at home from fresh ingredients, eaten slowly and shared. In scientific research it is the eating model that shows the strongest link with cardiovascular health, blood sugar balance and long life; many international health organisations recommend it first.
For users in Mediterranean countries, and in many others, switching to the Mediterranean diet does not mean learning a new cuisine but returning to the healthy side of their own: dishes in olive oil, legume stews, whole grains, yoghurt, fresh vegetables and fish.
The building blocks of the Mediterranean diet
- Olive oil is the main source of fat; it replaces butter and margarine. Extra virgin olive oil is used raw on salads and as cooking oil in dishes.
- Vegetables and fruit at every meal, at least five portions a day. In season and, where possible, local.
- Legumes at least three times a week: lentils, chickpeas, beans. Cheap, filling and rich in protein.
- Whole grains: bulgur, wholemeal bread, oats, brown rice. White flour and sugar are kept to a minimum.
- Fish and seafood at least twice a week; oily fish (salmon, sardines, anchovies, mackerel) are the source of omega-3.
- Nuts and seeds, a handful a day: walnuts, almonds, hazelnuts, pumpkin seeds.
- Dairy in moderation: yoghurt, white cheese, ayran.
- Red meat a few times a month; processed meat (sausages, salami) is kept to a minimum.
- Herbs and spices take the place of salt: thyme, mint, basil, garlic, lemon.
Can you lose weight on the Mediterranean diet?
Yes, and in the most sustainable way. The Mediterranean diet does not contain a calorie restriction in itself; for weight loss it is followed with a target slightly below your daily need. Because fibre and healthy fat are high, fullness lasts long, blood sugar does not fluctuate and the urge to snack decreases. Research shows that weight lost on the Mediterranean diet is more lasting than on low-fat diets; nobody gets bored of artichokes in olive oil and baked fish.
A sample day
- Breakfast: White cheese with olive oil and thyme, tomato, cucumber, greens, a handful of olives, 1 slice of wholemeal bread, unsweetened tea.
- Snack: 1 seasonal fruit and 5 walnuts.
- Lunch: Chickpea stew or beans in olive oil, 3 tablespoons of bulgur pilaf, a large green salad, yoghurt.
- Snack: Hummus with carrot and cucumber sticks.
- Dinner: Baked sardines or grilled sea bass, leeks or courgette in olive oil, rocket salad with lemon.
- Evening: Herbal tea, a few dried figs or apricots.
Benefits
- Heart and vascular health: the model with the strongest evidence for balancing bad cholesterol and blood pressure.
- Blood sugar balance: protective against insulin resistance thanks to whole grains, legumes and fibre.
- Lasting weight management: it is not abandoned, because it is filling and delicious.
- Digestive health: high fibre feeds the gut flora.
- General health in the long term: the diet whose protective effect against age-related diseases has been researched most.
The 5 most common mistakes
- Using olive oil without measure. It is healthy but calorie-dense; it must be measured by the spoon.
- Treating pasta and bread as unlimited. In the Mediterranean diet grain is whole and measured, not the main dish.
- Skipping fish. Two fish meals a week are essential for omega-3; walnuts and flaxseed for those who do not like fish.
- Overdoing cheese and nuts. A handful of nuts and one or two slices of cheese are enough.
- Trusting packaged "Mediterranean" products. Packaged sauces and ready hummus are loaded with salt and fat; fresh and homemade is the basis.
How is the Mediterranean diet applied on Diet Prof?
Your calorie target is calculated with the free analysis; you state at the start that you prefer Mediterranean eating, or send it from Dietitian Support. Your list is built around dishes in olive oil, legume stews, fish, whole grains and seasonal vegetables; the quantities and preparation of every recipe are on the meal card, and the ingredients are ready in your shopping list. With Change Meal you switch between different recipes with the same balance. If you do not eat fish, report it from Dietitian Support and the list is arranged so that the omega-3 need is met with walnuts, flaxseed and legumes. The whole process is on the How Does Diet Prof Work? page.
Frequently asked questions
Is bread eaten on the Mediterranean diet?
Yes, wholemeal or sourdough bread in a measured portion is a natural part of the list.
Do I have to drink wine?
No. Although a small amount of wine with meals exists in traditional Mediterranean culture, it is not necessary for the benefits of the diet; it is not included in Diet Prof lists.
Is it an expensive diet?
Quite the opposite. Legumes, bulgur, seasonal vegetables and yoghurt are the most economical foods; for fish, affordable options such as anchovies and sardines are used.
Start now
The Mediterranean diet is the best-proven way to lose weight healthily without giving up flavour. Start with the free analysis and let your list be built around the olive-oil side of your cuisine.
