How To Get Started With The Mediterranean Diet (Everything You Need To Know!)

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What is the Mediterranean Diet?

This heart-healthy diet plan, with benefits such as aiding in weight loss, involves eating the way people in the Mediterranean region typically eat. A traditional diet from the Mediterranean region promotes a healthier lifestyle and emphasizes the consumption of fresh fruits and vegetables on their food list. This diet also consists of whole grains, legumes, fish, and healthy fats while limiting dairy and meat.

The interest in the Mediterranean diet began in the 1960s when it was observed that there were fewer coronary heart disease cases in Mediterranean countries, such as Greece and Italy, compared to the U.S. and Northern Europe. Subsequent studies have found that this particular diet is directly associated with reducing the risk of cardiovascular disease.

Today, this diet is widely considered an incredibly healthy style of eating, recommended by both the Dietary Guidelines for Americans and the World Health Organization.

It’s worth noting that this diet places a large focus on healthy fat consumption, which may be problematic for people looking to limit their fat intake.

* If you have any health concerns, be sure to check with your doctor before starting any new diet plan.

What Can You Eat on This Diet?

The traditional Mediterranean diet originated in the olive-growing regions of the Mediterranean. Thus, the diet is characterized by a high intake of plant-based foods and olive oil, a modest amount of fish and poultry, and a small portion of dairy products.

These list of foods are highly emphasized on the Mediterranean Diet:

Fruits: Bananas, apples, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches.
Vegetables: Broccoli, kale, spinach, onions, cauliflower, carrots, Brussel sprouts, cucumbers.
Nuts and seeds: Almonds, walnuts, macadamia nuts, cashews, pumpkin seeds, and sunflower seeds.
Legumes: Beans, peas, lentils, peanuts, chickpeas
Tubers: Potatoes, turnips, yams, sweet potatoes
Whole grains: oats, brown rice, corn, whole-wheat bread, and pasta
Healthy fats sources: olives, extra virgin olive oil, avocado, and avocado oil

These foods are supported in small amounts:

Fish and seafood: Salmon, sardines, tuna, trout, mackerel, shrimp, mussels
Poultry and chicken
Dairy: Cheese, yogurts

What Can’t You Eat on This Diet?

This diet limits the consumption of red meat and dairy products while discouraging highly processed and sugary foods. In general, the Mediterranean diet recommends avoiding unhealthy foods, oils, and ingredients in the food list.

Here’s what to avoid:

Processed meat: red meat, sausages, hot dogs
Added sugar: soda, candy, ice cream
Highly processed foods
Refined grains and oils: soybean oil, canola oil, white bread, pasta from refined wheat

Challenges of the Mediterranean Diet

There are not many challenges associated with this diet. Like any diet, it requires commitment.

It can be more expensive than other diets.
The restrictions may be difficult for some to adhere to.
Many people complain about the diet being time consuming from preparing fresh meals.
There are no specific guidelines or serving amounts to this diet which may cause people to eat in excess and gain weight.

What are the Benefits of the Mediterranean Diet?

This diet is consistently listed as one of the healthiest styles of eating. Following this heart-healthy Mediterranean diet may lead to a variety of mental and physical benefits:

Reduce your risk of heart disease
Prevent cognitive decline and the risk of Alzheimer’s disease
May help with weight loss and management.
Protect against type 2 Diabetes

How can you Lose Weight on the Mediterranean Diet?

The Mediterranean diet can help you to lose weight by helping you consume more healthy oils and nutritious plant-based foods, all while avoiding unhealthy foods such as processed meats and fried foods.

In addition to the traditional diet, the Mediterranean culture puts a strong emphasis on exercise which can also help you to lose weight.

Although following the diet program is a great start, do not forget to include physical activity as part of the Mediterranean diet as they go hand in hand.

Can you do This Diet as a Vegetarian?

The foundation of this diet is plant-based, not meat. Because of this, following the diet as a vegetarian is entirely possible. The diet’s main components are vegetables, fruits, herbs, nuts, beans, and whole grains — all foods commonly used in a plant-based diet.

There are many easy Mediterranean diet recipes that can accommodate vegetarians. Here are some of our favorites:

Concerns About This Diet

Although this diet is generally considered healthy, it has fewer meats and carbohydrates than the typical American diet. As such, there are a few health concerns to be aware of:

You may gain weight from eating fats in olive oil and nuts in excess amounts.
There’s a possibility of lower levels of iron because of the reduction of meat in the diet.
You may have a reduction of calcium from eating fewer dairy products.

It is still possible to get enough nutrients from plant-based foods, you will just have to put more focus into tracking it. You can also limit the amount of oils you consume if it is causing you to gain weight.

Resources for the Mediterranean Diet

Fortunately, the Mediterranean diet is popular, well-researched, and frequently discussed in mainstream media. As a result, there are plenty of resources to help get you started or inspire you along the way.

Here are some great resources:

The Mediterranean diet has many benefits, is simple to follow, and has many delicious recipes that can be found online. We hope you give it a try!

Devin Arrigo Guest Author

Marathon runner | Triathlete | Personal Growth Addict
On a mission to help millions of people get healthy and feel better!