Know What Is Mediterranean Diet And Its Benefits To Lose Weight

Sapna Kanojia

Sapna Kanojia
Feb 2023

2 min read
what is mediterranean diet

Table of content

Are you looking for the best solution to lose weight instantly? If yes, then Mediterranean diets will the best option for you. The Mediterranean diet is a type of diet that is common in the countries of the Mediterranean basin. It is a collection of various eating habits and traditions of the people of the Mediterranean. But now these eating habits are become popular all across the world due to their list of health benefits and weight loss properties. 

The best part of this diet is that it is loaded with nutrient-rich green leafy vegetables, fruits, whole grains, and healthy fats which makes this diet best for people who love healthy eating. Such a diet contains all the essential nutrients which fulfill the body’s need to support the proper functioning of other parts and brain health. However, researchers also found that people who are taking the Mediterranean diet are less prone to get myocardial infections than those who prefer to eat low-fat foods. But, first, let’s understand what is the Mediterranean diet for weight loss.

CTA ImageCTA Image

What Is Mediterranean Diet? 

The Mediterranean diet originated in the Mediterranean region, and it is still widely consumed in this area today. The countries that border the Mediterranean Sea, such as Greece, Italy, Spain, France, and Morocco, are known for their traditional Mediterranean-style eating patterns. It emphasizes the consumption of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, healthy fats such as olive oil and fish, and moderate amounts of lean proteins such as chicken, eggs, and dairy. 

In these countries, the Mediterranean diet is not viewed as a specific diet plan or weight loss regimen, but rather as a way of life that is rooted in the local food culture and traditions. Traditional Mediterranean dishes are often made with fresh, seasonal ingredients, and are prepared using simple cooking methods such as grilling, roasting, and sautéing.

Mediterranean diet also emphasizes the importance of socializing and enjoying meals with family and friends, getting regular physical activity, and practicing stress-reducing activities such as yoga or meditation. In addition to the health benefits of the diet itself, this emphasis on a healthy and relaxed lifestyle is thought to contribute to the overall health and well-being of people in the Mediterranean region.

Overall, it is a balanced and sustainable approach to eating that can lead to improved health and well-being. But to incorporate such a diet you need to follow some rules, what are those rules let’s discuss them further in this blog. 

What Is Mediterranean Diet Rule?

The Mediterranean diet is an excellent choice for people, who want to get rid of those extra pounds because it not only tastes good but is also rich in source of nutrients that give excellent results. But to enjoy its full benefits must consider the below-mentioned rules while including the Mediterranean diet in a weight loss meal plan.

  • The main rule of the Mediterranean diet is that you should exclude red meat and add more plant foods to your diet. Also, you don’t have to include protein-rich foods in your diet so it is also recommended to exclude fish and poultry from your diet.  
  • In addition, olive oil is the main component of the Mediterranean diet because it contains a balanced composition that helps to lose weight, as well as help cleanses the body. Therefore, replace as much of the fat in your diet as possible with olive oil. 
  • Lower the quantity of cheese, yogurt, and other dairy products in your diet, and increase the number of vegetables and fruits in your daily meal. 
  • Also, the Mediterranean diet should consist of 5 meals per day so that you do not feel hungry. It helps you lose weight fast and also give improve your health. 
  • In addition, the Mediterranean diet is complete, so it has no restrictions. But to lose fast it is important not to forget about physical activity: gym, running, yoga, pilates, and hiking. Must include any of these in your daily schedule to achieve your desired weight and maintain good health. 

That’s all about the rules of the Mediterranean diet, but then what is the Mediterranean diet consist of? And what foods we can include while comprising a Mediterranean meal plan for weight loss? Let’s read further to get the answers to all these questions. 

What Does The Mediterranean Diet Consist Of For Weight Loss?

The Mediterranean diet should consist of complex carbohydrates vegetables, fruits, and whole grains and the main source of fat should be olive oil, nuts, and fatty fish. In addition, protein rich foods such as fish, poultry, red meat, chicken, etc. are allowed only once a week. Below, we have listed foods of the Mediterranean diet that you can add to your daily diet to make the best fit for weight loss. 

1. Wheat

Wheat is one of the most common foods in the Mediterranean diet. You can consume it in various forms such as bread, pasta, couscous, and bulgur wheat. It is a fiber rich food, and also contains a good amount of vitamins and minerals that help reduce the risk of heart disease, type 2 diabetes, and some forms of cancer.

what is mediterranean diet

Wheat is preferred over refined wheat products in the Mediterranean diet, as it is less processed and contains more of the beneficial nutrients found in the grain. In Mediterranean countries, whole wheat bread, pasta, and crackers are very famous and they serve with other side dishes as a base for dishes such as pizza, pasta, etc. 

In addition to wheat, the Mediterranean diet also emphasizes the consumption of other whole grains, such as oats, barley, and brown rice, which provide additional sources of fiber and nutrients.

2. Green Vegetables

Green vegetables are an essential component of the Mediterranean diet. There are a variety of ways to consume such as raw, cooked, and salads. They are a great source of vitamins, minerals, and fiber, and are low in calories, making them an ideal food for weight management. Leafy greens, such as spinach, kale, and arugula, broccoli are best for Mediterranean salads or consume them roasted or sautéed as a side dish.

what is mediterranean diet

Green vegetables are also a good source of antioxidants, which help to protect against chronic diseases such as cancer and heart disease. They are also rich in chlorophyll, a pigment that has been shown to have anti-inflammatory and detoxifying properties.

In the Mediterranean diet, add green vegetables with a variety of other healthy foods, such as whole grains, legumes, and lean proteins, to create a nutritious meal. Also, garnish them with herbs and spices, such as oregano, thyme, and garlic. etc. It helps add flavor along with additional health benefits.

3. Olive Oils

Olive oil is an important component of the Mediterranean diet that contain healthy fats. It is a rich source of monounsaturated fats that is good for health. Also, it helps improve heart health, reduced inflammation, and improved insulin sensitivity. You can use olive oil in cooking and seasoning many recipes. Also, you can use it in salad dressings, dips, marinades, and sauces, to add flavor and moisture.

what is mediterranean diet

In the Mediterranean diet, extra virgin olive oil is the preferred type of olive oil. It is a less processed oil that contains the highest levels of antioxidants and other beneficial compounds. It is better to use olive oil in moderation, as it is high in calories, but as a healthy alternative to other cooking oils and fats, it is a valuable addition to an Indian diet plan for weight loss.

4. Fruits

Fruits play an important role in the Mediterranean diet and are a key component of a healthy and balanced diet. The diet typically emphasizes consuming a variety of fresh, seasonal, and locally grown fruits. Some commonly consumed fruits in the Mediterranean region include citrus fruits, strawberries, grapes, peaches, pomegranates, etc.

Fruits are the best snack option and a part of a balanced diet. You can use them in recipes such as salads, smoothies, and baked goods. In addition, it contains essential vitamins, minerals, and fiber, fruits are also a good source of natural sugars. It can help satisfy cravings for sweets without the need for added sugars.

5. Salmon 

Salmon is a type of fish that is commonly consumed in the Mediterranean diet. It is a good source of high-quality protein, healthy fats, and various vitamins and minerals. Salmon is also rich in omega-3 fatty acids, which are essential fatty acids that benefit our health in many ways. It also reduces the risk of heart disease, improved brain function, and reduced inflammation.

what is mediterranean diet

In the Mediterranean diet, you can consume salmon grilled or baked with herbs, spices, and citrus fruits. You can also serve it with a side of vegetables or a salad, making for a well-balanced and nutritious meal.

6. Lentils

Lentils are a staple food in the Mediterranean diet. It’s a great source of plant-based protein, fiber, and complex carbohydrates. Also, it is low in fat and calories and a good source of vitamins and minerals, iron, folate, and potassium.

what is mediterranean diet

Lentils are best for in a variety of dishes, such as soups, stews, salads, and side dishes. You can also use it as a meat substitute in many recipes, such as lentil-based veggie burgers or sauces.

Lentils are an excellent food for those following a vegetarian or vegan Mediterranean diet. It provides a good source of protein that helps balance out a meal that may be lacking in meat or fish.

7. Almonds

Almonds are a popular nut in the Mediterranean diet and are a good source of healthy fats. It also contains protein, fiber, and a variety of vitamins and minerals. You can consume it as a snack or use it in many Mediterranean-style dishes, such as salads, and other dishes.

In addition, it’s a healthy source of nutrition and well known for its various health benefits. It contains healthy fats which help improve heart health and reduce the risk of chronic diseases such as type 2 diabetes. Almonds are also high in antioxidants, which help protect against oxidative stress and inflammation in the body.

You can consume almonds raw or roasted or make almond milk, almond flour, and almond butter. You can also use it as a topping or ingredient in many Mediterranean-style desserts, such as baklava and almond cake.

List Of The Most Famous Mediterranean Dishes

There are many delicious and healthy dishes that are part of the Mediterranean diet. Here are some of the most famous and popular Mediterranean dishes:

Greek Salad

A simple and refreshing salad made with tomatoes, cucumber, feta cheese, olives, and a drizzle of olive oil. Follow the below recipe to try it today!

Roti Pizza

This Mediterranean-style roti pizza recipe is the best option for pizza lovers who don’t want to compromise with taste. It super healthy low calorie dish that also helps you lose weight too.


It’s a Middle Eastern dish made from ground chickpeas, spices, and herbs. You can make it into small balls or patties and fry it until crispy. Try the full recipe now!


A creamy dip made from chickpeas, tahini, lemon juice, and garlic, often served with pita bread.

Grilled Fish

A popular dish in the Mediterranean region is often served with a simple lemon and herb marinade or a drizzle of olive oil.

These are just a few examples of the many delicious dishes that are part of the Mediterranean diet. They are not only tasty and satisfying but also packed with healthful nutrients and ingredients.

Ashree Kaur Tried The Best Diet For PCOD Weight Loss

Suffering from PCOD weight gain and looking for the best diet to lose weight? If yes, then you landed on the right page. But before that check out the transformation story of Ashree Kaur who tried the best diet for PCOD diet chart for weight loss and successfully achieved her desired weight. She lost 8.4 kgs gone in 30 days with the help of Fitelo’s dietitians and health experts. Click on the link to read this motivational story of Ashree Kaur!

One-Day Sample Mediterranean Diet Plan To Lose Weight

If want some idea about the Mediterranean diet plan, then below we have provided a one-day sample diet plan comprising all the Mediterranean dishes, also you can reach out to Fitelo’s dietitians to get the complete customized diet plan for weight:

Early morning: Amla juice+5 Almonds

Breakfast: Healthy oatmeal smoothie 

Late morning: Any fruit

Lunch: Brown rice biryani 

Evening snack: 1 cup green tea+1tsp seed mix

Dinner: Creamy broccoli soup

Bed tea: Rose tea

This is only a one-day meal plan, but the complete diet chart is designed as per the person’s health condition and requirements. It is recommended to reach out to experts to know more!

Let’s Wind Up!

The Mediterranean diet is a dietary pattern that helps maintain good health. Also, the Mediterranean diet helps reduce the risk of various chronic diseases, including cardiovascular disease, diabetes, and cancer too. The diet also helps improve cognitive function and a longer lifespan. But, it’s important to note that the Mediterranean diet is not a one-size-fits-all solution. You can take help from dietitians for a customized diet plan as per your needs and preferences.

Frequently Asked Question

Q: What Do You Eat On A Mediterranean Diet?

Ans: You can eat fresh green vegetables, fruits, wheat, grains, spices, and olive oils on a Mediterranean diet.

Q: What Is The Fastest Way To Lose Weight On The Mediterranean Diet?

Ans: Following the Mediterranean diet alone is not enough if you want to lose weight quickly. It is recommended to give preference to other physical activities to achieve desired results.

Q: How Mediterranean Diet Helps You Lose Weight?

Ans: Mediterranean diet includes various nutritious rich foods such as vegetables, nuts, lentils, and fruits that help you maintain good health and burn fat too.

 Q: What Is Mediterranean Diet Meal Plan?

Ans: The Mediterranean diet meal plan a set to a balanced diet plan that only contains Mediterranean dishes and foods such as Greek salad, falafel, etc.

Q: What Is A Healthy Mediterranean Diet?

Ans: A healthy Mediterranean diet is something that contains all green vegetables, nuts, fruits, healthy fats such as olive oils, etc. to promote good health and well-being.

CTA ImageCTA Image

Fun Fact

You will be surprised to know that muster is one of the oldest recorded spices. Yes, also the mustard oil is well known for its health benefits over other cold-pressed oils. Check out the link to know why mustard oil is good for cooking.

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life!

No Thoughts on Know What Is Mediterranean Diet And Its Benefits To Lose Weight

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 1000+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter