Mediterranean Diet

The Mediterranean Diet is not an actual diet, but is a broad name for diets originating from the Mediterranean region. The Mediterranean Diet describes diets from southern Europe, parts of North Africa and the Middle East.

Principle of the Mediterranean diet

While there are many differences in the actual diets, Mediterranean Diets commonly share a high consumption of fruits, vegetables, legumes and wholegrains. Dairy products, fish and poultry are eaten in low to moderate amounts and red meat is occasionally eaten.

Wine is drunk in low to moderate amounts.

It is interesting to note that over half of the fat consumption in Mediterranean Diets originate from monounsaturated fats, mainly from olive oil.

What are you allowed to eat on the Mediterranean diet?

According to the Mediterranean Diet food pyramid, the following food should be eaten daily:

  • Wholemeal grains – such as pasta and bread;
  • Cheese; Yogurt; Olive oil; Fruits;
  • Legumes, beans and nuts – such as potatoes; 
  • Vegetables.

The following should be eaten weekly:

  • Sweets;
  • Eggs – up to 4 times a week;
  • Poultry;
  • Wine – in moderation;
  • Fish.

What is forbidden on the Mediterranean diet?

Nothing is forbidden in Mediterranean Diets, although the diet recommends the following should be restricted:

  • Red meat – eaten about once monthly;
  • Saturated fats – such as processed fried foods.

Pros and Cons of the Mediterranean diet

The Mediterranean Diet has several benefits for people.

Firstly, the Mediterranean Diet is a balanced diet which encourages both healthy eating and physical exercise. The Mediterranean Diet also emphasizes a variety of fresh, unprocessed foods.

The Mediterranean Diet has been linked with lower heart disease, partly because the diet features monounsaturated fats. Monounsaturated fats does not raise cholesterol levels like saturated fats.

There are many recipes for the Mediterranean Diet and the diet is flexible. Its variety makes the diet easy to maintain.

In summary, the Mediterranean Diet is amongst the healthiest diets currently available. 

Daily and Weekly Plans for the Mediterranean diet

There are no set plans for the Mediterranean Diet.

Expected Weight Loss on the Mediterranean diet

There are no reports on expected weight loss as the Mediterranean Diet is a lifestyle choice, not merely a diet for losing weight.

Mediterranean Diet Rating

Ease: 5/5 – A simple and easy diet to follow, with no strict plans.

Balance: 5/5 – A balanced diet with a healthy variety of fruits, vegetables and meats.

Maintenance: 5/5 – Easy to maintain due to its flexibility.

Overall: 5/5

More Information

Refer to Mediterranean Diet Secrets for more information, including suggested diet plans.

Alternatively, offers a free personalized Mediterranean Diet Profile