Diet & Fitness Healthy Lifestyle Weight Loss

Everything You Need To Know About The Mediterranean Diet

Monica Munday / 0 View / 5 months ago
the mediterranean diet

The Mediterranean diet is yet another diet that gets quite a bit of attention.

The great thing about this particular diet however is that it is not a fad diet.

It is a healthy way of eating that you can follow for the rest of your life.

And yes there is centuries of evidence backing all of this up.

3 Major Benefits of The Mediterranean Diet

You Will Get To Eat Delicious Food

When following the Mediterranean diet you will be able to enjoy a wide range of foods.

From Spanish cuisine, to Greek cuisine, you have the freedom to indulge on a lot of really delicious foods.

No crazy restrictions here!

It Can Lower Your Risk of Heart Disease and Diabetes

The Mediterranean diet is similar to other healthy eating plans in that it helps fight metabolic syndrome.

By following this type of diet you will lower your risk of developing heart disease, diabetes, and a host of other health conditions.

It Can Improve Your Emotional Well Being

Yes you read that right.

A Mediterranean diet has the ability to improve your emotional well being.

This is because in the Mediterranean culture families believe in eating together and maintaining social connections.

They also believe in having a healthy balance between physical activity and rest.

All of these things lead to a healthy emotional well being.

How To Eat On a Mediterranean Diet 

Eat Plenty of Fresh Fruits and Vegetables

Your goal everyday should be to get most of your calories from fresh produce.

Aim to get a minimum of five servings every single day.

Doing so will ensure you get all the vital nutrients and fiber you need for the day.

Choose Healthy Fats

You should try to avoid saturated fats while on a Mediterranean diet.

Instead you should focus on Monounsaturated and polyunsaturated fats as they are healthier for you.

You can find these fats in foods such as olive oil and avocado.

Eat Fish Instead of Meat

Fish is one of the best sources of lean protein and it is really good for your brain.

Fish such as tuna and salmon have high levels of vitamin D which is great for cognitive function.

If you can, have fish two times a day.

Stick With Low Fat Dairy Products

Say goodbye to that boring old cereal for breakfast.

Why not give it a little flavor by mixing in some berries or low fat Greek yogurt.

You can also enjoy cheese as long as you watch your portions.

Snack on Nuts

As with all healthy diets, when you snack its best to stay away from anything that’s processed.

You should instead snack on foods such as nuts and legumes.

They will keep you satisfied so you will be less likely to grab for something that isn’t good for you.

5 Tips That Will Help You Get The Most Out of The Mediterranean Diet

Adjust Your Grocery Budget

The Mediterranean diet can be a bit on the pricey side.

You will therefore need to adjust your budget and plan to spend a little more on groceries every month.

To help save a little money shop seasonally!

Drink In Moderation

This is not a diet where you will have to swear off alcohol for the rest of your life.

Its okay to have a drink when you want a drink.

As with all things, the key is moderation.

Generally speaking you should have no more than 2 glasses of wine per day.

Exercise on a Regular Basis

This is something you have no doubt heard many times.

Exercise is good for every part of your health and well being.

You should get at least 30 minutes of physical activity everyday.

As you get healthier you can increase the amount of time you workout.

You should also do at least 3 strength training sessions every week.

The combination of strength training and cardio will help you lose weight and transform your body.

Sit Down When You Eat

Whenever possible, sit down and eat your meals.

When you sit down and eat you will be more likely to pay attention to what you are eating.

As a result you may find that you not only enjoy your food more, but that you also end up eating less.

Learn How To Manage Stress

Stress management is extremely important to your overall health and well being.

Taking time to relax on a regular basis can help your mental as well as your physical health.

How you relax is up to you.

Some of the more common forms of relaxation include working out, listening to music, going to the spa, and meditation.


The Mediterranean diet is great for individuals who are looking to lose weight.

However, just know that not all diets will work for all people.

Your best option is to simply change your way of eating and start including more physical activity into your day.

When you do, you will indeed lose weight.

Related Articles