{"id":58997,"date":"2024-02-14T16:52:23","date_gmt":"2024-02-14T16:52:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58997"},"modified":"2024-02-16T10:52:34","modified_gmt":"2024-02-16T10:52:34","slug":"mediterranean-diet-and-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/","title":{"rendered":"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#What_Is_the_Mediterranean_Diet\" >What Is the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Can_You_Lose_Weight_Fast_on_a_Mediterranean_Diet\" >Can You Lose Weight Fast on a Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Can_I_Fast_on_the_Mediterranean_Diet\" >Can I Fast on the Mediterranean Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Improved_Insulin_Sensitivity\" >Improved Insulin Sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Enhanced_Heart_Health\" >Enhanced Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Increased_Longevity\" >Increased Longevity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Boosted_Brain_Health\" >Boosted Brain Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Better_Digestive_Health\" >Better Digestive Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Sustainable_Weight_Management\" >Sustainable Weight Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#How_to_Get_Started_with_Mediterranean_Diet_Intermittent_Fasting\" >How to Get Started with Mediterranean Diet Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Choosing_Your_Fasting_Schedule\" >Choosing Your Fasting Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Stocking_up_on_Mediterranean_Diet_Foods\" >Stocking up on Mediterranean Diet Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Planning_Your_Meals\" >Planning Your Meals<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Breakfast_Options\" >Breakfast Options:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Lunch_Options\" >Lunch Options:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Dinner_Options\" >Dinner Options:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Snack_Options\" >Snack Options:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#What_Foods_Should_You_Avoid_While_Fasting\" >What Foods Should You Avoid While Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Which_Is_Better_Intermittent_Fasting_or_Mediterranean_Diet\" >Which Is Better: Intermittent Fasting or Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Do_you_lose_belly_fat_on_the_Mediterranean_diet\" >Do you lose belly fat on the Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#What_is_not_allowed_on_the_Mediterranean_diet\" >What is not allowed on the Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#Do_you_lose_weight_faster_on_keto_or_the_Mediterranean_diet\" >Do you lose weight faster on keto or the Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#What_is_the_168_fasting_Mediterranean_diet\" >What is the 16\/8 fasting Mediterranean diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is ranked among the healthiest eating patterns in the world. Evidence suggests that it enhances overall wellness, improves cardiovascular health, and even supports longevity (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). It isn&#8217;t primarily a weight-loss diet as the number of calories isn&#8217;t strictly regulated, but changing to a Mediterranean eating pattern from a typical <a href=\"https:\/\/betterme.world\/articles\/western-diet\/\">Western diet<\/a> is likely to result in a reduced calorie intake.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting, on the other hand, is focused on the timing of meals instead of specific food choices. By limiting your eating intervals, typically to a window of 6-8 hours a day, you&#8217;re more likely to create a caloric deficit and therefore, lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining the Mediterranean diet&#8217;s nutrient-rich, whole-food-based approach with the potential weight management benefits of intermittent fasting (IF) could yield superior outcomes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how (and why) to do it:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Mediterranean_Diet\"><\/span><b>What Is the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The traditional Mediterranean diet is based on the dietary patterns of countries that border the Mediterranean Sea, including Spain, Italy, Greece, and Morocco.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The diet emphasizes plant-based foods such as fruits, vegetables, whole grains, and legumes. Olive oil is also a key part of this diet, together with moderate amounts of fish, poultry, and dairy. Red meat and sweets are limited, while water is the preferred beverage (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet isn&#8217;t just about what you eat, but also how you eat. Meals are typically shared with family or friends, eaten slowly and mindfully, and without distractions such as TV or smartphones. This promotes a healthy relationship with food and reduces overeating.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_Fast_on_a_Mediterranean_Diet\"><\/span><b>Can You Lose Weight Fast on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight on a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean diet meal plan<\/a> is solely dependent on creating a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This means burning more calories than you consume. As mentioned earlier, the Mediterranean diet isn&#8217;t primarily a weight-loss diet as it doesn&#8217;t restrict calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, research has shown that people who follow a Mediterranean-style eating pattern often lose weight over time due to its emphasis on whole, nutrient-rich foods and portion control.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your choice of Mediterranean diet recipes is more energy-dense (think: fat-rich foods such as avocados and nuts, or whole-grain pasta dishes with a generous drizzle of olive oil), intermittent fasting can help create the calorie deficit that is needed for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read more about the <a href=\"https:\/\/betterme.world\/articles\/health-benefits-of-olives\/\">Health Benefits of Olives<\/a>, a staple in the Mediterranean diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"mediterranean diet and intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Fast_on_the_Mediterranean_Diet\"><\/span><b>Can I Fast on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A Mediterranean diet intermittent fasting meal plan combines the healthy eating patterns of the Mediterranean diet with an intermittent <a href=\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\">fasting schedule<\/a>. In this way, you&#8217;re choosing healthier foods while also controlling your calorie intake in a specific time frame.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting on the Mediterranean diet can be as simple as following the 16\/8 method, which means fasting for 16 hours and eating within an 8-hour window. During your eating period, you&#8217;ll consume the same types of foods that are recommended in the traditional Mediterranean diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only will this help with weight loss, it may also offer additional health benefits including:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Insulin_Sensitivity\"><\/span><b>Improved Insulin Sensitivity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By following intermittent fasting on the Mediterranean diet, you may enhance your body&#8217;s ability to regulate blood sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet has been found to have benefits for the prevention and management of type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468821\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The periods of fasting may also increase insulin sensitivity, meaning that your cells can better respond to insulin, which reduces the risk of type 2 diabetes and makes it easier to manage your weight (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-020-00116-1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Heart_Health\"><\/span><b>Enhanced Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll benefit from the heart-healthy fats in foods such as olive oil and fish. Intermittent fasting combined with these nutrient-rich foods may help improve cardiovascular risk factors such as blood pressure and cholesterol levels, which contributes to overall improved heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7415631\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339461\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Longevity\"><\/span><b>Increased Longevity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has suggested that the Mediterranean diet may contribute to a longer life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5902736\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The anti-inflammatory and antioxidant effects of the diet&#8217;s components, in addition to the disease prevention potential of the diet as a whole and the cellular repair processes that may occur during fasting, may help promote longevity (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019245\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boosted_Brain_Health\"><\/span><b>Boosted Brain Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Give your brain a boost with this lifestyle. The Mediterranean diet has been linked to improved cognitive function and a lower risk of neurodegenerative diseases (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556523000311\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may further enhance this benefit by promoting neurogenesis and the production of brain-derived neurotrophic factor (BDNF) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S009130222100073X\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Digestive_Health\"><\/span><b>Better Digestive Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may notice improvements in your digestive system thanks to the high fiber content in the Mediterranean diet, which promotes regular bowel movements and gut health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10180651\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting gives your digestive system rest periods, which is believed to help reduce inflammation and improve gastrointestinal health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5988561\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sustainable_Weight_Management\"><\/span><b>Sustainable Weight Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can manage your weight effectively with this approach and intermittent fasting can help promote weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Together with the Mediterranean diet, which is rich in nutrients and low in high-calorie foods, you will create a sustainable way of eating that can lead to lasting weight management (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6627434\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Started_with_Mediterranean_Diet_Intermittent_Fasting\"><\/span><b>How to Get Started with Mediterranean Diet Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to choose a schedule that works for you, stock up on Mediterranean diet foods, and plan your meals within your eating window.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choosing_Your_Fasting_Schedule\"><\/span><b>Choosing Your Fasting Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 16\/8 method is the most popular intermittent fasting schedule, so Mediterranean diet 16:8 may be the easiest option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting for 16 hours, and eating during an 8-hour window\u00a0 is popular because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s Simple to Follow<\/b><span style=\"font-weight: 400;\">: The 16\/8 method doesn&#8217;t require complicated meal plans or calorie counting, which makes it an accessible starting point for many people who are new to intermittent fasting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility<\/b><span style=\"font-weight: 400;\">: This schedule allows for flexibility in choosing an 8-hour eating window that suits individual lifestyles, such as noon to 8 p.m. or 9 a.m. to 5 p.m.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alignment with Social and Family Meals<\/b><span style=\"font-weight: 400;\">: Most people find their eating window can accommodate social lunches or dinners, which helps them maintain their social life while following the diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sustainability<\/b><span style=\"font-weight: 400;\">: Eating only during an 8-hour window naturally reduces calorie intake without the need to overly restrict what you eat, which promotes longer-term adherence and sustainability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Energy Levels<\/b><span style=\"font-weight: 400;\">: Many individuals have reported higher energy levels during fasting as their body adapts to the intermittent fasting protocol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential for Better Sleep<\/b><span style=\"font-weight: 400;\">: Some people find that not eating late in the evening improves their sleep quality, thanks to having a lighter stomach at bedtime.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Doesn&#8217;t Disrupt Daily Activities<\/b><span style=\"font-weight: 400;\">: As most people sleep for approximately 6-8 hours of the fasting period, the 16-hour fast does not severely disrupt daily activities or require any significant changes to your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Encourages Mindful Eating<\/b><span style=\"font-weight: 400;\">: The restricted window tends to make individuals more mindful of their food choices during the allotted time and prioritize nutrient-dense foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adaptable to Workout Schedules<\/b><span style=\"font-weight: 400;\">: Those who are physically active find it easy to schedule workouts before, during, or shortly after the feeding period, which caters to their individual energy needs and preferences.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, there are also other options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5:2 Diet<\/b><span style=\"font-weight: 400;\">: This method involves eating normally for five days of the week and restricting calorie intake to 500-600 kcal on two non-consecutive days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate-Day Fasting (ADF)<\/b><span style=\"font-weight: 400;\">: ADF means fasting every other day and consuming no more than 500 calories on fasting days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One Meal a Day (OMAD) or 23:1 Method<\/b><span style=\"font-weight: 400;\">: With OMAD, you eat one big meal in a single 60-minute window.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"mediterranean diet and intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stocking_up_on_Mediterranean_Diet_Foods\"><\/span><b>Stocking up on Mediterranean Diet Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get started with the Mediterranean diet, you must stock up on the following staples on your next grocery run:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and Vegetables:<\/b><span style=\"font-weight: 400;\"> Aim to fill half of your plate with colorful fruits and vegetables, including leafy greens, tomatoes, peppers, and berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole Grains: <\/b><span style=\"font-weight: 400;\">Choose whole grains such as brown rice, quinoa, and whole-wheat bread or pasta over refined grain products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Fats:<\/b><span style=\"font-weight: 400;\"> Opt for monounsaturated fats found in olive oil, avocados, nuts, and seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Beans, lentils, and chickpeas are rich sources of plant-based protein and fiber.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and Poultry:<\/b><span style=\"font-weight: 400;\"> Stick to fish and lean cuts of poultry, choosing baked or grilled over fried options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red Wine: <\/b><span style=\"font-weight: 400;\">Enjoy in moderation (one glass per day for women, two for men) if desired, as part of the Mediterranean diet.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planning_Your_Meals\"><\/span><b>Planning Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make it easier to stick to your fasting schedule, plan your meals within your eating window to ensure you consume all the necessary nutrients and stay satiated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few ideas for your Mediterranean diet meal plan:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Options\"><\/span><b>Breakfast Options:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with honey, walnuts, and a sprinkle of cinnamon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain toast with avocado and poached eggs, topped with fresh salsa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A smoothie bowl with spinach, banana, mixed berries, and a scoop of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal cooked with almond milk, topped with sliced figs and a drizzle of tahini.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_Options\"><\/span><b>Lunch Options:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A Mediterranean salad with chickpeas, cucumber, tomatoes, feta cheese, and olives, tossed in olive oil and lemon dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa tabbouleh with grilled chicken breast and a side of hummus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pita stuffed with falafel, mixed greens, and tzatziki sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil soup with a side of whole-grain bread and a mixed greens salad.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Options\"><\/span><b>Dinner Options:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled salmon with a side of roasted Mediterranean vegetables and a quinoa salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked chicken with a side of farro, roasted red peppers, and Kalamata olives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggplant parmesan with a side of whole-wheat spaghetti and marinara sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable paella with brown rice, artichokes, bell peppers, peas, and a lemon-garlic aioli.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_Options\"><\/span><b>Snack Options:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A handful of almonds or walnuts with a piece of fruit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrot and cucumber sticks with baba ganoush.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small bowl of olives with slices of manchego cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Homemade pita chips with tzatziki dip.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Hydration Options (during the fasting period):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water with lemon, cucumber, or berries for added flavor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbal teas such as chamomile, peppermint, or ginger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or unsweetened tea for a caffeine boost.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this <a href=\"https:\/\/betterme.world\/articles\/keto-lasagna\/\">Keto Lasagna<\/a> recipe guide, you\u2019ll find easy instructions for a hearty and flavorful meal that\u2019s perfect for those who are following the Mediterranean diet.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\">set this plan in motion<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Avoid_While_Fasting\"><\/span><b>What Foods Should You Avoid While Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While fasting, you should avoid the consumption of any solid foods or beverages with calories, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calorie-dense snacks such as chips, cookies, and candy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ultra-processed or fried foods that are high in unhealthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugar-sweetened beverages such as soda, energy drinks, and sweetened coffee or tea.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol (outside of your designated glass of red wine).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole milk or creamer in your coffee or tea.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After fasting, you should avoid overindulging too often in unhealthy foods as this can negate the benefits of intermittent fasting. The Mediterranean diet encourages to limit or avoid the following foods altogether:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Highly processed and refined foods such as white bread, pasta, and rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat such as beef, pork, and lamb.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter or margarine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat dairy products such as cheese and cream.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re following a specific protocol, such as a pesco-Mediterranean diet with intermittent fasting, you should avoid red meat and dairy altogether. Otherwise, you can enjoy these foods in moderation as part of a balanced Mediterranean diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our blog, <a href=\"https:\/\/betterme.world\/articles\/carb-cycling-and-intermittent-fasting\/\">Carb Cycling and Intermittent Fasting<\/a>, we show how other diet protocols can be combined with intermittent fasting to provide a more personalized approach.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Better_Intermittent_Fasting_or_Mediterranean_Diet\"><\/span><b>Which Is Better: Intermittent Fasting or Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both intermittent fasting and the Mediterranean diet have their unique benefits, so a comparison may not be entirely fair. While the former is focused on when to eat, the latter emphasizes what you should eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By promoting mindful and consistent eating habits, both methods can lead to sustainable weight loss, improved heart health, and better blood sugar management. Ultimately, the best approach is the one you can stick to in the long term that works best for your individual preferences and needs.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"mediterranean diet and intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_lose_belly_fat_on_the_Mediterranean_diet\"><\/span><strong>Do you lose belly fat on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may lose belly fat on the Mediterranean diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20973675\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) as it involves limiting ultra-processed foods and emphasizes whole foods that are high in fiber and healthy fats that promote satiety (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, results may vary depending on individual factors such as calorie intake, physical activity levels, and genetics.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_not_allowed_on_the_Mediterranean_diet\"><\/span><strong>What is not allowed on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The Mediterranean diet discourages consuming ultra-processed foods, red meat, and high-fat dairy products. It also limits added sugars and refined grains such as white bread and pasta.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_lose_weight_faster_on_keto_or_the_Mediterranean_diet\"><\/span><strong>Do you lose weight faster on keto or the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s difficult to compare weight loss speed between the keto and Mediterranean diets, as individual factors play a significant role.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both can lead to weight loss when a calorie deficit is created, but the Mediterranean diet may be more sustainable for long-term weight management due to the emphasis it places on balanced nutrition and lifestyle habits (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/exploring-the-relationship-between-the-mediterranean-diet-and-weight-loss-maintenance-the-medweight-study\/010E19A22444D3EA34FDBC6D1E097BC3\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_168_fasting_Mediterranean_diet\"><\/span><strong>What is the 16\/8 fasting Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 16\/8 fasting method involves limiting your daily eating window to 8 hours, followed by a 16-hour fast. During the 8-hour eating window, you&#8217;ll follow a Mediterranean diet that emphasizes whole, nutritious foods, and a balance of healthy fats, lean proteins, and complex carbohydrates.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting combined with the Mediterranean diet may offer numerous health benefits while also promoting sustainable weight loss and improved overall well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With various intermittent fasting protocols to choose from, it&#8217;s important that you find the one that best suits your lifestyle and individual needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also remember to stock up on healthy Mediterranean diet staples, plan your meals within your eating window, and limit or avoid unhealthy foods during both fasting and non-fasting periods in order to see optimal results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Mediterranean diet is ranked among the healthiest eating patterns in the world. Evidence suggests that it enhances overall wellness, improves cardiovascular health, and even supports longevity (15). It isn&#8217;t primarily a weight-loss diet as the number of calories isn&#8217;t strictly regulated, but changing to a Mediterranean eating pattern from a typical Western diet is [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":59001,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[117,87],"class_list":["post-58997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 MEDITERRANEAN DIET AND INTERMITTENT FASTING \u27a4 is a winning combination for sustainable weight management and overall health. Discover meal ideas, foods to avoid, and answers to frequently asked questions in our guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds\" \/>\n<meta property=\"og:description\" content=\"The \u2605 MEDITERRANEAN DIET AND INTERMITTENT FASTING \u27a4 is a winning combination for sustainable weight management and overall health. Discover meal ideas, foods to avoid, and answers to frequently asked questions in our guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-16T10:52:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds\",\"dateModified\":\"2024-02-16T10:52:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\"},\"wordCount\":2210,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The Mediterranean diet is ranked among the healthiest eating patterns in the world. Evidence suggests that it enhances overall wellness, improves cardiovascular health, and even supports longevity (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It isn't primarily a weight-loss diet as the number of calories isn't strictly regulated, but changing to a Mediterranean eating pattern from a typical <a href=\\\"https:\/\/betterme.world\/articles\/western-diet\/\\\">Western diet<\/a> is likely to result in a reduced calorie intake.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Intermittent fasting, on the other hand, is focused on the timing of meals instead of specific food choices. By limiting your eating intervals, typically to a window of 6-8 hours a day, you're more likely to create a caloric deficit and therefore, lose weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Combining the Mediterranean diet's nutrient-rich, whole-food-based approach with the potential weight management benefits of intermittent fasting (IF) could yield superior outcomes.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how (and why) to do it:<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Mediterranean Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The traditional Mediterranean diet ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\",\"url\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/\",\"name\":\"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3.png\",\"dateModified\":\"2024-02-16T10:52:34+00:00\",\"description\":\"The \u2605 MEDITERRANEAN DIET AND INTERMITTENT FASTING \u27a4 is a winning combination for sustainable weight management and overall health. 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Discover meal ideas, foods to avoid, and answers to frequently asked questions in our guide.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds","og_description":"The \u2605 MEDITERRANEAN DIET AND INTERMITTENT FASTING \u27a4 is a winning combination for sustainable weight management and overall health. Discover meal ideas, foods to avoid, and answers to frequently asked questions in our guide.","og_url":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-02-16T10:52:34+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds","dateModified":"2024-02-16T10:52:34+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/"},"wordCount":2210,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The Mediterranean diet is ranked among the healthiest eating patterns in the world. Evidence suggests that it enhances overall wellness, improves cardiovascular health, and even supports longevity (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). It isn't primarily a weight-loss diet as the number of calories isn't strictly regulated, but changing to a Mediterranean eating pattern from a typical <a href=\"https:\/\/betterme.world\/articles\/western-diet\/\">Western diet<\/a> is likely to result in a reduced calorie intake.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_and_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Intermittent fasting, on the other hand, is focused on the timing of meals instead of specific food choices. By limiting your eating intervals, typically to a window of 6-8 hours a day, you're more likely to create a caloric deficit and therefore, lose weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Combining the Mediterranean diet's nutrient-rich, whole-food-based approach with the potential weight management benefits of intermittent fasting (IF) could yield superior outcomes.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how (and why) to do it:<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Mediterranean Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The traditional Mediterranean diet ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/","url":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/","name":"Mediterranean Diet and Intermittent Fasting: How to Get the Best of Both Worlds - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-and-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/3-3.png","dateModified":"2024-02-16T10:52:34+00:00","description":"The \u2605 MEDITERRANEAN DIET AND INTERMITTENT FASTING \u27a4 is a winning combination for sustainable weight management and overall health. 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