{"id":59775,"date":"2024-03-29T13:56:12","date_gmt":"2024-03-29T13:56:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59775"},"modified":"2024-09-05T08:11:02","modified_gmt":"2024-09-05T08:11:02","slug":"mediterranean-diet-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/","title":{"rendered":"Mediterranean Diet for Weight Loss"},"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-for-weight-loss\/#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-for-weight-loss\/#What_Exactly_Do_You_Eat_on_a_Mediterranean_Diet\" >What Exactly Do You Eat on a 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-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#What_Are_the_Top_10_Foods_on_a_Mediterranean_Diet\" >What Are the Top 10 Foods on a 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-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#Is_the_Mediterranean_Diet_Good_for_Weight_Loss\" >Is the Mediterranean Diet Good for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#What_Are_the_Benefits_of_the_Mediterranean_Diet\" >What Are the Benefits of the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#What_Are_the_Disadvantages_of_the_Mediterranean_Diet\" >What Are the Disadvantages of the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#How_Long_Does_It_Take_to_See_Results_from_a_Mediterranean_Diet\" >How Long Does It Take to See Results from a Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#Why_Am_I_Not_Losing_Weight_on_the_Mediterranean_Diet\" >Why Am I Not Losing Weight on the Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#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-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#What_is_the_number_1_healthiest_diet\" >What is the number 1 healthiest diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#What_isnt_allowed_on_the_Mediterranean_diet\" >What isn\u2019t 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-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#Why_am_I_gaining_weight_on_a_Mediterranean_diet\" >Why am I gaining weight on a 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-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\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 Mediterranean diet, which is also known as the Med diet, is one of the most well-known diets throughout the world. It originated in cities surrounding the Mediterranean Sea and reflects food patterns that are typical to those of Greece and Southern Italy in the 1960s (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The Mediterranean diet for weight loss consists of a wide variety of foods that may vary from culture to culture.\u00a0<\/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_for_weight_loss&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_for_weight_loss\" 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;\">The easy Mediterranean diet program centers around the use of extra virgin olive oil as the primary source of fat. <\/span><a href=\"https:\/\/betterme.world\/articles\/olive-oil-vs-vegetable-oil\/\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/a><span style=\"font-weight: 400;\"> contains beneficial fatty acids and is a common ingredient in Mediterranean recipes (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0098299719300470\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Studies have shown that extra virgin olive oil can help reduce inflammation, improve liver health, and provide antioxidants for overall wellness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8424077\/#:~:text=Finally%2C%20olive%20oil%20has%20various,and%20other%20beneficial%20health%20effects.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Consuming healthy fats is essential for maintaining good health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exactly_Do_You_Eat_on_a_Mediterranean_Diet\"><\/span><b>What Exactly Do You Eat on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Traditionally, the <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\"><span style=\"font-weight: 400;\">Mediterranean diet food list<\/span><\/a><span style=\"font-weight: 400;\"> consists of a high intake of plant foods such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">F<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-fruit\/\"><span style=\"font-weight: 400;\">ruits<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-vegetables\/\"><span style=\"font-weight: 400;\">egetables<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-<\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-grains\/\"><span style=\"font-weight: 400;\">grain<\/span><\/a><span style=\"font-weight: 400;\"> bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimally refined cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Needs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It also includes low-fat dairy products, eggs, fish, <\/span><a href=\"https:\/\/betterme.world\/articles\/is-sweet-red-wine-good-for-you\/\"><span style=\"font-weight: 400;\">red wine<\/span><\/a><span style=\"font-weight: 400;\">, and poultry. Red meat and processed food consumption is kept to a minimum.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re following the Mediterranean diet, you should expect to eat plenty of fruits and vegetables, a variety of seafood, chicken, and healthy fats. Although there are no specific rules to follow, we recommend incorporating these general guidelines into your daily routine. The Mediterranean diet recipes offer tips on flavoring foods with spices instead of salt and rely less on animal products and meat than other diets.\u00a0<\/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_for_weight_loss\">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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_10_Foods_on_a_Mediterranean_Diet\"><\/span><b>What Are the Top 10 Foods on a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The top 10 foods on a Mediterranean diet for weight loss <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\"><span style=\"font-weight: 400;\">food list<\/span><\/a><span style=\"font-weight: 400;\"> are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat cheese or yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red wine<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_Mediterranean_Diet_Good_for_Weight_Loss\"><\/span><b>Is the Mediterranean Diet Good for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Studies have consistently shown that following the Mediterranean diet is a practical and easy way to lose weight. The diet includes widely available foods and can be prepared in many different ways to cater to your taste preferences. However, the benefits of the Mediterranean diet are far more than just weight loss. Research strongly suggests that it also leads to significant improvements in a person&#8217;s (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7360456\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-calculate-body-fat\/\"><span style=\"font-weight: 400;\">ody mass index (BMI)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood pressure<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet promotes a higher intake of dietary fiber, which helps you feel full for longer periods of time. In addition, the diet includes many common foods with low energy density and glycemic load, which can help control your appetite. The high water content in the foods included in the Mediterranean diet also makes it a highly nutritious and effective diet for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9105806\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is a great option for those who are looking for an evidence-based diet for weight loss that can help keep the weight off in the long term. A recent review found that it had the strongest evidence of weight loss. Its focus on vegetables, healthy fats, and natural sugars makes it an excellent choice for weight management (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/#ref39\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To start your day on the right foot, we recommend making your highest-calorie meal a Mediterranean diet for weight loss <\/span><a href=\"https:\/\/betterme.world\/articles\/high-fiber-breakfast\/\"><span style=\"font-weight: 400;\">breakfast high in protein and fiber<\/span><\/a><span style=\"font-weight: 400;\">. This meal timing will give you the energy boost you need to stay on track with your weight loss goals.<\/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_for_weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"Mediterranean diet for weight loss\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_the_Mediterranean_Diet\"><\/span><b>What Are the Benefits of the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\"><span style=\"font-weight: 400;\">Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> is not just helpful for weight loss, it also offers numerous health benefits that improve overall physical and mental wellness. The diet includes foods that are rich in antioxidants and anti-inflammatory nutrients that the body responds to positively. By following the Mediterranean diet, you can better manage or prevent certain chronic diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent review found that these foods in the diet help prevent DNA damage and slow down cancer cell formation, thereby reducing the risk of cancer (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/9\/2059\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Adhering to this diet may also lower your risk of (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular disease<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High <\/span><a href=\"https:\/\/betterme.world\/articles\/high-blood-pressure-diet-menu\/\"><span style=\"font-weight: 400;\">blood pressure<\/span><\/a><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High cholesterol<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O<\/span><a href=\"https:\/\/betterme.world\/articles\/obesity-vs-morbid-obesity\/\"><span style=\"font-weight: 400;\">besity<\/span><\/a><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cognitive decline<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D<\/span><a href=\"https:\/\/betterme.world\/articles\/foods-to-prevent-dementia\/\"><span style=\"font-weight: 400;\">ementia<\/span><\/a><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alzheimer&#8217;s disease<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your mental health is as vital as your physical health. Fortunately, the Mediterranean diet may significantly improve symptoms of depression. This is because the diet requires a higher intake of <\/span><a href=\"https:\/\/betterme.world\/articles\/omega-3-weight-loss\/\"><span style=\"font-weight: 400;\">omega-3<\/span><\/a><span style=\"font-weight: 400;\"> fatty acids, which helps balance brain chemicals and enhance mood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7536728\/#r6\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Disadvantages_of_the_Mediterranean_Diet\"><\/span><b>What Are the Disadvantages of the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet for weight loss is loved by <\/span><a href=\"https:\/\/betterme.world\/articles\/becoming-a-vegetarian\/\"><span style=\"font-weight: 400;\">vegetarians<\/span><\/a><span style=\"font-weight: 400;\">, but it may pose challenges for red meat lovers. Many households rely heavily on meats such as steak and ground beef, which are great sources of <\/span><a href=\"https:\/\/betterme.world\/articles\/7-day-anemia-diet-plan\/\"><span style=\"font-weight: 400;\">iron<\/span><\/a><span style=\"font-weight: 400;\"> essential to our health. If you choose to follow this diet, you need to ensure you consume other sources of iron, such as beans, dark leafy vegetables, and eggs (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/anemia\/iron-deficiency-anemia\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has highlighted other disadvantages, including the high quantity of fats and carbohydrates (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/24\/9321\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This can make it unhealthy for those with diabetes, allergies, or digestive conditions. For example, tree nuts are a major food allergen, and high-fat foods can trigger flare-ups in individuals who have been diagnosed with irritable bowel syndrome (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33920966\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cooking meals for a family while following the Mediterranean diet can sometimes be challenging. This diet involves <\/span><a href=\"https:\/\/betterme.world\/articles\/meal-planning-benefits\/\"><span style=\"font-weight: 400;\">meal planning<\/span><\/a><span style=\"font-weight: 400;\">, which makes it convenient for busy individuals who need to prepare meals for their families. However, the need for more time to cook and prepare meals can be inconvenient for some people and others in the household may not find the food limitations appealing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_See_Results_from_a_Mediterranean_Diet\"><\/span><b>How Long Does It Take to See Results from a Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When starting any diet, individuals can expect different results and timelines. Several factors influence how quickly weight is lost, including (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Current state of health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Level and amount of exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic conditions, such as diabetes or heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gender<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep quality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genetics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D<\/span><a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/\"><span style=\"font-weight: 400;\">aily water intake<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before you start a new diet, you should consult your doctor. They can help guide you based on your current health requirements and recommend a suitable exercise level. Certain medications that treat conditions such as depression and high blood pressure can lead to weight gain. In such cases, your doctor may suggest an alternative medication to help support your weight loss journey.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to seeing results, the fastest way is typically by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Setting goals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeking support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercising regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Managing stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">G<\/span><span style=\"font-weight: 400;\">etting a good night&#8217;s sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adopting a healthy eating plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding red meats and alcohol, except occasional red wine\u00a0<\/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_for_weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1.png\" alt=\"Mediterranean diet for weight loss\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_on_the_Mediterranean_Diet\"><\/span><b>Why Am I Not Losing Weight on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you incorporating regular exercise into your routine in addition to following the diet plan? Although reducing caloric intake can be helpful, it&#8217;s important to remember that exercise is essential for success. Experts suggest pairing your Mediterranean diet meal plan with moderate-intensity activities, such as brisk walking or dancing, for at least 150 minutes weekly to help with weight loss (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Accountability is another factor that could hinder your weight loss progress. Weighing yourself weekly can help you stay accountable and track your progress. If you notice any unfavorable changes in your weight, consider the amount of exercise you&#8217;ve done and the foods you&#8217;ve eaten in the days leading up to it. Even small changes can have a significant impact on your weight loss journey. Keeping a food journal can also help you stay on track.<\/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_for_weight_loss\">set this plan in motion<\/a>!<\/strong><\/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=\"What_is_the_number_1_healthiest_diet\"><\/span><strong>What is the number 1 healthiest diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is impossible to declare a single healthy diet plan as the genetics and lifestyles of individuals vary. However, consuming a nutritious and well-balanced diet that is tailored to your specific health needs is the best option. Some people may require a <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\"><span style=\"font-weight: 400;\">structured diet plan<\/span><\/a><span style=\"font-weight: 400;\"> that restricts certain foods and quantities to manage their weight. The easy Mediterranean diet is one such option that can aid with weight loss and help you achieve your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_isnt_allowed_on_the_Mediterranean_diet\"><\/span><strong>What isn\u2019t 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 for weight loss prohibits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined sugars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trans fats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It also limits the consumption of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol, except red wine<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_gaining_weight_on_a_Mediterranean_diet\"><\/span><strong>Why am I gaining weight on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\"><span style=\"font-weight: 400;\">Portion control<\/span><\/a><span style=\"font-weight: 400;\"> plays a vital role when trying to shed some weight. It&#8217;s common to feel the urge to finish all the food on your plate, but it&#8217;s best to avoid doing so. Suppose you&#8217;re consuming high-fat foods such as nuts or meat. In this case, sticking to a smaller serving to limit your calorie intake is recommended. The same goes for carbohydrates, which can contain hidden sugars and calories. If you&#8217;re still hungry, you can eat more vegetables to fill yourself up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to watching what you eat, keeping a close eye on your physical activity levels is essential. Diet alone may not necessarily lead to weight loss, particularly if you need to move more. If you&#8217;re new to exercise, start small and set achievable goals. Engage in an activity you enjoy, such as <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-hiking\/\"><span style=\"font-weight: 400;\">hiking<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\"><span style=\"font-weight: 400;\">swimming<\/span><\/a><span style=\"font-weight: 400;\">, or <\/span><a href=\"https:\/\/betterme.world\/articles\/japanese-yoga\/\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\">, to make it fun and less like work. Other helpful tips to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establish and maintain a consistent bedtime routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize both the quality and quantity of your sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a water bottle that tracks your daily intake to ensure you meet your hydration goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a food <\/span><a href=\"https:\/\/betterme.world\/articles\/wellness-planner\/\"><span style=\"font-weight: 400;\">journal<\/span><\/a><span style=\"font-weight: 400;\"> to track your eating habits and identify areas for improvement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure you&#8217;re consuming a healthy diet that\u2019s neither too little nor too much.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schedule a physical exam with your doctor to ensure your body is healthy and ready for weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Share your diet with a loved one using the share button below to get the extra support you need to meet your weight loss goals and stay accountable.\u00a0<\/span><\/li>\n<\/ul>\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\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_diet_for_weight_loss&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-mp4-1.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_for_weight_loss\" 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-mp4-1.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;\">The Mediterranean diet is one of the most well-known and popular diets on the market. It includes various foods that offer numerous health benefits to improve overall physical and mental wellness. An evidence-based diet such as the Mediterranean diet can help you lose weight and achieve your goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is the Mediterranean diet? The Mediterranean diet, which is also known as the Med diet, is one of the most well-known diets throughout the world. It originated in cities surrounding the Mediterranean Sea and reflects food patterns that are typical to those of Greece and Southern Italy in the 1960s (11). The Mediterranean diet [&hellip;]<\/p>\n","protected":false},"author":88,"featured_media":59779,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[241],"class_list":["post-59775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"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 for Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"Is the \u2605 MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 ? 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Learn about the benefits it offers and what foods are included\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/\" \/>\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=\"2024-09-05T08:11:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_415721434-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1663\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Stephanie Wright, RN, BSN\" \/>\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=\"Stephanie Wright, RN, BSN\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 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-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/\"},\"author\":{\"name\":\"Stephanie Wright, RN, BSN\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b8f9e310f30c6bc3cbd731a3ca5b0ce9\"},\"headline\":\"Mediterranean Diet for Weight Loss\",\"dateModified\":\"2024-09-05T08:11:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/\"},\"wordCount\":1467,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_415721434-scaled.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What is the Mediterranean diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The Mediterranean diet, which is also known as the Med diet, is one of the most well-known diets throughout the world. It originated in cities surrounding the Mediterranean Sea and reflects food patterns that are typical to those of Greece and Southern Italy in the 1960s (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The Mediterranean diet for weight loss consists of a wide variety of foods that may vary from culture to culture.\u00a0<\/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_for_weight_loss\\\\&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;\\\">The easy Mediterranean diet program centers around the use of extra virgin olive oil as the primary source of fat. <\/span><a href=\\\"https:\/\/betterme.world\/articles\/olive-oil-vs-vegetable-oil\/\\\"><span style=\\\"font-weight: 400;\\\">Olive oil<\/span><\/a><span style=\\\"font-weight: 400;\\\"> contains beneficial fatty acids and is a common ingredient in Mediterranean recipes (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0098299719300470\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Learn about the benefits it offers and what foods are included","og_url":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-09-05T08:11:02+00:00","og_image":[{"width":2560,"height":1663,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_415721434-scaled.jpg","type":"image\/jpeg"}],"author":"Stephanie Wright, RN, BSN","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Stephanie Wright, RN, BSN","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/"},"author":{"name":"Stephanie Wright, RN, BSN","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b8f9e310f30c6bc3cbd731a3ca5b0ce9"},"headline":"Mediterranean Diet for Weight Loss","dateModified":"2024-09-05T08:11:02+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/"},"wordCount":1467,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_415721434-scaled.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What is the Mediterranean diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The Mediterranean diet, which is also known as the Med diet, is one of the most well-known diets throughout the world. It originated in cities surrounding the Mediterranean Sea and reflects food patterns that are typical to those of Greece and Southern Italy in the 1960s (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The Mediterranean diet for weight loss consists of a wide variety of foods that may vary from culture to culture.\u00a0<\/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_for_weight_loss\\&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;\">The easy Mediterranean diet program centers around the use of extra virgin olive oil as the primary source of fat. <\/span><a href=\"https:\/\/betterme.world\/articles\/olive-oil-vs-vegetable-oil\/\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/a><span style=\"font-weight: 400;\"> contains beneficial fatty acids and is a common ingredient in Mediterranean recipes (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0098299719300470\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Studies have shown that extra virgin olive oil can help reduce inflammation, improve liver health, and provide antioxidants for overall wellness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.go ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/","url":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/","name":"Mediterranean Diet for Weight Loss - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_415721434-scaled.jpg","dateModified":"2024-09-05T08:11:02+00:00","description":"Is the \u2605 MEDITERRANEAN DIET FOR WEIGHT LOSS \u27a4 ? 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