weight loss and healthy eating resource

Mediterranean Diet Review

3.80 1 2 3 4 5
Short-term Weight Loss3.9
Long-term Weight Loss2.9
Nutritional completeness4.5
Ease of Use4

How the Mediterranean Diet Works

While the Mediterranean diet has become increasingly popular in the last few decades, it has its origins in the centuries old diets of Mediterranean countries that have relatively low heart disease rates such as Greece, southern Italy and Spain. This diet has its own food pyramid and emphasizes foods such as fruits, vegetables and seafood. It also requires exercise and encourages participants to drink wine and eat meals with other people.

Do Dieters Lose Weight on the Mediterranean Diet?

There is a great deal of variability in terms of weight lost on the Mediterranean diet. This is because weight loss requires more than eating the foods specified by the program. Weight loss requires calorie reduction. Limiting portion sizes can be particularly challenging when faced with typical Mediterranean fare; lasagna, spanakopita or, even, fish often go hand-in-hand with huge holiday helpings for many people. Eat these kind of meals with other people, as the Mediterranean diet suggests you do, then you may be also tapping into years of behavioral conditioning which also make it much easier for you to overeat. If this is you, then you are not alone in your need for a program which directly shows you how to reduce your caloric intake. Additionally, many of the available books have similarly vague exercise recommendations, making it difficult for individuals to consistently reap the calorie burning benefits of exercise.

Level of Effort

Although Mediterranean diet books and recipes are widely available, not having a single plan to follow means that dieters will need to spend time choosing a particular plan. Additionally, the Mediterranean diet pyramid, which communicates the basics of the program, was loosely based upon the extremely confusing and now abandoned US Food Pyramid; it is rather telling that the United States government spent money to create “choose my plate”, the food pyramid’s replacement. The food pyramid design is simply too difficult to successfully use in creating a healthful diet. Include the need for designing an exercise program and the Mediterranean diet requires a high level of effort to follow, particularly in the initial stages.


While the Mediterranean diet offers some guidance on heart-healthier food choices, it is not a strong choice for weight loss success. Participants may find that it is difficult, if not impossible, to create a program to follow without the guidance, let alone follow vague advice to exercise, eat with others and consume foods according to the Mediterranean diet pyramid.

Read more
User Feedback
3 comments / 0% approval
posted 27 October 2015, 08:02   *
Eating bowls of nuts and breads drizzled in olive oil can make keeping up with how many calories you're consuming a near impossible task, and too much of even the "good" fats is going to make you fat. Alcohol isn't a good option for anyone who is trying to lose weight, and it has its own health risks and concerns. While it may yield benefits to those with strong sense of restraint, having more than a glass of wine a day probably isn't going to be too good for your health and weight in the long run.
posted 24 December 2014, 02:41   *
So you need to make your own eating plan?
posted 13 December 2014, 14:31   *