Mediterranean Diet: 10 Tips For Weight Loss

The Mediterranean diet requires a little more time for cooking as it does not use snacks. However, you will notice a difference as your weight begins to drop.
Mediterranean diet: 10 tips for weight loss

The Mediterranean diet is one of the healthiest diet options, as it covers not only healthy and caring nutrition, but also a whole lifestyle that enables a better lifestyle. Read the following 10 tips to help you lose weight without making great sacrifices. 

Weight loss through the Mediterranean diet

The Mediterranean diet includes a lot of salad

Why is the Mediterranean diet often praised as so healthy? Numerous studies support the health effects of this diet, for example, a reduced risk of heart disease due to the very healthy ingredients used in the diet, which are part of the ideal food pyramid. Olive oil, fresh fruits and vegetables, fiber, fish, seafood, seeds, antioxidants, vitamin C… And of course an active lifestyle that includes walking outdoors as well as relationships based on positive emotions.

Healthy eating without sweets or snacks, as well as  an active lifestyle and ingesting homemade foods made from fresh ingredients and served in appropriate portions, are the key to losing weight with this diet. Are you ready? Let’s get started!

1. The importance of cereals and wholemeal bread

Can I really eat bread while on a diet? Of course you can, as long as it’s whole grain bread with lots of seeds. Try to avoid all kinds of loaves with too much processed flour and too much fat. Ideally, bread should be high in fiber such as oat bread or rye bread. These types of bread take care of the digestive tract, are easier to digest, provide vitamins and minerals, and overall are so healthy that your body will thank you.  If you make it a habit to eat a slice of bread smeared with olive oil for breakfast, you will take effect better than ever.

2. Olive oil is the main source of fat in your diet

We have already mentioned this. Olive oil is the cornerstone of the Mediterranean diet. This natural treasure is full of vitamin E and monounsaturated fatty acids that pamper the heart, lower cholesterol and protect against all kinds of heart disease. It’s great for use in all cooking, so it’s worth taking the habit of utilizing this gastronomic treasure in everyday cooking.

3. Antioxidant fruits

fruit plate


Orange juice, lemon juice, delicious apples, blood grapefruit, pomegranate, melon, grapes, watermelon… All of these are great elements to include in breakfast or salads. Only the sky is the limit when it comes to gastronomic creations. These fruits are healthy, strengthen the immune system, cleanse the body and help lose weight combined with a daily diet. It’s worth keeping in mind that the Mediterranean diet – like many other diets – requires eating  5 fruits a day.

4. Plenty of fresh vegetables

Mushrooms, tomatoes, peppers, eggplant, onions, spinach, pumpkin… All of these are tasty vegetables that are perfect for a simple meal supplemented with olive oil. In the Mediterranean diet, you can make delicious salads from vegetables, olives and nuts.

The healthiest way to eat vegetables is to eat them raw whenever possible. Peppers, Spinach, Tomatoes, Onions… Serving all of these vegetables raw gives the eater plenty of digestive enzymes that protect the stomach and internal organs. Play with different combinations of colors and flavors and always try to conjure up a portion of salad for lunch. Salads are hardly recommended for eating in the evening, as certain ingredients such as green salad and spinach do not melt very quickly.

5. Nuts


Peanuts, almonds, pistachios… These nuts are healthy and rich in magnesium, calcium and phosphorus. They are a great addition to your breakfast and salads, for example, and are an integral part of the Mediterranean diet.

6. Always eat according to the seasonal offerings instead of meals

It is definitely recommended to drink natural fruit juice instead of bottled juice purchased from supermarkets. The Mediterranean diet requires a little more time for cooking, as you will need to prepare your own meals and avoid supermarket meals. You can eat rice, cooked vegetables, fresh fish and natural juices, but the diet should follow the supply of fruits and vegetables according to the supply of the current season.

7. Fermented milk products

It is common knowledge that dairy products are not always so healthy. However, dairy products made through the fermentation process such as kefir, yogurt and various cheeses can be very healthy. They bring into the body micro-organisms that are absolutely essential for balancing the functioning of the internal organs.

8. Lean meat

Meat, preferably chicken or turkey, can be eaten twice a week without worries. In particular, the white meat of chicken and turkey is not only tasty, but also lean.

9. Oily fish


Sardines, mackerel, tuna, salmon… At least twice a week. The fat contained in these fish promotes health and is very high in Omega-6 fatty acids. So don’t exclude fatty fish from the Mediterranean diet.

10. Active lifestyle


Go for walks in the mornings and go outside more in general to enjoy the fresh air and nature. Light exercise in the evenings while jogging with a friend, drinking plenty of water, enjoying the sun and relationships… All this enhances your quality of life, which  is also reflected in your physical health.

If you follow these dietary guidelines and avoid sweets, fats, and snacks, you will gradually begin to lose weight. Remember that another important guide to following a Mediterranean diet is not to eat large doses. Fill your plate so that the dose is enough but not too much. Also, don’t forget to enjoy a glass of wine every day as it will do good to your heart.

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