Mediterranean Diet Review: Is It Worth the Hype?

What Is Mediterranean Diet?

It’s widely accepted that inhabitants of countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cardiovascular and cancer diseases. The most surprising factor is an active lifestyle, weight control, and eating a diet low in white meat, red wine, sugar, and saturated fat and rich in fruits, nuts, and other nutritious foods.

A Mediterranean diet could provide numerous health benefits such as weight reduction, brain and heart health, prevention of cancer, and diabetes prevention and management. When you adhere to this Mediterranean food plan, you can maintain weight and avoid chronic diseases.

There isn’t “a” Mediterranean diet. Greeks have different eating habits than Italians and eat differently from French and Spanish. However, they have many of the same ideas. Together with The Harvard School of Public Health and the World Health Organization, Oldways is, a non-profit food thought tank located in Boston, created a consumer-friendly Mediterranean eating pyramid that provides tips on how to take your food to the table or wine glasses in the Mediterranean way.

Balanced Diet

They fall within the accepted limits in terms of carbohydrates, protein, fat, and other nutrients.

Pros & Cons

  • Well-nourished
  • A variety of foods and flavors
  • A lot of grunt work
  • Pricey but not excessively expensive

U.S. News Best Diet Rankings

Mediterranean Diet ranked #1 in Best Diets Overall. Forty diets were analyzed with input from a panel composed of health experts. Check out our ranking of the diets below.

Mediterranean Diet is ranked:

  • Best Diets Overall
  • Best Plant-Based Diets
  • Best Fast Weight-Loss Diets
  • Best Weight-Loss Diets
  • Best Heart-Healthy Diets
  • Best Diabetes Diets
  • Best Diets for Healthy Eating
  • Easiest Diets to Follow



  • 3.0/5 Short-Term Weight Loss
  • 3.0/5 Long-Term Weight Loss
  • 3.7/5 Easy to Follow
  • 4.8/5 Healthy

Expert reviews determine scores.

What Exactly Is Mediterranean Diet Work?


Do: Get your hands on whole grains and fruits.

Since the Mediterranean diet is an eating plan and not a strict diet, you’re entirely on your own to determine how many calories you’ll need to consume to reduce or keep weight off, what you’ll do to keep active, and how you’ll structure the Mediterranean menu.

A Mediterranean diet pyramid is an excellent way to start you on the path. The pyramid emphasizes eating fruit, vegetables, whole grains, legumes, beans, nuts, olive oil, and delicious spices and herbs such as fish and seafood at least two every week; and eggs, poultry as well as yogurt and cheese in moderation, and putting aside the sweets and meats to special events. Add some red wine (if you’re feeling fancy). Be sure to remain physically active, and you’ll be good to go.

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Although it’s not required drinking a glass of wine daily for females and two glasses per day for men is acceptable when your doctor has advised it. Red wine is a source of resveratrol, an ingredient that appears to prolong your life by years. However, you’ll need to drink hundreds or even thousands of glasses to accumulate enough resveratrol to make a difference.

Along With America’s Test Kitchen, U.S. News has put together the day’s worth of dishes based on eating the Mediterranean food plan.

How Can The Mediterranean Diet Help You?

If you’re planning to begin the Mediterranean diet or have already begun your weight loss journey, it’s essential to be aware of the various ways to get support. Here are a few examples of ways you can benefit from the Mediterranean diet can benefit you:

  • Food kits from the most well-known meal delivery firms.
  • Online recipes sites.
  • Cookbooks, for instance, ” The Complete Mediterranean Cookbook 500 vibrant and Kitchen-Tested Recipes to Live and Eating Healthy Every Day” by America’s Test Kitchen.
  • Information from Oldways includes a Facebook Support group and cookbooks, and online recipes.

What Foods Can I Have?

How Much Does Mediterranean Diet Cost?

The price associated with eating the Mediterranean diet, as with other aspects of the food, is contingent on how you design it. While certain ingredients like olive oil nuts, fish, and fresh fruits and vegetables – may be costly, There are many ways to keep the cost affordable, particularly if you’re substituting red meats and meals with plant-based cooking. There is evidence that suggests.

Your purchases are essential as well. Are you unable to afford the 50-dollar bottle of vino? Get one for just $15 instead. Also, grab whatever vegetables are being sold that day rather than the $3 per piece artichokes.

Can the Mediterranean Diet Help You Lose Weight?

It is believed that the Mediterranean diet can help you shed weight. Many people worry that a diet similar to the Mediterranean diet, saturated with fats, such as olive oil, avocado, olives, avocado, and some cheese – can make them fatter. Still, more and more studies suggest that the reverse is the case.

It all depends on what aspects you consider and how they compare to your current eating habits. If, for example, you incorporate the concept of a “calorie deficit” in your diet by eating fewer calories than the daily recommended maximum or burning off excess through exercise you will lose some weight. Your choice is the pace at which you lose them and whether you can keep the weight off.

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Here’s a look at a couple of studies that address weight loss with this Mediterranean diet:

  • A meta-analysis published in the year 2019 by the journal Nutrients indicates that eating the Mediterranean diet can lead to better outcomes in the treatment of cardiovascular disease and Type 2 diabetes. Overweight as well as metabolic syndrome.
  • A study from 2018 published in Nutrition and Diabetes examined the dietary habits of 32,119 Italian participants over twelve years. Researchers concluded that a Mediterranean diet could lead to lower weight gain and a minor increase in waist circumference. However, they also state that their findings are not without flaws, and more studies on intervention are required to verify their findings.
  • In the year 2019, The Lancet Diabetes & Endocrinology journal released a revised analysis of the data from Predimed the five-year trial that included 5,859 adults (1,588 participants were excluded if the study was canceled and published in 2017) who had type 2 diabetes and were at risk of cardiovascular disease, who were assigned either a Mediterranean diet supplemented by olive oil or the same diet supplemented by nuts or the control diet. Although the group supplemented with olive oil did not experience the same outcome statistically, those who followed the Mediterranean diet and ate nuts also noticed an increase in waist size over five years.
  • A study from 2010 conducted by the journal Diabetes, Obesity and Metabolism identified 259 overweight patients who suffer from the disease to one of three different diets that included the low-carb Mediterranean diet and the traditional Mediterranean diet, or an eating plan based on guidelines of the American Diabetes Association. The three groups were instructed to work out 30 to 45 minutes at least three times a week. After one year, the groups all shed weight. The traditional group dropped an average of 16 pounds. The ADA group lost 17 pounds, while the group with low carbs dropped 22 pounds.

How Simple Is It For Mediterranean Diet To Follow?

The Mediterranean Diet is ranked #1 in Easiest Diets to Follow. Since Mediterranean diets don’t prohibit entire food categories, one shouldn’t face difficulties observing long-term.

Mediterranean diet is a good one to consider. When you want to cook it, there’s a recipe and complimentary wine that can take your taste across the Atlantic. Always tips for consumers can help you plan your meals and prepare quickly. You can also make a meal out as you bring a guest with you to share the large meals.

Mediterranean recipes are delicious. A quick Google search will reveal plenty of healthy Mediterranean recipes. Need more inspiration? Oldways suggests a “4-Week Mediterranean Diet Menu Plan.” The American Test Kitchen offers many Mediterranean diet recipes and even recipes specifically designed for an Instant Pot and Instant Pot – in their cookbook collection includes “The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-tested. Recipes for Healthy Living and Eating every day.”

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If you dine out and follow the Mediterranean diet, embrace the Mediterranean diet’s desire to share by ordering a single meal for you and your partner. And be sure to start with a fresh house salad, or get extra vegetables in a variety of dishes to fill up.

You can cut down on time in your Mediterranean lifestyle by prepping and conserving meals in advance. If not, you could consider ordering meals from an online meal delivery provider if you consider your time more important than your cash.

You’ll find a wealth of free Mediterranean diet-related resources at Oldways’ Oldways website with a simple food pyramid; printable grocery list, specific tips for gender and age for making the Mediterranean shift; a quick-read “starter” brochure, and a recipe magazine as well as an extensive glossary that defines Mediterranean food items such as bruschetta and tapenade.

Hunger isn’t a problem with this diet because the fiber-rich diet and healthful fats fill you up as you’ll be eating plenty of fiber-rich produce and entire grains and cooking with fats that satisfy like olive oil. Nutritionists emphasize that satiety is crucial to satiation that satisfaction comes from having enough.

You’re creating everything, so if anything does not taste right, You can pinpoint the culprit.

How Much Exercise Should You Do In The Mediterranean Diet?

It is essential to exercise for those following the Mediterranean diet, but it doesn’t have to appear like exercising.

Walking, which is often a significant aspect of a Mediterranean lifestyle, is an excellent way to begin. However, you should include whatever you enjoy to the mix, whether Jazzercise, gardening, or Pilates. Find something you’re able to stick to.

Adults are usually advised to do at minimum two and a half hours of moderate-intensity exercise each week and two days of strengthening exercises for their muscles.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

    [email protected] Hayward Sophie
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