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How to Follow the Mediterranean Diet for Weight Loss

October 17, 2023

The Mediterranean diet is not just a way of eating, but a lifestyle that promotes health and well-being. It is known for its emphasis on fresh, whole foods and a balanced approach to nutrition. Not only that, but the Mediterranean diet is continually rated the number one diet for weight loss by U.S. News & World Report. So how exactly does one follow this diet for weight loss while still maintaining a healthy life?

Remember, the Mediterranean diet is not a restrictive diet but rather a balanced and sustainable way of eating. It’s about nourishing your body with wholesome foods and enjoying the process. Here are a few key things to keep in mind to when following the Mediterranean diet for weight loss.

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1. Eat plenty of fruits and vegetables.

Limit sugar with these foods

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Make sure to include a variety of colorful fruits and vegetables in your meals. They are packed with vitamins, minerals, and fiber that can help you feel full and satisfied.

2. Choose whole grains.

bowl of oatmeal with sliced bananas and walnuts and berries and chia seeds


Opt for whole grains such as whole wheat, brown rice, quinoa, and oats. They are higher in fiber and provide a steady release of energy, keeping you fuller for longer.

Related: 7 Healthy Oatmeal Recipes Perfect for Busy Mornings

3. Include lean protein sources.

salmon and vegetable noodle stir fry in a bowl with chopsticks


Incorporate lean protein sources like fish, poultry, legumes, and nuts into your diet. These foods are not only rich in protein but also contain healthy fats that can promote satiety.

4. Utilize healthy fats.

chef squeezing olive oil onto a pan


Replace saturated and trans fats with healthy fats like olive oil, avocados, and nuts. These fats are essential for brain health and can help you feel more satisfied after meals.

5. Limit processed foods and added sugars.

woman reaching into a bag of chips


Minimize your intake of processed foods, sugary drinks, and snacks. These foods are often high in calories, unhealthy fats, and added sugars, which can hinder weight loss efforts.

6. Practice portion control.

salmon meal prep container with quinoa and broccoli


Be mindful of portion sizes and listen to your body’s hunger and fullness cues. Eating slowly and savoring your meals can help you feel more satisfied with smaller portions.

7. Stay physically active.

woman stretching at home before a workout


Along with a healthy diet, regular physical activity is important for weight loss. Incorporate exercises you enjoy, such as walking, swimming, or cycling, into your daily routine.

Read next: A 7-Day Mediterranean Diet Meal Plan For a Healthier Week

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