How To Lose Weight With Mediterranean Diet – It’s Simple!

how to lose weight with mediterranean diet

Want to lose weight and enjoy food? Mediterranean diet is exactly what you need. In this topic I will present you all about Mediterranean diet and how to lose weight with Mediterranean diet on simple and effective way.

The Mediterranean diet was built on the basis of traditional nutrition used by residents of Mediterranean countries such as Greece, Italy, Spain, Israel.

Many studies on this topic have shown that the Mediterranean diet allows the gradual removal of pounds, using healthy and nutritionally valuable groceries.

Also, food prepared in the Mediterranean way prevents people suffering from heart disease and reduces the risk of stroke, type 2 diabetes, and cancer.

Secret Components Of Mediterranean Diet

Although the benefits of a Mediterranean diet have been known for decades, new research is doing it again and again, adding something new to its already known characteristics each time. However, what makes this diet known is the groceries.

This diet contains a low percentage of protein and saturated fats, with a focus on fresh fruits and vegetables, grains of whole grains and legumes. Cheese and yogurt can be consumed daily, while eggs, fish, red meat (usually lamb and beef) are recommended once or twice a week.

Olive oil is the main source of fat in this diet, and fresh seasonal fruits and vegetables are an ingredient (almost) of each meal.

Mediterranean diet also uses a lot of herbs, such as basil oregano, rosemary, mint, prunus, and a special jam is given using garlic or lemon. Dinner usually includes a glass of red wine.
lose weight with mediterrean diet


Properly combined these intentions are not only a healthy choice for each meal, but they create a sense of satiety.

Although many disputes that the Mediterranean diet contains a large percentage of fat (35-40 percent), this is about healthy fats (monounsaturated fats) in olives, bony fruits and avocados and omega-3 fatty acids found in fish, flax and bone fruits.

Research has shown that these fats are very useful – those who hold the Mediterranean diet with high content of monounsaturated fats remain slim despite its high percentage.

The Mediterranean way of life plays a major role in the way and the success of keeping the diet. Physical activity, fresh air, positive thoughts and relaxation, along with the food that is enjoyed with family or friends are additional, very important rules that anyone who holds this diet should keep in mind.

For Whom Is Mediterranean Diet?

Mediterranean diet is for those who are:

  • interested in a healthy diet, healthy ingredients and a gradual loss of weight
  • wanting to have a healthy heart for a long time
  • choosing quality and not quantity
  • liking fresh ingredients, simply prepared
  • enjoying a glass of wine after a meal

Those who are looking for a diet with less fat, more protein, are great meat lovers and can not go down with those not really healthy dishes, they will probably not be found in this diet. For them, a better variant is Atkins’ diet

Food that you need to eat.

Mediterranean cuisine and chefs are based on healthy, Mediterranean ingredients, and in large quantities includes:

  • vegetables: tomatoes, broccoli, spinach, onions, carrots, cucumbers, zucchini, potatoes
  • fruit: oranges, grapefruit, watermelon, melon, strawberries, apples, mandarins
  • bone fruits: almonds, hazelnuts, walnuts, pistachios, pumpkin seeds, sunflower
  • Legumes: beans, lentils, hazelnuts
  • whole grain cereals (whole grains) rice, corn flour, rye flour, oats
  • fish and seafood: shells, squid, crabs, tuna, sea fish
  • meat: chickens, lizards, lambs, lambs
  • eggs
  • milk products: cheese, yogurt
  • spices: garlic, mint, rosemary, cinnamon, peacock, parsley
  • healthy fat: cold olive oil
  • large amounts of water


Using these groceries is the key to losing weight and good health.

It is best that the groceries that are not healthy and not used in the diet are not nearby. Because, if there are any, you will be tempted to eat them. If there is only healthy food in the house, you will only eat such food.


The Rules Of Mediterranean Diet

That’s exactly what makes a Mediterranean diet. In the countries from which there are so many tempting, world-famous and not so healthy meals, their inhabitants still live the longest, eating healthy.

1. Small portions and balanced meals

The Mediterranean diet has fewer portions. It eats more often, but less, unlike other people who like big portions. Also, a very important role in the Mediterranean diet is also the balance of everything: healthy groceries are eaten, the necessary amount of fat, carbohydrates and proteins is satisfied.

It eats relaxed, without rush and enjoys a meal. Calories are not counted – Mediterranean nations with meals cease when they are sieved, and the place eventually leaves for a Greek frappe or Italian cappuccino.

2. Olive Oil

A Mediterranean diet can not be imagined without olive oil. This oil is rich in moon-soluble acids that are considered to be healthy fats, which are very suitable and nutritious. Most Mediterranean countries have a tradition of olive cultivation and only use the best oil for food.olive oil for weight loss

Olive oil is used for salads, as ingredients in spreads and most dishes.

There is no representative of a Mediterranean country that during the meal will not ask for olive oil, to add it to at least one dish.

3. Use of fresh foods

Mediterranean countries are fortunate enough to be rich in fresh foods at all times. A favorable climate allows fresh fruits and vegetables to grow at all times of the year, so it is the main ingredient of each meal.

This is very important for a Mediterranean diet, as fresh fruits and vegetables are very important for balanced nutrition, which is both healthy and gives a sense of satiety.

Fresh fruits and vegetables are added to ready-to-eat dishes – pasta in Italy is unthinkable without fresh tomatoes.

4. There are no carbonated drinks

Members of the Mediterranean people rarely drink carbonated drinks, which is understandable because they have fresh fruit in abundance. Eventually, after a harder digestible meal, they drink carbonated water, but this does not happen often.

What the Mediterranean nations practice is a large amount of water. Anyone who at least visited a coffee shop or restaurant in Greece, noticed that the first thing they use is a glass or a bottle of water.

Freshly cut fruit juices are also very popular drinks, mostly orange, with the addition of grapefruit, lemonade or fruit mix.

Of course, there is also an indispensable coffee, which especially after lunch Italians like to drink. Just like the Greeks, they are not a side of a glass of good wine. North African countries are more likely to opt for tea.

5. Fast Food is not their type

Members of the Mediterranean nations are proud of their national specialties. Because we all know Italy by pastas and pizzas, Greece by greek salad and giros, Spain by tapas and paales. Why, then, with these delicious meals, would some of them eat fast food?

Of course, everyone happens to want something at a time and a menu of kiosks and fast food restaurants, but this really does happen rarely.

Mediterranean nations know where they eat well because they enjoy it, so they will avoid places where food is not tasty and piped with good ingredients. And for meals at home, they will always choose the best.

Mediterranean Diet – Nutrition Plan

In the Mediterranean diet there is no strict schedule, there are not eating only certain types of dishes, which are repeated from day to day. So, there is no real and conducive way of holding this diet.

The countries of the Mediterranean region themselves differ in the way they are collected and the frequency of using certain foods, which makes them a real treasure of diversity of groceries and taste.

The menu that I will propose is the one that gives effects, but it is, of course, suitable for adjusting to your habits.
First step

  • Procurement of groceries used in the Mediterranean diet on a daily basis and taking into account their frequency
  • This should be eaten daily: fruits, vegetables, seeds, bone fruits, cereals, spices, olive oil
  • This should be eaten from time to time: eggs, cheese, yogurt
  • This should be eaten less often: red meat
  • This should not be consumed: sweets, carbonated drinks, meat products, refined oils and other industrial processed foods

In the time of a Mediterranean diet, avoid these unhealthy groceries

While holding a Mediterranean diet, these are the foods to be avoided:


  • Desserts containing a lot of sugar: carbonated drinks, candy, ice cream, sweetsred meat with mediterranean diet
  • Cereals: white bread, macaroni of white flour
  • Trans fats: margarine and numerous industrial processed foods
  • Refined oils
  • Meat products: pate, salami, peas
  • Industrial Processed Food: Everything that says it has fewer calories or is dietary and looks like it was made in a food factory

Before purchasing any industrial processed food, it is always advisable to read the composition on the packaging and avoid those that have unhealthy ingredients.

Healthy Mediterranean Snack

Mediterranean diet does not recommend more than 3 meals a day. But if you are hungry in the meantime, these are suggestions for a healthy snack:

  • a handful of walnut, hazelnut or almonds
  • fruit
  • carrots cut into thin slices
  • a handful of strawberry, raspberry, blackberry, blueberry
  • the dish that has remained since yesterday
  • yogurt (Greek)
  • apple cut into slices, with honey and almonds

How to adhere Mediterranean diet in restaurants?

Most restaurants usually have a selection of dishes suitable for those who keep the diet. However, if you can not but decide, these tips will be helpful to you:

  • For the main course, a dish containing fish or seafood should be selected
  • ask if they use olive oil for the recipe and for which food
  • only bread from whole grains should be eaten
  • Instead of margarine or cream cheese, use olive oil as a spice

Menu Suggestion For One Week

This is a meal proposal in a week. Portions and food choices can be customized according to the needs and availability of the groceries.


Breakfast: Yogurt (Greek) with oat bran or cereal and strawberries

Lunch: Briam (recipe below). Fruits.

Dinner: Tuna salad seasoned with olive oil


Breakfast: Oatmeal with dry grapes

Lunch: Soup of lens (recipe below)

Dinner: Salad tomato, feta cheese and olive oil


Breakfast: 2 eggs, tomato and onion bowl. Fruits.

Lunch: Lasagna in the Mediterranean way

Dinner: Vegetable sandwich with whole grain flour


Breakfast: Yogurt with seeds, bony fruits and fruit

Lunch: Seafood on grill, rice as a side dish, salad

Dinner: Muffins from whole grains of cereals


Breakfast: Brewed egg, toast of integral cereals and salad of fresh vegetables

Lunch: Grilled lamb with roasted potatoes, seasonal salad

Dinner: Pizza sandwiches with Greek salad (recipe below)


Breakfast: Yogurt, honey and seasonal fruit, toast from whole grain flour

Lunch: Pizza in the Mediterranean way, with vegetables, cheese and olive oil

Dinner: Grilled vegetables with basil, bread, glass of red wine


Breakfast: Avocados with the recipe (recipe below)

Lunch: grilled chicken with vegetables and baked potatoes. Fruits.

Dinner: Sandwich with vegetables in whole grain cereal

Recipes From Mediterranean Menu


Briam is a Greek dish that is still often found on the menu of Greek families. It consists of a variety of vegetables (tomato, zucchini, blue eggplant, pepper, onion) baked in the oven. It is prepared with olive oil.

Ingredients for 6-8 persons:

  • 4 large potatoes, peeled and cut into thin slicesbuild your healthy menu
  • 3 medium zucchini cut into thin slices
  • 3 onions cut into middle pieces
  • 4 small blue eggplant cut into thin slices
  • 3 fewer peppers cut into larger pieces
  • 4 medium tomatoes
  • 250 ml of olive oil
  • 350 ml of water
  • 150 ml of fresh tomato juice
  • salt (best sea), pepper, parsley


  • Turn on the oven at 200 C
  • In a large baking bowl order the cut tomatoes, salted and bake, and then sort potatoes and zucchini. These three types of vegetables require a little more time to cook, so they should be placed at the bottom. Salt and boil, and then add half the amount of onions and cut blue eggplant. Salt and pepper, add cut peppers, parsley and the rest of the onions. Add olive oil, water and fresh tomato juice. In the end, mix it, but so that the order of mixing vegetables is not disturbed, salted and crushed.
  • Insert in the oven and mix it in every half an hour. Briam will be finished after 2 hours, when the vegetables should be soft.
  • Serve warm. Sprinkle with parsley.

Lenses in the Greek way

Ingredients for 4 plates:

  • 250 grams of lens
  • 2 chopped onions
  • 2 finely carved carrots
  • 2 garlic cloves
  • 2 teaspoons of oregano
  • 3 bay leaves
  • 750 ml of water
  • 150 ml of fresh tomato juice
  • parsley, salt, pepper
  • olive oil
  • spoon of vinegar


  • Pour olive oil in a large pan to cover the bottom. Sprinkle onions, then add carrots and garlic. Add lens and stir well. Add water, fresh tomato juice, bay leaf, oregano and spices to this mixture.
  • Leave the dough cooking at medium temperature for 30-40 minutes
  • Finally, add a spoonful of vinegar
  • Serve warm

The advantage of this lens soup is that it can be adapted to every taste. Those who like it are a little more spicy, can add a bit of hot peppers. Except as the main dish, many are also used as an addition to potatoes or macaroni.

Pies sandwich with Greek salad

Ingredients for 10 pie:

  • 3 tablespoons of olive oil
  • 1 tsp of vinegar
  • 1 large tomato or 10 cherry tomatoes
  • 1 cucumber
  • 1 green pepper
  • ½ black onion
  • 3 radishes
  • 250 gr of feta cheese
  • parsley
  • 10 Greek pints of whole grain cereals (as a substitute, can be served with ketchup or cake of whole grain)


  • Pour the olive oil and vinegar into a large bowl, add pepper and make a salad dressing. Add cut tomato, cucumber, pepper, onion, zucchini and parsley.
  • Hand well mix all the ingredients and then add feta cheese.
  • Cover the bowl with the salad and leave it in the fridge. It is best if it is prepared to prepare several hours in advance.
  • Take out the salad from the fridge and place it carefully on the pie (knife or ketchup cut into half).
  • Serve immediately.




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