What foods are included in the Mediterranean diet. How can you incorporate Mediterranean eating habits into your daily routine. What are the potential health benefits of following a Mediterranean diet.

Understanding the Mediterranean Diet: A Comprehensive Overview

The Mediterranean diet is a nutritional approach inspired by the traditional eating habits of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. This dietary pattern has gained significant attention due to its potential health benefits and delicious, varied food choices.

At its core, the Mediterranean diet emphasizes:

• High consumption of fruits, vegetables, and whole grains
• Regular intake of legumes, nuts, and seeds
• Use of heart-healthy fats, particularly extra virgin olive oil
• Moderate consumption of fish and seafood
• Limited intake of red meat and processed foods

Unlike many restrictive diets, the Mediterranean approach offers flexibility and encourages enjoyment of meals as part of a broader lifestyle. It’s not just about what you eat, but how you eat – emphasizing shared meals and savoring food without distractions.

Key Components of the Mediterranean Diet Food List

To follow the Mediterranean diet, it’s essential to understand which foods to prioritize and which to limit. Here’s a breakdown of the main food groups:

Foods to Emphasize

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, cucumbers, potatoes
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
• Legumes: beans, peas, lentils, chickpeas
• Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters
• Poultry: chicken, duck, turkey (in moderation)
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk (in moderation)
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon
• Healthy fats: extra virgin olive oil, olives, avocados

Foods to Limit or Avoid

• Added sugars: sodas, candies, ice cream, table sugar, syrup
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine and fried foods
• Processed meats: sausages, hot dogs, deli meats
• Highly processed foods: fast food, convenience meals, microwave popcorn

By focusing on whole, minimally processed foods, the Mediterranean diet naturally limits intake of less healthful options while providing a wide variety of nutrient-dense choices.

Health Benefits of the Mediterranean Diet: What Does the Research Say?

The Mediterranean diet has been extensively studied for its potential health benefits. Research suggests that following this eating pattern may offer several advantages:

Cardiovascular Health

How does the Mediterranean diet impact heart health? Studies have shown that this dietary pattern may reduce the risk of heart disease and stroke. The combination of heart-healthy fats, fiber-rich foods, and antioxidants found in Mediterranean staples contributes to improved cardiovascular function.

Weight Management

Can the Mediterranean diet help with weight loss? While not specifically designed for weight loss, many people find that adopting Mediterranean eating habits leads to natural weight management. The diet’s focus on whole foods and healthy fats promotes satiety, potentially reducing overall calorie intake.

Type 2 Diabetes Prevention

Does following a Mediterranean diet reduce diabetes risk? Research indicates that adhering to Mediterranean dietary principles may help prevent type 2 diabetes. The diet’s emphasis on complex carbohydrates and healthy fats can improve insulin sensitivity and blood sugar control.

Cognitive Function

How might the Mediterranean diet affect brain health? Some studies suggest that following a Mediterranean-style diet may support cognitive function and potentially reduce the risk of neurodegenerative diseases like Alzheimer’s. The diet’s anti-inflammatory properties and rich antioxidant content may contribute to these neuroprotective effects.

Implementing the Mediterranean Diet: Practical Tips and Strategies

Transitioning to a Mediterranean-style diet doesn’t have to be overwhelming. Here are some practical tips to help you incorporate Mediterranean principles into your daily routine:

1. Swap refined grains for whole grains in your meals
2. Use extra virgin olive oil as your primary cooking fat
3. Incorporate more legumes and fish into your weekly meal plan
4. Snack on nuts and fresh fruits instead of processed snacks
5. Experiment with herbs and spices to flavor your dishes instead of excess salt
6. Enjoy meals with family and friends, emphasizing the social aspect of eating

Remember, the Mediterranean diet is flexible and adaptable. It’s about making sustainable changes to your eating habits rather than following strict rules.

Mediterranean Diet Meal Plan: A Week of Delicious and Nutritious Eating

To help you get started with the Mediterranean diet, here’s a sample meal plan for one week. Feel free to adjust portions and food choices based on your personal preferences and nutritional needs:

Monday

Breakfast: Greek yogurt with strawberries and chia seeds
Lunch: Whole grain sandwich with hummus and vegetables
Dinner: Tuna salad with mixed greens, olive oil dressing, and a side of fresh fruit

Tuesday

Breakfast: Oatmeal with blueberries and a sprinkle of nuts
Lunch: Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
Dinner: Grilled chicken with roasted Mediterranean vegetables and quinoa

Wednesday

Breakfast: Whole grain toast with mashed avocado and a poached egg
Lunch: Lentil soup with a side salad and olive oil dressing
Dinner: Baked salmon with steamed broccoli and sweet potato

Thursday

Breakfast: Smoothie made with Greek yogurt, spinach, banana, and almond milk
Lunch: Greek salad with feta cheese, olives, and a whole grain roll
Dinner: Vegetarian chickpea curry with brown rice

Friday

Breakfast: Whole grain cereal with milk and sliced peaches
Lunch: Whole wheat pita with falafel, tahini sauce, and vegetable toppings
Dinner: Grilled sea bass with roasted Brussels sprouts and quinoa

Saturday

Breakfast: Whole grain pancakes topped with fresh berries and a drizzle of honey
Lunch: Vegetable and bean soup with a side of mixed nuts
Dinner: Grilled lean steak (small portion) with roasted Mediterranean vegetables and barley

Sunday

Breakfast: Frittata with spinach, tomatoes, and feta cheese
Lunch: Whole grain pasta salad with mixed vegetables and olive oil dressing
Dinner: Herb-roasted chicken with lemon, olives, and roasted potatoes

This meal plan provides a variety of Mediterranean-inspired dishes while maintaining balance and flexibility. Remember to stay hydrated by drinking plenty of water throughout the day, and feel free to enjoy a small glass of red wine with dinner if desired (and if appropriate for your personal health situation).

Adapting the Mediterranean Diet for Different Dietary Needs

One of the strengths of the Mediterranean diet is its adaptability. It can be modified to suit various dietary preferences and restrictions without losing its core principles. Here are some ways to adapt the Mediterranean diet for different needs:

Vegetarian Mediterranean Diet

How can vegetarians follow a Mediterranean diet? It’s relatively simple, as the diet already emphasizes plant-based foods. Focus on:

• Legumes, nuts, and seeds for protein
• Whole grains and vegetables for fiber and nutrients
• Dairy and eggs (if consumed) for additional protein and nutrients

Vegan Mediterranean Diet

Can the Mediterranean diet be followed by vegans? Absolutely. While traditional Mediterranean diets include some animal products, a vegan version can be equally nutritious:

• Replace fish with plant-based omega-3 sources like flaxseeds and walnuts
• Use plant-based milk alternatives fortified with calcium and vitamin B12
• Ensure adequate protein intake through legumes, nuts, and whole grains

Gluten-Free Mediterranean Diet

Is it possible to follow a gluten-free Mediterranean diet? Yes, with some simple substitutions:

• Replace wheat-based products with gluten-free grains like quinoa, rice, and millet
• Choose gluten-free oats for breakfast cereals and baking
• Focus on naturally gluten-free foods like fruits, vegetables, legumes, and nuts

Low-Carb Mediterranean Diet

How can the Mediterranean diet be adapted for those following a low-carb eating plan? While the traditional Mediterranean diet is not low-carb, it can be modified:

• Increase intake of non-starchy vegetables
• Moderate fruit consumption, focusing on lower-carb options like berries
• Emphasize healthy fats from olive oil, nuts, and avocados
• Include more fish and lean proteins

Remember, any significant dietary changes should be discussed with a healthcare provider or registered dietitian to ensure nutritional needs are met.

Mediterranean Diet and Lifestyle: Beyond Just Food

While the Mediterranean diet is primarily focused on food choices, it’s part of a broader lifestyle that contributes to overall health and well-being. Here are some key aspects of the Mediterranean lifestyle that complement the diet:

Physical Activity

Regular physical activity is an integral part of the Mediterranean lifestyle. This doesn’t necessarily mean intense gym workouts, but rather incorporating movement into daily life:

• Walking or cycling for transportation
• Engaging in outdoor activities and sports
• Participating in active hobbies like gardening or dancing

Social Connections

In Mediterranean cultures, meals are often social events. This aspect of the lifestyle can have significant benefits:

• Sharing meals with family and friends
• Taking time to enjoy food without rushing
• Using mealtimes as opportunities for social connection

Stress Management

The Mediterranean lifestyle emphasizes balance and enjoyment, which can help manage stress:

• Prioritizing relaxation and leisure time
• Practicing mindfulness, especially during meals
• Maintaining a balanced approach to work and personal life

By adopting these lifestyle factors alongside the dietary principles, you can maximize the potential benefits of the Mediterranean approach to health and well-being.

Challenges and Solutions When Adopting a Mediterranean Diet

While the Mediterranean diet offers numerous benefits, transitioning to this eating pattern can present some challenges. Here are common obstacles and strategies to overcome them:

Cost Concerns

Some people worry that a Mediterranean diet might be expensive due to the emphasis on fresh produce and seafood. However, there are ways to make it more budget-friendly:

• Buy seasonal produce, which is often cheaper
• Opt for frozen fruits and vegetables when fresh options are costly
• Choose canned fish as a more affordable alternative to fresh seafood
• Buy nuts, seeds, and whole grains in bulk

Time Constraints

In today’s fast-paced world, finding time to prepare meals can be challenging. Here are some time-saving tips:

• Batch cook grains and legumes for use throughout the week
• Prepare vegetable-based soups or stews in large quantities
• Keep a variety of Mediterranean-style snacks on hand, like hummus, cut vegetables, and nuts

Adapting to New Flavors

If you’re used to a different diet, some Mediterranean flavors might take some getting used to. Try these approaches:

• Gradually introduce new foods and flavors
• Experiment with different herbs and spices to find combinations you enjoy
• Try Mediterranean-inspired versions of familiar dishes

Remember, adopting a new dietary pattern is a process. Be patient with yourself and make changes gradually for long-term success.

Meal Plan, Foods List, and Tips

Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes.

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.

It typically encourages people to:

• consume more:
  • fruits
  • vegetables
  • whole grains
  • legumes
  • nuts and seeds
  • heart-healthy fats
• consume less:
  • processed foods
  • added sugars
  • refined grains
• limit alcohol consumption

Research has indicated that the Mediterranean diet can:

• promote weight loss
• help prevent heart attacks, stroke, and type 2 diabetes
• reduce the risk of premature death

For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

Features of a Mediterranean lifestyle that may also benefit a person’s health include:

• sharing meals with others, without distraction from screens and other devices
• consuming red wine in small servings, with a meal, and not every day
• flavoring foods with herbs and spices rather than salt

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.

Overall, however, the diet:

• is high in healthy plant foods
• is low in animal products and meat
• includes fish and seafood at least twice a week

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

You can base your diet on these foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Get some tips for healthy grocery shopping

Foods to limit on a Mediterranean diet include:

• Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Processed meat: processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages

Drinks to include are:

• water
• coffee and tea are also suitable, but with limited sugar or cream
• small to moderate amounts of red wine, and only alongside a meal
• fresh fruit juices without added sugar

Drinks to limit:

• beer and liqor
• sugar-sweetened beverages, such as sodas, which are high in added sugar
• fruit juices with added sugar

Below is a sample menu for 1 week of meals on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

For more ideas, check out this list of 21 healthy Mediterranean recipes.

Monday

• Breakfast: Greek yogurt with strawberries and chia seeds
• Lunch: a whole grain sandwich with hummus and vegetables
• Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

• Breakfast: oatmeal with blueberries
• Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
• Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Wednesday

• Breakfast: an omelet with mushrooms, tomatoes, and onions
• Lunch: a whole grain sandwich with cheese and fresh vegetables
• Dinner: Mediterranean lasagna

Thursday

• Breakfast: yogurt with sliced fruit and nuts
• Lunch: a quinoa salad with chickpeas
• Dinner: broiled salmon with brown rice and vegetables

Friday

• Breakfast: eggs and sautéed vegetables with whole wheat toast
• Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
• Dinner: grilled lamb with salad and baked potato

Saturday

• Breakfast: oatmeal with nuts and raisins or apple slices
• Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
• Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

• Breakfast: an omelet with veggies and olives
• Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
• Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.

But, it is essential to consume all food in moderation.

If you start feeling hungry between meals, there are plenty of healthy snack options, such as:

• a handful of nuts
• a piece of fruit
• baby carrots with hummus
• mixed berries
• grapes
• Greek yogurt
• hard-boiled egg with salt and pepper
• apple slices with almond butter
• sliced bell peppers with guacamole
• cottage cheese with fresh fruit
• chia pudding

Many restaurants serve foods that fit in with the Mediterranean diet.

Here are some tips to help adapt dishes when you’re eating out:

1. Choose fish or seafood as your main dish.
2. Ask for grilled foods rather than fried, where possible.
3. Ask the server if your food can be cooked in extra virgin olive oil.
4. Choose whole grain bread, with olive oil instead of butter.
5. Add vegetables to your order.

These tips for eating healthy at restaurants may also be helpful.

When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

Here are some basic Mediterranean diet items to add to your shopping list:

• Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
• Frozen veggies: peas, carrots, broccoli, mixed vegetables
• Tubers: potatoes, sweet potatoes, yams
• Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
• Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
• Legumes: lentils, chickpeas, black beans, kidney beans
• Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
• Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
• Dairy products: Greek yogurt, yogurt, milk
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

Jenna FarmerLIVING WITH IBD

Mediterranean for a month

Overall, I feel this diet has definitely helped some of my IBD symptoms, given me more energy, and just a focus on eating more healthily. It has helped me find more natural gluten-free options — which can sometimes be hard to do — and I’m really pleased about being able to add natural sheep’s and goat’s milk into my diet as I often worry about getting enough calcium. Read full article

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The Mediterranean diet has been linked to a long list of health benefits.

Helps with weight loss

Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight.

Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.

Benefits include:

• plenty of variety means the diet is not restrictive and therefore easy to maintain
• high fiber levels means a person is more likely to feel satisfied for longer and less likely to snack
• the healthy fats are less likely to cause heart problems linked to obesity

Promotes heart health

The American Heart Association recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke.

In 2021, for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.

The authors of another study said the Mediterranean diet could support heart health by lowering blood pressure.

Supports healthy blood sugar levels

The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes.

Studies have suggested that it may:

• reduce fasting blood sugar levels
• improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels
• decrease insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively

Protects brain function

The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

One study found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.

A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

What are the main foods in a Mediterranean diet?

The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.

What are the top 10 foods on a Mediterranean diet?

Examples of foods to consume on a Mediterranean diet include:

• chard
• broccoli
• grapes
• parsely
• olives and olive oil
• lentils
• buckwheat
• sunflower seeds
• avocado
• fish

You can drink a low to moderate amount of red wine, in small servings and with a meal.

What foods can you not eat?

You should limit or avoid your intake of:

• red meat
• processed foods, including meats
• refined carbohydrates, such as added sugars
• sweetened drinks
• liqor and beer

Can you eat eggs on the Mediterranean diet?

You can eat eggs in moderation, for example, 2–4 servings weekly.

There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats.

The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function.

One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.

Just one thing

Try this today: Incorporating more fruits and vegetables into your meals and snacks throughout the day is a great way to get started on the Mediterranean diet. Try adding a side salad or steamed veggie dish to your main meals and enjoy a fresh piece of fruit for dessert!

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5 Studies on the Mediterranean Diet — Does It Really Work?

5 Studies on the Mediterranean Diet — Does It Really Work?

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Nutrition

Medically reviewed by Atli Arnarson BSc, PhD — By Kris Gunnars, BSc — Updated on March 16, 2020

Heart disease is a major problem around the world.

However, research shows that the incidence of heart disease seems to be lower among people living in Italy, Greece, and other countries around the Mediterranean, compared with those living in the United States. Studies suggest that diet may play a role.

People around the Mediterranean have traditionally followed a diet that’s rich in plant-based foods, including fruits, vegetables, whole grains, breads, legumes, potatoes, nuts, and seeds.

The main dietary fat is extra virgin olive oil, and people also consume moderate amounts of red wine, fish, poultry, dairy, and eggs. Meanwhile, red meat plays only a small part.

This eating pattern has started to become popular around the world as a means to improve health and prevent disease.

Several randomized controlled trials, which are reliable and effective methods of research, have looked at the possible benefits of this diet.

This article looks at 5 long-term controlled trials on the Mediterranean diet. All of them appear in respected, peer-reviewed journals.

The studies

Most people who joined these studies had health problems, including diabetes, metabolic syndrome, or a high risk of heart disease.

Most of the studies looked at common health markers, such as weight, heart disease risk factors, and markers of diabetes. Some larger studies also looked at rates of heart attacks and death.

1. The PREDIMED Study

This large study involved 7,447 individuals with a high risk of heart disease.

For almost 5 years, the participants followed one of three different diets:

• a Mediterranean diet with added extra virgin olive oil
  (Med + Olive Oil)
• a Mediterranean diet with added nuts (Med + Nuts)
• a low fat diet control group

None of the diets involved reducing calories or increasing physical activity.

Many researchers have used data collected during PREDIMED to investigate its effect. The studies looked at the diet’s effect on different risk factors and end points.

Here are 6 papers (1.1 to 1.6) from the PREDIMED study.

1.1 Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra Virgin Olive Oil or Nuts. The New England Journal of Medicine, 2018.

Details. In this study, 7,447 individuals with a high risk of heart disease followed either a Mediterranean diet with added olive oil, a Mediterranean diet with added nuts, or a low fat control group. The study lasted for 4.8 years.

The main focus was the diet’s potential effect on heart attack, stroke, and death from cardiovascular causes.

Results. The risk of combined heart attack, stroke, and death from heart disease was lower by 31% in the Med + Olive Oil group and 28% in the Med + Nuts group.

Additional details:

• There were no statistically significant differences in
  heart attacks or stroke between the diets.
• Dropout rates were twice as high in the control group
  (11.3%), compared with the Mediterranean diet groups (4.9%).
• People with high blood pressure, lipid problems, or
  obesity responded better to the Mediterranean diet than the control diet.
• There was no statistically significant difference in
  total mortality, which is the overall risk of death from all causes.

Conclusion. A Mediterranean diet with either olive oil or nuts may reduce the combined risk of stroke, heart attack, and death from heart disease.

1.2 Salas-Salvado J, et al. Effect of a Mediterranean Diet Supplemented With Nuts on Metabolic Syndrome Status. JAMA Internal Medicine, 2008.

Details. Researchers analyzed data from 1,224 individuals in the PREDIMED study after following the diet for 1 year. They looked at whether the diet helped reverse metabolic syndrome.

Results. The prevalence of metabolic syndrome decreased by 6.7% in the Med + Olive Oil group and 13.7% in the Med + Nuts group. The results were statistically significant only for the Med + Nuts group.

Conclusion. A Mediterranean diet supplemented with nuts may help reverse metabolic syndrome.

1.3 Montserrat F, et al. Effect of a Traditional Mediterranean Diet on Lipoprotein Oxidation. JAMA Internal Medicine, 2007.

Details. Scientists assessed 372 individuals with a high risk of heart disease after following a diet in the PREDIMED study for 3 months. They looked at changes in oxidative stress markers, such as oxidized LDL (bad) cholesterol.

Results. Levels of oxidized LDL (bad) cholesterol decreased in both Mediterranean diet groups but did not reach statistical significance in the low fat control group.

Conclusion. People who followed the Mediterranean diet experienced reductions in oxidized LDL (bad) cholesterol, along with improvements in several other heart disease risk factors.

1.4 Salas-Salvado J, et al. Reduction in the Incidence of Type 2 Diabetes With the Mediterranean Diet: Results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes Care, 2011.

Details. Researchers assessed 418 people without diabetes who participated in the PREDIMED study for 4 years. They looked at their risk of developing type 2 diabetes.

Results. In the two Mediterranean diet groups, 10% and 11% of people developed diabetes, compared with 17.9% in the low fat control group. The Mediterranean diet appeared to reduce the risk of developing type 2 diabetes by 52%.

Conclusion. A Mediterranean diet without calorie restriction appears to prevent the development of type 2 diabetes.

1.5 Estruch R, et al. Effects of a Mediterranean-Style Diet on Cardiovascular Risk Factors. Annals of Internal medicine, 2006.

Details. Scientists analyzed data for 772 participants in the PREDIMED study with regards to cardiovascular risk factors. They had been following the diet for 3 months.

Results. Those on a Mediterranean diet saw improvements in various cardiovascular risk factors. These included blood sugar levels, blood pressure, the ratio of total to HDL (good) cholesterol, and levels of C-reactive protein (CRP), a marker of inflammation and various diseases.

Some more details:

• Blood sugar: fell by 0.30–0.39
  mmol/L in the Mediterranean diet groups
• Systolic blood pressure: fell by 5.9 mmHG and
  7.1 mmHG in the two Mediterranean diet groups
• Total to HDL (good)
  cholesterol ratio: fell by 0.38 and 0.26 in the two Mediterranean diet
  groups, compared with the low fat group
• C-reactive protein: fell by 0.54 mg/L in
  the Med + Olive Oil group, but did not change in the other groups

Conclusion. Compared with a low fat diet, a Mediterranean diet appears to improve various risk factors for heart disease.

1.6 Ferre GM, et al. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Medicine, 2013.

Details. Scientists evaluated 7,216 participants in the PREDIMED study after 5 years.

Results. After 5 years, a total of 323 people had died, with 81 deaths from heart disease and 130 deaths from cancer. Those who consumed nuts appeared to have a 16–_­63% lower risk of death during the study period.

Conclusion. Consuming nuts as part of a Mediterranean diet may significantly reduce the risk of death.

2. De Lorgeril M, et al. Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction: Final Report of the Lyon Diet Heart Study. [13] Circulation, 1999.

Details. This study enrolled 605 middle-aged males and females who had had a heart attack.

For 4 years, they consumed either a Mediterranean-type diet (supplemented with an omega-3-rich margarine) or Western-type diet.

Results. After 4 years, those who followed the Mediterranean diet were 72% less likely to have experienced a heart attack or died from heart disease.

Conclusion. A Mediterranean diet with omega-3 supplements may help prevent a repeat heart attack in people who have had a heart attack.

3. Esposito K, et al. Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome. The Journal of the American Medical Association, 2004.

Details. In this study, 180 people with metabolic syndrome followed either a Mediterranean diet or low fat diet for 2. 5 years.

Results. At the end of the study, 44% of patients in the Mediterranean diet group still had metabolic syndrome, compared with 86% in the control group. The Mediterranean diet group also showed improvements in other risk factors.

Some more details:

• Weight loss. Body weight decreased
  by 8.8 pounds (4 kg) in the Mediterranean diet group, compared with 2.6
  pounds (1.2 kg) in the low fat control group.
• Endothelial function
  score.
  This improved in the Mediterranean diet group but remained stable in the
  low fat control group.
• Other markers. Inflammatory markers
  (hs-CRP, IL-6, IL-7, and IL-18) and insulin resistance decreased significantly
  in the Mediterranean diet group.

Conclusion. A Mediterranean diet appears to help reduce metabolic syndrome and other cardiovascular risk factors.

4. Shai I, et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine, 2008.

Details. In this study, 322 people with obesity followed either a calorie-restricted low fat diet, calorie-restricted Mediterranean diet, or an unrestricted low carb diet.

Results. The low fat group lost 6.4 pounds (2.9 kg), the low carb group lost 10.3 pounds (4.7 kg), and the Mediterranean diet group lost 9.7 pounds (4.4 kg).

In those with diabetes, blood glucose and insulin levels improved on the Mediterranean diet, compared with the low fat diet.

Conclusion. A Mediterranean diet may be more effective than a low fat diet for weight loss and managing diabetes.

5. Esposito K, et al. Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type 2 Diabetes[18]. Annals of Internal Medicine, 2009.

Details. In this study, 215 people with overweight who had recently received a diagnosis of type 2 diabetes followed either a low carb Mediterranean diet or a low fat diet for 4 years.

Results. After 4 years, 44% of the Mediterranean diet group and 70% of the low fat diet group needed treatment with medication.

The Mediterranean diet group had more favorable changes in glycemic control and heart disease risk factors.

Conclusion. A low carb Mediterranean diet may delay or prevent the need for drug therapy in people who are newly diagnosed with type 2 diabetes.

Risk of death

Two of the studies — the PREDIMED study and the Lyon Diet Heart study — involved enough people and lasted long enough to obtain results about mortality, or the risk of death during the study period (1.1, 2).

To compare them more easily, this article combines the two types of Mediterranean diets in the PREDIMED study into one.

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In the Lyon Diet Heart Study, the Mediterranean diet group was 45% less likely to die over the 4-year period than those in the low fat group. Some experts have called this study the most successful diet intervention study in history.

The Mediterranean diet group in the PREDIMED study was 9.4% less likely to die, compared with the control group, but the difference was not statistically significant.

Risk of death from heart disease

Both the PREDIMED and Lyon Diet Heart Study (1.1 and 2) looked at mortality from heart attacks and strokes.

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The risk of dying from heart disease was 16% lower (not statistically significant) among those in the PREDIMED study and 70% lower in the Lyon Diet Heart Study.

The risk of stroke was 39% lower in the PREDIMED study, on average (31% with olive oil and 47% with nuts), which was statistically significant. In the Lyon Diet Heart Study, 4 people in the low fat group had a stroke, compared with none in the Mediterranean diet group.

Weight loss

The Mediterranean diet is not primarily a weight loss diet, but it is a healthy diet that can help prevent heart disease and early death.

However, people may lose weight on the Mediterranean diet.

Three of the above studies reported weight loss figures (3, 4, 5):

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In every study the Mediterranean group lost more weight than the low fat group, but it was only statistically significant in one study (3).

Metabolic syndrome and type 2 diabetes

Several studies have shown that the Mediterranean diet can benefit people with metabolic syndrome and type 2 diabetes.

• The PREDIMED study showed that a Mediterranean diet
  with nuts helped 13.7% of people with metabolic syndrome reverse their
  condition (1.2).
• Another paper from the same study showed that the
  Mediterranean diet reduced the risk of developing type 2 diabetes by 52% (1.4).
• Esposito, 2004 showed that the diet helped reduce
  insulin resistance, one feature of metabolic syndrome and type 2 diabetes
  (3).
• The Shai study showed that the Mediterranean diet
  improved blood glucose and insulin levels, compared with the low fat diet
  (4).
• Esposito, 2009 showed that the diet could delay or
  prevent the need for medication in people newly diagnosed with type 2
  diabetes.

The Mediterranean diet appears to be an effective option for people with type 2 diabetes.

Number of people who dropped out of the studies

In all the investigations, some people dropped out of the research.

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However, there are no clear patterns in the dropout rates between the Mediterranean and low fat diets.

The bottom line

The Mediterranean diet appears to be a healthy option for preventing or managing heart disease, type 2 diabetes, and other risk factors. It may also help you lose weight.

It may likewise be a better option than the standard low fat diet.

Last medically reviewed on March 16, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Mar 16, 2020

Written By

Kris Gunnars

Edited By

Grayson Smith

Medically Reviewed By

Atli Arnarson BSc, PhD

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Medically reviewed by Atli Arnarson BSc, PhD — By Kris Gunnars, BSc — Updated on March 16, 2020

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Mediterranean Diet: what it is

The Mediterranean Diet is one of the healthiest and most rational food systems. This is a collection of eating habits that start the metabolism, help the body function properly and gradually get rid of extra pounds. On this diet, you will not lose 5 kg in a week, but a fast pace should not be the goal, otherwise you can easily harm the body. At some point, there will be a failure, a rollback in metabolism – and you will gain more kilograms than you planned to lose.

Basic rules of the Mediterranean diet: eat healthy foods, fractionally and in small portions. The diet is based on plant foods rich in fiber and protein. It is important to drink plenty of water: 6-8 glasses a day. And be sure to exercise – this is an important component of the diet.

p (infographics).

Mediterranean diet: what you can eat – allowed foods0030 tomatoes, cucumbers, broccoli, cauliflower, zucchini, eggplant, spinach, onions, potatoes, carrots;

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• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels;
• Poultry: chicken, duck, turkey;
• Dairy products: cheese, low-fat cottage cheese, Greek yogurt;
• Herbs and spices: garlic, basil, mint, rosemary, sage, cinnamon, turmeric, pepper;
• Healthy fats: unrefined olive oil, olives, avocados;
• Red wine: glass once a week.

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When planning a diet, the following proportions should be observed:

• 60% carbohydrates;
• 30% fat;
• 10% proteins.

What not to eat with the Mediterranean diet – forbidden foods

Another plus of the diet: it is not forbidden to eat foods other than those to which an allergic reaction is possible. But to achieve the result, you need to reduce or eliminate the consumption of chemical compounds: sugar, wheat flour, semi-finished products, refined oils, alcohol, soda, fast food, chocolate, ice cream, sausages and sausages, sweet bars, desserts and so on.

Red meat up to four times a month, eggs up to four per week.

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Mediterranean diet menu for 7 days

Monday

Breakfast: whole grain bread slice, tomatoes, mozzarella;
Lunch: baked meat, lettuce, grapefruit;
Snack: fruit salad;
Dinner: whole grain bread, cheese with nuts, orange.

Tuesday

Breakfast: muesli with berries and Greek yogurt;
Lunch: 100 grams of baked fish, durum wheat pasta;
Snack: cottage cheese casserole, tea;
Dinner: fish cakes, buckwheat, tomato salad, herbs, a glass of dry red wine.

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Wednesday

Breakfast: cottage cheese casserole with berries and coffee;
Lunch: seafood soup, a couple of slices of whole grain bread;
Snack: fruit salad with Greek yogurt;
Dinner: roasted turkey with vegetable stew.

Thursday

Breakfast: scrambled eggs with vegetables, tomatoes and olives;
Lunch: baked fish and bulgur with green peas;
Snack: yogurt or a few dried apricots;
Dinner: a glass of kefir and low-fat cottage cheese casserole.

Friday

Breakfast: millet porridge with vegetable milk with pumpkin and raisins, apple;
Lunch: vegetable soup, stewed eggplant with garlic and herbs;
Snack: bran bread sandwich with curd cheese, tea without sugar;
Dinner: baked white fish with tomatoes, stewed zucchini with carrots.

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Saturday

Breakfast: diluted millet porridge with pumpkin and raisins, apple;
Lunch: vegetable soup, stewed eggplants with garlic and herbs;
Dinner: baked white fish with tomatoes, stewed zucchini with carrots.

Sunday

Breakfast: two egg omelet with bell pepper;
Lunch: baked white fish with tomatoes, stewed zucchini with carrots;
Dinner: a glass of yogurt, cottage cheese with honey.

Contraindications

There are no serious contraindications, except for individual food intolerance. The diet contains the necessary healthy substances that ensure the proper functioning of the body.

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The pros and cons of the Mediterranean diet

A fact that many consider a disadvantage: slow weight loss. But it is precisely such a diet that teaches you to eat healthy without disruptions and worries that your favorite foods are banned. Such a diet becomes a way of life, metabolic problems level out, and the weight reaches the desired mark.

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If you like sweets or foods that are hard to refuse, remove them gradually. Every morning after breakfast, they drank tea with sweets – do this every other day, eating no more than two sweets. Next, have morning teas twice a week, and clean up completely. You will reduce the daily dose of sugar, the desire to break loose will disappear, and the body will perceive the situation without stress.

The diet has many advantages: it consists of a large amount of fresh fruits, fish, olive oil, which, combined with an active lifestyle, have a positive effect on health.

Studies show that this type of diet reduces the risk of heart disease and cancer. Dieters are less likely to suffer from overweight, high blood pressure, and diabetes. It also reduces the risk of Alzheimer’s disease. The strong medical effect is due to the presence of a large number of healthy foods in the diet: fresh fruits and vegetables, fish and seafood, oils and nuts, a small amount of red wine.

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If losing weight follows the rules and proportions, the diet becomes good for the heart and blood vessels. It helps to prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, as well as the development of atherosclerosis, improve blood circulation and strengthen blood vessels. Dietary fiber in the composition regulates blood sugar levels. In addition: the functioning of the thyroid gland and metabolic processes improves.

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menu for the week, results and feedback from nutritionists

The main advantage of the Mediterranean diet is that it does not involve severe restrictions ¹ . Rather, it is a satiating, but at the same time extremely healthy diet, which includes a wide variety of products. At the same time, you should be prepared for the fact that the result will have to wait quite a long time. But no breakdowns and excruciating hunger.

Benefits of the Mediterranean diet

An important plus of the Mediterranean diet is the absence of contraindications. The menu is balanced, contains all the substances necessary for the body, suitable even for teenagers and pregnant and lactating women. You should not go on a diet only in case of allergies and individual food intolerance. And for people with acute and chronic diseases of the gastrointestinal tract, it is better to consult a doctor beforehand.

Most of the diet consists of fruits, vegetables, vegetable fats and proteins. Sweets and fatty meats are excluded. The slow process of losing weight goes by itself, without hunger and stress, by consuming low-calorie, wholesome foods and eliminating harmful foods. In addition, vigorous exercise is recommended.

Disadvantages of the Mediterranean diet

The main disadvantage of the Mediterranean diet is that it will take a very long time to lose weight. The main goal of the diet is to learn to eat healthy and improve your health. But the extra weight will go away slowly, so you have to be patient.

Lovers of sweets will have a hard time, as sweets, pastries and other harmful delicacies are limited to a minimum during the diet. Drinks with a lot of sugar are also banned. We advise you to reduce the daily dose of sugar little by little – then there will be no temptation to break loose, and the stress from reducing the amount of sweets in the diet will be less.

What you can eat on the Mediterranean diet

The list of allowed foods is quite extensive and allows you to lead an active and healthy lifestyle ² .

Meat	Moderate. Preferably free range (free-range meat and poultry). Lean beef, chicken, turkey, guinea fowl, veal, rabbit.
Fish and seafood	4 times a week. Wild fish species are given priority over aquaculture-raised fish. Mussels, oysters, crab, octopus, squid, seaweed.
Bread	Whole grain, bran.
Cereals and pasta	Durum wheat pasta, brown rice, buckwheat, bulgur, quinoa, corn grits, oatmeal, whole oats, amaranth, barley porridge.
Legumes	Chickpeas, peanuts, lentils, beans, mung beans, peas.
Vegetables	All types of cabbage, zucchini, eggplant, carrots, pumpkins, cucumbers, sweet peppers, green beans, tomatoes, all types of onions, olives, radishes, radishes, beets. All types of leafy greens. Limited potatoes.
Fruits, berries	Citrus, avocado, apple, pear, kiwi, cherry, raspberry, peach, apricot, fig, mango, sea buckthorn, currant, grape. Banana in moderation.
Dairy products, eggs	4 times a week goat cheese and natural yogurt without additives, curdled milk, mozzarella, feta cheese, cheese, cottage cheese. 4 eggs per week.
Nuts and dried fruits	Moderate. Raisins, prunes, dried apricots, dates, cashews, almonds, walnuts, pistachios, macadamia, pecans, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds, chia seeds.
Seasonings, spices	Homemade mayonnaise, mustard, honey, ginger, garlic, turmeric, dried herbs.
Vegetable oil	First cold pressed: olive, linseed, pumpkin, grape seed oil.
Confectionery	Moderate. Bitter chocolate.
Drinks	Tea, coffee, cocoa, pure water (up to 2 liters per day), red wine (2 glasses per week for women, 3-4 glasses for men).

What not to eat on the Mediterranean diet

The list of prohibited foods is not as extensive as on other diets. However, to achieve the result, some products are still recommended to be excluded from the menu. It is also recommended to reduce the amount of salt in the diet, and use spices instead.

Weekly menu for the Mediterranean diet

The menu for the Mediterranean diet includes a large amount of lean fish and seafood, they can be consumed 4-6 times a week. Fish replaces the usual fried cutlets and pork, which are banned. Lean beef, chicken, turkey and rabbit can be eaten. The amount of dairy products without additives with a low percentage of fat content is also increasing. Fresh vegetables and fruits can be eaten every day.

Berries, fruits, nuts and white yoghurt are great snacks throughout the day ³ .

Day 1

Breakfast: oatmeal with fruits, boiled egg, whole grain toast with soft cheese coffee with milk
Lunch: fish soup, cucumber and tomato salad with olive oil
900 29 Dinner: baked fish, salad of fresh cabbage, carrots and herbs with linseed oil.

Day 2

Breakfast: avocado egg toast, lemon tea.
Lunch: bean soup, bran bread, eggplant stew with garlic and herbs.
Dinner: baked zander, salad with fresh cucumber, radish, olives and mixed leafy greens.

Bean soup recipe:

• Beans – 300 g;
• Carrot – 1 piece;
• Beets – 1 pc.;
• Onion – 1 pc.;
• Parsnip – 50 g;
• Dill – 1 bunch;
• Parsley – 1 bunch;
• Allspice – to taste;
• Cloves – to taste;
• Olive oil – 50 ml;
• Salt to taste.

Cooking :

1. Rinse beans and soak in water (preferably overnight). To speed up the process, you can pour boiling water for several hours.
2. Boil beans until tender.
3. Wash and clean all necessary vegetables. Grind with a grater.
4. Fry the prepared vegetables in a frying pan, add the necessary spices.
5. When the beans are half cooked, add the vegetable mixture and bring the soup to a boil.
6. At the very end, add salt and chopped herbs.

Day 3

Breakfast: lightly salted trout bruschetta, green tea with lemon olive oil.
Dinner: Seafood courgette spaghetti, sliced ​​fresh cucumbers, tomatoes and sweet peppers.

Day 4

Mediterranean coffee diet

Breakfast: millet casserole with raisins and natural yoghurt, coffee with milk.
Lunch: chicken soup with homemade noodles, toast with chicken liver pate, tomato and lettuce.
Dinner: brown rice, squid and mussel salad with lettuce, dressed with olive oil and pumpkin seeds.

Recipe for millet raisin casserole:

• Millet – 1.5 cups;
• Vegetable milk without sugar – 3.5 cups;
• Vegetable oil – 1.5 tbsp. l.;
• Vanillin – to taste;
• Cinnamon – to taste;
• Raisins – 150 gr.

Cooking :

1. Rinse the millet until the water is clear and transfer to a saucepan with a thick bottom.
2. Pour vegetable milk over millet and bring to a boil. Reduce gas power and cook until done.
3. Steam raisins with hot water.
4. Allow the finished porridge to cool. Add oil, seasonings and raisins to it.
5. Grease a baking dish with a little oil and put the cooled porridge on it.
6. Bake the millet casserole in the preheated oven for 25-30 minutes.

Day 5

Breakfast: 6 quail eggs with bell peppers, broccoli and green beans, tea.
Lunch: vegetables (cauliflower, pumpkin, carrots) baked with rosemary and garlic, stewed rabbit.
Dinner : Baked pink salmon, grilled/boiled asparagus, drizzled with hemp oil, seasoned with fresh herbs, sunflower seeds and chopped almonds.

Day 6

Breakfast: : Rice crispbread, goat cheese, chicory drink.
Lunch: durum wheat spaghetti, chicken meatballs in tomato sauce, mixed fresh herbs and vegetable cuts.
Dinner: Lentil pizza with vegetables.

Recipe for lentil pizza with vegetables:

• Red lentils – 150 g;
• Tomato – 1 pc.;
• Red onion – 1 pc.;
• Olives – 30 g;
• Canned corn – 30 g;
• Baked turkey fillet -100 g;
• Dried herbs to taste;
• Salt, pepper – to taste;
• Tomato paste – for sauce;
• Sour cream – for sauce.

Cooking :

1. Pour lentils with warm water for several hours, but better at night.
2. Rinse the lentils, drain off excess water and puree with a blender. Add salt and spices to taste.
3. Line a baking sheet with baking paper and spread the lentil puree.
4. Bake the base in a preheated oven at 190 degrees for 5-10 minutes.
5. Brush the lentil base with the tomato paste and sour cream sauce and top with the filling.
6. Bake in the oven until done.

Day 7

Breakfast: courgette waffles with poached egg and avocado, coffee with cream.
Lunch: boiled lentils, steamed turkey, lettuce with olive oil.
Dinner: red fish baked with broccoli, soft cheese toast, herbs and fresh cucumber.

Results

Thanks to the Mediterranean diet, weight is reduced smoothly, without the slightest harm to the body. Due to the fact that the body did not experience stress, the lost kilograms will not return immediately after the end of the diet.

But you can’t count on serious weight loss, since the diet does not limit the diet, but is the basis for a healthy and balanced diet. You can lose up to 3 kilograms in a month

Reviews of nutritionists

Natalya Igoshina, an ultrasound diagnostician, nutritionist, nutritionist, preventive medicine doctor, shared her opinion about the Mediterranean diet with us.

– The Mediterranean diet is one of the most commonly recommended diets. Very effective for general wellness, easy to follow and gives noticeable good results. Here are some interesting facts that speak for themselves:

• in 2013 this diet was proclaimed by UNESCO as an Intangible Cultural Heritage of Humanity;
• according to WHO, is one of the best longevity diets;
• The ability of the diet to prevent the development of metabolic syndrome, cardiovascular and bronchopulmonary diseases has been scientifically proven.

Doctors and nutritionists recommend not just dieting, but a “Mediterranean” lifestyle. It is based on a relaxed attitude to life, physical activity and healthy quality food

Popular Questions and Answers

Do I need to take breaks in the Mediterranean diet, how quickly you can achieve weight loss and other popular questions are answered by nutritionist, nutritionist, preventive medicine doctor Igoshina Natalia.

Is it possible to lose weight quickly on the Mediterranean diet?

— I do not recommend losing weight fast on any diet. Weight loss should be smooth and safe. By following the Mediterranean diet, you will gradually lose weight by reducing fat mass (provided that you exercise). Your carbohydrate metabolism will improve, you will not feel hungry. Due to a balanced diet, there will be no disruptions to forbidden foods.

Can the Mediterranean diet become a preventive measure for many diseases?

– That’s right. Numerous studies have shown that the Mediterranean diet reduces the risk of developing cardiovascular pathologies, type 2 diabetes, metabolic syndrome and colon cancer.

Is it possible to follow the principles of the Mediterranean diet on a permanent basis, or should I take breaks?

— It is possible. The Mediterranean Meal Plan can become a lifelong nutritional strategy. Several long-term studies have been conducted that have shown beneficial effects on the body: lowering blood pressure, blood glucose, total cholesterol, triglycerides, as well as a significant reduction in body fat mass.