How to Lose Weight on a Mediterranean Diet

While it seems that everyone is coming out with a new diet these days, the Mediterranean diet is a tried and true way to lose weight. This article discusses the most important tips to keep in mind when trying to lose weight with the Mediterranean diet. You’ll be so happy with the results, you’ll wish you started the diet sooner!

Choose the Right Foods

One of the most important ways that you can lose weight on a Mediterranean diet is to choose the right kinds of foods. Mediterranean diets are usually composed of foods such as seafood, lean poultry, olive oil, and lots and lots of vegetables. There are a variety of reasons that these diets help to achieve weight loss.

First, the high consumption of vegetables in a Mediterranean diet leads to a high consumption of dietary fiber. Dietary fiber is essential for people who are either trying to lose weight or maintain their current weight because not only is fiber bulky, meaning that it takes up a lot of room in the stomach and therefore helps to keep your feeling full for a long period of time, but fiber is also slow digesting, and therefore takes a long time to leave the stomach and enter the digestive tract. This also helps to keep you feeling full.

The Mediterranean diet is also a great way to lose weight because of the protein sources recommended. Seafood is a great food for dieters because it contains high amounts of protein, which like fiber is slow digesting, while at the same time being relatively low in calories. Be sure that your seafood is prepared in the traditional way in order to optimize your weight loss; this means grilled or baked, but not fried and certainly with no heavy, creamy sauces.

Set a Goal for Yourself

Next, be sure to set a goal for yourself and reward yourself when the goal is reached. Simply saying “I want to lose weight” is too broad of a goal; you should come up with something like “I want to lose 10 pounds by the end of three months.” Once you have your ultimate goal, be sure to break it up into smaller, more easily obtainable goals. Each time you reach one of these mini goals, be sure to reward yourself with a manicure, pair of earrings or other small trinket.

Track Your Progress

Finally, when losing weight on a Mediterranean diet, be sure to track your progress. Keep a journal that states not only your current weight, but also describes what you ate for breakfast, lunch and dinner each day, how you felt before, during and after each meal, and your current activity level for that day. If you start a notice a weight plateau, you can go back and look at your journal in order to determine if you have unknowingly been doing something differently.


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