Staff Writer
5 minute read


You have most likely heard about it at some point, maybe from TV, social media or you might have even heard it from your doctor who suggested you try it to manage some health conditions. The Mediterranean diet is often promoted as good to help decrease the risk of heart disease, depression, and dementia among other numerous health benefits and is highly regarded as one of the best to try for improved health overall.

So if you’re curious about how the Mediterranean diet can help you lose weight, prevent disease and improve your health as a whole, read on to see what research has to say of its benefits and how to make it work for your goals of getting healthier and stronger.

What is the Mediterranean Diet?

The Mediterranean diet was first defined by Ancel Keys as a nutritional plan low in saturated fat 

and high in healthy vegetable oils, like olive oil. It is observed in Greece and Southern Italy and other countries surrounding the mediterranean sea. The Mediterranean diet is a primarily plant-based eating regime that includes daily intake of whole grains, olive oil, avocados, nuts, fruits, vegetables, beans and other legumes, herbs, and spices. It can also include animal proteins but in smaller quantities and leaning more to fish and seafood.

However, it is also important to note that since there are many regions adopting these dietary guidelines, there are many versions of the mediterranean diet so it can be a bit confusing how to adopt these changes and make them work for you. We’ll cover the main guidelines for you to try out this diet, but first let0s see why it can be a good idea to give it a try and what it can do for you.

Proven Health Benefits of the Mediterranean Diet

There has been plenty of research on the benefits of following a Mediterranean style of eating. Some of which include:

What is the best Mediterranean diet

There are no set or fixed guidelines of specific grams, quantities and meal choices but rather general recommendations of proportion of foods, for example favoring more fruits and vegetables over dairy. It is up to the individual to decide exactly how much food to eat at each meal, as this will vary depending on your unique situation and circumstances. The general rules of a well executed mediterranean diet are:

  • Being mainly plant based, favoring fresh whole foods like leafy green vegetables, fruits, and cereals which should take the majority of your plate.

  • An emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats like butter. Ingestion of fatty fishes and seafood like salmon, sardines high in omega 3s is encouraged several times a week, as well as nuts and avocados.

  • Choosing fish as the preferred animal protein at least twice weekly and other animal proteins of poultry, eggs, and dairy in smaller portions only a few times a week. Red meat is limited to only a few times per month or avoided altogether.

  • Choosing water as the beverage for most, if not all, of your meals. But allowing a moderate intake of wine with meals as a unique characteristic of the nutritious recommendations, about one to two glasses a day for men and one glass a day for women.

  • It is also a very important and common recommendation as an addition to the Mediterranean diet to live an active lifestyle trying to move as much as possible and engage in physical activity every day.

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