Most people probably start a diet with a specific time frame in mind: I want to lose X number of pounds in Y number of weeks. And so they go about picking a diet plan or weight loss program to help them achieve that goal, with the intention that they’ll abandon the diet once they reach the goal. This is a huge part of the reason that most people also don’t have a lot of long term success and end up “yo-yo dieting” where they lose a little weight and then gain it back and then try to lose weight again.
A lot of fad diets are developed and marketed with this very phenomenon in mind—they promise that you’ll lose weight by adhering to a series of seemingly simple rules. The problem is, however, that the rules are often tedious and unsustainable. There are some diets, though, that people adopt with the intention of losing weight but would more aptly be labeled as lifestyles. One of the most popular and potentially beneficial of these lifestyle diets is known as the Mediterranean diet.
The Mediterranean diet isn’t really a “diet” in the popular sense of the word; rather, it is a generic term for a way of eating that is based on the traditional dietary habits of people in some areas of the Mediterranean basin like Greece, France, Italy, Spain, and Northern Africa. While there are many different styles of cuisine in this region, the common elements are a relatively high consumption of fruits, vegetables, legumes, and unprocessed whole grains with moderate amounts of fish, lean meats, dairy products, and olive oil.
Though the diet is based on traditions from Mediterranean countries, the principles aren’t quite as common as they once were even in those places. Like in many other industrialized nations around the world, the sharp increase in the consumption of processed foods has changed the eating habits of much of the population. For this reason, the Mediterranean diet in its modern form is more like an amalgamation of the principles that were derived from study of life around the Mediterranean Sea prior to the 1950s.
In 1955, a researcher at the University of Minnesota named Ancel Keys began a project known as the Seven Countries Study that looked at the relationship between diet, lifestyle, and health conditions like cardiovascular disease. The study ran for over two decades and followed participants in the United States, Japan, and several European countries. Keys eventually published the study in 1978, and he found that there was a strong correlation between the effect of dietary sources of saturated fat on cholesterol and the rates of coronary artery disease and stroke.
Even though research had shown that some fats—like olive oil—had positive associations with human health, much of the medical world and dietary health recommendations were focused on limiting fats of all kinds for much of the 1970s and 80s. Then, in 1993, the Harvard School of Public Health, the World Health Organization, and the Oldways Preservation Trust developed the Mediterranean Diet Pyramid, a guide for how to adopt a Mediterranean-style diet and realize the related health benefits. The release of this guide renewed interest in the Mediterranean diet and led to more research and greater public awareness.
In more recent years, the Mediterranean diet has gained widespread acceptance in the medical community as a healthy diet that promotes heart health. In fact, the American Heart Association recommends the diet as a way to reduce the risk of cardiovascular disease while the American Diabetes Association recommends it as a way to reduce the risk of type 2 diabetes. In 2013, the Mediterranean diet was even granted a special status by UNESCO as an Intangible Cultural Heritage of Humanity.
One of the main reasons the Mediterranean diet is so enduringly popular is that it’s less about restrictions and more about choices. This is also why it’s best understood as a different dietary pattern rather than a “diet” in the way Americans tend to think of the word. Adopting this eating plan revolves around emphasizing certain types of food that are known to be associated with a longer lifespan and a lower risk of chronic disease. Below is a list of the main foods and categories of the diet:
Red wine has long been associated with the cuisines and eating habits of the Mediterranean region. Some research done in past decades even seemed to show a correlation between the consumption of red wine and certain health benefits. While it’s true that red wine does contain antioxidants that are beneficial at staving off damage from free radicals, the fact is that there are many other sources of antioxidants that don’t contain alcohol. It is possible to drink it in moderation and still be healthy, but the bottom line is everyone is better off avoiding alcohol. There is no evidence that there are any real benefits to drinking it, regardless of its connection with the Mediterranean diet.
The most basic reason the Mediterranean diet is considered a healthy approach to eating is that it calls for whole, nutrient-dense foods that provide what the body needs without excess calories. Emphasizing these foods also means reducing the consumption of processed foods that are high in refined carbs and saturated fat that are linked to a variety of negative health outcomes. Over the last few decades, studies have consistently showed that the Mediterranean diet is associated with numerous health benefits:
There’s nothing magical about the Mediterranean diet that makes it such a healthy way of eating. It simply represents a diet revolving around foods that are known to be beneficial for health. The main reason the diet “works” is because it creates a framework for how to live in a healthy way. But even though it is perhaps best known for improving health, there is also plenty of evidence that it can also lead to weight loss.
One of the most convincing studies on the topic was done using 30,000 participants from cities around Italy. The study looked at the effect of adherence to a Mediterranean diet on weight and waist circumference over multiple years. The study found a strong correlation between following the diet closely and a lower risk of obesity. A different study, from 2020, found that people who had already lost weight and adhered to a Mediterranean diet were twice as likely to maintain their weight loss compared to those who didn’t follow the diet closely.
What the research doesn’t show, however, is that the Mediterranean diet works quickly as a means of losing weight. On the contrary, it’s clear from the research that the diet can only lead to weight loss if the participant is in a caloric deficit. That means it’s possible to be following the diet closely and not lose weight or even gain weight. This is largely because the foods of the Mediterranean diet, while nutrient-dense, are not necessarily low calorie.
As with evaluating any diet or weight loss plan, it’s a good idea to look to experts for the best insight. Lori Gooch, RDN, LDN, is a Registered Dietitian at True You Weight Loss, and she offers answers to some common questions about the Mediterranean diet:
The Mediterranean diet is a popular and well-researched dietary pattern that focuses on whole, nutrient-dense foods. However, some alternative options that are associated with health benefits may include:
Does the Mediterranean diet work? It depends on your definition of “work.” There can be no doubt that a Mediterranean-style diet that is rich in fruits and vegetables and low in saturated fats and refined sugars is good for health. The research is clear that adopting such a diet will only be a boon for virtually every aspect of health and even potentially lead to a longer life. In that sense, the diet is less of a diet and more of a lifestyle.
Does the Mediterranean diet work for weight loss? This is where the answer is a little less clear. Because of the nature of the foods you consume (and the ones you avoid), following the diet can provide nutritionally dense foods that are filling in a way that curbs the kinds of food cravings that lead to obesity. The bottom line is, though, that it can only work for weight loss if you are also ensuring that you’re in a calorie deficit—either because you have reduced your intake of calories or increased your physical activity level.
When people see the word “diet,” they generally think of a restrictive eating plan that is aimed at achieving weight loss as quickly as possible. The Mediterranean diet isn’t really meant for such an aim, though, so it’s likely that most people trying to lose weight on the diet may have difficulty finding success. Rather than temporarily withholding food to promote weight loss like most fad diets, the Mediterranean diet represents a shift in thinking about food that can potentially lead to overall health and wellness.
The difficult truth that many people aren’t fully aware of is that dieting for weight loss rarely leads to long term success. This is in part because there are so many different biological and psychological factors involved in weight gain in the first place. Weight gain tends to be seen as a character flaw that needs to be conquered rather than a health condition that requires focused treatment that helps people make the necessary changes.
At True You Weight Loss, we know how challenging the weight loss journey can be. Most Americans at one point or another have attempted to lose weight, and most have also either failed to lose weight or lost some and then gained it back not long after. That is why we are passionate about providing alternative weight loss solutions that can help you find the freedom you’ve been looking for. If you’d like to learn more about our non-surgical weight loss procedures, please contact us to solicitar una consulta.
Dr. Christopher McGowan, MD, a leader in endobariatrics, specializes in non-surgical obesity treatments and is triple-board-certified in Internal Medicine, Gastroenterology, and Obesity Medicine. Renowned for pioneering endoscopic sleeve gastroplasty (ESG) with over 2,000 procedures, his global influence and research contributions define him as a top expert.