Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is It? How It Works The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices.

There are additional points that make this eating plan unique: An emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats butter, margarine.

Other foods naturally containing healthful fats are highlighted, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.

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

Choosing water as the main daily beverage, but allowing a moderate intake of wine with meals, about one to two glasses a day for men and one glass a day for women.

Stressing daily physical activity through enjoyable activities. Sample meal plan This sample meal plan is roughly calories, the recommended intake for an average person.

Breakfast: 1 cup cooked steel-cut oats mixed with 2 tablespoons chopped walnuts, ¾ cup fresh or frozen blueberries, sprinkle of cinnamon Snack: ¼ cup nuts, any type Lunch: Beans and rice — In medium pot, heat 1 tbsp olive oil.

Add and sauté ½ chopped onion, 1 tsp cumin, and 1 tsp garlic powder until onion is softened. Mix in 1 cup canned beans, drained and rinsed. Serve bean mixture over 1 cup cooked brown rice.

References Willett WC, Sacks F, Trichopoulou A, Drescher G, Ferro-Luzzi A, Helsing E, Trichopoulos D. Mediterranean diet pyramid: a cultural model for healthy eating. Gifford KD. Dietary fats, eating guides, and public policy: history, critique, and recommendations.

Am J Med. Fung TT, Rexrode KM, Mantzoros CS, Manson JE, Willett WC, Hu FB. Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women.

Lopez-Garcia E, Rodriguez-Artalejo F, Li TY, Fung TT, Li S, Willett WC, Rimm EB, Hu FB. The Mediterranean-style dietary pattern and mortality among men and women with cardiovascular disease. Ahmad S, Moorthy MV, Demler OV, Hu FB, Ridker PM, Chasman DI, Mora S.

Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Network Open.

Pant A, Gribbin S, McIntyre D, Trivedi R, Marschner S, Laranjo L, Mamas MA, Flood V, Chow CK, Zaman S. Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis.

Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a mediterranean diet supplemented with extra-virgin olive oil or nuts.

New England Journal of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

The National Academies Press , Salas-Salvadó J, Bulló M, Babio N, Martínez-González MÁ, Ibarrola-Jurado N, Basora J, Estruch R, Covas MI, Corella D, Arós F, Ruiz-Gutiérrez V.

Use the following as a guideline for what to eat and avoid. A Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk foods, high amounts of dairy, and high-fat items like butter and red meat.

A Mediterranean diet invites you to sample European, Middle Eastern, and African flavors — sometimes all in one day! Try these five Mediterranean diet-friendly recipes to jump-start your weight loss goal.

Plus, they have a low to moderate amount of healthy fats and supply plenty of protein. Make a large batch to pack for workday lunches all week long. Per serving serves 6 : 3 46 calories, 2. Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner.

This recipe from Creme de la Crumb makes use of pantry staples you probably already have on hand for a flavorful main dish that takes just 15 minutes to bake.

Per serving serves 4 : calories, 18g fat 3g saturated fat , 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, mg sodium. Round up berries, oats, almond butter, and a handful of other ingredients, mix, and stash in the fridge.

Per serving serves 1 : calories, 9. A single serving provides an impressive 21 grams of fiber and 28 grams of plant-based protein. Be mindful of the carbohydrates, however — the amount in this portion is higher than what registered dietitians generally recommend for a meal.

Consider splitting a portion of this recipe with a loved one and enjoying it as a side to keep those carbs in check. Per serving serves 4 : calories, 16g fat 2g saturated fat , 28g protein, g carbohydrates, 21g fiber, 11g sugar, 80mg sodium.

Fruit is a common theme for desserts on a Mediterranean diet. This three-ingredient strawberry parfait from Skinnytaste offers up the goodness of fresh strawberries with a dollop of sweetened sour cream but feel free to use Greek yogurt for extra protein.

Per serving serves 5 : 79 calories, 3g fat 1. Unlike some restrictive diets that dictate exactly what and when you have to eat, a Mediterranean eating plan offers plenty of freedom and flexibility. Even better: Done right, its whole-food, plant-forward methodology can offer significant payoff for weight loss.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

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By Sarah Garone. Medically Reviewed. Kelly Kennedy, RDN. Research Expert Advice Jump to More Topics. Incorporate Movement A true Mediterranean lifestyle encompasses more than simply the food you eat. Enjoy Food With Loved Ones Another element of a genuine Mediterranean lifestyle is gathering around the table to eat with friends and family.

Meal Plan for Mediterranean Diet Success In a society that largely consumes the standard American diet, eating the Mediterranean way takes some conscious intention. What to Eat Fish and seafood, such as salmon, tuna, mackerel, shrimp, crab, and octopus Nuts and seeds, such as almonds , pistachios, walnuts, flaxseeds, and chia seeds Beans and legumes Poultry, including chicken and turkey Moderate amounts of dairy Fruits, including citrus, berries , apples, pears, grapes , figs, and dates Vegetables, such as leafy greens, peppers, tomatoes, cucumbers, broccoli, and squash Whole grains, including whole-wheat pasta, millet, freekeh, quinoa , buckwheat, bulgur, and oats Plant-based oils, especially olive oil A small amount of red wine What to Avoid A Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk foods, high amounts of dairy, and high-fat items like butter and red meat.

Highly processed foods Large amounts of red meat Refined grains, such as white flour, white rice, and white pasta Large amounts of dairy Sugar-sweetened beverages Butter.

Easy Healthy Baked Salmon Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner. Per serving serves 4 : calories, 18g fat 3g saturated fat , 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, mg sodium 3. Per serving serves 4 : calories, 16g fat 2g saturated fat , 28g protein, g carbohydrates, 21g fiber, 11g sugar, 80mg sodium 5.

Editorial Sources and Fact-Checking. Resources Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean Diet and Long-Term Changes in Weight and Waist Circumference in the EPIC-Italy Cohort.

April

The Mediterranean diet is brimming with fresh, flavorful foods just waiting to be combined into meals and snacks. Many are high in filling protein and fiber and low in fat — elements that make them ideal for weight loss. Use the following as a guideline for what to eat and avoid.

A Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk foods, high amounts of dairy, and high-fat items like butter and red meat.

A Mediterranean diet invites you to sample European, Middle Eastern, and African flavors — sometimes all in one day! Try these five Mediterranean diet-friendly recipes to jump-start your weight loss goal. Plus, they have a low to moderate amount of healthy fats and supply plenty of protein.

Make a large batch to pack for workday lunches all week long. Per serving serves 6 : 3 46 calories, 2. Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner.

This recipe from Creme de la Crumb makes use of pantry staples you probably already have on hand for a flavorful main dish that takes just 15 minutes to bake.

Per serving serves 4 : calories, 18g fat 3g saturated fat , 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, mg sodium. Round up berries, oats, almond butter, and a handful of other ingredients, mix, and stash in the fridge.

Per serving serves 1 : calories, 9. A single serving provides an impressive 21 grams of fiber and 28 grams of plant-based protein. Be mindful of the carbohydrates, however — the amount in this portion is higher than what registered dietitians generally recommend for a meal.

Consider splitting a portion of this recipe with a loved one and enjoying it as a side to keep those carbs in check. Per serving serves 4 : calories, 16g fat 2g saturated fat , 28g protein, g carbohydrates, 21g fiber, 11g sugar, 80mg sodium.

Fruit is a common theme for desserts on a Mediterranean diet. This three-ingredient strawberry parfait from Skinnytaste offers up the goodness of fresh strawberries with a dollop of sweetened sour cream but feel free to use Greek yogurt for extra protein.

Per serving serves 5 : 79 calories, 3g fat 1. Unlike some restrictive diets that dictate exactly what and when you have to eat, a Mediterranean eating plan offers plenty of freedom and flexibility. Even better: Done right, its whole-food, plant-forward methodology can offer significant payoff for weight loss.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

Mediterranean Diet. By Sarah Garone. Medically Reviewed. Kelly Kennedy, RDN. Research Expert Advice Jump to More Topics. Incorporate Movement A true Mediterranean lifestyle encompasses more than simply the food you eat.

Enjoy Food With Loved Ones Another element of a genuine Mediterranean lifestyle is gathering around the table to eat with friends and family.

Meal Plan for Mediterranean Diet Success In a society that largely consumes the standard American diet, eating the Mediterranean way takes some conscious intention. What to Eat Fish and seafood, such as salmon, tuna, mackerel, shrimp, crab, and octopus Nuts and seeds, such as almonds , pistachios, walnuts, flaxseeds, and chia seeds Beans and legumes Poultry, including chicken and turkey Moderate amounts of dairy Fruits, including citrus, berries , apples, pears, grapes , figs, and dates Vegetables, such as leafy greens, peppers, tomatoes, cucumbers, broccoli, and squash Whole grains, including whole-wheat pasta, millet, freekeh, quinoa , buckwheat, bulgur, and oats Plant-based oils, especially olive oil A small amount of red wine What to Avoid A Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk foods, high amounts of dairy, and high-fat items like butter and red meat.

Highly processed foods Large amounts of red meat Refined grains, such as white flour, white rice, and white pasta Large amounts of dairy Sugar-sweetened beverages Butter. Easy Healthy Baked Salmon Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner.

Per serving serves 4 : calories, 18g fat 3g saturated fat , 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, mg sodium 3. Per serving serves 4 : calories, 16g fat 2g saturated fat , 28g protein, g carbohydrates, 21g fiber, 11g sugar, 80mg sodium 5.

Editorial Sources and Fact-Checking. Resources Agnoli C, Sieri S, Ricceri F, et al. You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

Get some tips for healthy grocery shopping. 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. If you start feeling hungry between meals, there are plenty of healthy snack options, such as:. 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.

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.

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

The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes. The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults. The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.

Examples of foods to consume on a Mediterranean diet include:. You can drink a low to moderate amount of red wine, in small servings and with a meal. You can eat eggs in moderation, for example, 2—4 servings weekly. In a study, researchers found that not following the Mediterranean diet, or not following it consistently, was associated with higher markers of inflammation in the blood.

That said, other research suggests that more study is needed to determine its impact on various types of inflammation and diseases. 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. 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!

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

Researchers put volunteers with both higher and lower incomes on a Mediterranean diet, but only the participants with higher incomes showed health….

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If you want to lose weight, feel great and improve your health in many ways, these are the 9 healthiest foods you should eat every day. Here are 14 better-for-you swaps for some popular favorites.

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Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Keeping processed foods out of your diet can reduce your chances of overeating and help you meet weight loss goals. Getting enough sleep helps to keep your hormones balanced and helps your body heal. Without enough sleep, hormones responsible for appetite like ghrelin can be raised and make you likely to overeat.

Experts advise that adults get at least 7 hours of sleep a day. And cool, dark rooms are generally better for a deep, restful experience. Keeping electronic devices away from your sleeping area and keeping regular sleep-wake hours can also help you rest properly.

Herbs and spices are a better option for flavoring your meals than liquid coloring, salt, or sugar. On the other hand, herbs and spices make your meals more delicious—and even have health benefits. Research shows spices like chili can help you lose weight, while onions and garlic contain compounds like quercetin that help you fight inflammation and improve your immunity.

Slow, mindful eating, where you savor the taste of meals and focus on your plate, can help you eat less and weigh less. Also, the Mediterranean diet encourages you to eat with loved ones, which can boost mood, reduce loneliness and encourage you to spend more time at the dining table.

This can make you less likely to attempt comfort eating, which can lead to unwanted weight gain. Most weight loss plans fail. The main reason?

Instead of that, choose a long-term lifestyle choice you can stick to. Give yourself enough time to get results and stay committed even if you meet hiccups along the way.

Weight loss is harder for some people than for others. Apart from the inconvenience of not fitting into your favorite shirt, it can also affect your health. Professional healthcare workers such as your doctor, nurse, or dietician can help you get additional support toward meeting your goals.

This can be particularly helpful if you have plenty of weight to lose or existing health conditions. No diet can guarantee overnight weight loss success. But the Mediterranean diet can help you achieve a steady loss of excess weight if you follow it properly. You can enjoy various delicious meals and the health benefits of a tested, trusted, flexible plant-based diet while taking steps to help your body burn excess fat stores.

Proper sleep, a slight calorie deficit, physical activity, and mindfulness during meals can enhance your chances of success. If you have a lot of weight to lose or existing health conditions, getting your care team involved is a good idea.

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Pin By Mediterranean Living. Updated March 10, In this post:. What is the Mediterranean Diet? How Effective is the Mediterranean Diet for Weight Loss? The Foods You Need for the Mediterranean Diet Things to Consider When Choosing the Mediterranean Diet A Simple 3-day Mediterranean Diet Plan for Weight Loss Tips for Weight Loss on the Mediterranean Diet.

Courtesy of Oldways The Mediterranean diet pyramid is a pictorial guide to help you understand the diet. How effective is the Mediterranean diet for weight loss? Examples of Mediterranean Diet Meals People who followed the traditional and low-carb Mediterranean diets were more likely to lose weight than the ADA.

The foods you need for the Mediterranean diet Mediterranean Diet recipes for weight loss are best cooked at home. Some whole grains you can explore include: Rye Teff Oats Rice Fonio Wheat Barley Quinoa Millets Sorghum Triticale Amaranths. Other oils that you can use in Mediterranean diet recipes for weight loss include: Soy oil Fish oil Olive oil Peanut oil Almond oil Avocado oil.

Here are some legumes you can eat regularly: Lentils Peanuts Chickpeas All types of beans. You can enjoy different fruits such as: Figs Dates Pears Apples Melons Grapes Peaches Oranges Bananas Strawberries Watermelons And vegetables to eat include: Kale Carrots Lettuce Onions Turnips Broccoli Cabbage Tomatoes Beet roots Eggplants Cucumbers Bitter gourd Cauliflowers Brussel sprouts.

Examples of herbs and spices include Mint Sage Basil Cumin Thyme Cloves Bay leaf Turmeric Oregano Lavender Coriander Black pepper.

Some options include: Cod Tuna Trout Bream Sardine Salmon Herring Sea bass Mackerel Seafoods are also rich in omega-3 fatty acids, examples include: Crab Prawn Clams Shrimp Mussel Oysters Octopus Periwinkles.

Some poultry and eggs you can eat are: Chicken and eggs Goose and eggs Turkey and eggs Quail and eggs Duck and eggs. Red Meat, Saturated Fat, Added Sugar and Processed Foods. Things to consider when choosing the Mediterranean diet.

Lifestyle Your lifestyle influences how well the Mediterranean diet works for weight loss and overall health. A simple 3-day Mediterranean diet plan for weight loss.

Tips for weight loss on the Mediterranean Diet The amount of weight you lose and how easily you keep it off depends on several factors. Plan your meals ahead of time Planning your meals can help you stick to the nutritious food you want to eat, not the fast food that is available or easy to get.

Added sugar increases your risk of illness Keeping processed foods out of your diet can reduce your chances of overeating and help you meet weight loss goals.

Sleep 7—9 hours every day Getting enough sleep helps to keep your hormones balanced and helps your body heal. Use herbs and spices liberally Herbs and spices are a better option for flavoring your meals than liquid coloring, salt, or sugar.

Choose long-term change, not quick fixes Most weight loss plans fail. Consider getting professional help. Conclusion No diet can guarantee overnight weight loss success.

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Learn how to eat the healthiest diet in the world. Learn about the lifestyle and philosophy behind the Mediterranean Diet. The Mediterranean Way Program. Learn more. A Mediterranean Diet program designed for weight loss.

As such, it has many features of a successful weight loss strategy. Plus, our guide to the best meal replacement shakes may help to aid you in your weight loss journey, alongside balanced whole meals.

An extensive review published in The American Journal of Medicine , for example, compared the Mediterranean diet with a low-fat diet, a low-carbohydrate diet and the American Diabetes Association diet. It found they all resulted in a similar level of weight loss and cardiovascular risk reduction.

Similarly, another review published in the journal Nutrients compared the slimming potential of the Mediterranean, Atkins, DASH Dietary Approaches to Stop Hypertension , GI glycemic index , Ornish, Zone and Paleo diets.

The findings indicated that only the Atkins Diet was able to bring clinically meaningful short-term and long-term results. However, the researchers pointed out that further diets could be equally or even more effective for weight loss.

Depending on your age and lifestyle, the Mediterranean diet could also be especially useful. A study published in Nutrition , for example, found it helped menopausal women ward off obesity, improve their cardiovascular and metabolic health and even experience fewer menopausal symptoms.

Weight management depends on a range of complex factors, including dietary habits, physical activity levels and health status. Nevertheless, a few key principles will maximize your chances of losing unwanted pounds on a Mediterranean diet.

By far, the most important factor is maintaining a consistent calorie deficit. The best way to calculate your calorie needs and track your food intake accordingly is to use a calorie counting app. Carbohydrates and fats provide the most energy for the human body and as such, diets with low fat or low carbohydrate content tend to produce better results.

To strike a good balance, aim for around three tablespoons of olive oil a day. Furthermore, consider cutting down on foods rich in simple and starchy carbohydrates, such as bread, potatoes, rice and pasta.

Instead, increase your vegetable intake and introduce more beans and pulses, which contain more fiber and complex carbohydrates. Last, but not least, make sure you get enough good quality protein to fill you up and sustain your metabolism. The Mediterranean diet contains a lot of excellent protein sources including fish, lean white meat, beans, lentils, nuts and seeds.

Make sure you include them in every meal, aiming to fill at least a quarter of your plate with protein foods. This means following the principles of a Mediterranean diet but with a low-carb, higher-fat and higher-protein approach. Research published in BMC Proceedings suggested that this triggers more weight loss than a low-calorie Mediterranean diet, while research published in Nutrients showed that the results were even greater when a KEMEPHY diet was introduced in recurring phases.

Within the Mediterranean diet dairy products are used sparingly, coming mostly in the form of cheese or yogurt. Adding full-fat milk will needlessly elevate your saturated fat and calorie intake.

You can have a look at the vegan Mediterranean diet for a plant-based approach. Increase your levels of physical activity, and break a sweat at least three times a week. Make sure to get enough sleep too, and lower your stress levels.

And stay consistent.