Why The Mediterranean Diet Was Ranked 2019's Top Diet
- 4 Minutes Read
There are many eating plans available for weight loss. This post describes the Mediterranean Diet: what it is, the pros and cons, and whether or not it is effective for weight loss. Technically, this is not a specific diet but a way of eating.
The Mediterranean diet is more a style of eating than an official diet. Unlike ketogenic or Atkins or the American Heart Association diet, the Mediterranean Diet has no formal definition. In the mid-20th century, the diet of the inhabitants of the Greek island of Crete was linked to health benefits. Locally sourced plant foods were the mainstay: nuts, olives, legumes, fruits, greens and vegetables. Dairy foods (from goat milk), fish and lamb were included in small amounts. Sugary desserts were not common, although honey was used as a sweetener.
Why adopt this diet? Research consistently links this style of eating to a lower risk for numerous chronic diseases such as heart disease and cancer, as well as easier weight management. However, it's not promoted as a weight loss diet.
The Mediterranean diet can very loosely be described as a plant-based diet, meaning most of the food one eats is from plants. But what exactly does that mean? Advocates and researchers can't even agree on the fat content. In one multi-year study from Spain, subjects consumed 40% of their calories from fat, primarily from olive oil or nuts. Other definitions suggest 25-35% fat. Some Mediterranean diet publications simply omit reference to calories from fat, carbs or protein. Suffice it to say, this diet allows for a more liberal fat intake than low fat diets, including the American Heart Association diet. The key is that the source of fat is olive oil or nuts, rather than meats, cheese or butter.
Here's a very rough estimate of the calorie breakdown of a Mediterranean diet:
Rather than "permitted" or "prohibited" foods, the should list is described as:
Updated Mediterranean diet pyramids or books also include wine, in moderation. Wine production and consumption is widespread throughout the Mediterranean region, and is a traditional beverage. Water is also typically included as a recommended beverage.
For many people, the term "Mediterranean Diet" implies that the foods and recipes must be from the Mediterranean region. This is a misconception. In fact you could create a plant-based diet using foods from Central America or Asia. There is no rule saying you have to eat Mediterranean regional cuisine.
Another misconception: simply adding olive oil to your existing diet makes it Mediterranean. No. The most important concept is plant-based. In fact, you could use canola oil. However, extra virgin olive oil is preferable, given the potential health benefits of polyphenols in olive oil, as well as the monounsaturated fat content.
The Mediterranean diet shouldn't cost more than your average grocery bill. You might think fresh vegetables and produce and good olive oil are expensive, but you'll be buying less meat and fewer processed foods. So, a Mediterranean diet is as expensive or inexpensive as you make it, depending on your food choices.
As the food choices are so varied, it's hard to imagine social support is necessary to help you stick to this diet. However you might benefit from culinary support, whether cooking instructions or recipes or a good source of Mediterranean style take out food.
Yes, it's linked to better weight management and lower risk for chronic diseases.
The Mediterranean diet is a good fit for people who want to make long-term diet changes to improve health and weight. You should be comfortable choosing foods without a set of strict rules and guidelines about grams of this or that, or calorie counts or when to eat what. There is no list of prohibited foods to limit your choices.
The Mediterranean diet isn't something you go on for a few weeks, and then abandon. It's a diet for life. It's been the long-term diet for millions of people living around the Mediterranean region. Variations on the plant-based theme are certainly viable long term anywhere in the world.
Yes I do, and in fact it's how I eat and will continue to eat.
While there is no official Mediterranean Diet website or book, many organizations provide information and guidance, in the form of books, brochures, websites, recipes and meal plans. Here are a few:
There are too many cookbooks with a Mediterranean diet emphasis to list separately. Your local library would be a good place to browse cookbooks. Most recipe websites, as well as Pinterest, allow you to search for "Mediterranean" style recipes. There is plenty of information out there to get you started.
Originally Published December 12, 2017
Updated August 1, 2019