Mediterranean Diet for Weight Loss: Is It Right for You? An Expert-Informed Guide

When I hear the word ‘diet,’ it makes me cringe a bit. Throughout my childhood, I witnessed my mom try one fad diet after another, each promising various appearance-related results, be it a reduced waistline or smaller thighs — but never improved health. The term still evokes memories of those crazy diet plans that were neither sustainable nor intended to be.

But the Mediterranean diet stands out because it is not a ‘diet’ in that sense — it is a specific eating pattern considered sustainable and overall positive for one’s health. It prioritizes nutrient-rich foods such as fresh fruits and vegetables, legumes, nuts, extra virgin olive oil, fish, and lean poultry.

While I still do not believe that following a specific diet regime for weight loss is effective long-term, certain lessons from the Mediterranean diet can be learned to improve overall eating patterns.

Although a caloric deficit is needed for weight loss, incorporating nutrient-rich foods into one’s diet can help one ‘stay on track.’ Switching to a Mediterranean-style diet promotes more sustainable changes, which could be helpful if your goal is weight loss. In this article, you will learn more about this particular diet and how to adapt it if you are looking to reduce your body weight.

What is the Mediterranean diet?

The Mediterranean diet is inspired by the traditional cuisines surrounding the Mediterranean Sea, particularly Greece, Italy, and Spain. This is where the name comes from — however, it is not necessarily what you would consider Greek, Italian, or Spanish cuisine today.

The original definition was coined by American physiologist Ancel Keys, who observed that people in Greece and southern Italy tend to follow a dietary pattern low in saturated fat and high in vegetable oils. Since this diet was associated with a reduced risk of heart disease, it led to further explorations, with the Mediterranean diet now being one of the most studied diets.

Since then, the definition of the Mediterranean diet has changed and evolved, with versions such as the green Mediterranean diet becoming discussed as well. The main principles remain similar: the diet includes a variety of vegetables and fruits, extra virgin olive oil, plenty of nuts and legumes, some lean meats such as chicken, and a moderation of cheese and red meats.

Moreover, the Mediterranean diet includes more than healthy eating patterns. For instance, some proponents of the diet see eating as a social activity that encourages eating your meals slower and more mindfully.

The Mediterranean diet is not a weight loss plan. It is a dietary pattern usually followed for various health benefits, including heart health support and certain disease control.

How does the Mediterranean diet pyramid visually guide food choices?

You can use the visual representation of the Mediterranean diet by following the pyramid below.

The Mediterranean diet encourages the consumption of many foods, including vegetables, fruits, whole grains, dairy products (especially low-fat), olive oil, and nuts.

Keep in mind that there are several versions of this pyramid. For instance, some encourage more occasional consumption of potatoes, and some don’t. In general, while potatoes can be a part of a Mediterranean diet, it is important to be mindful of the preparation mode, meaning that it is best to limit potatoes that are fried or heavily covered in butter.

For flavor, try including fresh herbs and spices, garlic, and onion. This can help you reduce sodium intake, a common issue in the Western diet.

You should aim to eat fish, white meat, eggs, and various legumes (beans, lentils, chickpeas) in your meals weekly.

The science behind the Mediterranean diet for weight loss: how does it work?

While the Mediterranean diet is not actually a weight loss plan, it can contribute to improved weight management.

For instance, studies show that people following this diet had a greater reduction in body weight. Additionally, the risk of obesity is also reduced in those who adhere to this diet. As the last benefit of weight management, studies also show that following this diet may help those who already lost weight to keep it off in the long run.

However, for weight loss to be possible, a caloric deficit is still needed. The way the Mediterranean diet works for some people is actually by reducing caloric intake through more nutrient-rich choices. We asked Dr. Hussain Ahmad, an experienced hospital doctor and consultant practitioner in the UK, to clarify why opting for a nutrient-rich meal could be helpful for weight loss:

When you stick to whole foods, like vegetables, fruits, lean proteins, whole grains, and legumes, you’re getting much more nutrition per bite, often with fewer calories. These foods tend to be higher in fibre and protein, which help keep you full for longer and reduce the urge to snack on high-calorie, processed foods. It's not about restriction but choosing foods that help your body feel satisfied and energised without going overboard on calories.

Dr. Hussain Ahmad

The Mediterranean diet also includes quite a lot of ‘healthy’ unsaturated fats — so, can it help to reduce weight?

As explained by Dr. Ahmad, fats from sources such as olive oil, avocados, and nuts tend to be more filling. “They slow digestion, which can help you feel full for longer and curb overeating,” he adds.

However, Dr. Ahmad also highlights the importance of portion control. “Fat is calorie-dense, so it’s easy to go overboard. But when used in sensible amounts, healthy fats can definitely be part of a balanced weight-loss approach,” he shares.

So, to conclude, while this diet will not make you lose weight without a caloric deficit, following it may make it easier for some people to stay within the deficit.

What foods should you focus on?

Fortunately, the Mediterranean diet includes a wide variety of foods. Some should be eaten with every meal (e.g., vegetables and fruits), while others can be enjoyed in moderation (e.g., cheese and red meat). Even though it is not a plant-based diet, i.e., neither vegetarian nor vegan, it still emphasizes plant-based foods.

Foods to limit or avoid

While the Mediterranean diet is not restrictive in the sense that some foods are completely out of the question, it discourages certain foods from being eaten daily. For instance, you can still eat red meat, but it should be done rarely, ideally less than two servings per week.

Due to its low saturated fat content, this diet is linked to multiple health benefits, including a potential reduction in low-density lipoprotein (LDL) cholesterol. You will not find fatty and processed meats or sour cream commonly eaten by those who follow this diet.

Moreover, herbs and spices are the main flavorings used in the Mediterranean diet — not salt. Excessive sodium intake is linked to high blood pressure, another reason the Mediterranean diet is heart-healthy.

Other foods that should be left for occasional enjoyment include pastries and sweets, as they are not nutrient-dense and are rich in saturated fat and added sugar. Excessive consumption of added sugar is also linked to potential weight gain in the long run. Additionally, prioritize whole grains over refined grains, as refining grains reduces their fiber content.

Keep in mind that most healthy eating plans will have similar recommendations as discussed above. For instance, Dietary Guidelines for Americans also recommend limiting saturated fat, added sugars, and sodium in your diet.

Beyond the plate: incorporating lifestyle factors for successful weight loss

Surprisingly, the Mediterranean diet pyramid includes lifestyle habits, such as physical activity. Aim for at least 30 minutes of physical activity every day, including walking, taking the stairs instead of the elevator, gardening, and household chores.

While not necessarily part of the Mediterranean diet, meal prep helps me to ‘stay on track’ food-wise. When I started gradually increasing my protein intake, meal prepping did wonders. Studies also show that meal planning can be a helpful tool for weight management. My tip would be to plan your snacks as well as meals.

Of course, other factors, such as sufficient sleep and mindful eating, also contribute to improved weight control. It is important to treat your journey holistically and aim for sustainable changes.

How fast can you lose weight on the Mediterranean diet?

When reading about weight control, we hear over and over again that it is crucial to make sustainable choices and aim for sustainable weight loss. This sustainability talk also comes up when describing the Mediterranean diet. But what exactly is considered sustainable weight loss?

I have asked Dr. Hussain Ahmad to share his insights regarding this topic:

Most people can aim to lose around 1 to 2 pounds (roughly 0.5 to 1 kg) per week safely. That’s about 4 to 8 pounds (2 to 4 kg) a month. It might not sound dramatic, but it’s sustainable and much healthier than rapid weight loss, which often leads to weight regain. Gradual changes tend to stick better long-term and are easier on your body overall.

Dr. Hussain Ahmad

While the Mediterranean diet itself is not a weight loss plan, combined with a caloric deficit, it can help you achieve sustainable weight loss.

Why am I not losing weight on the Mediterranean diet?

One of the most common reasons for not losing weight on the Mediterranean diet is caloric expenditure. If you consume excess calories, you will gain weight, not lose it, no matter what kind of diet you are following.

Other factors could be at play as well, including certain conditions. For this reason, consulting with a healthcare provider or registered dietitian could be beneficial if you are not seeing any results despite being in a caloric deficit. They can examine your case in more detail and find the root issue.

Final thoughts

You do not have to follow the Mediterranean diet religiously for weight loss, but it can help you make more sustainable changes in your diet.

I personally like to have more freedom in my diet and adjust it in a way that is sustainable for me. For instance, the Mediterranean diet does not traditionally include tofu, one of my favorite protein sources, so following this diet would be extremely hard and counterproductive, as soy itself is not something you should omit from your diet just because of blind adherence.

Always think of your preferences when adjusting your diet. Just because the Mediterranean diet puts olive oil on the pedestal, you do not have to include it in yours — especially if you are like me and just don’t like the flavor of it.

If you find a way to incorporate more nutrient-rich foods into your diet, it is already a win, even if it does not fit the standard of the Mediterranean or any other diet. In the end, if your goal is to lose weight, you will have to be in a caloric deficit.

Furthermore, losing weight is often not the most difficult part — maintaining weight loss is a challenge many people face. Choosing more nutrient-dense foods can help you stay in the caloric deficit and keep the weight you lost off, especially if you opt for fiber and protein-rich meals.