Is a Mediterranean Diet Good for Weight Loss? (Sample Menu Included)

In this article:

• A Mediterranean diet isn’t a single prescribed diet, but a general eating pattern. It’s known for being heart-healthy, but it’s also good for managing weight. A Mediterranean-style diet pattern can also have benefits like lowering risk for diabetes and supporting brain health. 
• Olive oil, which is rich in monounsaturated fats, may be responsible for some benefits of a Mediterranean diet. Other foods likely to contribute are vegetables, fruit, fish, nuts, and spices.
• You can follow a Mediterranean style diet pattern with Lark. Lark can help you establish healthy habits for lasting weight loss.

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A Mediterranean diet seems to be consistently making headlines, and usually for positive reasons. Research studies find that the Mediterranean diet is heart-healthy and good for weight loss and maintenance. A review article in European Journal of Public Health points out some benefits of this diet.

• Weight control
• Improved heart health
• Lower risk for diabetes
• Less systemic inflammation
• Less cognitive decline with age

US News and World Reports lists a Mediterranean diet as one of the top weight loss diets, as well as the healthiest diet overall. It’s relatively easy to follow for several reasons.

• It incorporates common foods that you can find in mainstream grocery stores.
• It can be relatively inexpensive because you can modify it to include lower-cost foods, it incorporates plant-based proteins, and it uses less processed foods.
• It is filling due to the high amount of fruits, vegetables, protein, and fiber.
• It can be enjoyable because you can create menus that you enjoy.

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Here is what we know about this type of eating pattern and how you can use the information for healthy weight loss.

What Is a Mediterranean Diet?

Notice that we say “a” Mediterranean diet instead of “the” Mediterranean diet. That is because there is no single Mediterranean diet. Instead, the American Heart Association says it is a pattern of eating that is traditional in countries around the Mediterranean Sea. Greece, Italy, and Spain are some countries with components of a traditional Mediterranean diet. 

What Do You Eat on a Mediterranean Diet?

Olive oil is the most famous part of a Mediterranean diet pattern. An article published in Revista espanola publica says it may help with weight loss, not to mention preventing diabetes and cognitive decline. Plus, Mayo Clinic says it can lower heart disease risks. 

The Centers for Disease Control and Prevention says olive oil is one of many heart-healthy fats. These are others that you might include on a Mediterranean diet.

• Nuts and peanuts
• Canola oil and other non-tropical vegetable oils, such as corn and sesame
• Avocados
• Fatty fish, such as salmon, herring, tuna, and mackerel

Harvard Medical School shares guidelines on how to follow a Mediterranean diet.

Eat Regularly

• Extra-virgin olive oil and other healthy fats
• Fish and skinless poultry
• Fresh fruits and vegetables
• Whole grains
• Nuts
• Legumes, or beans, split peas, and lentils

Limit

• Red meat and processed meat
• Sugar-sweetened beverages and foods
• Saturated fats, such as from butter or tropical oils such as palm or coconut

Here are additional tips that can help.

• Cook with spices to add flavor to foods without using much salt.
• Serving sizes are important. Servings sizes of fats and grains may be smaller than you think.
• Enjoy your meals. Eat slowly and notice the flavors, smells, and textures.
• Include a salad at most meals to increase vegetables without adding many calories.
• Most people with lactose intolerance can handle yogurt or cheese instead of milk.
• Fruit is a healthier dessert than sugar-sweetened items.
• Keep fresh fruits and vegetables in your home so they are easy to choose.

And finally, relax! Keep it simple! There is no need to make complicated recipes. A piece of salmon with brown rice and baked zucchini brushed with olive oil can be a satisfying Mediterranean diet dinner that takes only minutes of hands-on preparation time.

Sample Meal Plan for a Mediterranean Diet

The following sample days fit within a Mediterranean diet and have about 1100-1200 calories. It also has the following (numbers are approximate).

• 55-60 grams of protein, or 15-20% of total calories
• 50-55 grams of fat, or 35-40% of total calories
• 100-140 grams of carbohydrates, or 35-45% of total calories

You may need to alter portions or add snacks to reach your calorie and macronutrient goals. Be sure to drink plenty of water, and always ask your healthcare provider before trying a new meal plan.

Sample Day 1

Breakfast

Scrambled egg on avocado toast with 1 egg scrambled using cooking spray, with ½-1 cup of vegetables like spinach, mushrooms, or tomatoes and 1 ounce of feta cheese; on 1 slice of whole-grain toast with ¼ cup of mashed avocado

Lunch

Caprese salad with 2 ounces of sliced mozzarella cheese, 2 teaspoons of olive oil, 1 large sliced tomato, and fresh basil

⅓ cup of cooked quinoa

1 small apple

Dinner

Foil pouch salmon with 3 ounces of salmon roasted in foil with 2 teaspoons of olive oil, lemon juice, chopped basil, diced green onion, minced garlic (or garlic powder), 1 cup of sliced zucchini, bell pepper, or other vegetable, and ½ medium sweet potato in thin slices or strips

Sample Day 2

Breakfast

Plain non-fat Greek yogurt with ¾ cup of peach slices or berries and 1 ounce of chopped nuts

Lunch

Pasta salad with ⅓ cup of cooked whole-grain pasta mixed with 1 tablespoon of diced onion,  2 teaspoons of olive oil, ½ cup of garbanzo beans, 1 cup of chopped cooked vegetables (such as zucchini or broccoli florets), 1 tablespoon of lemon juice, thyme, oregano

Dinner

Homemade pizza with whole-grain pita with tomato sauce, 1 ounce of low-fat mozzarella cheese, chopped vegetables, and 3 ounces of cooked fish or chicken

Salad with mixed greens, 2 teaspoons of olive oil, vinegar, tomatoes, cucumber, and mushroom slices

Sample Day 3

Breakfast

Oatmeal bowl with ½ cup of rolled oats (or ¼ cup of steel cut oats) cooked with water

1 sliced apple

1 ounce of cheddar cheese

½ ounce of chopped walnuts

Lunch

Tuna sandwich with 3 ounces of canned tuna (optional mixed with 1 teaspoon of olive oil, diced celery and green onion, dijon mustard, and chopped tomatoes) on 2 slices of whole-grain bread with lettuce and tomato

1 cup of baby carrots with 1 tablespoon of peanut butter

1 orange

Dinner

Mediterranean tossed pasta with ½ cup of mushrooms, ½ cup of chopped eggplant, 1 cup of spinach leaves, ½ cup of canned Italian tomatoes, oregano, garlic, cooked in 2 teaspoons of olive oil, and tossed with ½ cup of low-fat cottage cheese and ⅓ cup of cooked whole-grain pasta, topped with 1 ounce of parmesan cheese

Snacks

You can add snacks as needed to satisfy hunger within your calorie and carb limits. You might consider these types of foods.

• Fresh fruit
• Fresh vegetables
• Low-fat cheese and cottage cheese
• Air-popped popcorn or brown rice cakes
• Canned or pouch tuna
• Nuts and seeds
• Avocado

Check out these additional healthy snack ideas.

A Mediterranean Diet can be a healthy choice for weight loss. It can also be an easy and delicious plan, and you can customize it to your tastes and needs. 

How Lark Can Help

This fall, work towards your weight and health goals by making small changes. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, coaching, and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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