The Mediterranean Diet is promoted by, among others, the Mayo Clinic because it offers proven benefits to the health of the heart. Men and women living in Mediterranean countries experience far fewer heart problems than their counterparts in North America.

How does the Mediterranean Diet work?

The Mediterranean Diet is not so much a weight loss “program” as a new and healthier approach to eating. This diet does not count calories, and instead follows the Mediterranean style of eating. This includes using healthy fats, avoiding processed foods and eating according to a Mediterranean “food pyramid”. Though this diet does not count calories, you are expected to keep food intake at a reasonable level and a key component of the diet is taking plenty of exercise. Reasonable healthy eating combined with exercise results in weight loss.

What can you eat on the Mediterranean Diet?

This diet allows you to eat a wide variety of (you guessed it) Mediterranean-style foods. The focus is on healthy and fresh (rather than processed) foods like vegetables, whole grains,varied types of fish, chicken, olive oils, dairy products, and nuts. Fats are acceptable provided they are healthy fats such as canola or olive oils. Dieters can also drink modest quantities of red wine, also known to have some heart health benefits.

Pros and Cons of the Mediterranean Diet

The Good:

Since you prepare nearly all of the food yourself, it is quite simple to keep track of your fat and cholesterol intake. Also, the foods allowable in the Mediterranean diet are very filling and don’t leave you suffering from hunger pangs. As well as losing weight and becoming fitter through exercise, side benefits include a lowered risk of heart disease, Alzheimer’s disease, diabetes and certain cancers. This is also a diet suitable for the whole family and is a long-term diet for maintaining weight loss as well as improving health.

The Bad:

While it is certainly a good thing to eat “good fats” as opposed to saturated fats, too much of anything can be unhealthy for you. Since this diet offers a lot of flexibility, the less-disciplined may eat too much of the healthy fats. You will also have to educate yourself about healthy fats and food types.

What is the cost of the Mediterranean Diet?

There is no cost unless you choose to invest in a book about the Mediterranean diet. Your grocery budget should stay about the same. The higher cost of certain European-style food items will be offset by the low cost of fruits, vegetables, pasta and so on.

For more options, return to the List of Weight Loss Programs