Mediterranean Diet
?
The Mediterranean diet emphasizes plant-based foods, including whole grains, beans, nuts, and extra-virgin olive oil. Popular in regions like Greece, Italy, Spain and Turkey, the traditional diet features a modest amount of lean poultry and plenty of seafood, focusing on overall diet quality rather than specific nutrients.
One of the most well-researched diets, the Mediterranean diet is backed by a robust body of scientific research to mitigate chronic conditions (such as heart disease and Type 2 diabetes), enhance longevity and improve quality of life.
Is It Easy to Follow?
The Mediterranean diet is one of the easiest diets to follow for good reason. Rather than taking a highly restrictive approach that eliminates certain nutrients or food groups or being highly rigid about specific macronutrients, the Mediterranean diet provides general guidelines that are versatile enough to be adaptable to any cuisine or lifestyle – making it a sustainable approach to eating.
"One of the most important aspects of the Mediterranean diet … is that it is easy to follow for long periods of time,” says Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners."
How Does the Mediterranean Diet Work?
There isn't a single type of Mediterranean diet. People in Greece, Italy, Spain and other regions of the Mediterranean have different styles, they all share many of the same principles: follow a plant-based approach that focuses on whole grains, fruits, vegetables, beans and nuts, with extra-virgin olive oil as the main source of fat, while including a moderate amount of seafood and poultry and minimal red meat.
Although the diet doesn’t prescribe specific macronutrients like most diets, the traditional Greek Mediterranean diet generally consists of 40% carbohydrates, 40% healthy fats and 20% protein.
The diet encourages consuming whole, minimally processed foods and highlights the importance of healthy unsaturated fats over saturated and trans fats. This combination not only supports heart health by improving cholesterol levels and reducing inflammation, but also plays a role in preventing chronic diseases like Type 2 diabetes and enhancing overall longevity.
READ MORE
Can the Mediterranean Diet Help Me Lose Weight?
Yes, it's possible to lose weight on the Mediterranean diet, especially if you’re switching from a standard American diet, which is notoriously high in sugar, sodium and saturated fat. But if you’re looking for quick weight loss, the Mediterranean diet may not be for you.
Although the Mediterranean diet was not designed for weight loss, the diet’s emphasis on high-fiber foods – such as fruits, vegetables and whole grains – can help keep you fuller for longer. Additionally, replacing unhealthy saturated fats with unsaturated fats has been shown to improve metabolic health and aid in weight loss.
Even though the Mediterranean diet doesn’t have strict nutrient guidelines, make sure to pay attention to portion size and avoid overconsuming healthy yet high-calorie foods, such as olive oil, nuts and seeds.
Long-Term Weight Loss
The Mediterranean diet has been shown to promote long-term weight loss.
Several studies have demonstrated that the Mediterranean diet’s healthy approach to eating primarily plant-based whole foods is beneficial for those looking to lose weight. For example, a 2015 study found that people lost more weight after following the Mediterranean diet for more than a year compared to those on a low-fat diet.
Weight Maintenance and Management
A large, longitudinal 2018 study, which evaluated more than 32,000 participants, found that – among those of normal weight at baseline – following the Mediterranean diet was associated with a lower risk of weight gain and obesity after 6 to 20 years, as well as a reduced risk of carrying belly fat.
READ LESS
Health Benefits of the Mediterranean Diet
Reduces the risk of heart disease and stroke
May prevent cognitive decline and dementia
Might prevent Type 2 diabetes
Likely reduces the symptoms and progression of inflammatory and autoimmune conditions, such as rheumatoid arthritis
May help ease depression
READ MORE
Health Risks of the Mediterranean Diet
The Mediterranean diet is widely regarded as one of the healthiest dietary approaches – and for good reason. There are no potential health risks of the Mediterranean diet – as long as it’s followed appropriately.
What Foods Can I Eat on the Mediterranean Diet?
The Mediterranean diet does not have strict rules on what or how much to eat of certain foods, but there are general guidelines.
Oldways, a nonprofit food think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid that offers guidelines on how to fill your plate the Mediterranean way.
READ MORE
Shopping List
Extra-virgin olive oil
Fresh fruits, such as blueberries, strawberries, figs, peaches, mangoes, pears and apples
Fresh vegetables, such as spinach, kale, arugula, artichokes, eggplants, zucchini, sweet potatoes, Brussels sprouts, celery, onion and carrots
Quinoa
Rolled oats
Farro
Lentils
Almonds
Walnuts
Flaxseeds
Chia seeds
Plant-based milk, such as almond milk or oat milk
Greek yogurt
Chicken breasts
Ground turkey
Salmon
Tuna
Herbs (fresh or dried) and spices, including basil, oregano, rosemary, thyme and garlic
What Foods Do I Avoid on the Mediterranean Diet?
One of the advantages of the Mediterranean diet is that it is not highly restrictive. No food or food group is off limits with this dietary approach, but there are certain foods that it encourages you to limit.
Red meat. Treat red meat as a garnish. For example, you might choose to top a salad with thinly sliced beef tenderloin.
Sweets. Look at sweets as celebratory food rather than an everyday indulgence.
Processed foods. Processed foods, including processed meats, do not fit the Mediterranean eating pattern, but there are plenty of healthy options you can reach for instead.
Alcohol. Although drinking red wine in moderation is OK, overdoing alcohol can be detrimental to well-being. Alcohol is not encouraged for individuals who do not currently drink.
Butter. Substitute butter with a healthier alternative, such as olive oil.
Whole-fat dairy. Ice cream and other whole-fat dairy products are very rarely consumed.
Sugary drinks. Sugary drinks, including fruit juice, are discouraged.
Mediterranean Diet Tips and Advice
In May 2021, Bob Rowley, an adjunct lecturer at Northwestern University’s Medill School of Journalism in Chicago, embarked on a new culinary adventure to explore the cuisine of the Mediterranean countries. As part of Oldways’ 4-week challenge, Bob and his wife Carolyn, both 69, followed a Mediterranean diet for a month. Their daily menu consisted of more fruits, vegetables and whole grains; less sugar and red meat; and no processed foods.
Although Bob Rowley, a grilling enthusiast, admits he went through “withdrawal” after two weeks without red meat, the variety of healthy and delicious Mediterranean meals kept him satisfied. The couple still enjoyed lean poultry occasionally and sprinkled their food with pecorino to satisfy cheese cravings. Their menu also included a colorful array of plant-focused meals, such as polenta and sun-dried tomatoes, whole-grain panzanella salad, pasta puttanesca and baba ganoush on whole-wheat bread.
After a month, the Rowleys saw a marked improvement in their mood and overall health. Carolyn Rowley felt more energetic and lowered her cholesterol and blood pressure levels.
“We were biking more because we had so much more energy,” she says.
READ MORE
Why Trust U.S. News
With the help of our Best Diets panel of nationally-recognized experts in nutrition, obesity, food psychology, disease management, we developed a survey in partnership with The Harris Poll. The survey asked the panel to carefully compare diets for their nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness. You can see our full methodology here.
43
nationally recognized dietitians reviewed
11
ranking categories
30
diets evaluated and ranked
See our Full Methodology
This article is based on reporting that features expert sources.
Sources
The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our editorial guidelines.
Elena Paravantes-Hargitt, RDN
Paravantes-Hargitt is a registered dietitian who specializes in the Mediterranean diet and author of The Mediterranean Diet Cookbook for Beginners. She is founder of olivetomato.com, a website dedicated to the Greek-Mediterranean Diet.
Lindsey Pine, MS, RDN, CPT
Pine is a culinary dietitian in Los Angeles and author of the “Mediterranean Diet Meal Prep Cookbook” and “Quick & Easy Mediterranean Diet for Beginners.”