By Lauren Lund, APRN-CNP

Review by Laurianne Scott, DO

Last Updated: 01/26/2025

The Mediterranean Diet has long been celebrated not only for its delicious flavors but also for its significant health benefits. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea—such as Italy, Greece, and Spain—this way of eating emphasizes fresh, nutrient-dense foods, healthy fats, and a balanced approach to living.

While the Mediterranean Diet is often associated with heart health, recent research also points to its potential for promoting weight loss and increasing longevity. Anti-inflammatory diets (such as the Mediterranean diet) have been studied for years showing a decrease in cardiovascular disease, an increase in longevity, and a decrease in obesity. Prescription weight loss medications, like GLP-1s, are designed to complement healthy lifestyle changes by helping with challenges such as portion control and mindless snacking, making it easier to stick to a healthy diet.

What is the Mediterranean Diet?

At its core, the Mediterranean Diet is centered around foods that are abundant in the Mediterranean region. This diet is more than a collection of food items—it reflects a balanced, sustainable approach to eating that encourages diversity in nutrients without restrictive rules. The diet emphasizes:

• Fruits: Eat fruits that are high in fiber and packed with antioxidants such as berries.
• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips, etc.
• Whole Grains: Foods such as whole wheat bread, quinoa, barley, and brown rice.
• Healthy Fats: Fish, Avocado, Seeds, Nuts, Olive Oil, Eggs, Ground Flaxseed, Beans
• Fish and Seafood: High in omega-3 fatty acids from fish like salmon, sardines, and mackerel.
• Animal Proteins: These animal proteins are okay in moderation and include chicken, turkey, lean pork, lean beef.
• Legumes: Beans, lentils, and chickpeas as plant-based protein sources.
• Moderate Dairy: Typically cheese and yogurt.
• Herbs and Spices: Fresh herbs like basil, oregano, and garlic are used to flavor food.

Foods to limit:

• Added sugar: added sugar is found in many foods so always look at food labels. Be mindful to avoid soda, juices, candies, ice cream, table sugar, syrup, and baked goods as these foods are high in added sugar content.
• Refined grains: white bread, pasta, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Processed meat: processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, granola bars.... we like to say that if the food came from a box then you might want to rethink your choice. 

Mediterranean Diet for Weight Loss + Longevity

The Mediterranean Diet has emerged as one of the most effective eating patterns for weight loss. Here’s a look at why it works for weight loss + longevity:

1. High in Fiber, Low in Refined Carbs

The Mediterranean Diet is rich in dietary fiber, primarily from fruits, vegetables, legumes, and whole grains. Research consistently shows that high-fiber diets help with weight management by promoting satiety, stabilizing blood sugar, and reducing overall calorie intake. For example, a 2019 study published in The Lancet demonstrated that diets rich in fiber lead to lower body weight and reduced fat mass, particularly in individuals consuming fiber from plant-based sources like legumes and vegetables.

Moreover, the Mediterranean Diet limits refined sugars and processed carbohydrates, which have been linked to weight gain and obesity. A study from the American Journal of Clinical Nutrition (2017) found substituting refined carbohydrates (white bread and white rice) with whole grains can lead to a decrease in overall body fat and support long-term weight management by promoting greater satiety due to the higher fiber content in whole grains, which helps regulate blood sugar levels and can prevent overeating

2. Healthy Fats for Satiety and Fat Loss

One of the most distinctive aspects of the Mediterranean Diet is its focus on healthy fats, particularly monounsaturated fats from olive oil. A large body of research suggests that these fats promote feelings of fullness and help regulate appetite. A study published in The American Journal of Clinical Nutrition (2018) concluded that a higher intake of monounsaturated fats led to more significant reductions in body fat and improved metabolic health compared to diets high in saturated fats or refined carbohydrates.

Additionally, omega-3 fatty acids found in fatty fish like salmon and sardines are shown to improve fat oxidation and reduce fat storage. Research found that omega-3 supplementation can enhance fat loss and support weight maintenance.

3. Sustainable, Balanced Eating for Long-Term Success

Unlike fad diets that promise rapid, short-term weight loss, the Mediterranean Diet is sustainable. By emphasizing balanced meals and incorporating a variety of foods, it avoids feelings of deprivation, which are often a barrier to long-term weight management. A systematic review and network meta-analysis of randomised trials published in The BMJ (2020) examined the effects of various weight loss diets and concluded that the Mediterranean Diet was one of the most effective and sustainable for long-term weight loss, showing better results than low-fat diets and those focused on calorie restriction.

4. The Role of Fish and Omega-3 Fatty Acids

The Mediterranean Diet encourages fish consumption at least twice a week, with a focus on fatty fish like mackerel, sardines, and salmon. These fish are rich in omega-3 fatty acids, which have been shown to help with fat metabolism. A study published in The Journal of Nutritional Biochemistry found that omega-3 fatty acids improve metabolic function by reducing fat accumulation in the liver and enhancing fat-burning mechanisms in the body. Omega-3 fatty acids, specifically those found in fatty fish, play a crucial role in protecting the brain. A study published in JAMA Neurology (2018) showed that omega-3 supplementation helped prevent cognitive decline and supported memory in older adults.

5. Positive Impact on Brain Health

The Mediterranean Diet is not only good for the body; it's also beneficial for the brain. Several studies have found that the Mediterranean Diet may reduce the risk of cognitive decline and neurodegenerative diseases, including Alzheimer’s disease. A meta-analysis published in 2025 confirmed that adherence to the Mediterranean diet is associated with an 11-30% reduction in the risk of age-related cognitive disorders, including cognitive impairment, dementia, and AD. Furthermore, antioxidants from fruits, vegetables, and extra virgin olive oil reduce oxidative stress and inflammation, which are key contributors to neurodegeneration.

6. Improve Gut Health

Emerging research highlights the role of gut health in aging. The Mediterranean Diet’s high intake of fiber, from sources such as vegetables, fruits, and legumes, supports a healthy gut microbiome, which in turn can enhance immune function, digestion, and even mental health. An article published in the Journal of Nutrients concluded the Mediterranean Diet modulates the gut microbiota increasing its diversity.

7. Reduce Inflammation

The Mediterranean Diet's anti-inflammatory properties contribute to healthy aging. Chronic low-grade inflammation is a major driver of age-related diseases, including cardiovascular disease, arthritis, and even some cancers. Olive oil, a cornerstone of the Mediterranean Diet, is rich in oleocanthal, a compound that has been shown to reduce inflammation. A study in the Journal of Nutritional Biochemistry (2015) found that oleocanthal works similarly to ibuprofen in inhibiting inflammatory pathways, which can help reduce the risk of inflammatory-related diseases. In addition to olive oil, the diet's high intake of polyphenols from fruits, vegetables, and nuts has been shown to lower markers of inflammation. For instance, a study published in Clinical Nutrition (2017) found that a Mediterranean Diet rich in polyphenols led to a significant reduction in inflammatory biomarkers in the blood, suggesting a protective effect against chronic diseases.

8. Reduce Risk of Chronic Diseases

The Mediterranean Diet has long been associated with a lower risk of chronic diseases, particularly cardiovascular disease, diabetes, and cancer. The PREDIMED trial (2013) demonstrated that the Mediterranean Diet significantly reduced the risk of cardiovascular events. The diet's emphasis on monounsaturated fats (from olive oil), omega-3 fatty acids (from fish), and antioxidants (from fruits and vegetables) has a protective effect on heart health by lowering inflammation, improving lipid profiles, and reducing blood pressure.

Furthermore, the Mediterranean Diet may lower the risk of type 2 diabetes. A meta analysis published in Diabetes Care (2018) showed that individuals who adhered to a Mediterranean-style diet had a 19% lower risk of developing type 2 diabetes compared to those on a standard diet. The diet’s focus on whole grains, legumes, and healthy fats helps regulate blood sugar and improve insulin sensitivity, key factors in diabetes prevention.

Practical Tips for Adopting the Mediterranean Diet

If you want to incorporate the Mediterranean Diet into your lifestyle, here are some science-backed strategies:

• Fill half your plate with vegetables: Aim for a variety of colorful vegetables to maximize nutrient intake. Aim for 5-6 servings per day of vegetables. Limit high-carb vegetables (carrots, corn) to one serving per day.
• Switch to extra virgin olive oil: Use it for cooking and as a dressing for salads and vegetables.
• Eat fish twice a week: Focus on fatty fish rich in omega-3s.
• Prioritize whole grains over processed/refined grains: Choose whole wheat bread, brown rice, quinoa, and other whole grains over refined grains (examples: white flour, white bread, white rice, refined pasta, breakfast cereals, crackers).
• Snack on nuts and seeds: Almonds, walnuts, and chia seeds provide healthy fats and fiber.
• Limit red meat: Enjoy small portions of red meat occasionally, but prioritize other proteins sources.
• Prioritize nutrient dense foods: The calories your body needs depends on your personalized Total Daily Energy Expenditure (TDEE). This combines your calories needed to carry out basic life functions + your calories needed for exercise. On average, patients should eat a 1200-1600 calorie diet rich in vegetables and protein (50G+ per day).
• Limit or avoid alcohol: It is generally recommended to avoid alcohol. If you are prescribed a GLP-1 weight loss medication, you may feel nauseated after drinking alcohol. You may also notice that you no longer have a desire to drink alcohol. GLP-1 medications are currently being studied for addiction such as alcoholism. Alcohol should especially be avoided if you are prescribed Contrave® (naltrexone HCl/bupropion HCl) for weight loss. Drinking alcohol while on Contrave® (naltrexone HCl/bupropion HCl) may increase your risk of seizures.

Conclusion

The Mediterranean Diet is not only a delicious way to eat, but it also offers substantial health benefits, particularly for weight management and longevity. Backed by extensive scientific research, this diet supports fat loss, reduces the risk of chronic diseases, promotes brain health, and fosters healthy aging. With its emphasis on whole, nutrient-dense foods, the Mediterranean Diet is a sustainable, science-backed approach to achieving a longer, healthier life.

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References:

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6. Salman, H. B., Salman, M. A., & Yildiz Akal, E. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. El efecto de la suplementación con ácidos grasos omega-3 sobre la pérdida de peso y las funciones cognitivas en personas con sobrepeso u obesidad en dieta para adelgazar. Nutricion hospitalaria, 39(4), 803–813. https://doi.org/10.20960/nh.03992

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