How to Lose Weight on a Mediterranean Diet

Looking for a weight loss eating plan that’s pro-planet, anti-inflammatory, budget-friendly, and even allows some alcohol? A Mediterranean diet checks all these boxes and more. Packed with flavor and easy to follow, this popular diet is consistently ranked No. 1 on U.S. News & World Report’s list of best diets in recent years.

With its emphasis on fresh, whole foods, a Mediterranean-inspired eating pattern lends itself well to the slow and steady weight loss that’s likely to stick — but it’s important to choose the right foods and portions. We’re diving into the details on what makes a Mediterranean diet successful for slimming down, if that's one of your personal goals.

Although the Mediterranean diet doesn’t count calories or macros, there’s considerable evidence for its effectiveness for losing weight and keeping it off. A study published in Nutrition & Diabetes, for example, followed over 32,000 subjects over 12 years and found that those who ate a Mediterranean-style diet had a lower risk of becoming overweight or obese than those who did not. Similarly, a systematic review published in The American Journal of Medicine compared a Mediterranean diet with other weight loss diets (such as a low-carb plan) and concluded that it produced similar results. A study in The British Journal of Nutrition even found that adherence to a Mediterranean diet led to a twofold increase in the likelihood of weight loss maintenance.

Granted, this doesn’t mean that going Mediterranean is a guaranteed road to a trimmer figure. “The limitation of the Mediterranean diet is akin to other dietary patterns. There are healthy ones and not-so-healthy ways to do it,” says food scientist Taylor Wallace, PhD, the CEO of the Think Healthy Group in Washington, DC. Even on this healthy diet, it’s vital to eat moderate portions and stay mindful of high-calorie foods.

While U.S. News & World Report calls the Mediterranean diet the best diet overall, it does not rank it as the top weight loss diet. So do experts recommend this dietary pattern for shedding pounds?

One major selling point of a Mediterranean diet for weight loss is its sustainable, low-stress approach. “The main advantage of the Mediterranean diet is that it is not restrictive like other diets,” says Dr. Wallace. “Some people may experience more rapid weight loss on other diets, but they aren’t able to sustain the diet, and the weight usually comes back. I like the Mediterranean diet because it teaches people to eat healthy and sustain an active and healthy lifestyle.”

Another bonus: A Mediterranean diet is likely to keep you satisfied. “The Mediterranean diet is based on plant foods and healthy fats. These foods are very filling, but they have a low calorie content compared with most foods in the standard American diet,” says Anne Danahy, RDN, the Scottsdale, Arizona–based founder of Craving Something Healthy and author of The Mediterranean Diet Cookbook for Two. “With the Mediterranean diet, you feel full and satisfied for longer, so it’s easier to control calories.” Besides its filling foods, the diet’s fiber could also be pro-weight loss because fiber promotes diversity of gut bacteria, Danahy points out: “Growing research suggests that gut microbes (and a more diverse microbiota) play an important role in metabolic health, including weight management.” A review in Preventive Nutrition and Food Science, for example, concluded that a healthy gut microbiome positively impacts nutrient metabolism and energy expenditure.

While a Mediterranean diet is generally safe, Danahy says that people with certain health conditions, such as irritable bowel syndrome, might have issues with its copious fiber. And if you have kidney disease and need to limit foods high in potassium, talk to a registered dietitian about whether the Mediterranean diet’s many fruits and veggies will work for you.

Eating your way toward weight loss on a Mediterranean diet can be interesting, delicious, and blissfully uncomplicated. Get started with these beginner tips.

1. Embrace All Mediterranean Food Groups

Cherry-picking a few anti-inflammatory foods from the Mediterranean diet isn’t a route to weight loss. If you continue to consume high-calorie, pro-inflammatory foods alongside beans, greens, and fish, you may unwittingly undo your efforts to slim down. “It’s really important to consider the whole diet because all of the nutrients work together,” says Danahy. Her recommendation: Try to incorporate as many components of the diet as possible (such as beans, seafood, whole grains, fruits, and veggies) into your weekly meals and snacks.

2. Incorporate Movement

A true Mediterranean lifestyle encompasses more than simply the food you eat. People in the countries surrounding the Mediterranean Sea also tend to have healthy exercise habits, such as gardening, walking, and swimming. Adding some form of physical activity to your Mediterranean diet may boost your chances of weight loss success even further. According to a study in Metabolic Syndrome and Related Disorders, increased physical activity added to the weight loss benefits of following a Mediterranean diet.

3. Think About Adding Foods, Not Subtracting Them

When embarking on a new diet, it’s often helpful (and potentially a lot more fun) to think about adding healthy foods, rather than taking foods away. “If you’re starting the Mediterranean diet, the best thing to do is add more fruits, vegetables, and legumes and beans,” says Danahy. “If you can focus on adding an extra serving or two of these foods to each meal or snack, you’ll automatically start to squeeze out less healthy foods.” As you choose veggies over potato chips or fruit over cookies, you’ll also cut back on calories, thereby potentially aiding weight loss.

4. Enjoy Food With Loved Ones

Another element of a genuine Mediterranean lifestyle is gathering around the table to eat with friends and family. Not only does eating with others often boost your enjoyment of food but it might impact your weight loss efforts. A study published in Obesity Research & Clinical Practice found that eating alone was associated with a higher likelihood of obesity and metabolic syndrome, especially in men.

5. Stay Mindful of High-Calorie Foods

Foods like olive oil and walnuts are well known for their possible anti-inflammatory benefits — but don’t forget that even healthy foods can be high in calories. “You won’t have any benefit if you simply add olive oil or snack on nuts while continuing to eat a standard American diet,” says Danahy. “You might even end up gaining weight because of the extra calories.” Try to stay mindful of portion sizes when consuming high-calorie foods.

6. Choose Fruit for Dessert

What’s sweet, low in calories, and scrumptious? Fruit, of course! Dessert is the perfect opportunity to work in more fruit while satisfying your sweet tooth. Weight loss-wise, nature’s candy offers lower calories compared with baked goods such as cookies, brownies, and cakes, or packaged goodies like candy. What’s more, fruit typically offers plenty of fiber — another boon for anyone seeking to drop pounds.

7. Meal Plan for Mediterranean Diet Success

In a society that largely consumes the standard American diet, eating the Mediterranean way takes some conscious intention. One means of ensuring that you stick to your Mediterranean guns is to set aside time to meal plan. This way, when a work lunch or weeknight dinner rolls around, you won’t be scrounging for something appropriate. Research even suggests that people who meal plan may be less likely to develop obesity or become overweight.

The Mediterranean diet is brimming with fresh, flavorful foods just waiting to be combined into meals and snacks. Many are high in filling protein and fiber and low in fat — elements that make them ideal for weight loss. Use the following as a guideline for what to eat and avoid.

What to Eat

• Fish and seafood, such as salmon, tuna, mackerel, shrimp, crab, and octopus
• Nuts and seeds, such as  almonds, pistachios, walnuts, flaxseeds, and chia seeds
• Beans and legumes
• Poultry, including chicken and turkey
• Moderate amounts of dairy
• Fruits, including citrus, berries, apples, pears, grapes, figs, and dates
• Vegetables, such as leafy greens, peppers, tomatoes, cucumbers, broccoli, and squash
• Whole grains, including whole-wheat pasta, millet, freekeh, quinoa, buckwheat, bulgur, and oats
• Plant-based oils, especially olive oil
• A small amount of red wine

What to Avoid

A Mediterranean diet limits many foods that have been linked to weight gain, such as ultra-processed junk foods, high amounts of dairy, and high-fat items like butter and red meat.

• Highly processed foods
• Large amounts of red meat
• Refined grains, such as white flour, white rice, and white pasta
• Large amounts of dairy
• Sugar-sweetened beverages
• Butter

A Mediterranean diet invites you to sample European, Middle Eastern, and African flavors — sometimes all in one day! Try these five Mediterranean diet-friendly recipes to jump-start your weight loss goal. To help keep you satisfied, they’re loaded with whole grains, fruits, and veggies for fiber. Plus, they have a low to moderate amount of healthy fats and supply plenty of protein.

1. Turkish Bulgur Salad

For a meal that’s as colorful as it is tasty, try this Turkish bulgur salad from Cookin’ With Mima. Make a large batch to pack for workday lunches all week long.

Per serving (serves 6): 346 calories, 2.8g fat (0.4g saturated fat), 12.4g protein, 68.3g carbohydrates, 6.9g fiber, 4.1g sugar, 407mg sodium

2. Easy Healthy Baked Salmon

Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner. This recipe from Creme de la Crumb makes use of pantry staples you probably already have on hand for a flavorful main dish that takes just 15 minutes to bake.

Per serving (serves 4): 306 calories, 18g fat (3g saturated fat), 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, 355mg sodium

3. Blueberry Almond Overnight Oats

Simple Healthy Kitchen supplies a Mediterranean diet breakfast that’s a snap to put together the night before. Round up berries, oats, almond butter, and a handful of other ingredients, mix, and stash in the fridge. You’ll wake up to a ready-to-go morning meal.

Per serving (serves 1): 342 calories, 9.5g fat (0.9g saturated fat), 20.7g protein, 45.1g carbohydrates, 7.6g fiber, 13.8g sugar, 176mg sodium

4. Skillet Chickpeas and Greens with Quinoa

This hearty vegetarian dinner from Gluten Free & More combines three major categories of Mediterranean eating: whole grains, beans, and veggies. A single serving provides an impressive 21 grams of fiber and 28 grams of plant-based protein. Be mindful of the carbohydrates, however — the amount in this portion is higher than what registered dietitians generally recommend for a meal. Consider splitting a portion of this recipe with a loved one and enjoying it as a side to keep those carbs in check.

Per serving (serves 4): 659 calories, 16g fat (2g saturated fat), 28g protein, 102g carbohydrates, 21g fiber, 11g sugar, 80mg sodium

5. 3-Ingredient Strawberries Romanoff

Fruit is a common theme for desserts on a Mediterranean diet. This three-ingredient strawberry parfait from Skinnytaste offers up the goodness of fresh strawberries with a dollop of sweetened sour cream (but feel free to use Greek yogurt for extra protein).

Per serving (serves 5): 79 calories, 3g fat (1.5g saturated fat), 1g protein, 15g carbohydrates, 2g fiber, 12g sugar, 12mg sodium

Unlike some restrictive diets that dictate exactly what and when you have to eat, a Mediterranean eating plan offers plenty of freedom and flexibility. Even better: Done right, its whole-food, plant-forward methodology can offer significant payoff for weight loss.