What Is The Best Diet In The World To Lose Weight

When we think of a “diet” these days, we usually think of some kind of restriction that will help us reach a specific outcome, such as weight loss. The Mediterranean diet couldn’t be further from that. Rather, it encourages an eating pattern that includes the food staples of people who live in the countries around the Mediterranean Sea, such as Spain, Greece, Italy and France.  It also focuses on community when eating — think meals with family and friends and enjoyable conversation.

You’ll find that in their meals, Mediterranean dieters emphasize a plant-based eating approach loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy.

This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil, says Nancy L. Cohen, PhD, RD, a professor emerita at the University of Massachusetts in Amherst. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are included).

Mediterranean Diet: The Best In The World

Eating this way means you also have little room for processed fare. When you look at a plate, it should be bursting with color; traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event.

One thing you’ll find people love about the Mediterranean diet is the allowance of low to moderate amounts of red wine. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass). It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start.

No food is banned, but the Mediterranean diet encourages limiting foods, such as red meat and sugary foods. Consume poultry, eggs, cheese, and yogurt moderately. In addition, most of the time, avoid soda, highly processed foods, and processed meats.

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You have so many choices when it comes to a Mediterranean diet breakfast. Have a slice of a veggie-packed frittata, Greek-style yogurt with berries and granola, oatmeal with fruit, or whole-grain toast, fruit, and soft-boiled eggs.

Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

Coffee is a beloved beverage worldwide, including among those who follow a Mediterranean diet. If you’re sipping a morning cup, go ahead and add a splash of milk and stir in a small amount of sugar or honey, if desired.

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Always go whole grain when you can. Whole grains, along with fruits, vegetables, legumes, nuts, seeds, and olive oil are central to the Mediterranean diet. Opt for whole-grain or whole-wheat pita, bread, or flatbread.

Because it wasn’t developed ad hoc but is a style of eating in a region of people that evolved naturally over centuries, there’s no official way to follow the Mediterranean diet. It’s popular because it’s a well-rounded approach to eating that isn’t restrictive. Also worth noting is that two of the five so-called blue zones — areas where people live longer and have lower rates of disease — are located in Mediterranean cities (Ikaria in Greece and Sardinia in Italy).

Indeed, people typically eat three to nine servings of vegetables and up to two servings of fruit a day on a Mediterranean diet.  These fresh, whole foods pack an array of disease-fighting antioxidants, and people who fill their diet with these foods have a lower risk of disease. Yet scientists don’t know if it’s the antioxidants or other compounds (or general healthy eating patterns) that are responsible for these advantages.

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This eating approach may be most famous for its benefit to heart health, decreasing the risk of heart disease by, in part, lowering levels of cholesterol and reducing mortality from cardiovascular conditions.

Similarly, the Mediterranean diet has been linked with a lower likelihood of certain cancers,  such as breast cancer, colon cancer,  prostate cancer,  and some head and neck cancers.

If eating in the Mediterranean style prompts you to consume more fruit and vegetables, you’ll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies (particularly dark leafy greens like spinach, fresh berries, and cucumber) have fewer symptoms of depression, a better mood, and more life satisfaction. Other research, published in Clinical Practice & Epidemiology in Mental Health in July 2020, suggests a Mediterranean eating style can support mental health and may play a role in reducing symptoms of depression.

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Research has found that a Mediterranean-style diet is associated with better measures of general cognitive function.  Over time, the eating pattern may slow cognitive decline and lower the risk of Alzheimer’s disease and other forms of dementia.

Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes.

For one thing, Mediterranean eating improves blood sugar control in those who already have diabetes,  suggesting it can be a good way to manage the disease, according to a review of research.  What’s more, given that those with diabetes are at increased odds for cardiovascular disease, adopting this diet can help improve their heart health, according to research.

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Thanks to its anti-inflammatory effects, the Mediterranean diet may also lower the risk of bone fractures, weight gain (which can put added pressure on the joints), and disability.

As a traditional way of eating for many cultures worldwide, the Mediterranean diet wasn’t designed for weight loss. It just so happens that one of the healthiest diets around the globe is also good for keeping your weight down.

One review looked at five trials on overweight and obese people and found that after one year those who followed a Mediterranean diet lost as much as 11 pounds (lb) more than low-fat eaters. (They dropped between 9 and 22 lb total and kept it off for a year.) But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest, the researchers say, that “there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.”

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Yet a Mediterranean diet can be a varied and inclusive way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting they way other diets (looking at you,  ketogenic diet) do. And with the emphasis on healthy fat, it’s satisfying, too. That said, in 2022 U.S. News & World Report ranked the Mediterranean diet No. 1 in the category Best Diets Overall and 12 in its list of Best Weight-Loss Diets.

It’s not a slam dunk, researchers note, and instead depends on how you eat. Portion sizes and fat amounts matter even in healthy diets like the Mediterranean.

On the Mediterranean diet, you’ll rely heavily on the following foods and limit those that are processed. Examples of processed foods include cold cuts and sausage (and other processed meats), salty packaged snacks like potato chips and crackers, and prepared sweets like cookies, cake, and candy.

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While you don’t have to count calories on the Mediterranean diet, we’ve included nutrition information for the following foods for your reference.

Benefits Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research.

Benefits They pack lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, like prostate and breast. Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition

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Benefits The fatty fish is a major source of omega-3 fatty acids. For good heart health, eat at least two fish meals per week, particularly fatty fish like salmon.

Per 1 oz (14 halves) serving 185 calories, 4g protein, 18.5g fat, 2g saturated fat, 3g monounsaturated fat, 13g polyunsaturated fat, 4g carbohydrate, 2g fiber, 1g sugar

Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and thus improve digestive health), as well as lower LDL cholesterol, according to a small study that included 18 healthy adults

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Benefits The main ingredient in hummus, chickpeas are a good source of fiber, which brings digestive health and weight loss benefits, as well as iron, zinc, folate, and magnesium.

Benefits Leafy greens, like arugula, are eaten in abundance under this eating approach. Mediterranean-like diets that include frequent (more than six times a week) consumption of leafy greens have been shown to reduce the risk of Alzheimer’s disease, according to a study

Benefits This fruit, in all its bright red glory, packs powerful polyphenols that act as an antioxidant and anti-inflammatory. It’s been suggested that pomegranates have anticancer properties, too, according to research.

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Benefits One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent.

Benefits Whole grains like farro are a staple of this diet. This grain offers a stellar source of satiating fiber and protein. Whole grains are associated with a reduced risk of a host of diseases, like stroke, type 2 diabetes, heart disease, and colorectal cancer.

Per 7 oz

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