1. Eat your main meal early in the day

Traditionally within a Mediterranean diet, lunch is the main meal , it being consumed between 1 to 3 pm. By moving a larger meal early in the day, you reduce the risk of overeating later. In fact a Spanish study showed that people who ate their largest meal before 3:00pm lost more weight.

 2. Eat vegetables as a main course cooked in olive oil. 

I cannot stress this enough but this type of dish is the magic of the Greek diet. By eating a vegetable dish cooked in olive oil and tomato not only are you satisfied, but you are consuming 3-4 servings of vegetables in one sitting. These dishes are of moderate caloric level and low in carbs. Accompany it with a piece of feta cheese and you are set. Another benefit of eating vegetables as a main course is that because it is not a carb rich meal you will avoid the sleepiness that follows.

3. You should drink water mostly and sometimes tea, coffee, and wine (for adults) 

Yes, it is standard in some countries (like the US) to drink milk with meals, but is it really necessary? No. With the Mediterranean diet most dairy comes from cheese and yogurt, so save your calories and use them by eating solid food rather than liquid calories.

The same goes for juice. Nobody really needs juice, eat your fruit. They are filling and you get all the fiber and nutrients.

As for coffee and wine, each has its place in the Mediterranean diet, but they do not replace water. Traditional Greek coffee has been associated with several health benefits and so has wine.

4. Consume the right amount of olive oil

More and more research is confirming what we hear in the Mediterranean already know: good fat does not make you fat. Yes, calories count, but in order to sustain a vegetable based diet you need something to provide satiety and flavor; and that is olive oil. 

Olive oil not only makes all those vegetables delicious, it makes the meal filling. That does not mean, however, that you should be pouring olive oil mindlessly on everything. A good amount that is also associated with all the health benefits is about 3 tablespoons a day.

5. Move

The Mediterranean diet is not only a diet, it is a lifestyle, so moving around is imperative. Walking is fine, but general movement throughout the day is key. It’s not enough to go to the gym for an hour in the morning and then sit at your office or on the couch the rest of the day.

Take walking breaks, do some stretches every hour, do housework and if you can walk somewhere, do that instead of driving.

To Sum It Up

A Mediterranean diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

And, as with any diet, it will only work if you are consistent and stick with it in the long term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a Mediterranean diet.

How to get started

If you like the Mediterranean diet and want to lose 20-30 pounds?

We do recommend getting The 21 Day Mediterranean Diet Challenge. 

It's a 21-day challenge, that gives you grocery lists, recipes, and easy step-by-step system to help you get started especially if you're a beginner.

Click here or the link below