Likewise, a large study in over 32,000 people showed that long-term adherence to the Mediterranean diet was associated with a decreased risk of gaining weight and belly fat over 5 years (3). Mitrou PN, et al. Though the Mediterranean diet may be tied to several health benefits, there are a few downsides to consider. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. Mediterranean Diet Deters Overeating and Boosts Gut Health. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. Accessed May 28, 2019. The menu above provides some ideas for meals that can be included as part of the Mediterranean diet. It was also associated with lower levels of inflammatory…. The Mediterranean diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean. Fish are also important in the Mediterranean diet. Researchers noticed that people in these countries had lower rates of chronic disease, compared with those in the United States and Northern Europe, and they attributed this to their unique dietary pattern (1). U.S. Department of Health and Human Services and U.S. Department of Agriculture. Some research has found that the Mediterranean diet could protect against type 2 diabetes. Accessed May 28, 2019. More research needs to be conducted on how much the Mediterranean diet can impact overeating, but eating a nutrient-rich diet full of fiber, plant protein and heart-healthy fats has proven to keep people better satiated and healthier overall. Some research suggests that the Mediterranean diet could increase weight loss, improve heart health, decrease inflammation, and protect against type 2 diabetes. Additionally, some foods that are encouraged on the diet, such as seafood, may be more costly than other sources of protein, which can make it difficult for those on a tight budget. The Mediterranean diet typically allows red wine in moderation. Acute inflammation is a normal process that helps your immune system protect against illness and infection. Monounsaturated fat. What's the Mediterranean diet? keep people better satiated and healthier overall. United Nations Educational, Scientific and Cultural Organization. Mayo Clinic does not endorse companies or products. Mediterranean diet. Moreover, given that the Mediterranean diet cuts out many processed and refined foods, some people may find it challenging to follow. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. 2014;349:g6674. The Mediterranean diet has a long-standing reputation as one of the healthiest eating patterns around. A new animal study from Wake Forest School of Medicine found that adopting a Mediterranean diet just might be the solution for combating overeating. The Mediterranean diet has been linked to several health benefits. Meanwhile, processed foods, added sugars, and refined grains should be limited. American Heart Association. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease. There was no calorie limit for the monkeys. We already know that this delicious style of eating is linked with heart health and plenty of other health benefits. While most studies show that light to moderate alcohol intake could benefit health, alcohol may not be suitable for everyone (14, 15). What’s more, a review of 41 reports showed that the Mediterranean diet was associated with a lower risk of heart disease and stroke in people with diabetes (7). Accessed June 13, 2019. It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization. Mediterranean Diet 101: A Meal Plan and Beginner's Guide, How to Lose Weight Fast: 3 Simple Steps, Based on Science, 11 Evidence-Based Health Benefits of Eating Fish, Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth, The Mediterranean Diet Can Help Keep Your Gut Happy. The diet encourages nutritious foods like fruits, veggies, healthy fats, and whole grains while limiting processed ingredients and added sugar. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. The Mediterranean diet emphasizes mostly nutrient-rich, whole food ingredients like fruits, vegetables, healthy fats, and whole grains. In another study in 66 older adults, following the Mediterranean diet for 3–5 years was associated with decreased markers of inflammation (13). This study is the first experimental evidence for the long-term consumption of a Mediterranean diet protecting against obesity and obesity-related conditions-plus nonalcoholic fatty liver disease (NAFLD) and overeating-compared to a Western diet. Recommended dietary pattern to achieve adherence to the American Heart Association/American College of Cardiology (AHA/ACC) guidelines: A scientific statement from the American Heart Association. 2007;167:2461. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. They chose not to eat all the food that was available to them, showing they were better satisfied by what they were eating. The Mediterranean diet may help you do just that. Healthy fats, fruits, veggies, nuts, seeds, legumes, and whole grains are a few of the key components of the Mediterranean diet. Poultry, seafood, and red wine are also permitted in moderation. A single copy of these materials may be reprinted for noncommercial personal use only. Extra virgin olive oil is loaded with antioxidants and healthy fats and has been shown to offer numerous health benefits. Circulation. Healthline Media does not provide medical advice, diagnosis, or treatment. In contrast, red meat is eaten only occasionally. Yes, and its name is the Mediterranean diet. "Eating a Mediterranean diet should allow people to enjoy their food and not overeat, which is such a problem in this country. One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds (10 kg) of weight loss over 1 year (2). These tips will help you get started: The Mediterranean diet is a delicious and healthy way to eat. JAMA Internal Medicine. Olive oil is the primary source of added fat in the Mediterranean diet. This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death. Slide show: Heart-healthy eating after acute coronary syndrome, Is the keto diet for you? Olive oil is the natural oil obtained from olives, the fruit of the olive tree. 2016;134:e505. Meals are built around these plant-based foods. Rees K, et al. 2015-2020 Dietary Guidelines for Americans. Read about the 3-step plan, along with other science-backed weight loss tips, here. World Health Organization. The Mediterranean diet is an eating pattern based on the traditional diets of those living in countries like Spain, France, Greece, and Italy. Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. Foods to eat, foods to avoid and a sample Mediterranean menu for one week. Mayo Clinic, Rochester, Minn. May 29, 2019. The Mediterranean diet may help reduce levels of inflammation, which could help prevent illness. Not All Mediterranean Diets Are Created Equal, More Good News About Mediterranean, Plant-Based Diets and Your Gut Health. BMJ. The Mediterranean diet mostly consists of nutritious, whole food ingredients like fruits, vegetables, whole grains, and healthy fats.