Is the Mediterranean Diet Actually Effective?

There are literally dozens of diets, each offering a range of purported benefits, such as losing weight, building muscle, or preventing chronic diseases. The Mediterranean diet has gained a lot of attention over the past decade or so thanks to its purported benefits for the heart.

Adopting a new eating plan requires a lot of commitment and, at the beginning, anyway, a lot of faith that the diet you choose will deliver on its promises. If you’re thinking about making the Mediterranean diet part of your healthy lifestyle, you might be wondering just how effective it really is.

At STL Medical Weight Loss, Joseph Moleski, DO, and Margaurette Walsh, PA-C, help women and men cut through the hype surrounding many diet plans so they can decide which type of eating plan is best for their needs. Here, learn what the Mediterranean diet is, when it’s recommended, and if it’s a good, effective option for helping you achieve your own personal goals.

Mediterranean diet 101

The Mediterranean diet derives its name from the eating habits of the people who live in the region surrounding the Mediterranean Sea. Lifelong residents in the region are known for longer lifespans, and researchers have linked that longevity with the area’s eating habits. 

In general, the diet focuses on eating plenty of fresh fruits and vegetables, whole grains, and healthy fats like olive oil, along with moderate servings of protein, primarily from beans, fish, poultry, and dairy products.

While rich in natural flavors, the Mediterranean diet also emphasizes using herbs and spices in place of salt when necessary. It emphasizes whole foods — fresh when possible — and avoids processed foods.

Overall effectiveness

When it comes to your own eating habits, the effectiveness of any diet plan can be measured in terms of how well it helps you achieve your goals. The Mediterranean diet was designed to promote overall wellness and, ideally, improve a person’s lifespan and quality of life.

Specifically, the Mediterranean diet is associated with better heart health, making it ideal for people with a personal or family history of heart problems, as well as those with risks for heart disease. 

People adhering to the diet can lower their cholesterol levels and their blood pressure, major risk factors for heart disease. The diet is also associated with lowered risks of diabetes, certain cancers, and depression. 

A diet focused on your goals

As part of a healthy lifestyle, the Mediterranean diet can be a great choice for anyone whose primary goal is improved general health and a better overall quality of life, as well as people who want to improve their heart health. However, while people following the diet may lose weight, the diet itself is not designed with weight loss as a primary goal.

If your goal is to lose weight (and reap the benefits of better weight management), then the Mediterranean diet may not be the best choice. In fact, for many people, sticking to any eating plan designed for the general population is probably not ideal.

Instead, a personal, individualized approach tends to be far more effective in terms of weight loss, with a plan that’s focused not only on your personal goals but on the unique factors that may interfere with your efforts to lose weight and keep it off. 

Our medical weight loss program considers the pros and cons of established eating plans, like the Mediterranean diet, and other interventions for a completely customized plan tailored specifically for your needs and goals — and for your success. Ongoing support provides you with the motivation, skills, and tools you need to stay on track throughout your weight-loss journey.

Choose the eating plan that’s right for you

Whether your goal is to lose weight, protect your heart, or improve your health in any other way, our team can help. To get started on your journey, call or book an appointment online with STL Medical Weight Loss at our locations in Chesterfield, Missouri, or Dallas, Texas, today. Can’t make it to the office? We also offer telehealth services for patients in Missouri, Texas, Illinois, Kansas, Florida, Delaware, Arizona, New York, Tennessee, Ohio, Michigan, Nevada, and Washington State.