The Mediterranean diet

The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:

vegetables
fruits
whole grains
fish
nuts
lentils
olive oil
Foods such as poultry, eggs, and dairy products are to be eaten in moderation, and red meats are limited.

Additionally, the Mediterranean diet limits:

refined grains
trans fats
processed meats
added sugar
other highly processed foods
Health benefits
This diet’s emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain cancers (1Trusted Source).

Though the diet was designed to lower heart disease risk, numerous studies indicate that its plant-based, high unsaturated fat dietary pattern can also aid in weight loss .

A systematic review analyzing five different studies found that, compared with a low fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. Compared with a low carb diet, it produced similar weight loss results

One study in more than 500 adults over 12 months found that higher adherence to a Mediterranean diet was associated with double the likelihood of weight loss maintenance

Additionally, the Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals