Start Your Mediterranean Diet with All the Data in Your Pocket

  • picture of a menu breakfast containing caponata, porridge and a plate with an egg cut in half, mustard, bell pepper and tomoto
    Breakfast
  • two bowls of porridge with fruits: up an apple, down berries
    Morning Snack
  • whitel plate with luch menu containing beef steak and rice
    Lunch (Main)
  • spinach salad in a black bowl with a few slices of apple and a few walnuts
    Lunch (Side)
  • two colorful protein shakes in two tall transparent glasses
    Dinner

Disclaimer

Before deciding on how much weight you can safely lose per week or how much you can reduce your caloric intake, it is essential to consult with a healthcare provider. Weight loss and dietary changes can have significant impacts on your health, especially if you have pre-existing medical conditions, are taking medications, or have specific nutritional needs. Your doctor or a registered dietitian can provide personalized advice, ensuring that any weight loss plan is safe, sustainable, and tailored to your unique health profile.

Case Study – How to Calculate Your Necessary Intakes for All Nutrients so that You Can Design a Customized Menu Just for Your Needs

1. Summary of the Case Study

  • step 1 – calculate and interpret BMI = 30.07 = obese
  • step 2 – identify ideal target weight = 72 kilos (for a BMI of 24)
  • step 3 – calculate time-line for getting to target = 26 weeks (for a 700 g weight loss per week)
  • step 4 – calculate calories and nutrients intake for the weight loss target (determined at step 3)
  • step 5 – build daily menu

2. The context

Here I will share with you how I, as a relatively healthy woman without significant pre-existing medical conditions, calculated my daily nutrients intake needs. Based on this calculus and with my mediterranean recipes, I then define every week the menu for my weight loss.

I based my calculus on general dietary figures found on the internet, tailored to specifics like age, weight, and activity level. Therefore, I will share this process with you, with the hope it will inspire you to define your weight loss mediterranean menu. When I write this article, I just finalized week 1 and I am happy to report 1.5 kilograms loss! I am sure not all weeks will be as successful as this, but here’s keeping my fingers crossed!

3. The process

Using these guidelines, I looked at caloric needs, protein, fat, and carbohydrate requirements to design a diet plan aiming for either moderate or more aggressive weight loss goals. This process included:

  • Caloric Estimation: Determining how many calories I should consume each day based on my weight, height, age, and the desired rate of weight loss (either 500 grams or 1000 grams per week).
  • Macronutrient Breakdown: Calculating the grams of proteins, fats, and carbohydrates necessary to support my health, maintain muscle mass, and feel satiated while in a caloric deficit.
  • Adjustments for Activity: Considering my level of physical activity to adjust caloric and macronutrient needs accordingly.

However, please remember that this is purely an illustrative example and not a substitute for professional medical or nutritional advice. Everyone’s body responds differently to diet changes, and what works for one person might not be suitable for another due to individual health profiles, metabolic rates, or lifestyle differences. Therefore, before implementing any changes to your diet, it’s crucial to consult with a healthcare provider or a dietitian to ensure the plan is safe and effective for your personal health circumstances.

4. Key factors to consider when designing one’s diet

Understanding how to tailor your diet for weight management involves considering several key factors. Here’s what you need to know about adjusting your intake based on personal characteristics and goals:

  • Daily Adaptation: you will need to adapt your intake quantities based on daily activity levels, hunger cues, and how your body responds to the diet. You can use tools like food diaries or apps to track macros if you need or want detailed management (as I do)
  • Age: older individuals might need less calorie-dense foods but should ensure adequate protein for muscle maintenance.
  • Sex: men might generally require more calories and protein than women, especially in terms of muscle mass support.
  • Weight: those with higher weights might start with lower carb portions, focusing on vegetables for volume.
  • Weight Loss Target vs. Time: 
    • Short-term Weight Loss: you might focus on reducing portion sizes, particularly of carbs, and increase lean protein to preserve muscle mass, alongside regular physical activity.
    • Long-term Maintenance: balance all macros, focusing on sustainable eating patterns, ensuring no macro is overly restricted.
    • Moderation and Balance: even while adjusting for weight loss, ensure you’re not cutting out any food group completely but rather balancing intake. For example, if reducing carbs, increase intake of vegetables for fiber.
woman in sports gear laying on the floor on her back, near a scale and a meter
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5. Case Study – Step 1: How Did I Calculate My BMI?

To calculate my Body Mass Index (BMI), I needed my weight in kilograms (kg) and myheight in meters (m). Here’s the formula:

BMI = Weight in kg/ (Height in m)^2

5.1 Here’s how to do it step-by-step:

  1. Convert your weight to kilograms if it’s not already in kg. 
    • If your weight is in pounds (lbs), divide by 2.2046 to convert to kg. Example: 150 lbs / 2.2046 = 68.03 kg.
  2. Convert your height to meters if it’s not already in meters. 
    • If your height is in inches, divide by 39.37 to convert to meters. Example: 65 inches / 39.37 = 1.65 m.
    • If your height is in feet and inches, first convert feet to inches (1 foot = 12 inches), then sum the inches, and use the above method. Example: 5 feet 5 inches = (5 * 12) + 5 = 65 inches, then 65 inches / 39.37 = 1.65 m.
  3. Square your height in meters. 
    • Example: (1.65 m)^2 = 2.7225 m^2.
  4. Divide your weight by the squared height.
    • Example: 68.03 kg / 2.7225 m^2 = 25.00 BMI.

5.2 Interpreting BMI:

  • Underweight: BMI less than 18.5
  • Normal weight: BMI between 18.5 and 24.9
  • Overweight: BMI between 25 and 29.9
  • Obese: BMI of 30 or greater

5.3 My case:

  1. Convert your weight to kilograms if it’s not already in kg. 
    • I know I have 90 kilos
  2. Convert your height to meters if it’s not already in meters. 
    • I know I have 173 cm = 1.73 meters
  3. Square your height in meters. 
    • Example: (1.73 m)^2 = 2.9929 m^2.
  4. Divide your weight by the squared height.
    • Example: 90 kg / 2.9929 m^2 = 30.07 BMI.

5.4 Notes: what is BMI

  • BMI is a simple calculation used to categorize whether an individual has a healthy body weight for a person of their height. However, it has limitations:
    • It does not account for muscle mass, so athletes with high muscle mass might be categorized as overweight or obese.
    • It does not consider body fat distribution, which can be important for health risk assessment.
    • Other factors like age, sex, ethnicity, and body composition affect how BMI should be interpreted.

5.5 Is BMI enough? how to adjust BMI

  • For a more comprehensive health assessment, BMI should be used in conjunction with other measures like waist circumference, body composition analysis, or health markers like blood pressure, cholesterol levels, etc.
  • Online BMI calculators or mobile apps can also do this calculation for you if you prefer not to do it manually.
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6. Case Study – Step 2: identify your BMI target range for your sex and age

Here’s a list detailing the categories of obesity by BMI, considering both sex and age, based on general guidelines. Remember, while BMI categories are standardized, specific health risks and optimal BMI ranges can vary by individual factors including muscle mass, ethnicity, and overall health:

6.1 BMI Categories for Adults (Age 20 and Over):

  • Underweight: BMI < 18.5
  • Normal Weight: BMI 18.5 – 24.9
  • Overweight: BMI 25 – 29.9
  • Obese:
    • Class I Obesity: BMI 30 – 34.9
    • Class II Obesity: BMI 35 – 39.9
    • Class III Obesity (Severe Obesity): BMI ≥ 40

6.2 Notes on Sex and Age for Adults:

  • Sex: The BMI thresholds for obesity categories are the same for both men and women. However:
    • Women generally have a higher percentage of body fat than men at the same BMI due to differences in body composition.
  • Age: For adults, BMI categories do not change with age, but:
    • Muscle mass tends to decrease and fat mass can increase with age, potentially affecting how BMI correlates with health risks in older individuals. 
    • Some studies suggest that for older adults (65+), a slightly higher BMI might be associated with lower mortality risk compared to younger adults, although this is still debated.

6.3 BMI Categories for Children and Adolescents (Ages 2 – 19):

For children and adolescents, BMI is interpreted using sex-specific and age-specific percentiles from growth charts:

  • Underweight: BMI-for-age < 5th percentile
  • Healthy Weight: BMI-for-age 5th percentile to less than 85th percentile
  • Overweight: BMI-for-age 85th percentile to less than 95th percentile
    • Obese: BMI-for-age ≥ 95th percentile
    • Severe Obesity: BMI-for-age ≥ 120% of the 95th percentile or ≥ 35 kg/m²

6.4 Notes on Sex and Age for Children and Adolescents:

  • Sex: BMI percentiles are calculated separately for boys and girls because body fat changes with age differently between the sexes.
  • Age: Since children grow at different rates, BMI is plotted against age-specific percentile charts:
    • As children grow, their BMI should increase in a way that tracks along the same percentile line over time for a healthy growth pattern.
    • Rapid changes in BMI percentile can indicate potential health issues, like obesity or undernutrition.

6.5 Important Considerations:

  • Limitations of BMI: 
    • It does not distinguish between fat and muscle, so highly muscular individuals might be misclassified.
    • It does not account for fat distribution, which is significant for health risk assessment.
    • Ethnic variations in body composition mean that certain BMI thresholds might need adjustment for different populations (e.g., lower thresholds for Asian populations).
  • Health Context: BMI should be used in combination with other health indicators to assess overall health and risk for diseases like diabetes, cardiovascular issues, etc.
  • Dynamic Nature for Children: For children, regular monitoring of BMI over time is more informative than a single measurement.

These categories and considerations help in understanding obesity across different demographics but should always be part of a broader health assessment. I gave you these tables because these are the ones that I consulted for when I designed my menu. Based on this data, my BMI ought to be around 24 (normal weight category).

6.6 My case: calculate my ideal kilos if 173 cm and bmi 24

Considering that BMI = Weight in kg/ (Height in m)^2, then my weight ought to be:

Weight = Ideal BMI/ (Height in m)^2

My Ideal Weight = 24/(1.73)^2 = 24/2.9929 = 71.83 Kilos appx: 72 kilos

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7. Case Study – Step 3: Find out how much weight I can expect to lose when dieting

many types of pasta, uncooked, displayed on a white table
pizza, pasta, salad, soup displayed on a white table
vegetables, pasta, and legumes displayed on a wooden table

7.1 Weight Loss Variations

Weight loss on a diet can vary significantly due to individual differences in metabolism, starting weight, diet adherence, physical activity level, and other factors like age, sex, and genetics.

  • Moderate Weight Loss: Aiming for a caloric deficit of about 500 calories per day can lead to a loss of approximately 0.5 to 1 kilogram (1.1 to 2.2 pounds) per week. This is often considered a safe and sustainable rate of weight loss.
  • Rapid Weight Loss: If you’re looking to lose more quickly, a daily deficit of around 1000 calories could result in losing about 1 to 2 kilograms (2.2 to 4.4 pounds) per week. However, this rapid weight loss might not be sustainable long-term and can lead to muscle loss or other health issues if not managed correctly. Do not, under any circumstance, go below 1200 calories per day as it has potential damaging effect on your health!
  • Initial Weight Loss: In the first few weeks, you might lose more weight than expected due to water weight and glycogen depletion, especially if you’re starting a low-carb diet. This can average around 1-3 kilograms (2.2 to 6.6 pounds) in the first week but isn’t purely fat loss.
  • Weight Loss Plateaus: After the initial phase, weight loss often slows down, and you might hit plateaus where your weight seems to stall. This is normal, and it doesn’t mean you aren’t losing fat; it could be due to muscle gain, water retention, or your body adjusting to a new weight.
  • Long-term Weight Loss: Over months, if you maintain a consistent caloric deficit, you can expect to lose 5-10% of your body weight over 6 months, which is often recommended for health benefits and sustainable weight management.

7.2 Experts recommend!

  • A sustainable weekly loss of 1-2 pounds of fat with a caloric deficit of 500-1000 calories per day.
  • Some individuals, particularly those with more weight to lose, might see higher initial losses, but this tapers off.

So please keep in mind: rapid weight loss should be approached with caution due to the potential for regaining weight quickly and the health implications of extreme dieting!

7.3 My case

Seeing that an average weight loss of 0.5 to 1 kg per week is considered healthy and likely to be maintained (with a focus on diet quality and exercise), I decided to target a weight loss of 700 grams per week in average.

Since for loosing 1 kilo you need to cut 7,700 calories per week (1,100 calories per day), this translates to a cut of 1,100*0.7 = appx 770 calories per day

Please note that the cut should not be out of however much you eat during a day but it should be from your dietary needs for your sex, age and weight… it gets complicated, right? No worries, I will carry you to the end. You will see that the process, once walked, you can then just use it as is and just tweak it a little bit from time to time, after you lose big chunk of fat 😉

So, let’s just clarify first, if i lose 700 g per week, in how many weeks do i lose 18 kilos?

18 kilos/ 700 g = 26 weeks

This means that by June I will be sexy and ready for beach!

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8. Case Study – Step 4: Caloric and nutrients needs for targeted weight loss

8.1 First, I need to know what is Caloric and nutrients needed for keeping healthy (at the current weight)

for women

Here’s a list estimating the number of calories a woman (yes, I will come back for the gentlemans, too) might need per day, categorized by age and weight, assuming a moderate level of physical activity. These are rough estimates and should be adjusted for individual factors like activity level, metabolic rate, and specific health goals:

50-59 kg60-69 kg70-79 kg+80 kg
Ages 19-30:1,800 – 2,200 calories2,400 calories2,200 – 2,600 calories2,400 – 2,800+ calorie
Ages 31-50:1,800 – 2,200 calories2,000 – 2,400 calories2,200 – 2,600 calories2,400 – 2,800+ calories
Ages 51+:1,600 – 2,000 calories1,800 – 2,200 calories2,000 – 2,400 calories2,200 – 2,600+ calories
Notes on adjustments:
  • Activity Level:
    • These estimates assume “moderate” activity, which might include things like walking briskly for 1.5 to 3 miles per day at 3 to 4 mph, or similar physical activity. 
    • Sedentary: Lower end of the range or slightly below.
    • Very Active: Upper end of the range or higher.
  • Caloric Adjustment for Weight Management:
    • Weight Loss: Reduce by 500-1000 calories daily to lose about 0.5 to 1 kg per week.
    • Weight Gain: Increase by 300-500 calories daily for gradual gain.
Notes on nutrients:
  • Protein: For simplicity, the caloric estimates do not specify protein needs, but generally, women should aim for at least 0.8 grams of protein per kg of body weight for maintenance, with higher intakes for those active or older to prevent muscle loss, up to 1.2 grams per kg of body weight.
  • Fats and Carbohydrates: 
    • Fats should make up 20-35% of total calories, emphasizing healthy fats like those from olive oil, nuts, and fish.
    • Carbohydrates should constitute 45-65% of total calories, ideally from whole, fiber-rich sources.
  • Metabolic Rate: As women age, their metabolism might slow, and thus, their caloric needs decrease, which is reflected in the lower calorie ranges for older age groups.
  • Health Conditions: These numbers might need adjustment for women with specific health conditions or dietary restrictions. (please consult your doctor!)
  • Individual Variation: These are generalizations. Personal factors like genetics, muscle mass, and even stress levels can significantly alter caloric needs.
for men
+50 kg+60 kg+70 kg+80 kg+90 kg+100 kg
Ages 19-30:~2,400 calories~2,600 calories~2,800 calories~3,000 calories~3,200 calories~3,400 calories
Ages 31-50:~2,200 calories~2,400 calories~2,600 calories~2,800 calories~3,800 calories~3,200 calories
Ages 51+:~2,000 calories ~2,200 calories~2,400 calories~2,600 calories ~2,800 calories~3,000 calories
Notes on adjustments:
  • These figures assume a moderately active lifestyle. If you’re sedentary, you might need fewer calories; if highly active, you might need more.
  • Caloric Adjustment for Weight Management:
    • Weight Loss: Reduce by 500-1000 calories daily to lose about 0.5 to 1 kg per week.
    • Weight Gain: Increase by 300-500 calories daily for gradual gain.
  • Caloric Adjustment for Activity Level: The Harris-Benedict Equation or the Mifflin-St Jeor Equation, which are commonly used to calculate basal metabolic rate (BMR) followed by activity multipliers, were used as a basis for these estimates.
    • Sedentary (little or no exercise) – BMR x 1.2
    • Lightly active (light exercise/sports 1-3 days/week) – BMR x 1.375
    • Moderately active (moderate exercise/sports 3-5 days/week) – BMR x 1.55
    • Very active (hard exercise/sports 6-7 days a week) – BMR x 1.725
    • Extra active (very hard exercise/sports & physical job or 2x training) – BMR x 1.9
Notes on ingredients:
  • Protein: For simplicity, the caloric estimates do not specify protein needs, but generally, men should aim for at least 0.8 grams of protein per kg of body weight for maintenance. Higher intakes are recommended for those who are active or older to prevent muscle loss, with some guidelines suggesting up to 1.2 to 1.6 grams per kg for athletes.
  • Fats and Carbohydrates:
    • Fats should make up 20-35% of total calories, emphasizing healthy fats like those from olive oil, nuts, avocados, and fish.
    • Carbohydrates should constitute 45-65% of total calories, ideally from whole, fiber-rich sources like whole grains, fruits, and vegetables.
  • Health Conditions: These numbers might need adjustment for women with specific health conditions or dietary restrictions. (please consult your doctor!)
  • Individual Variation: These are generalizations. Personal factors like genetics, muscle mass, and even stress levels can significantly alter caloric needs.

For precise individual caloric needs, particularly for health or weight management goals, consulting with a nutritionist or using more detailed personal data calculators would be beneficial.

8.2 Then, I determin calories needs for healthy weight loss (reduce by 500-1000 calories daily to lose about 0.5 to 1 kg per week)

I will explain here for my case: I am a 40+ years old woman with 90 kilos and a light activity habit (which is good-ish) but unhealthy eating habits (too fat, too much, too tasty).

So, I need to consume 2,600 calories (appx for 90 kilos) / 1.55 * 1.375 ( / BMR for moderate activity (already factored in) * BMR for light activity) – 770 calories (for a weight reduction of appx 700 grams/ week – see point above) = 1536 calories per day so appx 1150 (OMG!)

50-59 kg60-69 kg70-79 kg+80 kg
Ages 19-30:1,800 – 2,200 calories2,400 calories2,200 – 2,600 calories2,400 – 2,800+ calorie
Ages 31-50:1,800 – 2,200 calories2,000 – 2,400 calories2,200 – 2,600 calories2,400 – 2,800+ calories
Ages 51+:1,600 – 2,000 calories1,800 – 2,200 calories2,000 – 2,400 calories2,200 – 2,600+ calories
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9. Case Study – Step 5: Build Every Day Menu

9.1 Daily intake of nutrients and energy needs

To summarize everything I calculated above, I should eat appx 1,550 calories daily, out of which:

  • proteins: 1 (instead of 0.8 grams of protein per kg of body weight because to my age * 90 = 90 grams proteins or more (a lot!)
    • 90 grams proteins bring 90*4 calories per gram = appx. 360 calories from proteins (appx 24% – ok!) – I can even increase it especially if I increase my activity up to 1.2 per kg – I will recalculate it every month if the weight loss is significant
  • fats: 1,550 * 25% (chosen from 20-35% margin) = 387 calories from fats
    • 387 calories / 9 (calories brought by 1 gram of fat) = 43 grams of fat
  • carbohydrates: the rest of 1,550 – 360 – 387 = 803 calories from carbohydrates
    • 803 calories / 4 (calories brought by 1 gram of carbohydrates) = 201 grams of carbo

9.2 My List of ingredientss on which i base my menu – to be gradually extended:

caloriesproteins (g)fats (g)carbohydrates (g)
1 avocado32243017
1 egg72650.6
100 g beef25030150
1/4 cup of basmati rice651.10.1212
1 cup wild rice1666.50.644
1/4 cup of brown rice651.30.512
4 cups iceberg salad2820.47
1 cup of peas13080.521
1 teaspoon of oil45050
1 hand of nuts1854.518.53.9
1 banana1051.30.327
1 apple950.5125
1 hand wild berries8010.520
50 g ham80820
100 g somon fumee1172050
salami 100 g37420321
1 walnut260.652.50.5
1 measure whey proteic powder1001912
150 bell pepper3010.37
200 g cucumber4520.311
100 g pork steak (grill)26620210.2
100 g no-gluten bread3206163
100 g cottage cheese10012.543.5
100 g lean beef1452550
100 g kefir65.53.93.93.7
100 g Caponata12370.020.1842.66
1 tangerine400.60.210.1
100 g porridge366101058
100 g mushrooms223.10.13.3
100 g chicken breast165313.60
100 g chicken leg184277.70
100 g pea protein38183.74.51.1
100 g cooked fennel311.20.27.3
100 g beef tomahawk25026190
100 g mustard21225.426.29.47
100 g carrots410.90.29.6
100 g salmon20622120
100 g pork steak21729100
100 g spinach salad3232.90.43.6
  1. Italian dip made of eggplants, roasted bell pepper, tomatoes and spices ↩︎
  2. no sugar ↩︎
  3. no oil – add one teaspoon of oil (extra virgin olive oil preferred) but calculate it separately ↩︎
  • many vegetables (bell peppers, carrots, celery, tomatoes) and a beef tomahawk on a wooden table
  • many vegetables (bell peppers, carrots, celery, tomatoes) and legumes an a piece of wild salmon on a table
  • many vegetables (bell peppers, carrots, celery, tomatoes) and a fish on a table

9.3 Design customised menu

Based on the ingredients above (which is literally what I have at this time in my fridge) I build in an excel a menu. I will leave here below an example of my today menu, just for you to get an impression.

GroceriesMealCaloriesproteinsfatscarbs
1 eggM72650.6
100 g somon fumeM1172050
150 bell pepperM3010.37
100 g zacuscaM2370.020.1842.66
50 g protein poridge (lemon) – ViblanceS175103.824.4
1 tangerineS400.60.210.1
100 g pork steakL21729100
1 cup wild riceL1666.50.644
100 g spinach saladL232.90.43.6
200 g cucumberL4520.311
1 measure whey proteic powder (26 grams)D1001912
1 bananaD1051.30.327
1 appleD950.5125
1 hand wild berriesD8010.520
1,50210029217
diff48(10)14(16)
morning456271050
lunch451401159
dinner38022374
snack21511435

9.4 notes on building the menu: calculation

  • as you can see, this menu is not pharmacy: there is a little less calories and a little more proteins. But they will balance on the long term with the menus in the days to come, so I don’t sweat it!
  • I calculate per each meal to, as I need to make sure that I balance them properly, based on the menu building principles described below (here)
  • It’s important not to skip meals, in order to have the sensation of satiety all throughout the day
  • it’s also important to allow 3-4 hours between meals. I try to eat the breakfast at 8, snack at 10:30-11:00 and lunch at 13:30-14:00. The dinner is at 18:00 (with some exceptions in the busy days at 19:00)

9.5 My dieting hacks

  • if I get hungry I drink water or tea (it happened in the first 10 days in the evenings mainly – but that was because I used to take my main meal of the day late in the evening – so there was some adjustment to make for my body)
  • I kept my 2 coffees in the morning. Nothing in the world will make me skip this sweet- sweet (pun intended!) habit that gets me ready for the day ahead. But I lost the afternoon coffee, and all the other ones scattered across the day. I will write a post about that soon.
  • you will be surprised of how full you will feel, given the small quantities you eat. It’s the protein intake! Do not reduce anything that you yourself calculated, even if you feel it’s too much. If you decrease the proteins, you will lose muscle mass, as opposed to fat!
  • after reading and listening podcasts etc… I was hung on keto diet. But I was not able to keep it! After eating keto, at 11 o’clock in the night I was devouring the fridge, starting with sweets. That was until a doctor explained to me the importance of carbs. So, now I eat the calculated carbs because I really want to be able to stay on track and lose some kilos. After that, I can try go to keto again.
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Other Frequently Asked Questions about Keeping a Diet

Which mediterranean ingredients don’t have a big impact on your weight loss program?

Before I name them, I just want to make you aware that even these ingredients will impact your diet if you cook them with too much fat. So, beware of how much oil you will end up eating in a portion! (it should be no more than 1 teaspoon)

Having said that, here are some Mediterranean diet ingredients that generally have a low impact on weight due to their low calorie, high fiber, or high water content. So, they help with satiety without increasing too much the calorie intake. These are the vegetables! You can eat all vegetables you want, as long as you only use one tinny tiny teaspoon of extra virgin olive oil with them. From experience, I tell you: you will not be able to eat that many.

Why do they work so well?

  • Variety: using a variety of these, they will cover all your nutrients needs, thus preventing overeating due to nutrient deficiencies.
  • Hydration: many of these foods contribute to hydration, which is crucial for weight management as it can help control hunger. I want to stress here that you might find it excruciating to eat the quantity of vegetables with basically no fat, but you need it to hydrate yourself with “good” water. Otherwise, the thirst of lack of electrolytes will create hunger and you will lose control of your will of power!
  • Satiety: high fiber content in many of these items helps in feeling full longer, reducing the likelihood of snacking on less healthy, calorie-dense foods.

In essence, the Mediterranean ingredients that support a diet and that are naturally low in calorie density while being high in nutritional value, facilitating weight management when part of a balanced diet are the vegetables (almost all of them!):

ArtichokesCeleryMushrooms
ArugulaCucumbersOnions
AsparagusEggplantPeas
Bell peppersFennelRadishes
BroccoliGarlicSpinach
Brussels sproutsGreen beansSquash (Zucchini, Butternut, etc.)
CabbageKaleSwiss Chard
CarrotsLeeksTomatoes
CauliflowerLettuceTurnips

You can go ahead and eat as much of these as you can. No need to weight them! The important thing is not to add fat! The only reason I weight them is because I eat too little, not too much. I need to see the minimum amount of vegetables that I must eat! You will see, it’s gonna be hard to eat them with no fat. But hey, it’s for a good cause, right? 😉

four rows of vegetables on a rack in an italian market place

How do I start a mediterranean diet?

  • Begin with Basics: focus on fruits, vegetables, whole grains, and legumes. Olive oil should be your primary fat source.
  • Incorporate Fish: aim for at least two servings of fish per week, focusing on fatty fish like salmon or sardines for omega-3s.
  • Moderate Other Proteins: poultry, eggs, and cheese in moderation. Red meat should be less frequent.
  • Snack Wisely: Choose nuts, seeds, fruits, or yogurt for snacks.
  • Reduce Processed Foods: Limit sugars, refined grains, and processed meats.

Which cooking methods should I use when I am dieting?

  • Favor methods like grilling, baking, steaming, and sautéing with olive oil over deep-frying.
  • Use herbs and spices for flavor instead of heavy sauces.

Can I Still Enjoy Desserts when dieting?

  • Yes, but focus on fruit-based desserts or traditional Mediterranean sweets like baklava or yogurt with honey and nuts in moderation.
  • Eat your desert right after the main meal of the day (lunch)
    • the fiber, protein, and fats from the main meal will slow the absorption of sugars from the dessert, leading to a more gradual rise in blood sugar levels rather than a sharp spike
    • since you are already full and nourished, you will not crave a big portion of cake, but rather will enjoy a small delicious bite to sooth your soul
    • by having a planned dessert, you might be less inclined to crave sweets at other times of the day, managing cravings more effectively.

How Do I Manage Portion Sizes?

  • If you don’t have time to make calculations specifically for your body or if you don’t intend to lose weight, use the plate method: half vegetables, a quarter protein, a quarter whole grains or legumes. Listen to your body’s hunger cues, aiming for satisfaction rather than fullness.
4 plates each of them having one quarter protein, one quarter carbs and one half vegetables

Is Wine Part of the Diet?

  • if you intend to lose weight, it might be better not to consume alcohol at all. But don’t worry, one glass of red wine once in a blue moon will not mess up your diet
  • if you are just trying to eat healthier, red wine in moderation (one glass per day for women, two for men) can be included. Consuming alcohol with the mediterranean diet is not a must, there are a lot of non-alcohol drinkers in this area too. It’s all about what your body tells you.

Can I Keep a Mediterranean Diet if I Have Dietary Restrictions?

  • Yes, you can! The Mediterranean diet is flexible. Vegetarians can focus more on legumes, nuts, and seeds for protein. For gluten intolerance, choose gluten-free grains like quinoa or rice.

How Do I Know If I’m Keeping the Diet Right?

  • You’re on track if your meals are colorful (from varied vegetables and fruits), if you’re using olive oil, if fish features regularly, and if you’re eating more plant-based foods than animal products! And hey, the scale should let you know. If you can afford it, investing in a body fat scale would be even better. It can help you ensure you’re getting enough protein by maintaining a stable muscle mass to body weight ratio.

What Are Common Pitfalls to Avoid When Dieting?

  • Overusing cheese or dairy, eating too much red meat, or not diversifying your sources of healthy fats beyond olive oil (diversify with other cold pressed oils but better yet with nuts! The other oils may get rancid quickly if they are cold pressed)
  • Drastic Calorie Reduction: Cutting calories too much can slow metabolism and lead to muscle loss.
  • Skipping Meals: This can increase hunger, leading to overeating later or unhealthy snacking. I know that every health program today talks about intermitent fasting but you can do both. You can not eat from 6pm to 8am and that’s intermitent fasting plus not skipping meals! You will find some interesting information about impact of skipping meals here.
  • Neglecting Nutrient Balance: Focusing solely on calorie count without considering protein, fats, and carbs can lead to deficiencies.
  • Over-reliance on Processed Diet Foods: These can be high in sugars, salts, and artificial ingredients, undermining health goals.
  • Ignoring Hydration: Not drinking enough water can affect metabolism and hunger control.
  • Lack of Variety: Eating the same foods can make dieting unsustainable and nutritionally imbalanced.
  • Fad Diets: Following trendy diets without scientific backing can lead to yo-yo dieting and health issues.
  • Not Accounting for Lifestyle: Diet plans that don’t fit with one’s daily life or activities are hard to maintain.
  • Ignoring Hunger Cues: Overlooking your body’s signals can lead to binge eating or a strained relationship with food.
  • Not Planning for Social Events: Failing to adapt diet plans for social occasions can result in guilt or overeating.
  • Setting Unrealistic Goals: Aiming for too much weight loss too quickly can lead to disappointment and diet abandonment.
  • Neglecting Exercise: Dieting without physical activity can affect overall health and make weight maintenance harder post-diet.

Disclaimer!

Please be aware that all above information is based on an extensive research I made for myself: internet, podcasts, speaking with dietitians and doctors! The only medical problem I have is that I am obese, with a slightly high sugar level and a bit of a insulin resistance. Also, I have a bit of PCOS. All of these are directly related with my weight and they should reverse if I manage to keep my diet on the long run. This might not be applicable for you if you have serious pre-existing medical conditions, and you should check with your doctor! Certain diseases can influence weight gain or be affected by a reduced caloric intake.

Diseases That Can Cause Weight Gain:

  • Hypothyroidism: An underactive thyroid can slow metabolism, leading to weight gain.
  • Cushing’s Syndrome: Overproduction of cortisol can lead to fat redistribution, particularly around the midsection.
  • Polycystic Ovary Syndrome (PCOS): Insulin resistance and hormonal imbalances can contribute to weight gain.
  • Depression: Can lead to weight gain due to changes in appetite and activity levels.
  • Sleep Apnea: Poor sleep quality can affect hormones that regulate appetite, potentially leading to weight gain.
  • Heart Failure: Fluid retention can cause weight gain, although this is not fat gain but water weight.
  • Certain Medications: Some drugs for mental health, diabetes, or hypertension can contribute to weight gain.

Diseases That Can Be Impacted by Reduced Caloric Intake:

  • Diabetes: A drastic reduction in calories, particularly carbohydrates, can affect blood sugar levels, potentially leading to hypoglycemia in those on insulin or certain medications.
  • Anorexia Nervosa: Reducing caloric intake can exacerbate this eating disorder, leading to severe health risks.
  • Gallstones: Rapid weight loss from reduced caloric intake can increase the risk of gallstone formation.
  • Osteoporosis: Inadequate calorie intake might reduce bone density, especially if calcium and vitamin D intake are also low.
  • Hypoglycemia: Low blood sugar can become more common, especially in individuals with diabetes or those prone to low blood sugar.
  • Nutritional Deficiencies: A significantly reduced calorie intake might not provide enough nutrients, leading to deficiencies which can impact various health aspects like immune function, skin health, and cognitive function.
  • more information on this topic you will find here or here

So, please keep in mind, this is purely an illustrative example and not a substitute for professional medical or nutritional advice. Everyone’s body responds differently to diet changes, and these health conditions can significantly alter how one should approach weight management. Before implementing any changes to your diet, especially if you have or suspect you might have any of these conditions, it’s crucial to consult with a healthcare provider or a dietitian to ensure the plan is safe and effective for your personal health circumstances.

This weeks favorite family treats

If you love all things mediterraneo like me, you will love these:

  • Baked Traditional Lebanese cheese pies on a tray
  • mix of cooked orecchiette on a wooden table with different mixtures
  • arborio risotto with funghi and basil on a white plate near oil bottle and mushroom
  • detail of veal marsala in a cast iron pen with bits of parley and pieces mushrooms
  • lemonade bundt cake with glaze on top on a plate on a wooden table

You will find here, many more mediterranean recipes:

…Or if you want to travel here to experience it first hand:

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One Comment

  1. I used to just wing it with whatever Italian leftovers I had, like pasta and olives, and called it “Mediterranean”—tasted good but was all over the place. Your step-by-step way of mixing in veggies, fish, and oils totally beats my random toss-ins; I tried planning it out like you said, and my meals feel way more balanced now. I’d maybe add a cheat day idea though—keeps me sane when I’m craving a big pizza instead of grilled sardines!

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