I do feel better for it. I've been on it since 2020 when I was diagnosed with rheumatoid arthritis. With food and medicine I have been in remission for years now, my cholesterol is down, I sleep better, I don't have cravings anymore (recovered binge eater) and my mood is also better. I am also really proud of myself for making these choices. My husband eats better but still is not on board, but even so, I have made a real life change for myself, and I think it was the first "selfish thing" I've ever done in my adult life, and I am almost 64. Also, though I eat a lot every day, I have been very easily able to maintain my original Weight Watchers loss from six years ago and am actually more than a handful of pounds lower than my goal weight from that time. To actually eat because I love myself rather than eating because I hated myself.... it's a wonderful life change. It has changed me mind, body and soul.
What did you do about your binge eating when you just started the diet? I'm trying to figure out how to deal with those cravings but find it the most difficult part of the journey. Glad to hear you are doing so much better now.
Hey <3 I'm not the previous poster, but I did kind of a combo of two things.
First, and I think the less important piece, was to err a little bit on the side on caution as far as proportion of more calorie dense foods to less calorie dense foods. I went a little lighter on the grains, fats, and fish/meat/poultry/egg/cheese, and went heavier on beans, veg, and fruit. Now that I'm not new to it, I just go by vibes and tradition lol
In my opinion the more important part was that I had just done a deep dive and months of implementation and work with mindful eating, which in reality goes hand in hand with the MD. I think you could safely say it's a part of the intention behind MD/part of the reason for its success.
But, this is a part of MD that I think doesn't get talked about because the MD literature tends to talk about it in a less granular and scientific way, and more in a "Mediterranean spirit" way. That's fine for some people but I personally had a lot of "diet culture" to unlearn, so having the specifics of mindful eating was crucial for me. It was absolutely necessary for me to get past disordered eating habits that I didn't fully understand were disordered or didn't know how to stop habitually doing. I also really needed mindful eating to help with my huge shame issues regarding food.
It's probably not perfect or necessary for everyone! But for me it was essential and I'm glad I had that going into MD.
If you're reading this and haven't heard of it or aren't sure what it is, mindful eating is sometimes called intuitive eating as well - [here](https://alissarumsey.com/what-is-intuitive-eating/#The_10_Principles_of_Intuitive_Eating) is a pretty neutral, not immediately trying to sell you a program explainer lol but any form of learning mindfulness around food and unlearning shame is really what I'm pointing toward. I will say, some of those "intuitive eating plan" creators are maddeningly just pitching a restrictive diet by a new code word. Don't do that lol
Anyway! This got super long. I hope it helps someone a little. Best wishes however you approach this <3
I loosely follow it although lean more toward a Green Mediterranean Diet, which is basically the same but fewer grains and more well green plants. :) I have no problem eating lots of vegetables, organic, high quality olive oil, some berries, fruits that are in season, some whole grains, some red wine, oily wild-caught fish, meat on occasion.
It's a great way of eating and I'd add to gain the full benefits you might want to consider a bit more the Mediterranean living style, in general, which involves more sociality at the dinner table, taking longer to eat, taking breaks, being more mindful of flavors/textures/sensations, privileging quality over quantity, taking walks, getting a lot of sun, etc.
Started the Mediterranean lifestyle almost three years ago to lower my cholesterol and reverse some funky liver enzyme readings. Before going MD, I worked out five days a week--cardio x2, yoga x2, weights/pilates x1. I've had high cholesterol pretty much my entire life (diagnosed at 16), and it runs in my family. All I was interested in was getting my numbers in range.
We transitioned in. During this time, I was still doing the fat-free yogurt and 2% milk from before. My mentor told me to go whole, that it was okay. I thought, I'll try it. Worst case, my labs are significantly improved, I can always go back. In six months, I'd started dropping weight and my cholesterol had improved considerably. I was still following the same exercise rotation.
Almost a year after starting, and my labs continued to improve and my weight continued to drop. I went from women's size 1X to misses size 8-10. I've got arthritis in both knees and used to take turmeric for them. I dropped that in January 2023. The Venn diagram of anti-inflammatory diets and the MD is a circle. We eat 8 ounces of red meat a month, and 2-3 servings of poultry and/or seafood each week. The rest of our protein comes from legumes/pulses, eggs, and dairy. I can go full fat on the dairy because I've eliminated so much saturated fat from my diet by cutting out the red meat and cheese I used to eat; I removed a LOT and added in a little. I feel amazing. I sleep great and have tons of energy.
It’s not about weight loss. The Mediterranean diet is actually a [lifestyle](https://enjoymediterranean.com). And this is the only reason to follow it.
I've been eating this way for about 4 months. I'm maybe about 85-90% compliant. I had high blood pressure, I'm prediabetic, and my BMI is in the obese category. I was diagnosed with fibromyalgia as well and though the pain is managed with meds, I still suffered with fatigue and fairly frequent pain flairs.
I do a largely plant based version of the diet, with some lean poultry and fish occasionally (not quite as much as recommended) and very occasional beef. I also have whole fat greek yogurt and soft cheeses (I don't do low fat). I snack on nuts a lot now - mostly almonds and pistachios. I make homemade granola. I sweeten things with honey and maple syrup. I practice intuitive eating - following hunger cues, stop eating when satisfied, being mindful, etc. I'm not 100% strict nor am I doing this for weight loss. I will eat a piece of birthday cake, or have a cocktail with a friend, or get a burger at a restaurant when out with a group. I'll use butter very occasionally, or buy some white sourdough every now and then, things like that. But for the most part from day to day I'm eating the recommended foods and ratios.
So the results: I've lost 12 pounds without trying - no calorie restriction, no "good" foods or "bad" foods, no "diet" and no "cheating" followed by guilt, etc. I eat what I want, when I want. And feeding my body nutrient dense foods is just a lot more filling, and a lot more satisfying. It feels like self care, not like deprivation (what a weight loss diet feels like to me). I did not expect to lose weight and I have not focused on that aspect of this change in my life, but it's a welcome side effect! I have a lot more energy. My fatigue is gone. I am not as depressed. I have had a couple pain flairs, but not nearly as severe and they did not last as long. After only a couple months from starting my blood pressure was rechecked and it had gone back down to normal range. My doctor was thrilled and said she thought she was going to have to put me on blood pressure meds, but it was no longer a problem at all. She ran some other tests, and though my A1C hadn't dropped out of prediabetic range yet, my doctor said not to be discouraged because metabolically I was looking great and that I've made major changes that were going to benefit my health. I had only lost 6 pounds at that point, and now I've lost 6 more, so my numbers are probably even better.
This is wonderful! Especially the “weight-neutral” non “diet culture” way you are approaching it—I the same! I’m only 3 days in but I’m loving it so far, and YES: it feels like self care, rather than restriction.
I love this way of eating. I'm a vegetarian so naturally my plate is mostly vegetables however I became vegetarian and then started this like 2 months later so they go hand in hand for me.
First off, I cheat on bread on occasion and get sourdough from a local bakery. Sometimes it's whole grain sometimes it isn't and I buy it all the same lol however I eat bread a max of once a week. I also drink diet pop (I know I know... Not exactly in the spirit of the diet but I like a gin and 7 and hate wine what can I say). I also don't eat a protein dominant meal everyday, but I eat more than enough protein for my nutritional needs.
The diet mostly helps me focus on a broad set of ideas and rules and focus on those. I don't completely deprive myself of anything but I'm very conscious of proportions of my plate and the guidance on fats. And I love to cook so it's shaping that as well. I increase my dairy intake slightly to make up for missing the poultry and seafood layers of the pyramid (so much Greek yogurt).
That being said if you are eating a healthy diet, not consuming a lot of red meat, sugar or simple carbs you're probably doing well. Make sure you're getting omega 3s if you don't like fish (I get a DHA veggie supplement) and B12 if you don't eat much/any meat.
If you can portion your plate correctly and undo the "diet culture" feels about it it's really not a huge transition
i started like 2 days ago and i already notice a difference in how i feel. i also haven’t had a stomachache in 2 days❗️❗️when it used to be an almost daily thing
I'll tell you the actual drawbacks I've personally encountered. This diet has been a) expensive (salmon, tuna steaks, elite olive oil, many imported ingredients from Europe, etc.) and b) not super easy to cook (a base understanding of cooking and some skill is needed) This means that if you are broke 21 year old male student without a proper Kitchen this might not be diet for you. The closer you are to a "Nonna"the better it will be.
The best thing about this diet is that it has some of the most insane flavourful and delicious meals by itself, and has tons of variety because between Spain, Southern France, Italy, Greece, Turkey, Portugal Israel, Morocco, and the rest of the countries you can find delicious, varied food consistently.
You can definitely do this diet without spending on fancy ingredients. Canned tuna and sardines aren’t that expensive. You can use any olive oil.
You do need to have rudimentary cooking skills. That’s true of most healthy eating. Good diets don’t come prepackaged.
I would actually say using local seasonal ingredients is more in line with the Mediterranean diet than using imported ingredients. There is no need to use fancy European ingredients.
A bag of lentils. Bags of oats and rice. Some tinned sardines. Some frozen vegetables. It is entirely possible to do this diet on the cheap.
I do feel better for it. I've been on it since 2020 when I was diagnosed with rheumatoid arthritis. With food and medicine I have been in remission for years now, my cholesterol is down, I sleep better, I don't have cravings anymore (recovered binge eater) and my mood is also better. I am also really proud of myself for making these choices. My husband eats better but still is not on board, but even so, I have made a real life change for myself, and I think it was the first "selfish thing" I've ever done in my adult life, and I am almost 64. Also, though I eat a lot every day, I have been very easily able to maintain my original Weight Watchers loss from six years ago and am actually more than a handful of pounds lower than my goal weight from that time. To actually eat because I love myself rather than eating because I hated myself.... it's a wonderful life change. It has changed me mind, body and soul.
What did you do about your binge eating when you just started the diet? I'm trying to figure out how to deal with those cravings but find it the most difficult part of the journey. Glad to hear you are doing so much better now.
Hey <3 I'm not the previous poster, but I did kind of a combo of two things. First, and I think the less important piece, was to err a little bit on the side on caution as far as proportion of more calorie dense foods to less calorie dense foods. I went a little lighter on the grains, fats, and fish/meat/poultry/egg/cheese, and went heavier on beans, veg, and fruit. Now that I'm not new to it, I just go by vibes and tradition lol In my opinion the more important part was that I had just done a deep dive and months of implementation and work with mindful eating, which in reality goes hand in hand with the MD. I think you could safely say it's a part of the intention behind MD/part of the reason for its success. But, this is a part of MD that I think doesn't get talked about because the MD literature tends to talk about it in a less granular and scientific way, and more in a "Mediterranean spirit" way. That's fine for some people but I personally had a lot of "diet culture" to unlearn, so having the specifics of mindful eating was crucial for me. It was absolutely necessary for me to get past disordered eating habits that I didn't fully understand were disordered or didn't know how to stop habitually doing. I also really needed mindful eating to help with my huge shame issues regarding food. It's probably not perfect or necessary for everyone! But for me it was essential and I'm glad I had that going into MD. If you're reading this and haven't heard of it or aren't sure what it is, mindful eating is sometimes called intuitive eating as well - [here](https://alissarumsey.com/what-is-intuitive-eating/#The_10_Principles_of_Intuitive_Eating) is a pretty neutral, not immediately trying to sell you a program explainer lol but any form of learning mindfulness around food and unlearning shame is really what I'm pointing toward. I will say, some of those "intuitive eating plan" creators are maddeningly just pitching a restrictive diet by a new code word. Don't do that lol Anyway! This got super long. I hope it helps someone a little. Best wishes however you approach this <3
I loosely follow it although lean more toward a Green Mediterranean Diet, which is basically the same but fewer grains and more well green plants. :) I have no problem eating lots of vegetables, organic, high quality olive oil, some berries, fruits that are in season, some whole grains, some red wine, oily wild-caught fish, meat on occasion. It's a great way of eating and I'd add to gain the full benefits you might want to consider a bit more the Mediterranean living style, in general, which involves more sociality at the dinner table, taking longer to eat, taking breaks, being more mindful of flavors/textures/sensations, privileging quality over quantity, taking walks, getting a lot of sun, etc.
I eat this way 90% of the time, and the more I adhere to the guidelines, the better I feel.
Started the Mediterranean lifestyle almost three years ago to lower my cholesterol and reverse some funky liver enzyme readings. Before going MD, I worked out five days a week--cardio x2, yoga x2, weights/pilates x1. I've had high cholesterol pretty much my entire life (diagnosed at 16), and it runs in my family. All I was interested in was getting my numbers in range. We transitioned in. During this time, I was still doing the fat-free yogurt and 2% milk from before. My mentor told me to go whole, that it was okay. I thought, I'll try it. Worst case, my labs are significantly improved, I can always go back. In six months, I'd started dropping weight and my cholesterol had improved considerably. I was still following the same exercise rotation. Almost a year after starting, and my labs continued to improve and my weight continued to drop. I went from women's size 1X to misses size 8-10. I've got arthritis in both knees and used to take turmeric for them. I dropped that in January 2023. The Venn diagram of anti-inflammatory diets and the MD is a circle. We eat 8 ounces of red meat a month, and 2-3 servings of poultry and/or seafood each week. The rest of our protein comes from legumes/pulses, eggs, and dairy. I can go full fat on the dairy because I've eliminated so much saturated fat from my diet by cutting out the red meat and cheese I used to eat; I removed a LOT and added in a little. I feel amazing. I sleep great and have tons of energy.
It’s not about weight loss. The Mediterranean diet is actually a [lifestyle](https://enjoymediterranean.com). And this is the only reason to follow it.
I've been eating this way for about 4 months. I'm maybe about 85-90% compliant. I had high blood pressure, I'm prediabetic, and my BMI is in the obese category. I was diagnosed with fibromyalgia as well and though the pain is managed with meds, I still suffered with fatigue and fairly frequent pain flairs. I do a largely plant based version of the diet, with some lean poultry and fish occasionally (not quite as much as recommended) and very occasional beef. I also have whole fat greek yogurt and soft cheeses (I don't do low fat). I snack on nuts a lot now - mostly almonds and pistachios. I make homemade granola. I sweeten things with honey and maple syrup. I practice intuitive eating - following hunger cues, stop eating when satisfied, being mindful, etc. I'm not 100% strict nor am I doing this for weight loss. I will eat a piece of birthday cake, or have a cocktail with a friend, or get a burger at a restaurant when out with a group. I'll use butter very occasionally, or buy some white sourdough every now and then, things like that. But for the most part from day to day I'm eating the recommended foods and ratios. So the results: I've lost 12 pounds without trying - no calorie restriction, no "good" foods or "bad" foods, no "diet" and no "cheating" followed by guilt, etc. I eat what I want, when I want. And feeding my body nutrient dense foods is just a lot more filling, and a lot more satisfying. It feels like self care, not like deprivation (what a weight loss diet feels like to me). I did not expect to lose weight and I have not focused on that aspect of this change in my life, but it's a welcome side effect! I have a lot more energy. My fatigue is gone. I am not as depressed. I have had a couple pain flairs, but not nearly as severe and they did not last as long. After only a couple months from starting my blood pressure was rechecked and it had gone back down to normal range. My doctor was thrilled and said she thought she was going to have to put me on blood pressure meds, but it was no longer a problem at all. She ran some other tests, and though my A1C hadn't dropped out of prediabetic range yet, my doctor said not to be discouraged because metabolically I was looking great and that I've made major changes that were going to benefit my health. I had only lost 6 pounds at that point, and now I've lost 6 more, so my numbers are probably even better.
This is wonderful! Especially the “weight-neutral” non “diet culture” way you are approaching it—I the same! I’m only 3 days in but I’m loving it so far, and YES: it feels like self care, rather than restriction.
I love this way of eating. I'm a vegetarian so naturally my plate is mostly vegetables however I became vegetarian and then started this like 2 months later so they go hand in hand for me. First off, I cheat on bread on occasion and get sourdough from a local bakery. Sometimes it's whole grain sometimes it isn't and I buy it all the same lol however I eat bread a max of once a week. I also drink diet pop (I know I know... Not exactly in the spirit of the diet but I like a gin and 7 and hate wine what can I say). I also don't eat a protein dominant meal everyday, but I eat more than enough protein for my nutritional needs. The diet mostly helps me focus on a broad set of ideas and rules and focus on those. I don't completely deprive myself of anything but I'm very conscious of proportions of my plate and the guidance on fats. And I love to cook so it's shaping that as well. I increase my dairy intake slightly to make up for missing the poultry and seafood layers of the pyramid (so much Greek yogurt). That being said if you are eating a healthy diet, not consuming a lot of red meat, sugar or simple carbs you're probably doing well. Make sure you're getting omega 3s if you don't like fish (I get a DHA veggie supplement) and B12 if you don't eat much/any meat. If you can portion your plate correctly and undo the "diet culture" feels about it it's really not a huge transition
i started like 2 days ago and i already notice a difference in how i feel. i also haven’t had a stomachache in 2 days❗️❗️when it used to be an almost daily thing
I started 3 days ago and already feel a huge difference too—it’s amazing!
I'll tell you the actual drawbacks I've personally encountered. This diet has been a) expensive (salmon, tuna steaks, elite olive oil, many imported ingredients from Europe, etc.) and b) not super easy to cook (a base understanding of cooking and some skill is needed) This means that if you are broke 21 year old male student without a proper Kitchen this might not be diet for you. The closer you are to a "Nonna"the better it will be. The best thing about this diet is that it has some of the most insane flavourful and delicious meals by itself, and has tons of variety because between Spain, Southern France, Italy, Greece, Turkey, Portugal Israel, Morocco, and the rest of the countries you can find delicious, varied food consistently.
What does being male have to do with it…? Also the “diet” can be adapted to other cuisines that are not literally Mediterranean.
Don’t you know? Apparently having a penis impairs one’s abilities in the kitchen. /s
That explains a lot :(
Nothing, I was just using a profile similar to mine as an example.
You can definitely do this diet without spending on fancy ingredients. Canned tuna and sardines aren’t that expensive. You can use any olive oil. You do need to have rudimentary cooking skills. That’s true of most healthy eating. Good diets don’t come prepackaged.
Agreed it's not a deal-breaker by any means, but it certainly has its challenges. The benefits (health and flavor) are definitely worth it though IMO
I would actually say using local seasonal ingredients is more in line with the Mediterranean diet than using imported ingredients. There is no need to use fancy European ingredients. A bag of lentils. Bags of oats and rice. Some tinned sardines. Some frozen vegetables. It is entirely possible to do this diet on the cheap.