Mediterranean diet to lose weight

The Mediterranean diet is not specifically aimed at weight loss but at improving the quality of life.

However, weight loss is a natural consequence of any person who embraces a healthy diet.

How is the Mediterranean Diet?

This diet is based on the habits of people living on the coast of the Mediterranean Sea. They have meager rates of cardiovascular diseases, cancer, obesity, and other ills; this surprises physicians and, given the results of the studies, aroused interest in the lifestyle of the people of that region.

The menu consists of many fruits, vegetables, cereals, legumes, oilseeds, cheese, yogurt, fish, olive oil, and wine, typical and abundant ingredients on the coast of the Mediterranean Sea. On the other hand, red meat, animal fat, and processed products are left out of daily meals. The sweet is consumed, but very scarcely.

Many ingredients contain significant amounts of fat, such as olive oil, fish oil, and legumes. However, fat is of very high importance since it helps in the proper functioning of the body.

The wine has resveratrol, a powerful antioxidant.

Wine is essential and essential in the diet of the Mediterranean coast since it contains resveratrol, a powerful antioxidant that helps fight free radicals, promotes rejuvenation, improves heart health, and even accelerates the burning of calories. One cup should be consumed per day, along with lunch or dinner. Remember that excess in alcoholic beverages is harmful to health.

Another characteristic of the Mediterranean diet is incorporating moderate physical exercise daily, which contributes to good health in all people who do it.



  • Weight loss, with diet, you can lose an average of 5 kg per month healthily.
  • Brings health to the heart, with less risk of a heart attack.
  • Low level of cholesterol in the blood.
  • The prevention of diabetes and obesity.
  • It helps grow beautiful skin thanks to the high intake of antioxidants.
  • Delays aging, especially in the brain.
  • Lower risk of cancer

Therefore, the Mediterranean diet has spread worldwide with great success, promoting weight loss and many other health benefits and great well-being. This article brings an example of a week’s menu, which can be adapted and expanded to the time you want. There are no specific amounts; it is not a diet but a different style than what we are used to eating.


  • Cereals and yogurt with honey;
  • Fruit of season, very mature;
  • Yeast extract one teaspoon;
  • 1 cup of black tea or coffee with milk;
  • Whole wheat bread with cheese or honey;

Midmorning and snack

One glass of fruit juice with one tablespoon of oatmeal may be the seasonal fruit.


Brown rice, lean beef fillet with salad, and an orange;

Melon with ham, grilled fish fillet, natural pineapple juice, or papaya;

Shrimp, lettuce and avocado, and cream cheese with grapes;

Lentils with rice, lettuce, and tomato, and yogurt with raisins;

Fillet of salmon, tomato, mozzarella, and walnuts, with vegetable yogurt;

Cod with chickpeas, green salad, and apple baked with honey;

Spaghetti with almonds, tomato and lettuce salad, kiwi, and orange juice.


Cream of zucchini, wholemeal bread, tortillas, and cheese with nuts and honey;

Grilled fish, spinach with raisins, and yogurt with fruits;

Eggplant omelet, baked potatoes with green beans and kiwi;

Salad of macaroni, bread with tomato, and tuna to the natural, baked apple with honey;

Grilled fish, potatoes au gratin, and nuts;

Vegetable cream soup, omelet, and bread with tomato. Cheese cream with dessert jam;

Fish fillet, stewed peas with ham, and cottage cheese with honey

Remember that these are just some of the thousands of recipes you can find to change eating habits that are not conducive to your health and weight loss.