What Is the Mediterranean Diet? A Simple Guide

Science shows us time and time again that the Mediterranean diet is one of the healthiest eating patterns on the planet. It supports weight loss, reduces your risk of various chronic illnesses, boosts your mood and can even improve your sleep and sex life.

But what is the Mediterranean diet, and why is it so highly regarded? Unlike many ‘fad diets’, it’s more a lifestyle that focuses less on restrictive rules and more on prioritising minimally processed nutrients like healthy fats, protein and fibre.

It’s for these reasons, and more, that it’s the backbone of what we do at The Fast 800 as we guide people to become their healthiest selves yet, while making healthy habits last.

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional eating habits of the countries that border the Mediterranean Sea, including Greece, Spain and Italy. The countries that focus their eating around foods like Greek yogurt, oily fish and nuts have been shown to have lower rates of chronic disease compared with the US or Northern Europe, which is why it started garnering positive attention.¹

In particular, the Mediterranean diet is naturally high in protein which is known to be key in weight loss, as well as being effective at lowering your risk of osteoporosis, lowering blood pressure, reducing the risk of cardiovascular disease and maintaining good bone health.^{2 3 4 5} The diet is also low in carbohydrates but rich in fibre and healthy fats, both of which keep you fuller for longer, as well as aiding digestion and good gut health which supports overall immunity and mood.⁶

But what is the Mediterranean diet in practical terms? It’s about building meals around nourishing, delicious ingredients that support your health and longevity, rather than opting for heavily processed convenience meals that spike your blood sugars.

Benefits of a Mediterranean diet

The Mediterranean diet is unique in its impact on such a wide range of health markers. From reducing risk of certain diseases to helping you age healthfully, science has found countless benefits. Here are just a few:

• Aids weight loss: As the Mediterranean diet is rich in fibre and protein, it’s naturally full of the nutrients that keep you fuller for longer.^{7 8} This can reduce hunger and aid in sensible portion sizes, both of which are helpful during a weight loss journey. But what is a Mediterranean diet’s role in health besides weight loss? Let’s explore more.
• Reduces the risk of Metabolic Syndrome: A 2011 review of 50 different studies, found that Metabolic Syndrome (a combination of symptoms including high blood pressure, raised blood sugars and increased waist circumference) was 50% less likely to develop or progress in those who followed a Mediterranean-style diet.9

• Supports heart health: The groundbreaking PREDIMED trial studied 7500 adults who were at high risk for cardiovascular disease and followed them for 4.8 years.¹⁰ It found that those eating a Mediterranean-style diet, supplemented with nuts and extra virgin olive oil, then had around a 30% lower risk of stroke or heart attack than a control group who were simply told to reduce dietary fat.
• Increases longevity and healthful aging: A Harvard Nurses’ Health Study examined the health of over 10,000 women between the ages of 57 and 61.¹¹ It found that those who followed a Mediterranean-style diet were 46% more likely to age healthfully, retaining physical ability and good mental health past the age of 70.
• Helps prevent and manage type 2 diabetes: A systematic review and meta-analysis of research involving people with, or at risk of type 2 diabetes found that following a Mediterranean-style diet was associated with better glycemic control and cardiovascular risk factors than a control diet, including a lower fat diet.¹²

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Now we’ve examined some of the benefits of a Mediterranean diet, if you’re wondering ‘what is a Mediterranean diet actually made up of?’, keep on reading to find out the foods to eat and avoid, as well as some helpful recipes to get started.

Foods to eat on a Mediterranean diet

• Healthy fats like extra virgin olive oil and nuts
• Lean protein like chicken
• High fibre carbohydrates like whole grains and legumes
• Non-starchy vegetables like broccoli and leafy greens
• Full-fat Greek yogurt
• Oily fish
• Vegetarian protein like eggs and tofu

Foods to avoid

• Sugars
• Processed meats like bacon or sausages
• Sweetened drinks
• Simple carbohydrates like white bread and white pasta
• Ultra-processed foods
• Alcohol
• ‘Low fat’ products

How The Fast 800 embraces a Mediterranean-style diet

Mediterranean-style eating is at the heart of what we do at The Fast 800. Our Programme’s library of recipes draws on these principles, combining vegetables, quality protein, healthy fats and flavourful ingredients to help make nutritious eating enjoyable. Because truly what is the Mediterranean diet, if not the perfect way to transform your health, while indulging in a diet of delicious food?

If you’re looking to lose weight, improve your metabolic health or simply embrace a healthier lifestyle, our Programme is there to guide you with science-backed approaches, tasty recipes and helpful meal plans tailored to your goals.

Mediterranean-style recipes our community loves

If we’ve answered your query of ‘what is the Mediterranean diet?’, then it’s time for a little inspiration. Try a few of our members’ favourite Mediterranean-style recipes from The Fast 800 Programme to get started.

• Low-Carb Mediterranean Mozzarella Chicken: A delicious combination of lean meat, indulgent melted cheese, and Mediterranean flavours, all in a low carb dish that boasts over half your daily recommended protein: because what is the Mediterranean diet if not tasty and nutritious?
• Grilled Spicy Salmon with Avocado Salsa: This flavorsome recipe is packed full of satiating healthy fats, with salmon, avocado and extra virgin olive oil all helping keep you perfectly full until your next meal.
• Whipped Feta and Tomato Salad: This recipe is a real show stopper as it’s a feast for the eyes and the mouth, perfect for hosting. Plus it packs in 24g of protein per portion, as well as bone-strengthening and gut-friendly nutrients, so it’s a win win!

From supporting heart health to helping manage weight, understanding what is the Mediterranean diet can be a great first step towards healthier habits.

Embrace the lifestyle, and open yourself up to countless health benefits that might transform your life, today. The best way to get started is to sign up for your 7-day free trial of The Fast 800 Programme. There, you’ll find helpful meal plans, tasty recipes, automated shopping lists as well as community and expert support to help make your journey with the Mediterranean diet convenient and enjoyable.