The eternal conundrum: how to love food and lose weight at the same time. For too long, we’ve been sold on crash diets and quick fixes, but what if you could indulge in delicious, satisfying meals while still achieving your weight loss goals? The Mediterranean Diet is more than just a diet – it’s a flavorful and sustainable way of eating. A lifestyle. The secret lies in shifting your mindset from restriction to abundance. By focusing on adding whole, nutrient-dense foods to your diet rather than cutting out foods you love, you can create a healthier relationship with food that feels natural, enjoyable, and sustainable.

And it works! I see this clinically- my patients adhere to the Mediterranean diet and their cholesterol decreases, they no longer have pre-diabetes, they lose weight, AND they enjoy their food. And the research backs this up. Studies have consistently shown that the Mediterranean Diet can be a powerful tool for weight management. Let’s take a look at some of the evidence:

An analysis of nearly 6,000 adults with type 2 diabetes or risk for heart disease who were assigned a Med diet plan with olive oil, a Med diet plan with nuts, or a control diet. Those who followed a Med diet with nuts saw an improved difference in their waistlines over a 5-year period.

Another study, published in Nutrition & Diabetes, analyzed the diets of over 32,000 Italian participants. Researchers found those who followed a Mediterranean diet had lower levels of weight gain and less increase in waist circumference.

The Green Mediterranean diet (extra greens, no meat; fish and beans main source of protein; nuts, especially walnuts) is more effective at reducing visceral fat that can surround and damage organs than the standard Mediterranean diet or a generally healthy diet.

Interested in learning more about the Mediterranean Diet? Join my Masterclass!

Mediterranean living sometimes gets a bad rep for being complicated, but I’m here to break it down for you. I’ll show you how to effortlessly weave Mediterranean habits into your daily life – no fuss, no noise, just simple, sustainable changes. 

Forget the fads and trends. I designed this course based on research, my experience with patients, and my travels…to help you feel your best. Learn how to use food as medicine with practical tools and tips.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.