The Mediterranean Diet Benefits, Shopping List And Guide

What Is The Mediterranean Diet Benefits And Shopping List Explained.

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The Mediterranean Diet is a healthy eating guide that teaches you to balance certain categories of everyday foods into High, Moderate, and Low amounts of consumption. Its main focus is on improving your overall long-term health.

What Is A Mediterranean Diet?

The Mediterranean Diet (Med Diet) is not meant to be a set of stern limiting rules, but is more of a set of balanced and healthy eating guidelines. It has been voted as One Of The Best Modern Day Diets Currently Available over the last 3 consecutive years.

Originated in Europe, it was originally designed in the 1950’s from conducting surveys of blood pressure, blood cholesterol and general diets from people who lived around the Mediterranean Sea. This included surveying and testing people from Spain, France, Italy, Germany and other surrounding areas

The results were reviewed, and from there, a Diet was formulated from the common traits of healthier individuals.

How Does The Med Diet Work?

The fundamental principles of the diet include balancing your general diet with the guidelines mentioned below.

Higher Amounts Of:

  • Consuming higher amounts of olive oil and other unsaturated fats
  • Legumes
  • Unrefined Cereals
  • Fruits
  • Vegetables,
  • And Fish.

Moderate Amounts Of:

  • Fish (This can be consumed in high or moderate amounts),
  • Dairy products (including mostly as cheeses and Natural Yogurt), 
  • And Wine.

Eating Lower Amounts Of:

  • Non-fish Related Meat Products.

Mediterranean Diet vs Other Diet Plans

The Mediterranean Diet is considered a Moderate Carbohydrate Intake Diet. Although it is more similar to a Gluten-Free, Anti-Inflammatory, Paleo, or General Balanced Diet, The Macronutrient Breakdown does differ slightly.

A Med Diet macro breakdown is slightly higher in Fat intake, being 35 to 40 Percent of your daily calories. With 40 to 50 percent from Carbohydrates. And, 10 to 35 Percent of calories that come from Protein over a 24 hour period

However, as you can see in the Diet Comparison Chart bBlow, these ratios are still very different to Keto or Low Carb, and Vegetarian or Vegan Based Diets.

Diet Chart Comparing: Balanced, Gluten-Free, Vegan, Vegetarian, Mediterranean, Palio, And Ketogenic Diets

Benefits On A Med Diet

There is a reason the Med Diet has consecutively been one of the best options for Dieting for many years now. Not only is it easy to follow, but It is well balanced and rich in essential nutrients our body needs to operate efficiently.

Benefits List:

  • Improve your cognitive state.
  • Reduce risks of developing type 2 diabetes, alzheimer’s, cardiovascular disease, and even certain types of cancers.
  • Because of the rich source of fruit and vegetables, It can also assist in naturally lowering blood pressure.
The Mediterranean Diet Meal Idea Examples.

How To Start Following The Mediterranean Diet

It is important to remember to consult your health professional if you have any health concerns. Otherwise, try the steps below to start your Mediterranean Diet:

Med Diet Start Up Steps:

  1. Learn and understand How Calories and Macros Work With General Weight Loss.


  2. Try using a Food Tracking Journal. This includes quick how-to guides, cheat sheets, shopping lists, and lets you easily track and measure how you’re going on a daily, weekly and monthly basis.


  3. Research New Med Diet Recipes.


  4. Throw away the bad foods in your kitchen, and go Grocery Shopping for your new Healthy Eating Plan.


  5. Begin your first day of dieting. If you can, aim to plan and meal prep for 1 to 3 days in advance. We all know life gets busy, so being prepared when you get the time will make a lot of difference!


  6. As a general dieting guide if it’s for weight loss, try to aim to diet for around 30 to 90 days. If you feel good, keep going! If not, review your results if you’ve been tracking them and see if you can make any changes that may help.


  7. Review and compare the progress you’ve made since the beginning.


  8. If you reach your goal weightRe-Measure Your Calorie Deficit Amount, and aim to maintain your food intake and Exercise at that current level.


  9. Remember to take a break from dieting for weight loss for long periods of time. Limiting your body in general is not good to do for long. Mentally it can be very hard and even start to cause unhealthy obsessive behaviors. If you feel this has been happening, try and take a break or relax a little. Regroup, and then try again. This is a patience game, you shouldn’t be doing it overnight.

Quick Healthy Tips To Keep In Mind While Dieting

The great thing about the Mediterranean Diet is that it’s not as limiting as Other Diets. Instead, it is a set of guidelines for you to also be a little creative with. here are some quick healthy tips to keep you on track:

  • Try to eat mostly plant based foods.
  • For flavor, try to use more herbs and spices instead of salt or sauces high in sugars or fats.
  • Limit your red meat intake to a few times per month.
  • Aimt to eat seafood or poultry a few times per week.
  • Try to cook using olive oil, or other healthy oils.
  • Eat fruit and vegetables everyday. Filling your plate with around 75% of vegetables and the remainder with other healthy options of carbs, fats and proteins should help make maintaining the Diet a lot easier.
  • Aim to eat whole grain foods over other options.
  • Aim to include a handful of nuts or legumes each day in your diet.
  • Drinking red wine is ok, as long as it is in moderation.

A Free Mediterranean Diet Shopping List

Use this Mediterranean Diet Shopping List to help you get everything you need to get underway with your new plan.

Click To Enlarge

A Cheat Sheet For Quick Help

A quick reference guide and cheat sheet for your med diet to quickly review benefits and essential steps when you need them the most.

Click To Enlarge

Measure And Compare Your Results For Weight Loss

Weight Loss on a Mediterranean Diet is much more relaxed compared to Other Diets. This is because you’re not completely cutting out foods, especially the ones you might thoroughly enjoy. Instead, you are limiting them to be eaten in moderation. Mentally this is much easier to maintain and will give you a better chance of sustaining it long-term.

Losing weight becomes more about focussing on your calorie deficit, and how much energy your body needs. It is as simple as making sure you Eat Slightly Under Your Calculated Daily Calorie Requirements. Or, by Performing More Exercise to Help Burn Extra Calories throughout the day.

Daily Calorie Requirements

Measuring your Body Fat Percentage and using formulas to work out your Daily Calorie Requirements is the best place to start. From here, you can then plan your meals and your exercise around this

There are many ways to Measure Your Body Fat, both with very affordable calipers, or even measuring tapes. Some are more accurate than clothes, but it is more about finding a starting point, and then continuing through trial and error.

Benefits of Measuring On A Mediterranean Diet

Measuring and Comparing Your Results is one of the most important steps. Limiting your life with a diet can become draining both physically and mentally!

It’s important to make sure you make the progress you want, and if it is sustainable, keep going. Otherwise, remember to take a break after a good effort, refresh, and then either go again. Or, try another type of diet or eating plan that may be more suited to your lifestyle and mental enjoyment.

Check Out Our Motivation Channel For Extra Support!

Try A Mediterranean Food Tracking Journal For Fast Results

There is an amazing Book Designed by BCNMKT, “The Food Journal”, that explains how to do both. It also lets you track and note down your result for not just your weight control, but also for your energy and motivation levels. The holistic approach teaches you how to actually understand your body, and in turn, learn how to get the healthiest and fastest results. It teaches you about digestion, Different Diets and how they directly react with you personally.

This means that you will learn not just about healthy eating habits, but you’ll also understand your body on a whole other level.

See progress from day one! You’ll be able to compare each day, week, or month, and see how it impacts your body over time. This is a great way to find areas that may be holding you back, or affecting you overall. Once you see it, you will be able to easily make a few changes to keep going for as long as you like.

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