Mediterranean diet helped me lose half a stone – now there's another benefit

Adopting a diet which includes food rich in fibre, antioxidants and unsaturated fat was positively associated with a patient's response to a treatment
-Credit: (Image: PA)


The Mediterranean diet, which has gone viral for its weight loss benefits, saw me shed an impressive half a stone in just the first week of trying it out.

Dubbed the MedDiet, this eating plan draws inspiration from the traditional foods of Mediterranean countries like Spain, Italy, and Greece as they were in the mid-20th century. It's predominantly plant-based, with fish and poultry being the main animal products consumed.

Dairy is used in moderation within the MedDiet, while fruit, beans, nuts, whole grains, and healthy fats such as olive oil are staples. Red meat is allowed occasionally, reflecting the diet's aim to avoid excessive restrictions and instead promote a balanced approach to eating.

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The NHS has highlighted several health advantages of the MedDiet, including lower chances of developing diabetes, enhanced mood and mental health, and a decreased risk of stroke, not to mention the weight loss that many have reported.

Adding to the conversation, Professor Jonathan Schott, Chief Medical Officer at Alzheimer's Research UK, has noted that although there are "no superfoods" that can completely prevent dementia, adopting heart-healthy eating habits can also benefit your brain, reports Wales Online. He acknowledges the validity behind the notion that "if it's good for your heart, it's good for your brain."

Speaking on the Mid Point podcast with Gabby Logan, he explained: "I'm afraid there are no superfoods that are going to protect you from getting dementia. But of the risk factors, around high blood pressure, around obesity, and all of those cardiovascular factors, there is some interest in the Mediterranean diet, so vegetables and olive oil, and fish and so forth."

Highlighting a 2023 Newcastle University study, the academic circles were abuzz with findings that pin the Mediterranean diet as a potential reducer of dementia risk by a significant 23%, a beacon of hope for those even genetically predisposed to dementia.

Newcastle University's Professor of Human Nutrition, John Mathers, said: "The good news from this study is that, even for those with higher genetic risk, having a better diet reduced the likelihood of developing dementia. Although more research is needed in this area, this strengthens the public health message that we can all help to reduce our risk of dementia by eating a more Mediterranean-like diet."

How I found the Mediterranean diet

When I first decided to follow the Mediterranean diet for a week, I found picking a meal plan to be a huge help. The big thing I noticed off the bat was the lack of fizzy drinks, which was a particular blow as someone who enjoys cracking open a can of pop while working.

The strategy to bridge the gap between meals involved incorporating more snacks like nuts and fruits. The game-changer, however, was pre-preparing meals, which meant a quick grab-and-go breakfast and a lunch ready to be enjoyed straight from the fridge amidst work.

For breakfast, I settled on overnight oats, and for lunch, a "super food salad" became my go-to. This wasn't just any salad; it was packed with grains like quinoa, kale, lettuce, beans, and topped with sliced chicken for that essential protein kick. This approach eliminated the daily dilemma of choosing what to eat for lunch.

At the end of the week, the scales showed a surprising loss of 3.4kg (7.5lb). Although initial weight loss is expected when you tighten up your diet, the amount I lost was beyond my expectations, especially since I considered my usual diet fairly healthy.

The experiment also left me with some valuable insights. Preparing breakfast in advance really made mornings smoother, while opting for healthy, natural snacks reduced my cravings for "ultra-processed" soft drinks.

Plus, having lunch prepared in advance diminished the temptation to "nip to the shop" for a pre-packaged sandwich when the cupboard seemed bare.

What does the NHS say about the Mediterranean Diet?

If you're aiming to shed some pounds, the NHS advises following a balanced diet, which includes consuming five portions of fruit and vegetables each day.

Experts at the Department of Nutrition and Dietetics highlight numerous advantages of embracing a Mediterranean diet.

  • Weight loss – plants are naturally lower in calories and high in fibre, which helps you feel fuller for longer

  • Reduced risk of having a heart attack or stroke – replacing saturated fat, found mostly in meat and dairy, with healthier fats in nuts and olive oil, lowers your cholesterol levels. This is good for your heart and blood vessels

  • Diabetes – eating a diet rich in plants can help prevent type 2diabetes. For people with diabetes (type 1, type 2 and gestational), it can help lower blood glucose levels and may allow them to reduce their medication

  • Reduced blood pressure

  • Lower risk of developing certain cancers - bowel, breast, prostate, stomach, bladder, head and neck, lung and pancreatic cancer

  • Lower risk of developing dementia

  • Better balance of good gut bacteria, which can lead to better digestion

  • Improved mood and mental health

  • Environmentally friendly – Mediterranean diets have a lower impact on the environment due to lower greenhouse emissions, and less land and water use