8 Things You Need To Know Before Starting The Mediterranean Diet

By Samantha Chabior, RD

Thinking about starting the Mediterranean Diet? Here are 8 things you NEED to know before you begin changing your diet.

When you’re starting something new, it can feel really overwhelming to get started. Whether it’s a new activity, hobby, job, fitness routine, or yes – even a new way of eating! There’s so much to learn, new habits to build, and it can feel really scary to make these changes when you feel like you don’t have a clear path to follow. This is especially true when it comes to changing your diet, because the information is constantly changing, and let’s face it, it’s HARD to make changes that we can stick to for a long time! That’s why it’s so important to find an eating pattern you truly enjoy and can see yourself following for a long time.

If you’re wondering whether the Mediterranean Diet is right for you, then you need to read my list of 8 Things You Need to Know Before Starting the Mediterranean Diet.

1. The Mediterranean Diet Is NOT A Crash Diet

If you’re looking to lose 20 pounds in 5 days while following a super restrictive diet with lots of rules – then this diet is NOT for you. The Mediterranean Diet is meant to be a sustainable way of eating that incorporates a variety of foods from all food groups, and combines them in a way that is meant to be enjoyable! Yes, even the really tasty things like sweets, red meat, and cheese can be enjoyed in moderation on this diet. In fact, I prefer to use the word “eating pattern” when talking about the Mediterranean Diet, because it emphasizes the importance of eating a variety of foods that come together like pieces of a puzzle to create one of the world’s healthiest ways of eating!

2. There Is A Big Focus On Plant Foods

The Mediterranean Diet is full of plant foods. In fact, most meals are vegetarian on this diet, but you aren’t limited to just eating salads! Plant foods that are included are legumes (chickpeas, beans, lentils), soy, fruits, nuts and seeds, and of course – vegetables. This is a big sticking point for many of the client’s I’ve worked with. Not everyone likes vegetables, but I truly believe that EVERYONE can find at least 7 vegetables that they enjoy. That’s equal to eating one different vegetable every day of the week! You just need to experiment a bit with different flavours and cooking techniques to find what works for you.

3. This is NOT a Low Fat Diet

Do you like olive oil, nuts, seeds, nut butters, avocados, and seafood? Well, you’re in luck! These foods are included often on the Mediterranean Diet, and in fact research shows that following a diet rich in heart healthy unsaturated fats is better for your heart health than following a very low fat diet.

4. You Have A Variety Of Lean Animal Proteins To Choose From

The reason why the Mediterranean Diet is so easy to follow for a long time is because there is a lot of variety! It even appeals to the meat eaters out there. It’s recommended to eat red meat least often, which includes meats like lamb, pork, and beef. Chicken and other poultry like turkey should be chosen more often than red meat, and fish and seafood should be the most frequently chosen animal proteins. There isn’t a set number of days you have to limit red meat to, but I usually recommend limiting it to less than once per week. If you’re a beginner and just starting to make changes to your diet, then you can simply try to reduce it by one less meal per week. Start with small, manageable changes and build from there!

5. Meal Planning and Learning Basic Cooking Skills Will Simplify Your Life

With the Mediterranean Diet, the majority of meals are prepared at home. This allows you to control the amount of added salt, sugar, and the types of fats you use. At first, it can feel really overwhelming to think of cooking ALL of your meals at home, but with my free downloadable guide to meal planning, you’ll be whipping up homemade heart healthy meals in no time!

6. The Mediterranean Diet Has Consistently Ranked as One of The Top Diets for Heart Health

Consistently over the years, research shows that following a Mediterranean eating pattern can lower your risk of having a heart attack, stroke, type 2 diabetes, and other diseases. It has even been rated the best diet overall for three years in a row in 2018, 2019, and 2020 by U.S. News & World Report annual rankings.

7. The Mediterranean Diet Can Be Adapted To Many Different Tastes & Cultures

This diet goes beyond pizza and pasta. The Mediterranean Diet originates from a region of the world surrounding the Mediterranean Sea, including France, Spain, Italy, Morocco, and Greece. It wasn’t created by one person, but rather developed over thousands of years from traditional local foods eaten by people living in the Mediterranean region. And it can be adapted to many different tastes and cultures. Many meals have a tomato sauce with onion and garlic, which can easily be adapted to curries, stews, chilis and more! Lean proteins and veggies can easily be thrown in to stir-frys, salads, or soups, and the seasonings and spices can be adapted to whatever flavours you enjoy.

8. You Can Get Started Today – No Fancy Equipment or Supplements Required

One of the best parts of this eating pattern is that you probably have everything you need to get started already! That means you don’t need to buy any expensive protein shakes, meal replacements, supplements, or tools to begin following the Mediterranean Diet. Most ingredients are easy to find in grocery stores, and there are so many different substitutes you can make if you don’t have an ingredient on hand. There are also many amazing cookbooks and recipes online, so you can start following the Mediterranean Diet as early as your next meal!

If you want to get started with following a heart healthy diet, but still feel like you don’t know where to start, then you will love my program “The Essentials of Heart Healthy Eating”. In this program I take you through my simple, easy to follow process to following a heart healthy diet, which gets real results. Save your spot in the program today!