Top 3 mistakes to avoid when starting the Mediterranean Diet
Did you know that the Mediterranean Diet is the most comprehensively studied diet in the world? These studies have shown that it is an ideal diet for heart health, preventing illnesses such as diabetes, neurodegenerative diseases, some cancers, and improving digestive health. It’s also an effective and sustainable approach to weight management. It's no wonder the Mediterranean diet has gained popularity and is commonly prescribed by physicians and nutrition professionals (myself included)!
If you’re reading this, chances are you're interested in the Mediterranean diet or have already started it and wondering if you're doing it right. In my practice, I always encourage people to start slowly and let go of perfectionism. However, there are common mistakes that can slow your progress from the beginning.
If you’re looking to level up your Mediterranean diet game, here are the top 3 mistakes to avoid:
1. Having a list of “off-limit” foods
While most diets, especially fad ones, give you a definitive list of foods to avoid, the Mediterranean diet doesn't lead with restriction in mind. In fact, no foods are entirely off-limits when you follow a Mediterranean way of eating. Yes, there are certain foods to focus more on, such as whole and minimally processed foods, and others to reduce, like sweets and ultra-processed foods. However, it's not about avoiding these foods altogether. It’s about striking that balance between foods that optimise your health and ones that you actually enjoy.
Remember, for a diet to have a significant impact on your health, you must stick with it long term (several months, years, ideally a lifetime). That means your diet needs to be flexible enough to let you enjoy your favourite foods and social events without derailing your progress. This flexibility is a hallmark of a sustainable diet and one reason why the Mediterranean diet yields long-term results.
2. Not eating enough
I see this pop up frequently in people who switch to the Mediterranean diet for weight loss, especially those with a history of fad dieting. While calorie restriction is necessary for weight loss, many people initially cut too many calories than what’s needed to progress. Undereating again affects the sustainability and therefore efficacy of the diet. It can also lead to fatigue, systemic stress, mood disruptions, and, in extreme cases, an impaired metabolism and immune system. Not to mention, underrating makes you hungry, and when you’re hungry you’re more likely to make poor food choices.
Undereating can happen unintentionally as well. If you've previously been eating a standard Western diet, you've likely been consuming energy-dense and highly processed foods that provide more calories for their volume. In contrast, the Mediterranean diet mainly consists of whole, minimally processed foods that are nutrient-dense but lower in calories. Essentially, you can eat larger volumes of these foods or enjoy bigger servings than you're used to. This is known as volume eating
3. Ignoring the lifestyle habits of the Mediterranean Diet
A big mistake I see people making is thinking that the Mediterranean diet is solely about the food. However, a primary reason the Mediterranean diet is so beneficial for health is because it's not "just a diet." Extensive research into the Mediterranean diet reveals that it's not only about WHAT people eat but also how they eat, their daily habits, and their mental health that contribute to its longevity benefits.
Many of these lifestyle habits work in tandem with nutrition and are fundamental to building whole-body health and well-being:
Regular physical activity
Adequate rest and self-care
Stress management
Conviviality and sharing meals
A sense of purpose
Eating seasonally and cooking at home
These habits are so important that they have their own place at the base of the Mediterranean diet pyramid.
If any of these mistakes are familiar or you're struggling to make progress toward your goals, I want to offer some words of encouragement. Be patient; your health and your body are continuously evolving and are a work in progress. The Mediterranean diet is not about perfection, and you can make progress even if you only adopt some of the healthy habits - it’s all about making them work for you.