If you’ve been diagnosed with obesity, your doctor may suggest you try a diet like the Mediterranean diet. The Mediterranean diet is recommended for a variety of health conditions, but is it helpful for obesity?

Obesity is a condition that increases your risk for other health conditions like type 2 diabetes, high blood pressure, and cardiovascular disease (heart disease). Treating obesity with healthy eating choices, regular physical activity, and gradual weight loss may help reduce these risks and prevent other health problems.

Many doctors recommend the Mediterranean diet for people with body mass index scores in the overweight or obese range. This article discusses the Mediterranean diet and how it can help if you’re living with obesity.

What Is the Mediterranean Diet?

The Mediterranean diet became popular in the United States in the 1990s. The diet was first recommended by several health organizations due to the low rates of chronic disease and higher-than-average life expectancy seen in several countries that border the Mediterranean Sea, like Italy and Greece. Some doctors believe that the healthy diets in these countries may be why people have better health.

Over time, studies have shown that the Mediterranean diet lowers the risk of heart disease and early death. While individual countries in that region have different eating styles and rely on different foods, they have some important things in common.

The Mediterranean diet includes:

• Lots of fruits, vegetables, whole grains, potatoes, beans, legumes, nuts, and seeds
• Olive oil
• Fish and seafood a couple of times per week
• Some dairy products, eggs, and poultry
• Limited sweets and red meat
• Limited processed foods and those with added sugars

The Mediterranean Diet and Obesity

Obesity treatment uses different methods, like diet and exercise, to help people lower their risk of obesity complications and other health conditions. Diet changes may include eating more whole or plant-based foods, excluding certain foods and drinks with added sugars and calories, and planning balanced meals and portions.

In terms of dietary plans, no diet guarantees weight loss and better health for everyone with obesity. Avoid fad diets that promise a quick change. Instead, work closely with your healthcare professional and other specialists, like a registered dietitian, to find the best and most sustainable diet for you.

Your healthcare provider might recommend the Mediterranean diet as a way to help manage your weight and prevent other health conditions.

Is the Mediterranean Diet Helpful for Obesity?

The foods in the Mediterranean diet are rich in natural, plant-based compounds and healthy fats. The Mediterranean diet is high in monounsaturated fatty acids and has a balanced amount of polyunsaturated fatty acids. Both are generally considered to be healthier than the saturated fats commonly found in Western and American eating patterns.

The foods included in the Mediterranean diet may offer health benefits for obesity by helping with weight loss and preventing conditions like heart disease and type 2 diabetes.

Effects on Body Weight

The Mediterranean diet may support weight loss in people with obesity, especially when paired with calorie restriction and physical activity. A 2022 review of 16 different studies found that Mediterranean-style diets led to greater weight loss than the control diets. People in programs that included calorie restriction and physical activity had the largest effects.

Five studies found that people who followed calorie-restricted Mediterranean diets had weight loss results similar to people following low-carbohydrate or American Diabetes Association diets and more weight loss than people who followed low-fat diets.

Another study with over 10,000 individuals found that people following the Mediterranean diet over several years had lower weight gain than people who were not sticking to the diet closely. Research has also found that following the Mediterranean diet may help prevent obesity among people who are already overweight.

Risk of Heart Disease and Diabetes

Obesity can increase your risk of health concerns like diabetes and heart disease, among other conditions. The Mediterranean diet is often recommended to people, regardless of their body weight, to help prevent heart disease and diabetes.

The 2022 review highlights that the Mediterranean diet may improve some metabolic and cardiovascular disease risk factors. For example, it may help lower blood pressure, improve lipid (fat) profiles, and enhance insulin sensitivity. These are all factors that contribute to a person’s risk of heart disease and type 2 diabetes.

A different study of over 3,000 people found that those on the Mediterranean diet enriched with extra-virgin olive oil had about a 40 percent lower risk of developing type 2 diabetes compared with people who weren’t following the diet. The rate of death from stroke was also reduced by about 30 percent.

What To Do if You’re Considering the Mediterranean Diet

Talk with your healthcare provider if you’re thinking about making any changes to your diet. Weight loss is often recommended for people with obesity, but healthy eating choices can benefit your overall health regardless of body size. If you and your doctor decide weight loss is a good goal for you, it should be slow and gradual.

Certain diets, like the Mediterranean diet, may help people with obesity lose weight. But everyone is different, and what works for others may not work for you. When treating obesity, diet should be just one component of a healthy lifestyle.

Some steps you can take to start transitioning to the Mediterranean diet include:

• Cutting out sugary beverages
• Choosing fresh fruits instead of desserts high in fat and sugar
• Eating whole-grain bread instead of white bread
• Adding more salads and nuts to your diet in place of other snacks and cereals
• Switching to extra-virgin olive oil in place of any fats that you typically use for cooking
• Making small changes over time that you can maintain as you transition your diet

Talk With Your Doctor

If you’ve been diagnosed with obesity, it’s important to discuss your diet, medication regimen, and other lifestyle factors with a healthcare provider. They’ll present your options and recommend a treatment plan for your specific health needs.

Find Your Team

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, offer support and advice, and share their stories with others who understand life with obesity.

Have you made changes to your diet or physical activity following an obesity diagnosis? Have you tried the Mediterranean diet? Share your experience below, or start a conversation by posting on your Activities page.