'I shed half a stone in a week thanks to Mediterranean Diet – one food stood out'

The buzz around the Mediterranean diet has taken the online world by storm, with many social media enthusiasts claiming it can shrink waistlines and stave off diabetes risks.

Originating from the eating habits of citizens in Mediterranean countries during the mid-20th century, the diet focuses on slashing refined sugars and adopting a more plant-dominated menu. It focuses on vegetables, fruits, legumes, nuts, whole grains, and wholesome fats like olive oil.

Fish is also popular, while poultry, dairy, and eggs are moderated to occasional consumptions during the week.

Having written stories discussing the benefits of a Mediterranean diet, I was curious to see how it would impact my own body. As a 32-year-old journalist I try to stay healthy, I run multiple times a week with my running club, and play weekly football.

But I’d been keen to lose a few pounds (or kilograms if that’s the way you operate). So I grabbed myself a meal plan – I knew I’d never stick to it entirely, but it made sense – and decided to do a week on the Mediterranean diet.

The first thing I noticed was that “sugary drinks” were considered a no go. Now, I already don’t drink sugary drinks, but I figured this included artificial sweeteners too, so my beloved zero sugar colas that replace coffee come afternoon had to go, instead replaced by the refillable water bottle throughout the day.

Armed with a list and a sense of curiosity, I embarked on my shopping trip, only to encounter an unexpected hurdle. Despite my enthusiasm in selecting meals and noting down the ingredients, I hadn’t considered their availability in my quaint Cheshire town. Who would have thought that edamame beans would be so elusive?

They were part of my first meal of the week – Salmon and Mediterranean veg. After visiting three different supermarkets without success, I gave up and replaced the edamame with another item from my list.

The meal plan recommended preparing breakfasts and lunches in batches, which proved beneficial, especially while working from home where the temptation is to remain desk-bound for extended periods. My breakfast for the entire week – purely for convenience – was cinnamon roll overnight oats.

This was delightfully simple to prepare: just toss your oats, fat-free Greek yoghurt, cinnamon, vanilla essence, and oat milk into a container, mix it all together, and leave it in the fridge overnight.

I also noticed early on that snacks were included. Although I’m not usually one for snacking, the menu featured nuts, clementines, pears, and a variety of fruits and nuts.

Balancing breakfast and lunch with a mid-morning snack proved to be quite the change for me and helped keep away cravings for other more unealthy foods.

I managed to get ahead with my meal prep, whipping up a nutritious “super food salad” brimming with quinoa, kale, lettuce, beans, and strips of chicken to power-up my protein intake at noon.

The convenience of plucking a ready-made lunch from the fridge was nothing short of brilliant. Even as a home-worker, who’s no stranger to kitchen comfort, the prospect of a no-fuss midday meal was appealing, negating any indecisive fridge-door moments.

This approach afforded me lighter evenings, with meals predominantly featuring fish paired with abundant veggies and the occasional serving of wholemeal pasta.

Adapting to this diet over the week came with its trials. There was an overly enthusiastic piece of fish inching towards combustion, some ingredient-based mishaps, and a tomato-related blunder. Nevertheless, it all panned out pretty well.

Though I harboured no grand illusions, there was a part of me hoping to see the scales tip just a smidge in my favour.

To my astonishment, I discovered a weight loss of 3.4kg (7.5lb) at the end of the week compared to the beginning. While it’s common to see a significant drop after initially tightening up your diet, this level was unexpected – particularly as I believed my diet was fairly healthy for the most part.

Upon concluding the week, there are certainly some key takeaways. Preparing meals at breakfast time significantly eased the start of the day, incorporating a wholesome, natural snack and water curbed the craving for “ultra-processed” soft drinks, and making lunch eliminated the temptation to “pop to the shop” for a pre-packaged sandwich when there was “nothing in”.

Which one food stood out?

I must confess, I was slightly apprehensive when I noticed houmous featured prominently on the meal plan. My previous encounter with it during my student days left me unimpressed, yet here I was, faced with a daily lunch plan that included it, starting with a houmous-based sandwich as the first meal of the week.

However, it did manage to win me over. It provided a robust option for enhancing the daily salad, pairing well with mashed avocado.

Typical daily meal plan on the Mediterranean diet

Breakfast – Cinnamon roll overnight oats with walnuts and blackberries – 453 cal

Morning snack – pear and an easy peeler – 104 calories

Lunch – chicken super food salad – 546 calories

Dinner – Roasted salmon and vegetables – 422 calories

Total calories – 1,525

What to buy on a Mediterranean diet

There were definitely some staple ingredients whatever diet plan, website, or book I read about the Mediterranean diet. These included:

• Olive oil
• Fish
• Beans and pulses
• Nuts – walnuts were a hit!
• Grains – I stuck to mostly quinoa but a good number of recipes out there used cous cous too!
• Herbs and spices – for that flavour kick
• Healthy fats – avocado, olives etc

What the NHS says about the Mediterranean diet

The NHS recommends following a balanced diet if you are looking to lose weight. This includes having five portions of fruit and vegetables per day.

According to the Department of Nutrition and Dietetics, there are many benefits that come with following a Mediterranean diet. These are:

• 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 – replacingsaturated 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