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#gonna ignore the fact atlantis is UNDER the sea so 'up to atlantis' makes no sense
leaving-fragments · 2 years
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obligatory shinee reference :)
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jalaluvsu · 3 years
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Interference
https://beautiful-disasters-sunshine.tumblr.com/post/631749044177403904/what-if-marinette-was-tims-little-sister-who-was
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“Y’know, just ‘cause Kori’s got a baby coming doesn’t mean you can boss us around Robin,” Beastboy whined as he stepped out of the Zeta Tube.
He scoffed at the notion, “That’s literally exactly what I can and will do, you absolute buffoon.”
“Oh, shutup.”
He sighed. There isn’t ever a moment where Garfield doesn’t wish Starfire still led the Titans. The past three weeks have gone by at an agonizingly slow pace, filled with never ending fights between him and Damian. And! Before you get the wrong impression, no, he did not start these fights. In fact, he was practically the one getting attacked!
Really, what’d you expect him to do when Damian insulted tofu during dinner at the Waynes’? Smile and wave?
Laughable.
Garfield will tell you what happened after, whether he’s proud is a matter of who asks. Let’s just say Alfred’s put him on a month-long ban from the dining room at the manor; worth it, nonetheless.
“Beastboy, earth to Beastboy,” He heard Raven chant over comms. Oh, right, the mission.
“Reporting for duty!” he saluted obediently, like the responsible hero he is.  
“Stop standing there and you know, actually read the coordinates I sent to your navigator,” he grinned at her snark as he pulled out his compact. A hefty amount of unchecked notifications was in its wake.
Automated message coupons from the local pizza place at Jump City (hell yeah!)
Missed calls from Terra, he faltered at the offending contact; as if he would respond. The time for that has passed, long passed.
He scrolled down the small screen as he flitted his gaze past the hundreds of junk mail. Ah, and lastly, one lengthy preview of information regarding the mission. The text listed an address along with...enrollment details? Huh.
Garfield glanced both ways before crossing the busy street; him previously being in the too-bright alleyway. 
Okay, see, he knows what you’re thinking. Someone like him- or rather someone who looked like him, would stick out like a sore thumb. Especially in a place like Paris. How common were metahumans here? Probably not as high as the rate in Metropolis, that’s for sure.
There were only so many green colored people, and a good ninety-nine percent was or is associated with heroes (vigilantes, fine) or even aliens. That being said, he was keeping it on the down-low. In Paris, he wasn’t the cool, collected, and most desired by all Garfield Logan. In Paris, he was just Grant Roth. What? It’s a good cover! And he was planning on taking Raven’s surname eventually anyways. (wink wink, nudge nudge)
A few spells and enchantments via Magical Goth Gf ™ prior to his ride in the tubes later; he practically looked uncanny to his appearance before the whole ‘failed experiment injection’ thing. You know, a mop of auburn hair, pale as paper skin, and cutesy little freckles (Blue Beetle’s words, not his) (Okay, maybe it was his too..)
Garfield pulled out his pocketed compact once he safely made it across the street. Now that he gave more than a glance at the address it looked...short. In fact, it was vague, extremely vague. He discreetly looked around for any eavesdroppers and lowered his voice to a whisper as he walked down the 21st arrondissement.
“Uh, guys? Where exactly am I supposed to go?”
He hated not knowing how to do something he was expected to, incredibly so.
“I was hoping you’d dispose of your body there,” he paused, "but since you asked so nicely, we’ll tell you.” Robin chimed in matter-of-factly.
Garfield could practically feel the next set of words. He didn’t know what they were, but they were going to suck. He just knew it.
Raven took a long swig of coffee before announcing the dreaded news, “We’ve signed you up for a foreign exchange student program,” 
Ah,
“You what?!” he shrieked. A couple of onlookers gave him dirty glances, he smiled sheepishly.
Blue Beetle toggled his audio, “C’mon Gar-“ Robin interrupted,
“No names on field!”
 “Shutuuuuup,” he drawled out.
“Anyways, Beastboy,’’ cue pointed glare at Robin,’’ did you really think we’d let you roam around without a leash for what? Three months? In a foreign country of all places?” Garfield could practically hear the smirk in his voice, the fucker.
“I was hoping, yeah!” Damn. He thought he would get away with them actually trusting him here alone, wishful thinking on his part.
He pouted at the idea as he scouted for a place to lounge in.
Raven huffed, “You’ll be living with a host family during your stay at Paris, if it wasn’t clear enough already.”
He froze; what other surprises were up their sleeves?!
“C’mon, be real for a sec. I’m a superhero, I don’t need to go to public school, I don’t need a couple of strangers!” he stressed as he weaved between crowds of Parisians.
Ooh, a bench. He sat with the intent of winning this argument, no matter the consequence. So what if he looked crazy, supposedly talking to himself? Priorities people, priorities.
“Doom Patrol’s strict orders, you know, ‘cause they can’t homeschool you a whole continent away,” Jamie deadpanned.
Garfield dragged a hand down his face. Stupid Doom Patrol, stupid worrying for his wellbeing. “But- it’s a mission!” he gestured rapidly, in clear exasperation.
Jaime tsked, “And? Gotta keep that brain of yours in tip-top shape, amigo!”
“Whatever, man;” he got up to dust himself off, “still don’t know how that’s related to the address on the Seine but- “
“They live there, your host family,” Raven supplied.
Garfield scratched his chin in wonder. Who lives in a body of water? That’s so- Wait. His friends were totally holding out on him!
“You guys didn’t tell me I’d be staying with Aquaman! That makes this ten times better!”
What were the chances that the man himself was in Paris too? They can bond over sea creatures, and Garfield could show him his animal transformations! This mission wasn’t so bad, it wasn’t bad at all. He had an extra skip in his step as he pranced down the pavement.
“Are you entirely brain dead?” Robin audibly face palmed,
”No, you’re not- you know what? Yes, you’re going to be living with Aquaman. At a river. In France,” quiet murmurs along the lines of ‘idiot, and ‘cómo adorable,’ sounded out from his remaining teammates.
“This is gonna be so awesome!” Garfield exclaimed giddily.
He spotted a boulangerie-pâtisserie a couple blocks away. Aha! Time to get him some sweet, sweet, treats. And hopefully, some directions.
“Robin spent weeks doing full analysis on the whole family,” Jaime grinned over the comm.
Raven cut in, “Even though it was incredibly self-destructive, “
Analysis? On the King of Atlantis? Boy, no one was safe from Damian’s wrath.
“Awww. You do care, Robin!” he cooed as he entered the bakery.
Robin gasped, affronted, “Don’t flatter yourself! I needed to make sure you wouldn’t feel obligated to blabber all our secrets, obviously.”
“Better than nothing, I suppose,” Garfield shrugged to himself, but quickly zipped his lips shut once someone came into view.
“The Couffaines are...adequate at best;” he quieted, “well, at least from what I could infer before I was so viciously torn away from my research!” was sniffed hotly.
Couffaines? Was that a code name?
“If I didn’t know any better Robin,” Jaime mused, “I’d think you were taking after Tim, especially with how many late nights you’ve had...”
A beat.
Garfield ignored the squabble taking place in his left ear, opting to chat with the kind looking, lady at the register.
“Hello! What can I do for-“ she looked up from tying her apron,
“Oh! You must be new here; I don’t recognize you,”
Garfield offered his hand, “Hah, yeah! I was just walkin’ around town. I’m Grant, by the way,’’ he silently praised himself for remembering his alias.
She shook it firmly, “Sabine.”
A warm smile was sent his way before she gestured to the variety of sweets on display. His mouth watered at the sight and contemplated his choices, no matter how hard it was.  ‘’What would you recommend?’’ he whispered, completely in awe.
Sabine paused to give him a once-over before lighting up. ‘’Well, you don’t strike me as a tart kind of guy so, how do you feel about chocolate?’’
‘’Love it.’’
‘’Great! My husband just put out some fresh Pain Au Chocolates before you came in!’’ Score. His luck hadn’t completely run out.
‘’That sounds fire! I’ll have that,’’ he exclaimed cheerfully.
She blinked at his wording, ‘’Pardon?’’
What? Did she not unders- Oh.‘’Sorry, American slang. It means cool!’’ he rushed out.
She mulled it over, ‘’Ah, okay. Well, coming right up!’’ Sabine opened the glass in search of the Pain Au Chocolates.
“Don’t ever compare me to that insufferable fool, -“
He snickered, “Your brother?”
Robin fumed, “-you complete and utter nincompoop!”
“Now, now, don’t use big boy words on me,” Jaime taunted.
“I’ll show you ‘big boy’ words-! “
Garfield faux scratched his ear in favor of switching off the comm as he watched Sabine bag the treats. He grinned in thanks once handed to him.
“If that’ll be all...?” She trailed off.
He wasn’t really paying any mind as he took a big whiff of the sweets. His thoughts floated over to a haven filled with a never-ending overflow of pastries. Ah, what’s stopping him from staying here forever? A pat on his shoulder, apparently.
“Hm?” Garfield found the petite baker leaning over the counter with a patient smile.
“Sorry, I totally zoned out! Did you say something?” he rubbed his neck bashfully.
She chuckled, “I asked if there’s anything else I could do for you, sweetie.”
If there anything else she could- Right! Yes, he needed to know where the hell he was staying at. Garfield fumbled for his phone, luckily for him he copied the address into his Notes app.
“Yeah actually! Well, not food wise but, I’m here in Paris for,” he blanched momentarily, “uh, an exchange program; and I have a like host family here, right?” he gestured to his voice; the American accent evident.
She nodded.
He continued, “And I don’t really uh, like, know exactly where I’m supposed to meet them. I was wondering if you by chance knew someone who lived on the Seine around here?” Garfield shoveled a croissant into his mouth.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Marinette was a lot of things.
To some she was the sweet bakers’ daughter, insanely witty and clever, granted a bit scatterbrained, but she was your trophy student by all means of the word; to others though, she was someone to be wary of. A classmate’s spew of lies crawling under their skins, itching to be taken into account. Every move watched meticulously, waiting with bated breath for a slip up, for anything to grasp on to.
In simpler terms, Marinette was over it. Over being unable to speak her truth; over being villainized, constantly put under a spotlight. There was already enough on her plate, one of its regulars accumulating to a steadily-rising designer. One of her biggest flexes, if she was being honest; because really, what fourteen year old could say they constructed glasses for the Jagged Stone? Surely not the average bunch.
Oh, and did she mention superheroine? Yeah, she’s a superheroine.
The whole gig was shoved at her face, three months shy of her thirteenth birthday; and by gig she meant a brief guide, a blindingly red polka-dotted suit, a questionable choice of weapon (seriously, a yo-yo?), and an ill-timed partner.
Nonetheless, she worked with what she got. It's kept her alive so far already, why complain now?
She rubbed her eyes with a stifled yawn, ‘’Radiant....Carefree....Dreamy…’’
Marinette slammed the snooze button at the sound of that god forsaken jingle. Christ, she needed to change her alarm. All it did was make her reminisce of her former crush on Adrien Agreste; top teen Parisian model, son of fashion mogul Gabriel Agreste, and current boyfriend of future Olympiad, Kagami Tsurugi. Alas, old habits die hard, and this one was going to crash and burn any time soon; Marinette was sure of it.
A groan sounded out as she flopped to the floor, skillfully ignoring the tinkling laughter coming from her bedside. Ah, who was she kidding? It’d take some sort of absolute miracle to get over him completely. She would end up forever lonely, pining over a taken man, indefinitely getting dropped from position as lead designer for Jagged, friendless, Akumatized, disowned by her parents-
“None of those things are true, and you know it!”
She snapped her gaze up to the floating embodiment of creation, Tikki. Had her friend really thought that, that look could get Marinette to take back her spiel? She looked like an angry kitten for crying out loud!
Her cheeks reddened as she got up and dusted herself off, “Did I say that out loud?”
Judging by the narrowing of the tiny god's eyes, she’d say yes, it was said out loud. Damn, she was not looking forward to a morning lecture about her declining self esteem and her tendency of speaking her mind. Before Tikki could get even a word in, the Just In Case™ alarm for bad mornings went off. She shot the kwami a rueful grin and scurried over to the counter.
“Radian-“ the clock was chucked out of the three story building. Marinette watched from her window as it plummeted to its demise, in a heap of cheap metal and wires. Lovely.
A red blur zoomed to the front of her face, making her go cross-eyed, ‘’Marinette!’’ Tikki frowned shakily, struggling not to smile at her antics. 
She shrugged and skipped over to her closet, in search for acceptable clothes,
‘’What? It was getting annoying! And besides, it’s not like it was worth that mu-!’’ They both froze at the pounding of the trap door.
Ugh, couldn’t they wait to bother her later?
‘‘You better get out of there soon, young lady! I don’t want another call from your school added to the list,’‘ Marinette was going to absolutely combust. It sucked enough that barely any of her ‘‘friends’’ stuck around, but Tom and Sabine? Really? Believing some complete stranger over her? It must be the lack of familial relation that makes it sting a bit less. It must.
She groaned tiredly, ‘’Yes, Sabine.’’
Once the descending pattering of her footsteps quieted, Tikki raced over to latch onto Marinette’s cheek. Her bluebell orbs peered up at her, filled with sympathy for her holder. She shook her head at the silent offer to talk; there’s no time for a pity party. 
The kwami sighed sadly, before pecking her cheek and floating over to rest on her shoulder. Marinette plastered on an encouraging smile, ‘‘C’mon Tikks’, help me pick out and outfit for today! You know how indecisive I can be,”
After some thinking, they’ve come to the mutual decision of something completely out of Marinette’s alley. Instead of her usual pink capris, floral shirt, blazer, flats, and pigtails; she sported a plaid pleated skirt, a tucked in Queen Bee graphic tee, black two-inch heart buckled platform Mary Janes, and spacebuns. Who knew her wardrobe from Clara Nightingale’s on-set music video would come to use? 
She ogled her reflection with a satisfied smirk, yeah, she was hot. 
‘’Holy shit, Tikki, if I was still into Adrien,’’ she whistled, ‘’he’d drop to the floor as soon as he saw this; and that’s coming from me!’’ 
The kwami shook her head good naturedly, ‘’I’m glad you think so. I really like confident Marinette!’’ she nudged her shoulder, ‘’Although, I hope you aren’t doing this for your classmates’ approval...’’ 
She directed her gaze at Tikki; an other person’s approval? Why would she do something for another person’s approv- Oh. She actually wasn’t that far off. 
‘‘Pssh. No, I would never! This is all me baby! The awesome, cool, and Pinterest board version, I mean,’‘ Marinette gave her little friend finger-guns and grabbed her purse. Enough about her, they needed to get to school before she was late again. 
‘‘Get in Tikks’, if we wait any longer I’ll be,’‘ she checked the time on her phone, ‘‘like five minutes late to homeroom!’‘ 
She flitted into the bag as Marinette settled it onto her side. With one last look-over, she was off. 
To say she struggled down the stairs was a complete and utter understatement. She almost died, multiple times. Maybe the platform shoes were a bad idea, a very, very, very bad idea. Marinette clutched onto the railing with an inhumane grip that could rival Alya’s on her phone; and that was telling you something. 
Once she made it passed the death trap, or rather simply a few steps, she grabbed an espresso and a handful of cookies; the former being for her, and the latter for Tikki. She gave a fleeting wave to Sabine and Tom, not that they gave any mind. 
She pulled out her phone, 8:26, she could work with that. Her phone buzzed with a text notification. 
 (っ◔◡◔)っ ♥ 𝖈𝖍𝖑𝖔𝖊 𝖇𝖔𝖚𝖇𝖎𝖙𝖈𝖍 ♥          ɴᴏᴡ
where the fuck are you
Marinette snorted and slid the cookies into her purse. She unlocked the screen and tapped the message icon.
{𝟖:𝟐𝟕}  .•°¤*(¯`★´¯)*¤°   🎀  𝓃𝑒𝓉𝓉𝒾𝑒  🎀   °¤*)¯´★`¯(*¤°•.    
wouldnt you like to know weather boy
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{𝟖:𝟐𝟪} (っ◔◡◔)っ ♥ 𝖈𝖍𝖑𝖔𝖊 𝖇𝖔𝖚𝖇𝖎𝖙𝖈𝖍 ♥
wow ur so funny im literally laughing so hard rn 😐
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{𝟖:��8}   .•°¤*(¯`★´¯)*¤°   🎀  𝓃𝑒𝓉𝓉𝒾𝑒  🎀   °¤*)¯´★`¯(*¤°•.  
thank you, thank you, im here all night 🖤
.
 Marinette looked both ways before crossing the intersection, Dupont just about a block away. She chugged her now-cold coffee and tossed it in the recycling bin, ‘’Score! And the crowd goes wil-!’’ the atmosphere suddenly stilted.
‘‘Dupain-Cheng,’‘ she swiveled around, and was met with the putrid swamp green slits shes grown to despise. 
A snarl rolled off her tongue, ‘’Rossi.’’ 
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omg guys so hi. im doing this. im actually doing the thing i said i would do here  cuz im a bad bitch. 3k words i think. sorry for any mistakes i literally wrote this while watching pbs kids LMAOOOASODFWOEB @beautiful-disasters-sunshine idk if u still wanna be tagged when i do this kinda stuff but pm me if u dont <3
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thiswasinevitableid · 3 years
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idk if i missed the boat on monster march but mer + indruck + nsfw? maybe something like that scene in from the depths where duck is rubbing off on indrid's tail but... not interrupted by abominations? with treasured human pet talk?
Nope, the boat is not missed. I’m pretty much taking these until the last few days of the month. Here you go!
There are rough days. There are bad days. There are terrible days. 
And then there’s whatever kind of godforsaken day Duck is having. 
It started with Winnie coughing up a hairball right on his pillow. Then he was out of coffee, trudged to the store to get some only to discover he left his wallet at home. Saying “fuck it” and spending the rest of his day at the beach seemed the best call when it came to turning things around.
Turns out his ex thought the same thing, and what started as an attempt to be pleasant while crossing paths ended with some thoroughly unkind comments about Ducks suitability as a partner, including his temperament, laugh, and appearance. 
His first spot for decompressing in the sun was overrun by seagulls, the second by a group playing New Wave hits at full volume, and on and on until late afternoon, where he trekked up the boardwalk to discover the Wolf Eel Bar and Grill was out of french onion soup. He went for a conciliatory sandwich at Amnesty Lodge instead. Barclay, saint that he is, gave him a two-scoop cone on the house when he went to pay the check. Duck retreated to the most secluded seaside spot he knows, the one where if anything happens to him, no one will see it, to enjoy his rocky road in peace. 
Then the cone toppled, the half eaten top scoop falling into the water and the bottom one hitting the rock. 
This is why Duck is now on his back, on the tidepool dotted rock, muffling a frustrated scream in his palms.  A tap on the shoulder interrupts him. 
“Don’t be sad. Look” two tan hands hold the now-gritty ice cream out to him, “I could not save the one in the water, but this one is only a little sandy. “
“Uhhh” Duck blinks at the merman bobbing in the waves, “no that;s, uh, that’s fine. Don’t feel like gettin sand in my mouth.”
The mer glances at his hands, back up at Duck, “May I eat it?”
“Knock yourself out.” He decides not to linger on whether this counts as feeding the wildlife. The merman is mid-bite before he even finishes his sentence. 
As the creature of the deep happily stuffs his face, Duck wonders why he chose this of all moments to talk to him. The merman first appeared a month ago, observing Duck while he was doing tide checks. A day later, he swam parallel to the shore as the ranger went for an evening walk. After that, Duck saw him whenever he was near the ocean. 
Duck prefers a life without too much weird, and thus ignores the strange and unusual unless it whacks him upside the head. Even then, he tries to shake it off and go about his day. So when the mer hauled himself onto the rock closest to the patch of beach Duck was reading and snoozing upon, the human gave him a cursory nod and went back to his novel. He only glanced up once, to see the merman sketching on a pad of paper; the mechanics of this happening in or near the water intrigued him, but not enough to make him talk to a fucking mermaid. 
“Mmmmm” the merman licks his fingers, “I like the little white bits in it best.”
“The marshmallows?”
“Yes! That’s the word.” He paddles his hands in the water to clean them, “you have very good taste in iced cream.”
“Uh, thanks.” Duck scrubs his face, not wanting to leave his oasis of solitude but not sure what’s going on here, “is there somethin I can do for you?”
“I was about to ask you the same thing. You are clearly having a bad day, and I wanted to improve it.”
“Man you don’t know the half of it; shoulda seen what happened when I wasn’t near the water.”
“I did. Oh, oh dear, that sounded creepy. I’m a seer and enchanter by trade, which means I can see timelines as they unfold. And, ah, I kept an eye on your futures today in the hope they would improve. Especially after that conversation between you and your former partner. I did not like how they spoke to you.”
“Not like I was a model of dignity and calm.” Duck scratches the back of his neck. 
“True. Nevertheless, were you my human, I would say far kinder things.”
Duck lays back down with a snort; he appreciates the sympathy, but today it feels like the universe has made it clear how little kindness he deserves.
“It is the truth. I would tell you that you are patient and kind. That your laugh reminds me of the shorebirds when they are joyful. That I have seen sunken ships laden with jewels and pearls larger than my eyes, yet when I hear the word ‘treasure’ I think of your face.”
The human rolls slowly onto his side, facing the waves. Rock digs into his shoulder as he studies the merman. He’s staying close, but seems to be waiting for permission to be in Duck’s space. 
“Why are you sayin all this?”
“Because it is true, and I like you.”
“You barely know me. Hell, I don’t even know your-”
“-Name. Ah, apologies, I am always a bit ahead. I’m working on not interrupting as much. And my name is Indrid.” The mer rests his arms on the rock, sets his chin on the back of his hand, “You are right, we do not know much about each other. I do not know where you grew up, but I know you take great pride in showing groups of small humans the tide pools and teaching them about the sea. I do not know what you like to read, but I know that I can sit near you and draw without you fleeing in fear or trying to take a photo of me.” 
Duck reaches out, presses silver hair behind Indrid’s ear, the lilting voice seeping under his skin, suggesting that maybe he’s not as terrible as he thinks. Like maybe something better is waiting for him “now you gotta tell me somethin’ about you.”
Indrid purrs, rubbing his cheek into Duck’s hand, “I used to live in Atlantis, but I took on a role that let me travel and see more of the world, both my own and that of humans. I settled here recently because the nearby mers are not territorial and the fishing is good.”
Rock catches his clothes as he scoots the last inches to the edge of the stone, “How come your drawings don’t get ruined by the water?”
“Enchantments. Though I did get Dani’s human to bring me waterproof paints.” He mirrors Duck’s arm, reaching out to play with the humans’ hair, his tail keeping him easily afloat in the water. 
The ranger closes his eyes to focus on the cool fingers stroking his forehead, “you really wanna spend your evenin’ playin’ twenty questions with me?”
“Yes and no. I came to see what would make you happy. If talking with me is the answer, that is what we can do.”
Duck groans at the reminder of why he’s hiding among the hermit crabs, “Gotta be honest, not sure what’d cheer me up. Everything I tried today backfired.”
“Let me try something.” Indrid’s face goes worryingly blank, then he grins, “I foresee an option that might help, though you will think it self-serving. I have a vision of you joining me for a swim.”
“Water’s a little chilly for that.”
Indrid zig-zags his finger through the waves, “Try it now.”
It’s like sticking his hand into a warm bath, “that ain't gonna mess with the fish is it?”
“Not at all. The spell only applies to you.” Indrid swims backwards as Duck strips down to his trunks, “here, there’s a sandbar where you can stand as long as you need.”
“Plannin on keepin me in the water awhile?” Duck teases, paddling over to join him. 
“If you will let me.” The mer circles him, and for the first time Duck notices the gold-red fan-shaped fin on his lower back, “I have many other things to tell you. For instance, if you look at that kelp raft, you will see otters in the next twenty seconds.
Four well-camouflaged bodies surface to their left. As they splash about, Duck remembers the time he mistook one for a piece of driftwood in the dim light of morning, tells Indrid the story as the otters play.
Something smooth and strong brushes his leg. Indrid is floating close enough that his tail keeps bumping Duck as they talk. 
“Hey, uh, could I, uh, could I look take a look at, uh, um-”
There must be timelines where he asks, because Indrid turns onto his back and adjusts so the last third of his tail waves in front of Ducks’ torso. The mixture of yellow-green and burnt burnt umber reminds him of an Undulated Moray, though the tail ends in a V instead of a point. Stroking one side leads to a splash and a sigh as Indrid twitches in the water. Duck continues the motion, the skin like that of a ray, and relaxes more with each pass. It’s soothing him and, judging by the tension leaving the muscles under his hands, Indrid as well. In fact, the merman is now so limp, his head is under the water and looks to have been for some time.
“Fuck” Duck lets go, moves to fish him out only for Indrid to contort and swim so they’re chest to chest.
“Oh right, gills.”
“Indeed. That was lovely. May I, ah, examine you as well.” There’s a purr in his voice. Duck nods, and the mer slips beneath the surface. His fingers trace along Ducks legs, then drag up the back of his thighs, pressing more firmly when they reach his ass. Duck barks a laugh, so the Indrid does it again before gliding his hands up to his shoulders. 
“Mmm, all of this feels as supple and strong as I hoped. Such a sturdy treasure I’ve found.”
“Jesus.” Duck gasps as Indrid nuzzles the base of his neck.
“A perfect treasure, sitting on the shore with no one to look after him.”
“Indrid.” His dick twitches in his trunks as the mer curves around to meet his eyes. 
“Yes?”
“Will you keep talkin like that?” 
Indrid loops his arms around Duck’s neck, “So polite. Perhaps I shall take my treasure back with me, keep you as I would a spoiled pet. Caress this wonderful body, see the most handsome face above or beneath the water whenever my heart desires.”
“Nnngh.” Duck whimpers, wrapping his arms around Indrids waist and hiding his blush in the crook of his neck, “M’not worth that kinda talk.”
“On the contrary, you are worth more than all the wealth of Atlantis, my treasure.”
Duck makes weak sounds of protest, the cruel words of the morning and his own mind drowned by Indid’s whispers. The merman is smiling at him in a way no one ever does; like he’s seeing Duck with all his flaws, fears, and hopes laid bare and wants to keep looking instead of turning away.
“You deserve so much more than this day gave you. Will you let me offer something better?”
Duck nods, raises his head, “c-can I kiss you first?”
Indrid dips his head down. His saltwater kisses wash away the miserable day, replace it with curious lips mapping his own. A low, soft hum emanates from Indrid as cool scales stroke his legs. The tail starts low, petting his calves, but as the kiss intensifies it drags up to his thighs, flicking and teasing his crotch. 
“Fuck.” He’s groaning, bucking his hips in search of more as the mer smiles, indulgent and wicked. The next tailstroke is drawn-out, undulating across his folds and rubbing his dick. 
“Does that feel good, pet?” Indrid pecks his cheek.
“Don’t those visions show you the answer?” He tries for casual, even cocky, and it comes out as a gasp instead as the tail grinds side to side.
“Yes, but answers can change. I want to do as you wish, treasured one, not as my foresight tells me.”
“It feels so fuckin good, sugarAHfuck, ahnnnyeah, hell yeah.” He squirms as the tail thrusts, the tip bumping his ass when Indrid angles it for a better pressure. Then the mer stops.
“Remove these, sweet one.” He snaps his waistband, “I want to feel my perfect human slick and warm against me.”
Duck braces on a nearby rock to pull the trunks off, having only time to set them out of tide range before the mer slithers around him once more. The alien texture of the scales sets him moaning, his hips pumping erratically in hopes it might envelope his cock entirely. All he manages is a rhythm that brings him out of sync with Indrid. Panic circles his stomach at the possibility that this will be yet another part of the day that goes haywire. 
“You needn’t work so hard, my treasure.” Indrid coos, “plant your feet on the ground. I will take care of the rest.”
The ranger does as he’s told, Indrid wriggling so Duck is straddling him a few inches from the start of his tail. Satisfied with their positions, the mer cups his ass with an appreciative “ooh,” then uses it to force Duck up and down the colorful ripples of his tail. 
“Fuck, fuck, that’s so much better darlin, thank you, fuck, keep doin’ that and your human will do whatever the fuck you want ‘im to.”
“I want him to enjoy himself.”  Indrid kisses each of Ducks arms when they drape over his shoulders.
“Mission fuckin accomplishedfuck, god I wanna feel you on every fuckin inch of me, wanna kiss this fuckin stunnin face of yours until the sun comes back up, wanna--uh, Indrid, what the fuck is that?” A slit is opening in the upper part of his tail and something of considerable size is emerging from it. 
Indrid smirks, “Do you think you’re the only one getting off on this, pet?”
“Oh holy fuck” Duck goggles at the “was not expectin’ there to be two.”  He slides a hand between their bodies, runs his thumb from the head of one cock down to the base where it joins the second one in the world's most obscene “V.” Indrid trills, thrashes his tail when Duck treats the other side the same way. 
“ThaAAAaat’s wonderful but, but you needn’t do it on my account. I c-can attend to it once you are satisfied.”
Duck circles one shaft with his hand, gives it a firm, determined stroke, “Sugar, I won’t be satisfied until you’re as fucked out as I am.”
“Oh” the mer looks surprised, “in, in most futures you were too perplexed by them to want such a thing, goodNESSgracious oh, oh Duck, that’s exquisite.” He fucks the human up and down his tail in earnest, “I should have known it would be, you’re so talented my pet, so thoughtful AHgods below and above the next time I am going to spread you on the nearest patch of sand and take you in whichever way you choose, make my perfect pet go mad with pleasure.”
“Dunno, might make you use that sweet-talkin mouth on my dick instead of lettin you fuck me.”
“You say that as if it is a bad thing and not a delicious outcomeoohhh” the mer rolls his hips in time with Duck’s, “that’s it sweet one, right at the base between them yes, yesyesyes” cum spurts into the darkening water. Duck releases his hold, only to be dragged back and forth so roughly he grabs Indrid’s hips for dear life. 
“Fuck, right there sugar, lemme rub off on you like that, yeah, fuck, fuckme that’s so fucking good ohfuck, Indrid, ‘Drid!” He cums, heat shooting through him so intensely it’s amazing the water doesn’t boil. He clings to Indrid like an anemone to rock, pressing breathless kisses into his neck.
 When he looks up, his hiding spot is coming closer, Indrid swimming them there with ease. The merman retrieves his swim trunks from where they were cast away, presents them to him with a flourish.  Duck laughs, pulling them on before pulling a towel from his little reusable bag. 
“Don’t know about you, but I feel a hell of a lot better.” Duck lays down on the fabric, rock beneath it still warm from the sun. 
“I was alright to begin with, but I take your point. That was wonderful. And I am glad I could make you feel better.”
There it is again, that smile that makes Duck feel more seen than he has in months. 
“Don’t suppose you’d be up for makin me feel better tomorrow too? Not that I hope it’s as shitty as today, more that I get the sense seein’ you will make me feel better even if I already feel pretty damn good.”
Indrid raises up enough to kiss Duck once, tenderly, on the lips, “I would like nothing better, my treasure.”
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fire-fira · 5 years
Text
Aquaman (2018) is a fucking GEM and here’s why
Buckle up, get your popcorn, get a drink, because my squawking about this film--
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--is gonna be long!
Okay, so as anyone who knows me reasonably well or has followed me for my DC stuff can tell you I am a MASSIVE nerd about DC’s Atlantis (thanks in large part to my wonderful and adorable fishy son La’gaan).
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(Obligatory shot of this kid’s happy smiling face because I love him and he deserves at least a moment of attention.)
SO--
The Big Things
This film freaking delivered with showing us Atlantis in full lit-up glory, not to mention showing a clear delineation between the lower levels and the upper levels. We didn’t get to see much of the lower levels unfortunately, but the fact that what we did see of it was an old shipwreck says some things. (Which I’ll probably extrapolate on under Social Things.)
I was never left in doubt for even a moment that Arthur and Mera were capable of what they were doing. Both of them are badass beyond words, are goddamn tanks who should NOT be trifled with, and have genuine complexity and chemistry that makes me heavily invested in their relationship. I can understand why they would be drawn together and how their dynamic would work out, and even as that’s going on I am never once left in doubt that both of them are a force of nature who are just as capable of flattening their enemies individually as they would be if they joined forces and fought side by side. Get on their goddamn level, because they are a power couple who can and will destroy you (or make you wish they had) if they deem it necessary.
BLACK. FUCKING. MANTA. I was not prepared for the sheer level of genius badassery from this man. It was one thing finding out that he got his tech from atlanteans (fuck you Orm), but it was something else watching him break it down and rework it to suit his needs while making his own helmet for-- oh yes-- the goddamn eye-lasers. We are very clearly shown that with his first attempt if he’d been wearing the helmet he would have died, but this brilliant badass pretty much just, “Guess I need a bigger helmet,” and then just went ahead and made a second one with everything figured out and sorted so it wouldn’t blow his damn head off any time he used his main weapon! Just HOLY SHIT BLACK MANTA! On only the second try?! What the shit dude?! Granted, you started out as a pirate and then stepped it up to being a supervillain, but HOLY SHIT. I’m surprised he stuck with being just a pirate for as long as he did!
Also, Black Manta’s motivation makes perfect sense. It took one of the more dick-ish moves Arthur’s done (which was also in character for him at that point in the movie), but that act of not saving Black Manta’s dad (especially since with their interactions I’d argue it’s fair to assume that his dad was a good dad to him) feels exactly like it was all that was needed for him to decide he wanted Arthur dead.
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 (And RIP me, when I first saw Black Manta’s dad my first thought was ‘Is that Coffeepot Guy from Young Justice?’)
Orm. Hoooolllllllyyyyyy SHIT Orm. Full props to that actor, because he completely sold Purist McDouche-Face Orm for everything he was worth. Even down to the subtle nuances of how easily he let Atlantean slurs fall, the casual arrogance and unnoticed contempt for anyone who wasn’t ‘pure’ (though that specific word didn’t come up) or who he viewed as ‘traitors’, and the fact that this son of a ba’athu-kest had his brother dragged to him unconscious and in chains in his throne room. There was a fucking COLLAR around Arthur’s neck! And then he has the fucking gall later on to essentially say, ‘If you leave now I’ll let you live and we never have to be at odds again, just ignore the fact that I’m going to be committing genocide that’ll probably include your Dad since he’s close to the shore. No hard feelings. ‘Kay?’ and act like it was an act of goddamn mercy or benevolence. Just... OMG. Seriously, just... fuck you Orm. Fuck you so much for engineering a goddamn war. JFC.
And speaking of Arthur’s Dad-- Arthur’s Mom and Dad are PERFECTION. Yeah, we don’t get to see as much of their relationship development as we do with Arthur and Mera, but Tom Curry and Queen Atlanna are the kind of partners you would expect to see epics written about in the old and ancient days. If we’re talking The Odyssey, then they are Odysseus and Penelope with their roughly 20-year absence from each other-- except Atlanna’s Odysseus and Tom’s Penelope. And when they came back together? I was almost crying in the theater. Holy crap. It was just SO MANY FEELS. Not even a moment of doubt that the two of them loved each other, that they loved each other deeply, that they loved each other intensely, and that they loved each other so much that they were willing to wait until the end of time if that’s what it took for them to be reunited. And if I’m not careful I’m going to get misty-eyed over them again.
And can we just appreciate the fact that Tom and Arthur are indigenous? I mean actually? Because dear gods when Tom greeted Arthur and they pressed their foreheads together and breathed I started fucking crying in the theater. I needed that. I needed to see an indigenous superhero with his culture woven in in subtle ways and for it to play out through affection between him and his dad WHO HE ACTUALLY HAS A WONDERFUL RELATIONSHIP WITH-- and fuck I’m crying again. (I’m assuming because Jason Momoa is Maori that that means they’re Maori? I’m not sure though. I hope the specific culture gets mentioned on the bluray whenever it gets released, because I’m forever after this film going with indigenous Arthur and I want to know I’m referring to his people correctly. Indigenous Arthur is in, all other versions of Arthur can go home.) Gods I have so many feels. If Atlanna had showed that she’d adopted small parts of Tom’s culture by doing the forehead thing with Arthur that would have ended me. On the spot. Do not pass go, do not collect $200, 404: Fira not found due to breaking down over all the feels.
Shifting a little (because otherwise I’m grinding to a halt and I have SO much more to get into) let’s talk about the kisegra, the Trench, and the various beasties! Of the kisegra we only really get to see two types-- the Fishermen (merpeople essentially) and the Brine (lobster/crab-centaur-ish people). I’m not going to fault the people working on the movie for showing us only those two types because they busted their asses on this movie and it shows-- hell, even among those kisegra there’s a diversity of coloration and body-build!-- but I was a tiny smidge disappointed not to see more diversity. Maybe something for a later movie. And then there’s the Trench. THE GODDAMN TRENCH. THESE NIGHTMARE FUEL BA’ATHU-KEGEST.
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The La’gaan muse in my mind may as well have been screaming bloody murder. The scene with them is THAT MUCH NIGHTMARE FUEL. It’d be one thing if only a couple of them had been on the boat and the ones on the boat were all there were.
AHAHAHAHAHA-- NO. I do not have words for the SWARM of them that we end up seeing on screen. JFC. (Though there is the vague indication that the Trench may???? be some type of kisegra???? in this reality??? Don’t like that implication one bit, especially with how it gets tied to bigoted purist comments. Might just be a thing purists were saying because fucking sea-nazi purists though.)
And can I also say that the Karathen is a damned Queen? Yes, Julie Andrews voiced her. Yes, she was voiced by Mary-goddamn-Poppins. Yes, she is “practically perfect in every way” and will flatten (or eat) a bitch as needed. Lava doesn’t affect her, she is fucking impervious. It’s no wonder why King Atlan wanted her to go with him when he fucked off into permanent self-imposed exile for his GIANT ASS mistake-- because who wouldn’t want to have their bestie to spend the rest of their life hanging out with when said bestie is the ORIGINAL ‘Deep Beast’ and will cheerfully destroy any of your upstart descendants if they try to be as stupid as you were by attempting to repeat your mistakes? (Real talk though, the fact that King Atlan made friends with her in the first place implies that he learned how to let go of almost all the excess pride that got him in trouble in the first place. Congrats for having some character growth and having stuck with what you felt was right my dude.)
SEA. HORSES. AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA They were SO DAMN COOL.
And armored sharks. Fucking armored great whites. For when you absolutely, positively, have to kill every mother-fucking thing in the ocean around you.
The Differences From Other Realities
So one of the big things that stuck out to me was the “only the high-born can breathe air” thing. While I do agree that the ability to breathe air, or water, or both probably varies due to genetics and whatnot, in most realities and interpretations I’ve seen the ability to breathe air isn’t something only found in ‘high-born’ individuals. (Case in point, La’gaan. I love him to pieces, but as someone from the Outer Provinces there ain’t no way that boy is ‘high-born’, and yet he can breathe air.) I’m not pointing this out as a “screw up” of any sort on the part of the writers, but more to point out that this is a detail that makes the DCCU unique from other DC universes.
Atlantis-- Something that caught my attention was how Atlantis was spoken to in relation to other kingdoms. We have several kingdoms mentioned in the movie-- the Kingdom of the Fishermen, the Kingdom of the Brine, the Kingdom of the Trench (who tf decided they had a kingdom???), the Kingdom of Xebel-- but the way they’re each spoken about implies that they’re not seen as being part of Atlantis. Whiiiiiich is kind of weird, because Atlantis (in most iterations) is implied to have been a small continent/large island and not just a single city-state. On the other hand there have been (mostly older) renditions where it was a single city-state. Going off of what we see though, I’m inclined to think that what may have happened is that what was that world’s Poseidonis at some point during their history got renamed Atlantis (so kind of like a New York, New York situation; New York City in New York State, Atlantis City in Atlantis).
The number of kingdoms-- This is something I’ve seen vary SO DAMN MUCH. Some realities it’s only one, others have implied as many as 12 (before several were lost), and this reality says that there were 7 and that 3 have been lost. Fun details.
And Xebel being one of the kingdoms? Most renditions I’ve seen have it as a place for criminals or sealed off in its own pocket-dimension. So it being one of the kingdoms is pretty unique.
ARTHUR’S. PARENTS. ARE. ALIVE. HOLY. FUCKING. SHIT.
AND NEITHER OF THEM DIE!!!
And thank you SO MUCH to the writers for completely erasing some of the more questionable things that have been done with Mera and Xebel, and with Black Manta. As far as I know none of the recent comics dip into that uncomfortable written history, but I still couldn’t help but be thankful that none of that awful crap got used.
No use of the word ‘pure’ in regards to the purist rhetoric of some of the characters, but it was so heavily implied that I think it’s safe to assume. Still mentioning it because with everything else going on it was almost weird that it wasn’t mentioned even once.
BORDER PATROL AND WALLS AROUND ATLANTIS. What the actual fuck?! What the fucking fuck?! Who the hell in Arthur’s family thought that was a good idea?! ‘Oh, you’re trying to go up and over the wall and not through the only gate into or out of Atlantis-- ‘cause that’s not asking for trouble AT ALL-- how about... No. Instead we’ll just FUCKING ANNIHILATE YOU WITH GIANT ASS LASERS BECAUSE THAT’S REAL PROPORTIONATE TO THE SITUATION.̓ (Seriously. What the fuck.)
The split between upper and lower levels. I’ve seen splits between inner and outer provinces before with various iterations, but this reality is the first one where I’ve seen an upper-versus-lower-level split in Atlantis.
Arthur being the eldest. Some realities he’s older than Orm, and in other realities Orm is older than him. It’s kind of a toss-up.
Atlanna being ‘sacrificed’ to the Trench. WHAT THE ACTUAL FUCK ATLANTIS?! Granted, the Trench are a recent addition to the Aquaman mythos (a la New52), and it could be argued that for other realities they’re almost a myth, a legend of nightmare stories to warn reckless guppies away from going into open and empty areas away from others where it’d be easier for predators to snap them up and swim away; but for a reality where they’re known to factually exist and for people to be completely okay with SACRIFICING THEIR QUEEN TO THEM... What. THE. FUCK.
The Social Things
Technically I could put this point under Differences From Other Realities, but it has to do with a huge social detail for this movie, so it’s going here. ARRANGED MARRIAGE. I think it’s fair to assume that it may have been a thing in the past in most DC realities, but this reality is the first one I know of where it’s a current thing. Obviously this has HUGE repercussions for how things play out (like Queen Atlanna getting ‘sacrificed’ to the Trench for ‘committing treason’ thanks to having fallen in love with Tom and having Arthur-- WTAF Atlantis?), and it implies a lot more heavy restrictions in Atlantis than even I headcanon-- and I’ve headcanoned some really dark shit based on the crumbs and hints DC has given us over various renditions.
This movie did not sugarcoat or simplify the bigotry in Atlantis. They very clearly conveyed that being bigoted isn’t just “deliberately being mean to someone” and that bigotry is pervasive and can affect damn near everything. In fact they did an artful job at subtly and carefully weaving it into interactions that you might not even notice unless you know what to look for. This includes such “tasteful” (NOT) Atlantean slurs and comments rendered in English as:
- Half-breed (canonically an in-world slur)
- Mongrel (implications similar to ‘half-breed’)
- Savage (I hate this word so GODDAMN MUCH, you have NO fucking idea, my kneejerk reaction to hearing this word is the urge to either deck someone or set something on fire)
- “If that half-breed mongrel wields the trident, then that half-breed mongrel is your king.” (May not be word-for-word exact, but it was said by Mera’s father-- which fuck you Nereus, you purist piece of shit, and fuck you for daring to refer to the man you just told your people to follow by using a goddamn slur.)
- There’s more, but goddamn if I went through it all this thing would get even longer and I’d be screaming even more about Orm and Nereus.
- Though I will say with Arthur being indigenous, that insult of ‘half-breed’ carries WAY more weight than it might otherwise. Like WAY MORE.
Oh yeah! And before I forget! Because fuck that hagfish-sucking purist piece of ba’athu-kest shit ORM! THE ASSHOLE KILLS KING RICOU, KING OF THE FISHERMEN, IN FRONT OF HIS FAMILY BECAUSE HE WAS CALLING ORM ON HIS SHIT AND REFUSING TO GO ALONG WITH HIS WAR.
And then he fucking threatened to kill King Ricou’s partner and daughter if they don’t do what he wants!
Just... FUCK ORM. Fuck his purist bullshit, and fuck his purist bullshit that obviously made him think nothing of killing a kisegra where he actually hesitated over the idea of killing someone ‘pure’. (Think Vulco, to a certain extent, and Nereus when Nereus told him to back down over killing Mera.)
Mera says that people try to get into Atlantis over the wall “all the time.” Um, hi, because that’s not saying anything intense. At all. What it immediately calls to my mind is that it may be a direct hint of kisegra not being seen as citizens in Atlantis and (generally) not allowed in. In fact, in the main crowd scenes during the first fight between Arthur and Orm I only noticed ONE kisegra, and then only because of their tail. I may be wrong, there may have been more that I didn’t notice, but in the brief amount of time there was I tried to scour the shots of the crowd for kisegra and came up empty aside from the one. (Can we say ‘possible hints of that arc in the pre-boot comics where kisegra weren’t citizens until Arthur took the throne’?) It also implies-- if they’re willing to risk getting FUCKING ANNIHILATED BY GIANT ASS LASER-CANNONS to get in-- that things are B A D outside Atlantis.
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(Arthur, you poor bastard, you’re walking/swimming into a shit-storm.)
And ‘battles to the death for the throne’???? In a goddamn ARENA?! What kind of fucking hellscape is Atlantis that they’ve had such advanced tech at their disposal for centuries and they’re doing that shit?! (Again, WHAT THE ACTUAL FUCK ATLANTIS?!)
The division between the upper and lower levels. Um... What... the fuck??? Apparently the “low-born” aren’t able to breathe air-- which okay, whatever-- but they apparently have to live with/in wreckage???? Without electricity??? (Obviously the Atlanteans have some form of energy production going. Magic or electricity or both, idek, but that shattered wreck of a ship looked like there wasn’t anything on it or in the area around it that might have cast some light that wasn’t whatever happened to be shining through from higher up.) And apparently without the means to build actual houses???? Great system there for the poor Atlantis. Really.
Arthur, you poor, poor bastard, you’re swimming into a shit-storm.
A gigantic shit-storm.
Arthur, you poor, poor bastard, you’re swimming into SUCH a gigantic shit-storm.
Arthur, you have my deepest sympathies. (Pun not intended.)
I know I said it before, but I’ll say it again: the implications for this world’s Atlantis are way darker than my headcanons have been.
Though this does make me wonder just how much shit Arthur and Mera might get over their relationship and how it came to be (since it obviously wasn’t through “proper traditional procedures”).
Some Other Points I Realized After Getting Some Sleep
Even though we get the sense that everything is headed by kings in Atlantis (HA), we also actually have evidence that Atlantis might not actually go in for surface-world sexist shit.
- Atlanna is clearly Atlan’s descendant, not Orm’s father, otherwise Arthur wouldn’t have been eligible for the throne. Which means the throne was hers (before she was going to be ‘sacrificed’ as a traitor). So that brings up the possibility that things may have played out differently if she’d been found out before Orm was born. (Maybe they wouldn’t have been able to safely ‘get rid of’ her without having someone of her family line available and ready to step in.)
- When Orm kills King Ricou it’s very clearly implied that the throne immediately goes to Ricou’s daughter and not his partner. There is no question or doubt that the princess is immediately in charge of her people’s armies, not even a hint that her gender is a factor in the situation. (It also reinforces the prior thing in the point about Atlanna that family-line seems to be the important factor over everything else for the royal families.)
- Atlanna and Mera both are shown to be highly capable fighters who aren’t to be taken lightly, and though we only really see them being pursued by and fighting against men, there’s not even a moment where any of the atlanteans seem surprised that they’re as capable as they are.
- The Karathen is arguably the biggest badass tank in the entire movie, and yet it’s safe to assume that when King Atlan went into his exile that he cared more about what she was capable of than he cared about the fact that she was the biggest badass woman in the entire ocean. (Assuming the Karathen even has the concept of gender. Pretty sure that’s up for question.)
Chances are high that when Atlanna was ‘sacrificed’ to the Trench, Orm saw his father’s show of harsh and callous ruthlessness and told himself that it was strength, it was admirable, and he wanted to be as much like him as possible. And there’s also the possibility that he had some part of himself deep down somewhere that was absolutely terrified over what his father might do if he ever was or became anything that his father saw fit to ‘destroy’. (Not that it excuses his purist bullshit for even a moment-- purist fucking McDouche-Face Orm can still fucking die in a fire as far as I’m concerned-- but that kind of thing may have added fuel to the fire for his purist bullshit.)
Since it’s very clearly implied that Mera and Orm were raised together, there’s a high chance they were friends as kids. It also means she got to see his increasing asshole-ish-ness, and while she may have missed the friendship they used to have as kids (thank you @tamlins-stories-and-poems for bringing this point up) she also would have known how quickly the switch could be flipped from him caring about her to him deciding she needed to die if he saw her as a ‘traitor’. (Which also explains her deliberate anti-surface comment to him before trying to say that she felt he was going too far.)
I just have to say, in regards to my fishy son La’gaan, he’s the kind of person who doesn’t willingly bow before or submit to anyone unless he feels they’ve earned it. The versions of Mera and Arthur in this movie? They are exactly the sort of people he would be ecstatic to call his Queen and King. They’re the sort of people he would be loyal to and fight with everything he has to defend them-- because they’re both the sort of people to essentially say “fuck you” to social conventions to do the right thing.
With the 7 kingdoms, at least 6 are outright mentioned (unless I’m not remembering the seventh, and even so I’m dubious about the kingdom of the Trench even counting).
- The Remaining 4: The kingdom of Atlantis, The kingdom of Xebel, The kingdom of the Fishermen, and The kingdom of the Brine.
- The ‘lost’ 3: The kingdom of the Deserters (implied to all be dead), The kingdom of the Trench (again, I’m dubious about their claim to the title, but there’s that purist rhetoric about some people having ‘regressed’-- fuck that noise SO much-- but if we put any stock in it then it would imply the kingdom was ‘lost’ because they ‘fell’ so far), and then the third one which may have been mentioned but I don’t recall.
- I just have so many doubts in regard to the Trench having their own kingdom. They’re screwed up nightmare fuel, and claiming they’re one of the Lost Kingdoms feels almost like one of those things that purists thought up as a way to support any claims they have about kisegra being “savage” and all that shit.
And while I’m at it, I fucking love how Orm’s spouting bullshit about how ‘savage’ and ‘barbaric’ kisegra are, and meanwhile the King of the Brine and King Ricou both tell him in no uncertain terms that he’s the one who’s being a violent asshole who needs to back the fuck off.
Really fucking pissed about how Orm killed Ricou and was going to kill the King of the Brine (after he’d already ripped his arm off, fucking asshole Orm).
- Also not thrilled about how after Orm gets ripped away from the King of the Brine, we don’t get to see that king again. I would have liked a moment of him making his way to Arthur to talk. (Maybe something to hope for in a sequel. And hopefully they’ll give him an actual name.)
Also, I appreciate that the one group of kisegra were called fishermen and not fish-men. It’s only something I’ve seen come up in a couple iterations (the animated Young Justice being the main one), but ‘fish head’ is yet another Atlantean slur. Presumably going off of that, things like ‘fish face’, ‘fish lips’, etc.-- while possibly not outright slurs-- could be similar enough to the actual slur to (justifiably) make any kisegra bristle. By going with ‘fishermen’ for that group, it’s pushing away the negative connotations of a possible slur by invoking a term and imagery that implies they are hunters, and therefore shouldn’t be taken lightly. It’s a nice little touch that I’m not sure if the writers intended or not, but I appreciate it all the same.
That said, for all my screaming, I LOVE THIS MOVIE.
53 notes · View notes
mavi-blue · 6 years
Text
Destiel and Mcshep
Part 3
Cas stood up and ran towards the doors where the three man was standing. Gabriel opened his arms to welcome him but Cas ignored him to hug Dean.
“Dean!”
Dean hugged him back awkwardly and briefly. And when they broke apart he had a little smile on his face.
“Cas! We were so worried! You dissappeared on us all of a sudden. What happened?”
The other people in the meeting room were all on their feet and looked hesitantly to them.
“Are they also angels? And here I thought it couldn’t get weirder than it already had.” Rodney stated.
“Oh, no! I mean I am an angel but these two are your kind.” Gabriel told them and then searched the room for something interesting. Then he spotted the woman from pegasus. Teyla Emmagen.
“Oh, hello. I’m Gabriel, an archangel. And I’m so pleased to meet you.” Gabriel started towards her but Sam grabbed him from the back of his shirt colar and stopped him.
“No, I don’t think you are. Do you really want to make me more angrier than I am now, Gabriel?” Sam growled to him and pulled him to stand next to him. And Gabriel let him with a sheepish smile.
Cas didn’t know what was going on between them recently but it wasn’t his place to ask them so he stayed quiet.
“Okay, I don’t care anymore. You can explain it later. We got you. Zap us out of here, Spock.” Dean told to Gabriel.
That got some snorts from John and Rodney.
“He can’t, Dean. Once an angel comes in here they can’t leave.” Cas explained and Dean’s face fell.
“There are guards? Did they trap you here? Show me their places and I’ll take care of it.” Dean squeezed his shoulders. He didn’t take his hands off since they arrived.
“No, Dean. It’s an ancient device. And it’s broadcasting a signal to interfere my powers. It seems to only effect my flying though.”
“Then how we gonna stop it?” Dean asked. And looked back to the room and its occupants.
“I’m the genius who’s gonna stop it actually. You would only make things worst if you touch the device.” Rodney told him.
Dean looked back to Cas to confirm it. “It’s okay, Dean. They are the only people capable for this. And it would be better if you didn’t come here. They don’t have a way to send you back to Earth for now.”
“Wait, Earth?” Sam asked and narrowed his eyes to Gabriel.
“I said it was far! And here you thought  taking the Impala. You can’t zap a car to a floating city, you know.” Gabriel whined and shut up when he saw the look Sam was giving him.
“And where is this place exactly?” Sam asked to Gabriel.
“Atlantis! The big city that was lost under the sea! And in another galaxy of course.” Gab mumbled the last part with a guilty expresion.
“Another galaxy?! I can’t believe you took us to an another galaxy?! How we gonna get back now, Gab?!” Sam shouted to Gabriel in front of everyone.
“Okay, I guess I’m sleeping in the couch tonight.” Gab said and Sam smacked his shoulder.
“Sammy, is there something I should know?” Dean butted in with his serious ‘you’re up to something again’ look.
“No! He’s talking without thinking again.” Sam shot a look of disbelief to Gabriel and he responded with sending him a kiss through his palm.
Dean shook his head to them and turned back to Cas.
“And you, stop with 'you shouldn’t have come’ bullshit. I’d rather stuck with you than leaving you alone in this God forsaken place.” Dean stared at him to show he was dead serious. And Cas responded with his own fond stare he only reserved for Dean. The staring contest Sam always talked about was taking place when Gabriel clapped his hands together.
“So when do we start hunting some Wraith?” He looked exitedly to everyone.
“You’re not hunting anything Gabriel. It’s not our place to interfere.” Cas saw his brother pouting and turned back to the room.
“I guess now we can make a proper introducing. This is Dean and Sam. They are human like you. And this the archangel Gabriel.” Cas waited for them to start and thankfully John took his cue to introduce others.
“I’m John, the military chief of the expedition. And this is Rodney, our science chief. Teyla, Athosian and a member of our team. Ronon is from Sateda and he is also a member of the team. And Elizabeth is the leader of the Atlantis expedition.” John finished with a smile and others nodded their heads.
Gabriel only turned to Rodney and avoided the rest.
“Oh, so you are Rodney. You think you can stop the device? 'Cause I don’t care as long as we can hunt some alien ghosts before going back.” Gabriel started again. And this time Cas was the one giving him the look.
“We can’t leave the planet, Gabriel. How do you plan to hunt something here? We just have to wait. I’m sure Rodney will figure out the device sooner than we expect. He’s the smartest man in two galaxies after all.” Cas stated firmly.
“Oh my God! It’s real, I’m the smartest man in two galaxies. A real angel said that this time, not me!” Rodney smiled to everyone in the room. John smacked his head after a second.
“Chill out, Rodney. We heard it. And you should stop saying things to McKay. His ego is already too much for one galaxy.” John gave a pointed look to Cas.
“I’m not sorry. I’ve just stated the fact.” Rodney looked down shyly and Cas turned back to Dean. Dean nodded to him once approvingly.
John was a little taken aback but he didn’t miss Rodney’s reaction either.
“Sorry brother, I would like to stay and listen to you more but I got an appointment with an Atlantis pier. I’ll be taking my boyfriend too. Catch you later.” Gabriel said happily and took Sam’s arm.
“What?! Gab!” Sam shouted before they dissappeared.
“I knew they were up to something. Sam is still thinking he can hide things from me.” Dean shook his head with a smug smirk.
“So DADT doesn’t apply to them?” Ronon asked with his own smirk.
“No, of course not. They’re civillain.” Rodney answered automatically.
“I’m a little shocked to see an archangel running away with his boyfriend though.” John said. And then shared a look with Rodney. Then they shifted their foot awkwardly and averted their eyes. Rodney choughed a little.
“Then I leave it to you, Rodney. I’ll be with Dean. Maybe someone could show us around?” Cas asked to them.
“Sure, gentlemen. I will be glad to do that.” Elizabeth said with a smile.
“I’ll help Rodney.” John said and the two left for the labs.
Part 1 - Part 2 - Part 3 - Part 4 - Part 5 - Part 6
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joshuabradleyn · 6 years
Text
The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
https://ift.tt/2MpPUEY
0 notes
albertcaldwellne · 6 years
Text
The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
https://ift.tt/2MpPUEY
0 notes
almajonesnjna · 6 years
Text
The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
https://ift.tt/2MpPUEY
0 notes
neilmillerne · 6 years
Text
The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
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denisalvney · 6 years
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The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD). The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome[8]. Not to mention the SKMD is effective for weight loss and waist circumference shrinkage[9].
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Other Key Reasons Why Mediterranean People Live Longer
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean (a 100 year old Mediterranean woman!) thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available[10]. It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat[10]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that[11]. Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals[12]. That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Frequently Asked Questions on the Mediterranean Diet
1) “Steve, I had a grand father who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game. This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend[13]. The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat. Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacriligious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted [13].
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
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What you need to know about weight loss and healthy eating
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Want To Try the Mediterranean Diet? Here is your mission
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole grain pita chips, or sliced veggies if I scared you off grains forever.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!If you just want to be told what to do, and want help staying accountable, consider checking out our 1-on-1 Online Coaching Program if you want to take it to the next level.
You schedule a free call with our team to see how we can create a custom workout program and nutritional guidance for your specific situation by clicking on the button below!
So let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
ALL Photos Sources can be found in this footnote here[14].
Footnotes    ( returns to text)
Yeah, I know the US News isn’t a scientific journal, but we’re dealing with reality here folks. Here’s the link to the best overall, and here’s the link for “easiest to follow.”
Here’s the link to Fitness Magazine
Here’s the link to WedMD
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates 
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
Photo: lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
The Beginner’s Guide to the Mediterranean Diet published first on https://www.nerdfitness.com
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lindafrancois · 4 years
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The Mediterranean Diet Beginner’s Guide (Can You Eat Pasta for Weight Loss?)
So it’s time to learn about the Miditerranean Diet?
Maybe you heard it’s one of the best diets for overall health?
Or perhaps you’ve decided it’s time to lose some weight and you’re searching for a sustainable diet?
No matter what your motive, you’ve arrived at the right place!
We analyze different diets as part of our 1-on-1 Online Coaching, and we are really flippin good at it!
Is the Mediterranean Diet right for you? Maybe! Let our coaches help you decide.
Here’s what we’ll cover in our Beginner’s Guide to the Mediterranean Diet:
What is the Mediterranean Diet?
Where did the Mediterranean Diet come from? (The Mediterranean Diet Pyramid)
What do you eat on the Mediterranean Diet? (Food List)
What foods are NOT allowed on the Mediterranean Diet?
Will I lose weight on the Mediterranean Diet?
Easy Mediterranean Diet recipes
Why is the Mediterranean Diet so healthy? (Other lifestyle considerations)
Can I drink wine (and other alcohol) on the Mediterranean Diet?
Exercise and the Mediterranean Diet (Workout recommendations)
7 common questions on starting the Mediterranean Diet
Next steps on beginning the Mediterranean Diet (plus a challenge)
It’s a lot to cover, so let’s jump right in! 
Time to get to weird…
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. 
Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. [1] It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome!
The diet has been linked to a plethora of benefits, including a reduced risk of heart attack,[2] and even the retention of cognitive abilities to help stave off dementia.[3]
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From? (The Mediterranean Diet Pyramid) 
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after poring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative.
Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What Do You Eat on the Mediterranean Diet? (Food List)
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. We’re fans of fruit, just don’t eat 5,000 calories of fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments.[4] Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history. Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What Foods Are Not Allowed on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing.[5] Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t be too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting.
These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Our entire coaching program is based on helping busy people make these small lifestyle changes. Nothing too scary, but impactful enough that their lives can be quite different in six months to a year.
A Nerd Fitness Coach can guide your nutrition and weight loss journey. Learn more here!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
Should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet?
If you can keep your portions under control, sure.
This is 200 calories of pasta (thanks to WiseGeek):
This is a serving of cheese (116 calories):
Yeah, that’s not much pasta and cheese…
As we cover in our Guide to Healthy Eating, carbs and fats (cheeses) are often calorically-dense, meaning you’ll have to be careful not to over consume if you’re managing a daily calorie goal.
Plus, some people have digestive issues with legumes, grains (gluten intolerance), or dairy (lactose intolerant), so just make sure you process them okay. This is why the paleo community shuns these foods, but that’s likely overblown (you can read about “paleo-ish” for more).
My recommendation: treat yourself like a scientist and treat this as an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD).
The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome.[6] Not to mention the SKMD is effective for weight loss and waist circumference shrinkage.[7]
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Why Is the Mediterranean Diet so Healthy? (Other Lifestyle Considerations)
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available.[8] It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat.[9]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that.[10] Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals.[11] That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Exercise and the Mediterranean Diet (Workout Recommendations)
There’s nothing complicated about training under the Mediterranean Diet.
It’s really going to come down to your goals. 
Are you trying to lose weight? Awesome.
Are you trying to bulk up or build muscle? Great.
Are you preparing for your first 5k? Swell.
Depending on your goals, your “Mediterranean Diet” will vary:
If you’re trying to lose weight, you’ll need to watch your total calorie intake. This might be easier with the Mediterranean Diet Food List, as the focus on whole foods will generally be a diet higher in nutrients and lower in calories. 
If you’re trying to gain muscle, you’ll need to consume an adequate amount of protein. You’ll likely eat a lot of fish, chicken, and eggs.
If you’re going to start a running practice, you might need some extra carbs to burn off. You may find yourself eating some whole grain pasta here and there.
The definition of the Mediterranean Diet is so broad, that you’ll be able to tailor it to any workout goal you may have.
You’ll just need to be able to define your strategy (by picking your workout goals), so you can create a version of the Mediterranean Diet that fits you!
“Steve, what are some resources to help me start working out? Can you help me begin an exercise practice?”
You betcha!
Here are some resources to help you start training on a Mediterranean Diet:
Beginner Bodyweight Workout: designed for a newbie in mind, many a Rebel have used the workout to springboard their strength training. If you don’t know where to start, start there.
5 Best Strength Training Workout Routines For Beginners: we’ll take you from a fitness noob to a gym warrior in this step-by-step guide.
6 Beginner Gym Workouts: are you like a lost sheep when you step foot in your fitness facility? Wander aimlessly no more! We’ll show you the most effective gym workouts in our comprehensive guide.
The other thing to consider would be our 1-on-1 Online Coaching Program. A Nerd Fitness Coach can create a custom-made workout plan to fit your life and situation!
Want a workout program you’ll ACTUALLY do? Great! Learn more here.
7 Common Questions on Starting the Mediterranean Diet
1) “Steve, I had a grandfather who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the Mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole-grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game.
This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend.[12] The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat.[13] Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacrilegious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted. [14]
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Next Steps on Beginning the Mediterranean Diet (Plus a Challenge)
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole-grain pita chips or sliced veggies.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!
If you want help moving on from here, I have three options for next steps. Actions you can take today to jumpstart your fitness journey. I’ll share them with you, but only because you laughed at my cheesy minotaur joke earlier:
#1) Our 1-on-1 Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
Our coaching program changes lives.
#2) The Nerd Fitness Academy – This self-paced online course has helped 50,000 people get results permanently. 
There’s a 10-level nutrition system, boss battles, 20+ workouts, and the most supportive community in the galaxy!
Join the NF Academy! One payment, lifetime access.
#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Alright, enough babbling from me…
Let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
GIF Source: Pasta dog, Goat, Atlantis, Pizza dog, Fresh Food, Morpheus, 80s dance, Always Sunny. 
ALL Photos Source: Cheese, Morning run with the Fitbit, lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
Footnotes    ( returns to text)
Like when U.S. News talks about the Mediterranean Diet.
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
Harvard has an interesting article on the subject. Their advice is to find “cold pressed” oils when possible.
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
The Mediterranean Diet Beginner’s Guide (Can You Eat Pasta for Weight Loss?) published first on https://dietariouspage.tumblr.com/
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The Mediterranean Diet Beginner’s Guide (Can You Eat Pasta for Weight Loss?)
So it’s time to learn about the Miditerranean Diet?
Maybe you heard it’s one of the best diets for overall health?
Or perhaps you’ve decided it’s time to lose some weight and you’re searching for a sustainable diet?
No matter what your motive, you’ve arrived at the right place!
We analyze different diets as part of our 1-on-1 Online Coaching, and we are really flippin good at it!
Is the Mediterranean Diet right for you? Maybe! Let our coaches help you decide.
Here’s what we’ll cover in our Beginner’s Guide to the Mediterranean Diet:
What is the Mediterranean Diet?
Where did the Mediterranean Diet come from? (The Mediterranean Diet Pyramid)
What do you eat on the Mediterranean Diet? (Food List)
What foods are NOT allowed on the Mediterranean Diet?
Will I lose weight on the Mediterranean Diet?
Easy Mediterranean Diet recipes
Why is the Mediterranean Diet so healthy? (Other lifestyle considerations)
Can I drink wine (and other alcohol) on the Mediterranean Diet?
Exercise and the Mediterranean Diet (Workout recommendations)
7 common questions on starting the Mediterranean Diet
Next steps on beginning the Mediterranean Diet (plus a challenge)
It’s a lot to cover, so let’s jump right in! 
Time to get to weird…
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. 
Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. [1] It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome!
The diet has been linked to a plethora of benefits, including a reduced risk of heart attack,[2] and even the retention of cognitive abilities to help stave off dementia.[3]
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From? (The Mediterranean Diet Pyramid) 
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after poring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative.
Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What Do You Eat on the Mediterranean Diet? (Food List)
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. We’re fans of fruit, just don’t eat 5,000 calories of fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments.[4] Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history. Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What Foods Are Not Allowed on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing.[5] Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t be too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting.
These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Our entire coaching program is based on helping busy people make these small lifestyle changes. Nothing too scary, but impactful enough that their lives can be quite different in six months to a year.
A Nerd Fitness Coach can guide your nutrition and weight loss journey. Learn more here!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
Should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet?
If you can keep your portions under control, sure.
This is 200 calories of pasta (thanks to WiseGeek):
This is a serving of cheese (116 calories):
Yeah, that’s not much pasta and cheese…
As we cover in our Guide to Healthy Eating, carbs and fats (cheeses) are often calorically-dense, meaning you’ll have to be careful not to over consume if you’re managing a daily calorie goal.
Plus, some people have digestive issues with legumes, grains (gluten intolerance), or dairy (lactose intolerant), so just make sure you process them okay. This is why the paleo community shuns these foods, but that’s likely overblown (you can read about “paleo-ish” for more).
My recommendation: treat yourself like a scientist and treat this as an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD).
The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome.[6] Not to mention the SKMD is effective for weight loss and waist circumference shrinkage.[7]
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Why Is the Mediterranean Diet so Healthy? (Other Lifestyle Considerations)
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available.[8] It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat.[9]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that.[10] Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals.[11] That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Exercise and the Mediterranean Diet (Workout Recommendations)
There’s nothing complicated about training under the Mediterranean Diet.
It’s really going to come down to your goals. 
Are you trying to lose weight? Awesome.
Are you trying to bulk up or build muscle? Great.
Are you preparing for your first 5k? Swell.
Depending on your goals, your “Mediterranean Diet” will vary:
If you’re trying to lose weight, you’ll need to watch your total calorie intake. This might be easier with the Mediterranean Diet Food List, as the focus on whole foods will generally be a diet higher in nutrients and lower in calories. 
If you’re trying to gain muscle, you’ll need to consume an adequate amount of protein. You’ll likely eat a lot of fish, chicken, and eggs.
If you’re going to start a running practice, you might need some extra carbs to burn off. You may find yourself eating some whole grain pasta here and there.
The definition of the Mediterranean Diet is so broad, that you’ll be able to tailor it to any workout goal you may have.
You’ll just need to be able to define your strategy (by picking your workout goals), so you can create a version of the Mediterranean Diet that fits you!
“Steve, what are some resources to help me start working out? Can you help me begin an exercise practice?”
You betcha!
Here are some resources to help you start training on a Mediterranean Diet:
Beginner Bodyweight Workout: designed for a newbie in mind, many a Rebel have used the workout to springboard their strength training. If you don’t know where to start, start there.
5 Best Strength Training Workout Routines For Beginners: we’ll take you from a fitness noob to a gym warrior in this step-by-step guide.
6 Beginner Gym Workouts: are you like a lost sheep when you step foot in your fitness facility? Wander aimlessly no more! We’ll show you the most effective gym workouts in our comprehensive guide.
The other thing to consider would be our 1-on-1 Online Coaching Program. A Nerd Fitness Coach can create a custom-made workout plan to fit your life and situation!
Want a workout program you’ll ACTUALLY do? Great! Learn more here.
7 Common Questions on Starting the Mediterranean Diet
1) “Steve, I had a grandfather who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the Mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole-grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game.
This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend.[12] The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat.[13] Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacrilegious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted. [14]
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Next Steps on Beginning the Mediterranean Diet (Plus a Challenge)
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole-grain pita chips or sliced veggies.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!
If you want help moving on from here, I have three options for next steps. Actions you can take today to jumpstart your fitness journey. I’ll share them with you, but only because you laughed at my cheesy minotaur joke earlier:
#1) Our 1-on-1 Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
Our coaching program changes lives.
#2) The Nerd Fitness Academy – This self-paced online course has helped 50,000 people get results permanently. 
There’s a 10-level nutrition system, boss battles, 20+ workouts, and the most supportive community in the galaxy!
Join the NF Academy! One payment, lifetime access.
#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Alright, enough babbling from me…
Let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
GIF Source: Pasta dog, Goat, Atlantis, Pizza dog, Fresh Food, Morpheus, 80s dance, Always Sunny. 
ALL Photos Source: Cheese, Morning run with the Fitbit, lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
Footnotes    ( returns to text)
Like when U.S. News talks about the Mediterranean Diet.
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
Harvard has an interesting article on the subject. Their advice is to find “cold pressed” oils when possible.
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
The Mediterranean Diet Beginner’s Guide (Can You Eat Pasta for Weight Loss?) published first on https://dietariouspage.tumblr.com/
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lindafrancois · 6 years
Text
The Beginner’s Guide to the Mediterranean Diet. Opa!
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And LEGO photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD). The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome[8]. Not to mention the SKMD is effective for weight loss and waist circumference shrinkage[9].
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Other Key Reasons Why Mediterranean People Live Longer
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean (a 100 year old Mediterranean woman!) thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available[10]. It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat[10]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that[11]. Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals[12]. That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Frequently Asked Questions on the Mediterranean Diet
1) “Steve, I had a grand father who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the Mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game. This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend[13]. The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat. Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacriligious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted [14].
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
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THE NERD FITNESS DIET: 10 Levels to Change Your Life
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Want To Try the Mediterranean Diet? Here is your mission
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole grain pita chips, or sliced veggies if I scared you off grains forever.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!If you just want to be told what to do, and want help staying accountable, consider checking out our 1-on-1 Online Coaching Program if you want to take it to the next level.
You schedule a free call with our team to see how we can create a custom workout program and nutritional guidance for your specific situation by clicking on the button below!
So let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
ALL Photos Sources can be found in this footnote here[14].
Footnotes    ( returns to text)
Yeah, I know the US News isn’t a scientific journal, but we’re dealing with reality here folks. Here’s the link to the best overall, and here’s the link for “easiest to follow.”
Here’s the link to Fitness Magazine
Here’s the link to WedMD
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates 
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
Photo: lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
The Beginner’s Guide to the Mediterranean Diet. Opa! published first on https://dietariouspage.tumblr.com/
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lindafrancois · 6 years
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The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD). The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome[8]. Not to mention the SKMD is effective for weight loss and waist circumference shrinkage[9].
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Other Key Reasons Why Mediterranean People Live Longer
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean (a 100 year old Mediterranean woman!) thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available[10]. It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat[10]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that[11]. Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals[12]. That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Frequently Asked Questions on the Mediterranean Diet
1) “Steve, I had a grand father who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game. This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend[13]. The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat. Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacriligious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted [13].
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
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Want To Try the Mediterranean Diet? Here is your mission
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole grain pita chips, or sliced veggies if I scared you off grains forever.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!If you just want to be told what to do, and want help staying accountable, consider checking out our 1-on-1 Online Coaching Program if you want to take it to the next level.
You schedule a free call with our team to see how we can create a custom workout program and nutritional guidance for your specific situation by clicking on the button below!
So let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
ALL Photos Sources can be found in this footnote here[14].
Footnotes    ( returns to text)
Yeah, I know the US News isn’t a scientific journal, but we’re dealing with reality here folks. Here’s the link to the best overall, and here’s the link for “easiest to follow.”
Here’s the link to Fitness Magazine
Here’s the link to WedMD
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates 
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
Photo: lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
The Beginner’s Guide to the Mediterranean Diet published first on https://dietariouspage.tumblr.com/
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lindafrancois · 6 years
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The Beginner’s Guide to the Mediterranean Diet
If there was a high school yearbook of diets, The Mediterranean Diet would certainly win “most popular:”
U.S. News tied it #1 in their “Best Overall Diet” category.
They also ranked it #1 in the “Easiest Diet to Follow” race[1].
Fitness Magazine calls it the “The World’s Healthiest Diet” [2].
WebMD flat out said they “love” the Mediterranean Diet [3].
As far as mainstream media goes, you can’t get much better coverage than that.
Impressive? Absolutely.
Accurate? Maybe.
Here at Nerd Fitness, we love nothing better than digging into popular trends to give you the truth, the whole truth, and nothing but the truth. And lego photos and cute animal gifs.
So you’re here full of questions, which I bet go something like:
Steve, what is the Mediterranean Diet?
Can I lose weight on the Mediterranean Diet?
Why is this Diet so popular?
Can I do the Mediterranean Diet wrong?
Can I eat pasta and pizza on the Mediterranean Diet?
Will you buy me a plane ticket to Santorini?
These are all great questions (though maybe not the last one), and I have no doubt I can help you make sense of this and start changing your nutrition today.
Let’s get weird.
What is the Mediterranean Diet?
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat. Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached. It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome! The diet has been linked to a plethora of benefits, including a reduced risk of heart attack[4], and even the retention of cognitive abilities to help stave off dementia[5].
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From?
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized  by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after pouring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative. Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
©2009 Oldways Preservation and Exchange Trust
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What can I eat on the Mediterranean Diet?
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. Just don’t eat 5,000 calories of sugar-filled fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of the chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments[6]. Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history, Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What foods should I avoid on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. I know, easier said than done. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing[7]. Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
That’s it.
It’s why the Keto Diet and the Paleo Diet both work – for people that can stick it. The same goes for Intermittent Fasting. These diets all focus on cutting out all the processed garbage, consuming real food, and keeping total calorie consumption under control. They just do it with different rules to follow.
The Mediterranean Diet is no different.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat: 
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
I have absolutely no problem if you choose to eat grains, dairy, or legumes. I certainly do, and I consider myself a healthy, well-informed individual.
So what gives? For starters, we’re not a Paleo Blog – we’re a “help people get results in the way that works for them” blog.
For some people, that’s Paleo – their stomach doesn’t process dairy well, they have gluten intolerances, or they like the idea of eating like a caveperson.
For others, it’s Keto. They eat a LOT of cheese and healthy fat but minimize carb consumption.
For the majority of the planet, however, these diets are FAR too restrictive, so they instead are looking for a strategy that fits into their healthy lifestyle. That’s cool.
So should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet? If you can keep your portions under control, sure. Just be careful, as grains can cause issues:
Grains are high in carbohydrates and calories. Somebody could technically be “Mediterranean” and consume 5,000 calories of whole grains every day. They’ll gain weight and wonder why it’s not working.
Some people have gluten intolerances. Grains have only been consumed for the past few thousand years of our existence as a species, and some people have challenges consuming them, or feel bloated afterward.
You don’t actually need grains. Yes, you need vitamins like B1 and B2, plus magnesium and potassium. But vegetables have these too, with less carbs and for some, less digestive issues. When you start to calculate the risk to reward ratio of grains, you need to make sure the juice is worth the squeeze for your situation.
You can apply similar “concerns” to both legumes and dairy. Both can be high in caloric content or introduce digestive problems for certain people.
My recommendation: treat yourself like a scientist and treat this like an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD). The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome[8]. Not to mention the SKMD is effective for weight loss and waist circumference shrinkage[9].
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
Arugula salad with chicken
Avocado hummus
Egg and Brown Rice Breakfast Bowl
Pasta with Tuna and Tomatoes
Tomatoes Stuffed with Peanut Quinoa
If you are an overachiever, here are some recipes for the Spanish Ketogenic Mediterranean Diet:
Greek Shrimp Salad
Greek Fish Foil Packets
Rosemary Roasted Brussel Sprouts
That should get you started.
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Other Key Reasons Why Mediterranean People Live Longer
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean (a 100 year old Mediterranean woman!) thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available[10]. It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat[10]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that[11]. Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals[12]. That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Frequently Asked Questions on the Mediterranean Diet
1) “Steve, I had a grand father who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game. This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend[13]. The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat. Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacriligious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted [13].
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
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What you need to know about weight loss and healthy eating
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Want To Try the Mediterranean Diet? Here is your mission
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle. 
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole grain pita chips, or sliced veggies if I scared you off grains forever.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!If you just want to be told what to do, and want help staying accountable, consider checking out our 1-on-1 Online Coaching Program if you want to take it to the next level.
You schedule a free call with our team to see how we can create a custom workout program and nutritional guidance for your specific situation by clicking on the button below!
So let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
ALL Photos Sources can be found in this footnote here[14].
Footnotes    ( returns to text)
Yeah, I know the US News isn’t a scientific journal, but we’re dealing with reality here folks. Here’s the link to the best overall, and here’s the link for “easiest to follow.”
Here’s the link to Fitness Magazine
Here’s the link to WedMD
Here’s one study on the reduced risk of heart attack, and here’s another
Here’s the link to the dementia study
Here’s the link to the Omega-3 study
Here’s the link to the free radical study
Here’s the links to the fatty liver disease and the metabolic syndrome studies
Here’s the links to the weight loss and the waist circumference studies
Here’s the link to the insulin study
Here’s the link to the serving size study
Here’s the link to the smaller plates 
Here’s the link to the study on sleep
Seriously email me if you develop a friendship with a goat
If you’re curious, this article takes a closer look at that study in a way that I trust and respect
Photo: lego shark, Italian coast, lego scientist, mediterranean dish, bear lego, time to lose weight, Arugula Salad with Chicken, lego newspaper, bird with fish, avocado pasta,  greece, red wine, green hoodie lego, goat, bank robbers, mediterranean coast
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