I know many people feel overwhelmed by the onslaught of information about different diets and weight loss. How can you possibly know what the right thing to do is with all this conflicting advice online, right?

I personally like to go all in with what is being promoted and find out first hand what happens to my body, so I can then share authentic results with you. So that’s what I did.

I decided to put this viral Mediterranean diet thing to the test for myself for just two weeks, to see what results I would get.

You want to know what happened?

I lost almost seven pounds!

Have you tried the Mediterranean diet? Let me know your stories of weight loss.

What is the Mediterranean Diet ?

Based on the various cuisines of different countries bordering the Mediterranean Sea, the diet typically involves:

• Plenty of vegetables, fruits, beans, nuts, whole grains, potatoes/
• Healthy fats such as olive oil.
• Dairy products, eggs, fish and poultry in low -moderate amounts.
• It also focuses on minimal processed meats or processed plant-based foods.
• Wine is also consumed in low amounts, with meals.

What did I Eat?

As someone who eats pretty close to the Mediterranean diet already, I admit it wasn't too much of a stretch for me to spend two weeks focused on dishes from this kind of eating.

One thing I did was cut back on sodas, processed meats and alcohol, plus I made sure that any snacks I reached for between meals were things like grapes, sliced up apples or melon, or a handful of raw nuts like walnuts, pumpkin seeds or almonds.

I’d heard that preparing meals in advance would be the best way to stick to the plan, so I made sure to do that at least for as many days as possible.

I opted for oats first thing in the morning as breakfast, with added fruits, seeds and nuts and whole fat yogurt (yes whole fat).

A couple of times a week I would have scrambled or poached eggs with toast.

I tended to have a really large, filling salad for lunch including grains like quinoa or couscous, with arugula, cooked beans, romaine lettuce, avocado, feta, cucumber, tomato, onion and sliced chicken or tuna for protein. I drizzled that with olive oil and balsamic vinegar.

Occasionally I would add a slice of crusty sourdough to that lunch too.

For dinner I would alternate between a cooked lentil or bean dish or baked salmon filet with salad and greens or potatoes. You could also eat grilled shrimp, chicken, turkey, or tofu with a side of greens or vegetables.

My Results

I’d estimate that my daily intake of calories was somewhere around the 1500 mark, and I NEVER felt like I was denying myself or dreaming of chocolate cake.

If I did feel a little pang of hunger I would satisfy that with the snacks I discussed above, or some olives, anchovies, or carrot sticks and hummus.

I’ll say I had a glass of wine maybe on two to three occasions over the two weeks.

Honestly, the way I was eating felt nourishing, filling, and far from a sacrifice. That said, I was ultra surprised to see that I shed almost seven pounds at the end of the two weeks.

Yes, you can expect an initial weight loss whenever you make a substantial change to your diet, but I thought I was already pretty healthy and eating well!

I think it’s amazing how easy it is to lose weight just by cutting out something like fizzy drinks, beer, or baked goods like pastries, donuts or potato chips. These are the real culprits if you are eating them daily.

Also, while the Mediterranean diet includes dairy, dishes don’t tend to be slathered in processed cheese which is packed with sodium and other additives.

Adding a little feta, or a sprinkle of real parmesan is not quite the same as having a tuna melt, or a cheeseburger.

In my opinion the key to the Mediterranean diet is moderation and quality. It’s all about using whole, predominantly plant-based ingredients and focusing on enjoying your food with other people in a leisurely fashion if possible!

When you plan ahead, you are less likely to just grab something to eat on the run. It’s those rushed moments when you’re hungry and your blood sugar is low, that you are more likely to make an unhealthy choice.

So, my takeaway from this experiment is this:

Try to eat as close to a whole food, low-fat, nutrient dense diet as possible and you will lose weight without going hungry, plus you’ll actually enjoy meal times!