- Follow a diet rich in fruits, vegetables, heart-healthy unsaturated fats, and a heavy preference for "white" meat sources like poultry and seafood to follow a basic Mediterranean Diet. The Mediterranean Diet is based on the general dietary approaches of countries bordering the Mediterranean Sea--their diets contain plenty of seafood and other items native to the region, such as olive oil, grains, and a variety of nuts. Each meal you consume while on the Mediterranean Diet should contain a lean protein source, a fruit or vegetable, a whole grain, and a serving of healthy fat. These healthy fat sources include items containing natural fat like avocados, seeds, nuts, and oils, while avoiding saturated and trans fats almost entirely. One sample meal that complies with these restrictions would be grilled chicken breast with a spinach salad topped with an olive oil dressing and fresh wheat rolls.
- Studies have consistently shown that the Mediterranean Diet is an effective method for losing weight safely and rapidly. One study, published in the July 2008 issue of the New England Journal of Medicine, found that a Mediterranean Diet was superior to a low-fat diet for both short- and long-term sustainable weight loss. An article on MSNBC.com reported that following the Mediterranean Diet reduces death rates by as much as 25 percent, lessens inflammation and improves cholesterol levels, reducing your risk of heart disease.