If you do start following the Mediterranean diet as a way to improve your health, it’s natural to wonder when you can expect to see results. After all, making a commitment to change the way you eat isn’t easy—even if the plan you’re following leaves an abundance of food on the table, as the Mediterranean diet does.
Related: What Is the Mediterranean Diet and What Can You Eat On It?
This doesn’t necessarily mean your clothes will suddenly feel looser after a day of following the Mediterranean diet, but it does mean you’ll notice a difference in how you feel. LeBlanc explains that Mediterranean diet-friendly meals and snacks keep blood sugar levels steady—unlike meals or snacks that are full of simple carbs and sugar. This means you’ll be able to avoid experiencing spikes and drops in energy and mood.
“Eating a traditional Mediterranean pasta meal has a gentler blood sugar response after that meal than eating a bread or potato-based dish. This is because pasta has a low glycemic index, meaning that it does not produce a rapid blood sugar spike. Additionally, by preparing a carbohydrate-based food, like bread, pasta or potatoes, with olive oil or vinegar as is traditional in Mediterranean cuisine, the fat and the acid can help reduce the glycemic impact. By choosing balanced Mediterranean meals that keep our blood sugar on an even keel, we can help prevent the dangerous spikes that are associated with poor blood sugar management,” LeBlanc explained.
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How Long It Takes to Lose Weight After Starting the Mediterranean Diet
“For people who are in a habit of eating foods filled with excess sugar and saturated fat, drinking sugary beverages or routinely eating substantially more calories than their bodies require, transitioning to a Mediterranean diet and lifestyle can be a helpful strategy to lose weight,” LeBlanc said, noting that the amount of time it takes for someone to begin losing weight and the amount of weight they can expect to lose vary widely from person to person based on their age, activity level and calorie intake.
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If you are pregnant or are planning on becoming pregnant soon, it can be beneficial to follow the Mediterranean diet. “Pregnant women beginning a Mediterranean diet at eight to 12 weeks pregnant had a 25% lower risk of developing gestational diabetes at 24 to 28 weeks pregnant. Following a Mediterranean diet during pregnancy is also linked with improved neurodevelopment in children and a reduced risk of adverse pregnancy outcomes,” LeBlanc said. (That said, be sure to talk to your doctor and/or OBY/GYN first!)
As a wealth of scientific data shows, there are many reasons why following the Mediterranean diet is a change worth making. To make the switch easier, use Mediterranean diet cookbooks for recipe ideas and join online communities where others following the eating plan share their favorite Mediterranean diet-friendly meals and snacks. You’ll soon see first-hand that there is no need to follow a restrictive diet to benefit your health. You can improve it one delicious meal at a time.
Related: 25 Facts to Know About the Mediterranean Diet
Sources
Kelly LeBlanc, MLA, RD, LDN, registered dietitian and the Vice President of Nutrition Programming at Oldways"Definition of the Mediterranean Diet: A Literature Review." Nutrients. 2017"Best Diets Overall 2024." U.S. News & World Reports"Mediterranean Diet and Fatigue among Community-Dwelling Postmenopausal Women." Journal of Nutrition in Gerontology and Geriatrics. 2023"Mediterranean Diet and its Benefits of Health and Mental Health: A Literature Review." Clinical Practice & Epidemiology in Mental Health. 2020"A 12-Week Randomized Intervention Comparing the Healthy US, Mediterranean, and Vegetarian Dietary Patterns of the US Dietary Guidelines for Changes in Body Weight, Hemoglobin A1C, Blood Pressure, and Dietary Quality among African American Adults." The Journal of Nutrition. 2023"Mediterranean Diet and Obesity-Related Disorders: What is the Evidence?" Current Obesity Reports. 2022"Influence of Mediterranean Diet on Blood Pressure." Nutrients. 2018"Association between the Maternal Mediterranean Diet and Perinatal Outcomes: A Systematic Review and Meta-Analysis." Advances in Nutrition. 2023"Mediterranean diet and life expectancy: beyond olive oil, fruits and vegetables." Current Opinion in Clinical Nutrition & Metabolic Care. 2018"Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence." Advances in Nutrition. 2016 Read More Details
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