Try these simple tweaks to make your diet more Mediterranean – including 75p trick which can help you lose weight and boost your health
A Mediterranean-style diet plan has long been hailed as the secret behind Italians and Spaniards living long and healthy lives, as well as their nations’ low rates of obesity.
The plan — which features fibre-packed grains and a host of fruit and vegetables — has even been lauded for slashing the risk of developing chronic illnesses.
Moderate amounts of lean proteins, such as fish, seafood, and poultry, are encouraged, as are eggs, certain dairy products and wine — red wine, in particular, with meals.
By contrast, saturated fats, red meats, fried foods, ultra-processed foods, sweets, and simple carbs should be limited.
But what many people don’t realise, is that the Mediterranean diet isn’t a plan with strict criteria — and implementing it won’t cost you as much as a two-week break on the Amalfi Coast.
You don’t need to overhaul your diet overnight, and as the plan is inherently flexible, and it shouldn’t mean a massive change to what you buy, cook and eat.
The Daily Mail spoke to three of the UK’s leading diet experts, who all agreed that small, consistent changes are far more effective and sustainable long term, can help you lose weight and boost your health.
Blend beans into sauces or soups
‘Try blending a handful of cooked white beans into tomato sauce or soup to make it creamy without the need to add cream or other dairy,’ Ms Lambert says
It’s estimated most Britons only manage to eat around 20g of fibre a day, falling short of the NHS’ recommendation of 30g.
Pulses like lentils, chickpeas and white beans are a Mediterranean staple and they’re versatile, filling and another great source of fibre.
Furthermore, they’re budget-friendly, with a 500g bag of dried cannelli beans coming in at around £2 at Tesco, and a tin of pre-cooked beans just 75p at Waitrose.
Rhiannon Lambert, Harley Street nutritionist and author of The Science of Nutrition says that you don’t need to start cooking bean-based meals, simply incorporate the little nutritional powerhouses into your favourite dishes.
She told the Daily Mail: ‘Try blending a handful of cooked white beans into tomato sauce or soup to make it creamy without the need to add cream or other dairy.
‘It’s a really easy way to make meals taste indulgent but also increase your fibre intake across the day.’
High fibre diets have long been associated with weight loss.
Fibre falls into two main types, insoluble and soluble, both of which can contribute to slimming down in different ways.
Insoluble fibre is the indigestible plant matter we can’t readily absorb, like fruit and vegetable skins, and is also found in wholemeal foods including beans, pulses and lentils.
Eating this fibre naturally slows down digestion and makes the extraction of glucose a more gradual process, which prevents blood sugar spikes, helping to curb hunger pangs and cravings.
Previous studies found that dieters who opted for high fibre diets reported greater weight-loss than their peers.
One, which involved tracking 43 participants over three months, found the 27 who followed a high fibre diet lost more weight than 16 controls despite their overall calorie intake being similar.
Furthermore, a study commissioned by the World Health Organisation in 2019 showed that people who eat lots of high-fibre and wholegrain foods are at a much lower risk of developing heart disease, stroke, diabetes and other chronic diseases.
Add, don’t restrict
The plan — which features grains and a host of fruit and vegetables — has even been lauded for slashing the risk of developing chronic illnesses
Severely restricting food is a common diet hurdle that often ends in failure. For this reason, diet experts instead urge slimmers to find a balance.
‘Begin by adding more plants to your plate rather than cutting foods out,’ Dr Federica Amati, head nutritionist of the popular ZOE app, says.
‘Try an extra handful of vegetables at dinner, a piece of fruit with breakfast, or a portion of beans in your salad.
‘Gradually increasing your intake of vegetables, fruits, whole grains, nuts, and legumes helps your gut adjust to more fibre, making the change both comfortable and lasting.’
Under NHS guidance, adults should consume at least 30g of fibre every day and the nutrient is a key cornerstone of the Mediterranean diet.
But latest Government figures show up to 96 per cent of adults in the UK don’t meet this requirement.
According to Kim Pearson a nutritionist who runs a London-based clinic specialising in weight loss, you should aim for half of your plate to be vegetables.
Under NHS guidance, adults should consume 30g of fibre every day—equivalent to around five portions of fruit and veg, as well as two thick slices of wholemeal bread and a large jacket potato with the skin on
‘Add whole fruit for dessert, and stir ground flaxseed or chia into yoghurt or smoothies for an easy fibre and omega-3 boost,’ she says.
Meanwhile, Ms Lambert, also recommends switching up the whole grains you use.
‘One of the simplest Mediterranean-inspired swaps is to add fibre-rich grains like pearl barley, buckwheat, bulgur wheat, farro, freekeh, brown rice, instead of relying on white or refined carbohydrates sources,’ she says.
‘These wholegrains add texture and flavour while naturally increasing our fibre intake.’
Use smart, affordable swaps
Specialist, pricey, calorie-counted diet foods may seem like a good choice.
But often they can filled with ultra-processed ingredients that leave you hungrier more quickly.
By contrast, the Mediterranean way focuses on whole ingredients — and it shouldn’t have to cost more.
Kim Pearson (left), is a nutritionist who runs a London-based clinic specialising in weight loss; and Dr Federica Amati (centre), is head nutritionist of the popular ZOE app; and Rhiannon Lambert (right), is a Harley Street nutritionist and author of The Science of Nutrition
‘Frozen vegetables, or canned beans and tomatoes with no added salt or sugar, are nutritious and budget-friendly options,’ Dr Amati says.
‘Their nutrient levels are often just as high as fresh produce.’
Shopping seasonally and planning meals around what’s on offer can also make a big difference, she adds.
Prioritise protein
The diet focuses on fresh fish, lean cuts of meat, and protein-packed beans and pulses
‘Protein is vital for maintaining muscle as we age, which promotes good metabolic health, weight management and overall strength,’ Ms Pearson says.
She recommends including a source at every meal which could include a portion of wild fish, unprocessed meat or vegetarian options like free range eggs, beans or lentils — both of which you can pick up tinned for under £1.
‘This will help you feel satisfied for longer and supports stable energy throughout the day,’ she says.
In addition to providing you with good-quality protein, these changes will also reduce your intake of saturated fats.
Include healthy fats
It’s not just about the level of healthy fats if you are using these oils to cook with rather than drizzle on salads, you might want to consider their smoke points — the point at which the oil breaks down
Olive oil, meanwhile, is a key component of the Mediterranean diet and it has well established health benefits.
Ms Pearson suggests using it in place of refined oils like sunflower or vegetable oil.
‘Use it as your default cooking oil, just be careful to cook on a low to moderate heat.
‘It provides monounsaturated fats and antioxidants that support heart health and help reduce inflammation,’ she says.
‘Drizzle [extra virgin olive oil] over vegetables and salads.’
This is because extra virgin olive oil begins to break down when overheated.
Its smoke point — the temperature at which it starts to burn and release smoke — can be as low as 160°C, rising to around 190°C for higher-quality oils.
Beyond that, it starts to lose its beneficial compounds and produce harmful molecules called free radicals, which can damage cells and may raise the risk of heart disease.
Plan for success
But most importantly, you’re more likely to stick long term to the Mediterranean diet eating plan if you feel supported.
‘Simple tools like recipe books, meal plans, or a weekly food checklist help make healthy choices automatic,’ Dr Amati says.
‘If you enjoy cooking, join a local class or cook along with friends, it’s proven to boost motivation and long-term success.
‘By taking these small steps, you can enjoy the flavour, variety, and health benefits of the Mediterranean diet, no matter where you live.’
