How to do the Mediterranean Diet when you don’t live in the Med

The long-term effects are pretty impressive too

According to experts, this lifestyle choice will make for a healthier old age, helping to reduce brain age and increase life expectancy. In June 2023, Israeli scientists found that a slightly tweaked version of the diet – where green tea, walnuts and a green smoothie were added – helped to improve brain health in overweight adults (obesity has been found to age the brain). 

The researchers, from the Ben-Gurion University of the Negev, recruited 102 overweight people aged 52 and over, and asked them to follow a ‘green Mediterranean’ diet for 18 months. They found that more than half had a younger brain age by the end of the study, with a one per cent drop in BMI resulting in a nine-month drop in brain age.

It also has positive effects in the field of mental impairment. In 2023, a study led by Newcastle University and published in the BMC Medicine journal found that a Mediterranean diet could reduce dementia risk by almost a quarter. 

Meanwhile, a Harvard study revealed that following a Mediterranean-style diet could lengthen your life. Researchers found that of the 4,600 women asked to follow the diet, those who did were more likely to have longer telomeres, which ‘sit’ at the end of our chromosomes and protect our DNA. Over time these gradually shorten, weakening our defences. The researchers found that the diet protected telomeres from fraying and shortening, which is linked to a longer life expectancy.

Can a Mediterranean diet be ideal for weight loss?

“The Mediterranean diet is not focused on weight loss per se, but rather a way of eating a healthy, balanced diet that provides the body with optimum nutrition,” says Rice. “However, the effects of eating this way can certainly help to maintain a healthy weight because the body feels satiated thanks to the good balance of complex carbs, lean protein, healthy fat and fibre. This prevents cravings and regulates appetite.”

It also supports gut health, says Rice, which plays a role in weight management. Several studies have found that obesity is associated with lower gut bacteria diversity (you can keep yours diverse by eating a wide range of plants, beans and whole grains). 

But while it was never designed to be a weight loss diet, in one study involving more than 30,000 people living in Italy, researchers found that those who followed the Mediterranean diet for about 12 years were less likely to become overweight or obese. A review of five studies by Harvard Health found that, on average, people lost between 9 and 22lbs after one year following a Mediterranean-style diet compared to 6 and 11lbs on a low-fat one.

Watch out for the risks

“The only thing to watch out for is not eating too many nuts, which are very calorific,” says Rice. “Intake should be limited to around 30g per day [roughly a small, cupped handful].” 

This diet is also full of foods like cheese and olive oil that, while nutrient-rich, contain a fair amount of calories which can lead to weight gain if eaten in large portions. For example, two tablespoons of olive oil contains around 240 calories, so remember to drizzle rather than pour.

However, according to Gabriela Peacock, a nutritionist to the royals and the author of 2 Weeks To A Younger You, it’s best not to get too hung up on this: “Olive oil contains monounsaturated fats, which have been shown to extend lifespan as they reduce the risk of heart disease by improving insulin sensitivity, boosting immunity, and supporting healthy weight loss. It’s no coincidence that olive oil is a key component of the diet in the Mediterranean, where they live long and sprightly lives.” Other sources of monounsaturated fats include avocado, nuts and seeds. 

Another component of the diet is cheese, which is high in saturated fats and can increase ‘bad’ cholesterol. However, cheese is also a good source of protein, calcium (important for bone health) and B vitamins, which help the body release energy from food. Meanwhile, a recent study found that people who ate dairy were less likely to get heart disease than those who ate the same amount of saturated fat from red meat. So, limit your intake and pick cheeses that are as minimally processed as possible, such as feta, halloumi, Parmesan and mozzarella.