Cuisines from southern France, Greece, Tunisia, Morocco, Spain, and southern Italy make up what is referred to as the Mediterranean diet.   The Mediterranean approach to eating is widely accepted as one of the healthiest diets in the world.  In this case, the word “diet” refers to a particular cuisine, but experts have found that this same method of eating can provide rapid and healthy weight loss!

Made up mostly of fresh fruits and vegetables, whole grains, heart-healthy oils and fats, nuts and beans, and lean protein, this diet enables you to eliminate unhealthy processed foods with little effort. Most medical experts agree that processed foods are the main culprits of many of our health issues!

The Mediterranean diet can help you achieve and maintain a healthy weight, without the deprivation associated with most diets. Amazing health benefits have been attributed to this particular diet. These benefits include a decrease in the risk of Alzheimer’s and dementia, heart disease, and even cancer!

To get started, stock up on vegetables of all kinds. Fresh is best, but that's not always possible. Frozen is better than canned, but canned vegetables work in a pinch. You may want to consider rinsing them before cooking to remove the extra sodium.

Fruits are similar to vegetables in that fresh is best, but frozen works too.

As for your lean protein, eat plenty of beans (rinse the canned ones first), fish, soy products, eggs, seafood, and lean cuts of meat.

Only eat whole grains, in the form of pasta, bread, rice, quinoa, air popcorn, and cereal.

Dairy products should be low-fat or fat-free, and limited. Fats should be in the form of nuts such as almonds, walnuts, pecans, and peanuts, but only a handful a day.

Your main source of fat will be extra virgin olive oil. Canola oil is acceptable. Enjoy olives and avocados to add flavor, but use sparingly.

Enjoy delicious, stuffed bell peppers: Cut a large red bell pepper in half and clean out the seeds. Place sliced garlic and sliced Greek olives in the bottom of each half. Place cut tomato wedges in each until full. Drizzle one teaspoon of extra-virgin olive oil over each. Place on a foil-lined cookie sheet and bake at 375 for 50 minutes. Experiment with different stuffings such as onions, mushrooms, lean protein, etc. Sprinkle with a little feta cheese for variety.

Start experimenting with your concept of salads. A great "side salad" can be made in a small bowl with a few cherry tomatoes cut in half, a few thin slices of onion, a few thin slices of avocado, a few Greek olives sliced, and a teaspoon of extra-virgin olive oil and red wine vinegar.

Make a tangy cucumber salad with English cucumbers. Use a processor or the side of an old metal grater to slice them nice and thin. Add thinly sliced onion if you like that.Add salt, pepper, and garlic powder, along with one tablespoon of extra-virgin olive oil and about 2-3 tablespoons of apple cider vinegar. The longer this sits in the refrigerator, the better it tastes. It's a great dish to keep handy when you need a quick snack!

Try some whole grains that you may not have tried before. Quinoa is full of protein, quick and easy to make, and it takes on the flavor of other foods. Cook it in chicken or vegetable broth instead of water to add more flavor. After cooking, add sauteed onion, mushrooms, vegetables, meat, etc. The possibilities are endless.

Prepare your favorite fish in a pan with canned tomatoes, artichoke hearts, Greek olives, and garlic cloves. This is especially good with salmon. Once the tomato mixture is bubbling, lay the fish on top, cover, and cook for ten minutes. Serve on a bed of cooked spinach and sprinkle a little feta cheese on top!

The Mediterranean diet is not about counting calories or fat grams. If you eat the right foods in reasonable portions, and combine that with daily activity, you will experience rapid and healthy weight loss! The Mediterranean diet encourages you to use extra-virgin olive oil. The addition of this heart-healthy oil provides a sense of taste and satisfaction that we associate with “comfort foods.”   You will discover that you are not really “dieting” but that you have simply changed your way of eating.  Unhealthy processed foods will no longer hold any appeal for you.  You will be tempted and enticed instead by fresh, nutritious foods that are full of color and flavor!