How to Eat Healthy and Lose Weight Naturally

At it’s most basic, weight loss is all about burning more energy than you need. That seems to be not so hard, but if it were so easy, no one would have a problem. While your metabolism is linked to body weight, it might not be the way you want. Unlike common belief, a slow rate of metabolism isn’t the leading cause of excessive fat gain. While your metabolic rate affects your basic energy needs, it is what, and how you eat as well as your physical activity that affect your weight.

It can be tempting to blame your metabolic rate for that extra weight, but metabolism is a natural process and, in the end, it’s your body that decides how to balance it to meet your energy needs. That’s why most people following the “so-called” starvation diet programs (Low Carbs, Low Calorie, and so on…), have a reduced metabolism. Only in exceptional circumstances you’ll get substantial fat gain from a condition that slows down your metabolism, for example, the Cushing’s syndrome or through an under active thyroid (hypothyroidism).

Unfortunately, eating excess calories causes weight gain. To lose weight naturally, then, you should create an energy loss by consuming fewer calories or increasing the calories you burn via physical exercise, or both.

“At the age of 51 I found myself overweight and needing to lose around 21lbs. I had tried the South Beach Diet but found it too restrictive.

I found the Mediterranean diet website and found it really interesting; The food plans are really easy to follow. I have very rarely felt hungry and sometimes have a double take on what I have to eat some days as it looks too much but its correct.

I feel good and my clothes feel much better on me, (not bulging at the seams) I am enjoying the variety of healthy foods on the plan which includes fish, pasta, bread, fruit, vegetables, cheeses and lots of olive oil.

This is a diet I could definitely stick to as I want to eat healthy, maintain my weight and make this a way of eating for the rest of my life. I have no reservations about recommending this way of eating to anyone. “

Mary Thomson (*)

This is just one of the stories from our readers that shows how they lost weight safely and effortlessly with the Mediterranean diet. Don’t trust people offering you “miracle” weight loss supplements, super foods and so on. …all you need is listed below. ..let’s discover it!

Set Your Target Goal

Healthy eating takes a real, long term commitment. The more regular your dietary habits are than the higher the chances of maintaining a healthy weight.

Don’t be stressed by calorie counting or complicated calculations like the BMI (Body Mass Index). Even though we could easily reduce our calorie consumption, it’s body that ultimately decides how many calories to use and what to do with this extra energy. Consequently limiting our calorie consumption could have a short-term impact on the body weight.

Body mass index isn’t a safe way of diagnosing over weight or obesity. It’s because body weight is not a definitive way of measuring your risk. It’s having a high percentage of extra fat that makes someone over weight. For example, a “big boned” person may weigh more, but that obviously does not mean he has more fat.

The body mass index also tells you precisely nothing about where the extra fat is located in the body. When it comes to measuring health risks, in particular cardiovascular problem, it’s fat location (especially if it’s around your belly) that is much more effective than the overall amount of body fat.

Don’t eliminate the foods you love. It is a recipe for disaster and could cause distress, as well as vitamin and mineral imbalances.

Keep a Food Diary

Have a food diary and write the foods you eat daily. Include serving sizes, cooking methods as well as your hunger levels. Determine those “extra” foods you eat each day and try to remove or replace them with a healthier alternative. You can download our free food diary here.

Identify Your Mistakes

Probably the most common mistake people make is to be enthusiastic and / or impatient with their weight loss plan. They may reduce their calories too much and the body could respond by reducing metabolism and slowing down weight loss. To avoid this, make smaller changes to your diet plan. Your patience could probably pay off in terms of constant fat loss, more vitality, and fewer food cravings.

Counting calories excessively is another mistake. It’s your body that ultimately decides how many calories to use and what to do with them. Weighting every day or several times a day has little value because your body weight may vary. On a weight loss diet, you could even gain weight (or keep it) but still lose some fat (e.g. You’ve built muscle mass with exercise).

Other common mistakes are eating on large plates and bowls, making too large portions, overeating red meat, chicken skin, snacks, refined carbs or sugar.

Eliminate All The ‘Bad’ Foods You Have Found

Stay away from calorically packed foods (e.g. Processed foods) and select vegetables and fruit. Their higher water and dietary fiber content have fewer calories than processed foods. You should stop drinking sodas. You should reduce or stop alcohol consumption. You’ll need to reduce salt & sugar consumption. Read food labels and avoid anything that has sugar as its primary source of carbohydrates or has corn syrup and hydrogenated fats as ingredients. Don’t be fooled by the words “Multi grain” “Low-fat” or “Fat free” because they are just elegant words to describe refined carbohydrates or added sugars and calories.

List of Foods You Should Not Eat


Learn How to Control Portions

Have a delicious breakfast, people who regularly skip the breakfast meal are 4.5 times more likely to become over weight compared to those who eat breakfast. Keep the lunch simple and make dinner the smallest meal of the day. Fill 50 % of your plate with fresh veggies and fruits and reserve the other quarters for a portion of healthy carbs and lean proteins.

Lightly Exercise

You’ll need to integrate “Fast Walking” to your weight loss program to speed up the fat burning. Not only is fast walking healthier and much easier on the hips, it also produces a higher percentage of fat reduction compared to running.

Closing Toughs

Everyone is different – metabolically, mentally, and circumstantially. That is why, there’s no single diet program that is effective for all. Each person should get what works best for him- or herself. There are basic rules of healthy eating that apply universally. Understanding these rules is essential to finding the perfect plan for you.


  1. H.Krishnan says:

    can you provide a schedule of diet for a day.

  2. Michael Leigh says:

    Why is popcorn on your “avoid list”? A full bag of air popped popcorn contains less than 100 calories, and is a good source of fiber; it also is quite filling, avoiding the “hungar games” of nibling.

  3. Lezlee Shulik says:

    Why no dairy products? Even if low fat?
    Why no hamburger but not all beef?
    Can you explain “Tinned” fruit?

  4. Lezlee Shulik says:

    This is great information in a usable format.
    Can this be printed to share with others?

  5. @Michael,

    Maybe we should put popcorn on the “moderate consumption” list. Corn is usually thought of as a vegetable, but it is probably more accurately categorized as a grain. It has a “borderline” glicemic index of 54 (Not so good, meaning it breaks down rapidly).

    @Lezlee the traditional Mediterranean diet is very low in beef and milk/dairy consumption: Tinned means: “Preserved in a sealed airtight container made of tinplate or aluminum”. Feel free to print it and share :-)

    @H.Krishnan Have you downloaded our free diet menu?


  6. Jennifer Dalenburg says:

    I love the Mediterranean Diet, but really need a diet that plans out meals, not just what to eat but exact meals.
    I have downloaded the diet menu but can’t find it and when I attempt to download again, it will not download.
    Love all that you stand for though!

  7. Betty Jane says:

    Where do you get the free diet menu? It also says no alcohol, but I thought red wine was a part of the Mediterranean diet and considered good for your heart in moderation.

  8. @Betty and Jennifer

    I’ve sent you the free diet menu via mail


  9. Hello,

    Could you please email me the free diet menu. Thank you

  10. @Lynette I’ve sent you the diet menu!


  11. Please email me the free diet menu. Thanks!

  12. @Michelle Mail sent! Ciao!

  13. Hi
    No cheese? Most mediterranean dishes here in Cyprus have cheese in

    Please send me the free diet menu cant get it Thank you
    Love your receipes!!

  14. Please could a have a copy of the diet menu. I might have a problem with the dairy but wil give it a go. Thanks!

  15. If I have a vice, it’s coffee….sweetened and creamed! I have been using a sweetener made from stevia – is this not good? I only use this in my morning coffee and the creamer is non-dairy. Is there another sweetening alternative or just do without?

  16. Can you please email me the free diet menu as well? Thank you

  17. I too, need not just the diet menu, but simple planned meals. Looking at the data and planning meals is not easy for me! Thank you!

  18. All diet menus sent!


  19. Hi, can you also please email a copy of your free diet menu. I have also been unable to download it. Thanks .

  20. becky wiener says:

    I tried to download menu also, but it would not let me either. I sure you are sick of hearing it, but please send to me also.

    Thanks Enrico!

  21. Liz Foley says:


    Please send me the M diet menu! I am 60 and want to lose 30 lbs. I’ve gained 10 lbs per year since I stopped smoking 3 years ago so I need help.

    Elizabeth Foley

  22. Elizabeth Foley says:

    can you send me the diet menu and meal plans. Thanks so much.

  23. All diet menus sent !


  24. Mary Carrington says:

    Please email diet menu and meal plans. Can not download. Thanks

  25. Please send me a copy of your daily menu.

  26. Menus sent!


  27. Hello Enrico! Do you have the menu plans available as you have sent them to people…I just thought I could go take a look if they are on your site. I would like to see the daily menu also. I eat good foods – but if there are planned menu’s – so much easier when we are sooo busy.

  28. Please send me a copy of the free diet menus and meal plans. Thank you!!

  29. @ Julia and Dianne I’ve sent you the diet menu ;-)


  30. Could you please email me the free diet menu. Thank you

  31. @Jess, I’ve sent you the menu :-)

  32. i am diabetic…is this a good diet for me?

  33. @Audrey, Yes!

    We have a lot of diabetics on board :-)

  34. Love the healthy eating and portions chart! If a person were to add several days a week of strength training in with the program, do you need to add more protein or extra portions of anything?

  35. Don McClellan says:

    Great website! I’m a diabetes nurse educator in Milwaukee, Wisconsin and refer all capable patients to your website, but as mentioned above I don’t think they can access the free menu. If you you could send me a copy that would be great. Also, can I reproduce/ copy the menu for patient use? Keep up the great work!!

  36. @Don,

    I’ve sent you our sample menus!

    Thank you!

  37. Jo Ann Waner says:

    I need sample menus please. Thank you!

  38. @Jo Ann, I’ve sent you the diet menu :-)

  39. Hi! Love your website and the info you provide. I can’t seem to get the diet menu.

  40. I’d love it you could send me the diet menu as well :) keep the med-lifestyle alive!

  41. @Gina and Anna, I’ve sent you the diet menu :-)

  42. I am gluten intolerant, do you have a list of alternatives?

  43. Great website! I, like others, could not download the menu. Please send it :) Iwas also curious about the question if I work out do I need to increase my food intake? Thanks!

  44. @Jena, I’ve sent you the menu.


  45. Stephanie Sellers says:

    Please send me the wkly menu

  46. @Stephanie I’ve sent you the menu :-)

  47. Very interested in this and tried to download the menu plan. Could not do so. Can you help?

  48. @Elan, I’ve sent you the menu :-)

  49. Lisa Take says:

    I also need a weekly diet menu to at least get me started. Can you help?

  50. @Lisa, I’ve sent you the menu :-)

  51. @Lisa, I’ve sent you the menu :-)

  52. @Lisa, I’ve sent you the menu :-)

  53. Why is basmati rice not allowed on this diet.

  54. Please send me the free diet menu as well. Thank you! Much appreciated. Are there alternatives to dairy. I tried Almond Milk in my coffee and it isnt the same? For starters, is coffee ok to drink or should it be avoided? What is a healthy way to make coffee – since I like half and half and sugar? Thanks again

  55. Louise Allaire says:

    I am so happy to have found you. My 16 year old granddaughter and I just started the Med Diet and would love your free diet menus. Thank you and God bless you both, Louise

  56. Laurie Reynolds says:

    Could you please send me the free diet menu and weekly menu. It also states a weekly grocery list is available but I cant find that either.

  57. #Laurie,

    I’ve sent you the menu :-)

  58. I need a diet with planned out meals.
    I would like to get the diet menu and meal plans, also the weekly menu plus the weekly grocery list if available.

    How do I get the free menu offered, I tried to download it and also tried copying it but I can’t.

    Please can you help?

    Thank you


  59. Hello Marie,

    I’ve sent you the menu.


  60. Connie Langston says:

    Can I have a copy of the menu please.

  61. @Connie,

    I’ve sent you the menu :-)

  62. please send me the menu as well…. and Thanks

  63. Hello Janet,

    I’ve sent you the menu :-)

  64. Please send diet plan. Want to try now as I’m ready. Must give up sweets and all things bad.

  65. Please send diet plan. Thank you

  66. Can u please send me the free diet menú.Thank you

  67. Sent!

  68. Hi Enrico

    Could you please send me your menus it sounds fantastic.

  69. Can someone please send me the free diet menu. . Thanks

  70. please send me a. easy weekiy diet menu not too confusing for me thankyou

  71. I need help. Trying to lose for 1 month. Can’t lose a pound. Exercise daily. Pls send weekly menus. T/U

  72. Frances Cummings says:

    Can you send me the free menus please

  73. Can you please send me the free menus. Thanks

  74. Hi,

    I’ve sent you the menus :-)

    Thank you

  75. juan camilo says:


    Podría enviarme el menú por favor?

    Es muy interesante y muchas gracias por compartirlo.

  76. Please send me the free menu. Thanks

  77. Hello May I ask how to buy this book from asia?

    Please can you send me the free menu. Thanks

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