1. The Mediterranean diet
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutrition benefits and sustainability.

How it works
The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:

vegetables
fruits
whole grains
fish
nuts
lentils
olive oil
Foods such as poultry, eggs, and dairy products are to be eaten in moderation, and red meats are limited.

Additionally, the Mediterranean diet limits:

refined grains
trans fats
processed meats
added sugar
other highly processed foods
Health benefits
This diet’s emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain cancers (1Trusted Source).

Though the diet was designed to lower heart disease risk, numerous studies indicate that its plant-based, high unsaturated fat dietary pattern can also aid in weight loss (2).

A systematic review analyzing five different studies found that, compared with a low fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. Compared with a low carb diet, it produced similar weight loss results (3Trusted Source).

One study in more than 500 adults over 12 months found that higher adherence to a Mediterranean diet was associated with double the likelihood of weight loss maintenance (4Trusted Source).

Additionally, the Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals (5Trusted Source).

Other benefits
Recent studies have also found that the Mediterranean diet is associated with decreased risk of mental disorders, including cognitive decline and depression (6Trusted Source).

Eating less meat is also associated with a more sustainable diet for the planet.

Downsides
Since the Mediterranean diet does not put a big emphasis on dairy products, it’s important to make sure you still get enough calcium and vitamin D in your diet.

SUMMARY
The Mediterranean diet emphasizes eating plenty of fruits, vegetables, fish, and healthy oils while restricting refined and highly processed foods.

While it’s not a weight loss diet, studies show that it can promote weight loss and overall health.