The Mediterranean Diet Plan


Countries bordering the mediterranean have built up a solid reputation for sunshine, great tasting food, as well as impressive health statistics, featuring some of the lowest rates of heart disease, and increased life expectancy in the western world.1.

This has created a lot of attention towards the mediterranean diet which is not a typical weight loss diet, but more of a set of habits inspired by the traditional eating habits of people living in the mediterranean.

Fitium is an online personalised weight loss system that takes advantage of some of the core fundamentals of the Mediterranean diet and incorporates these into a complete diet plan tailored to your diet goals.

Click here to find out more about our unique approach to weight loss, and how our personalised diet plan can help you lose weight the smart way.

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A taster of our Mediterranean inspired meal plans

Fitium features a wide range of meal plans tailored to your diet needs, that take advantage of nutrient rich whole foods and healthy fats.

  • Reduce those cravings
  • May increase life expectancy
  • May lower risk of heart disease2
  • Tasty nutrient rich meals
  • May lower cholesterol2
  • Encourage fat burning

How Does The Mediterranean Diet Work?

The mediterranean diet consists of fresh whole foods rather than processed or refined foods. Here you won’t find many ready meals, but freshly prepared pastas, breads, seasonal produce and home cooked meals.1

Vegetables, legumes and fruits usually accompany most meals, and provide good sources of fibre, antioxidants, vitamins and minerals.

Olive oil is frequently used in dishes instead of butter or other vegetal oils. And combined with frequent fish and seafood they provide a good source of Omega 3 fats which have been associated with keeping a healthy heart

Poultry, eggs, and dairy are consumed in moderate portions daily to weekly

Red meats are eaten less frequently, but tend to be of higher quality (no processed meats here)

Sugar plays a smaller role and mostly comes from natural food sources.

Red wine is part of the culture, but drunk in moderation.

The mediterranean is also associated to a less sedentary lifestyle with an emphasis on a healthy habits and more physical activity.

Is the Mediterranean diet healthy?

The mediterranean diet features an emphasis on whole nutritionally dense foods, a balanced yet moderated approach to different food groups, as well as a healthy active lifestyle in general.

Olive oil is a big proponent of this diet, which makes the mediterranean diet higher in monosaturates, and lower in saturated and trans fats which helps lower bad cholesterol (LDL) and maintain good cholesterol (HDL).3

As a result the mediterranean diet is currently considered one of the healthiest diets around, due to many studies linking it to lower rates of cardiovascular disease, increased life expectancy, protection from type 2 diabetes, lower rates of cancer and healthy weight loss.4

Is the Mediterranean diet for you?

The mediterranean diet is a great starting point as it emphasizes healthy eating habits which have been tried and tested for centuries with great results.

But the mediterranean diet is more of a lifestyle, than a weight loss focused diet, and therefore might not be appropriate for everyone. For example:

If you are looking to lose weight, be wary of mediterranean dishes as they can sometimes pack a lot of calories and be high in fat due to copious amounts of olive oil.

Dishes typically contain a lot of salt, which might not be appropriate especially if you suffer from hypertension.

Low intakes of red meat and eggs could make it harder to meet your iron requirements, especially for women.

Red wine in moderation has health benefits due to high resveratrol content, but the alcohol content could also sabotage your weight loss efforts.

But combined with sound nutritional judgement, you will benefit from making some of the changes suggested in this diet.

How does Fitium compare?

Fitium shares some of the core fundamentals used in the mediterranean diet, which include a focus on:

  • Nutritionally dense whole foods packed with vitamins and minerals
  • Fibre rich vegetables and legumes to keep you satisfied
  • Healthy Omega 3 fats for a healthy heart
  • Lean animal proteins from fish, seafood and poultry

As well as a focus on food being a source of pleasure rather than a pain.

But, Fitium is not just a diet, but a complete weight loss system tailored to your needs, featuring everything you need to start getting results fast.

Find out moreabout our personalised plans


[1] Mediterranean diet pyramid: a cultural model for healthy eating. Harvard School of Public Health
[2] Primary Prevention of Cardiovascular Disease with a Mediterranean Diet New england journal of medicine
[3] Kris-Etherton, Penny, et al. "Lyon diet heart study: Benefits of a mediterranean-style, national cholesterol education program/american heart association step I dietary pattern on cardiovascular disease." Circulation 103.13 (2001): 1823-1825. INSERM (Institut National de la Santé et de la Recherche Médicale)
[4]Knoops, Kim TB, et al. "Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women." JAMA: the journal of the American Medical Association