12 Reasons to Love the Mediterranean Diet

1. Surprise! No Calorie Counting.

With the Mediterranean diet, you won't be counting calories or cutting out major food groups. Instead, you'll be swapping out bad fats for heart-healthy ones (olive oil instead of butter; fish or poultry instead of red meat); enjoying fresh fruit instead of sugary, fancy desserts; and eating your fill of flavorful veggies and beans. Nuts are a mainstay, too, but keep them to no more than a handful a day. And you can have whole-grain bread and wine in moderation.

2. The Food Is Really Fresh.

When you eat like Mediterranean people do, you're not roaming the frozen food aisle or hitting a fast-food drive-thru. The focus is on fresh, seasonal food prepared in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, tomatoes, and classic Greek ingredients like black olives and feta cheese with a Quick Light Greek Salad recipe, or whip up a colorful, veggie-filled batch of Grilled Tomato Gazpacho.

3. You Can Have Bread.

Choose whole grains, a Mediterranean diet staple. Bread (and pasta) made with whole grains has more protein and minerals and is generally healthier than the white flour kind, which means it won't give you a sugar rush and then a crash. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

4. Fat Isn't Forbidden.

Fat -- the kind that's good for your heart -- is a staple of the Mediterranean diet. What is good fat? You'll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fat hidden in processed foods) not only add flavor, they also help fight diseases from diabetes to cancer. Basic Basil Pesto is a tasty way to get good-fat walnuts and olive oil into your diet.

5. The Menu Is Huge.

The Mediterranean diet doesn't limit you to Greek and Italian. The region also includes France, Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains. This Moroccan recipe with chickpeas, okra, and spices fits the healthy Mediterranean profile.

6. The Spices Are Delicious.

Mediterranean herbs and spices -- including bay leaves, cilantro and coriander, rosemary, garlic, pepper, and cinnamon -- add so much flavor you won't need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients. This recipe for Greek-Style Mushrooms uses cilantro and coriander and has a lemony kick.

7. It's Easy to Make.

Greek meals are often small, easily assembled plates called mezzes. For your own serve-it-cold casual meal, you could put out plates of cheese, olives, nuts, plus these Basil Quinoa With Red Bell Pepper and Eight Layered Greek Dip recipes. Both contain heart-friendly ingredients including olive oil, beans, whole grains, and spices.

8. You Can Have Wine.

Drinking wine with meals is common in many Mediterranean countries, where dining is often leisurely and social. Not only will wine help you unwind during the meal -- up to one glass a day for women and two for men may be good for your heart and long life. Red is the Mediterranean choice and may be healthier, but white is fine. (Unsweetened grape juice is OK, too.)

9. You Won't Be Hungry.

The Mediterranean diet lets you eat rich-tasting foods such as roasted sweet potatoes, hummus, and even this Lima Bean Spread. You digest these slowly so that you feel full longer. Hunger's not a problem when you can munch on nuts, olives, or bites of low-fat cheese when a craving strikes. Feta and halloumi are lower in fat than cheddar but still rich and tasty.

10. You Can Lose Weight.

You'd think it would take a miracle to lose weight eating nuts, cheese, and oils. But those Mediterranean basics (and the slower eating style) leave you feeling full and satisfied. And that helps you stick to a diet. Regular physical activity to keep a healthy weight is also an important part of the lifestyle.

11. Your Heart Will Thank You.

Almost everything in the Mediterranean diet is good for your heart. Olive oil and nuts help lower "bad" cholesterol. Fruits, veggies, and beans help keep arteries clear. Fish helps lower triglycerides and blood pressure. Even a daily glass of wine is good for your heart!

12. You'll Stay Sharper Longer.
The same goodness that protects your heart is also good for your brain. You're not eating bad fats and processed foods, which can cause inflammation. In their place, the Mediterranean diet's antioxidant-rich foods make this eating style a brain-friendly choice.

Diet Mistakes

If your favourite pair of jeans won't fit, the scale seems stuck, or your weight drops off only to bounce back up, there's a chance you could be making one of these 10 weight loss mistakes

1. Relying on Crash Diets

Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.

2. Skipping Breakfast

Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

3. Losing Track of Your Snacks

Maybe you count calories at every meal, but what about all those nibbles in between? There's the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son's ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you're serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.

4. Not Snacking at All

While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.

5. Loading Up on Low-Fat

Low-fat products can play an important role in your diet. Just remember that low-fat isn't the same as low-calorie, and it's not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you're getting is to check the nutritional label.

6. Sipping Too Many Calories

When counting calories, many of us tend to overlook what's in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What's worse is that liquid calories don't curb hunger. You're not going to eat any less after a high-calorie drink.

7. Drinking Too Little Water

This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. So try adding a glass of water to every meal and snack.

8. Ditching Dairy

Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.

9. Going Drive-Thru Too Often

The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you're there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.

10. Setting Unrealistic Goals

Telling yourself you'll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a dietitian.