After three months of following Mediterranean eating principles, here's what changed for me - from energy levels to blood work results. When I decided to try the Mediterranean approach to eating, I wasn't looking for a quick fix or dramatic weight loss. I was seeking a sustainable way of eating that would support my overall health and well-being.
This wasn't my first attempt at changing my eating habits. I'd tried numerous approaches in the past – from low-carb to plant-based and everything in between. Some produced quick results that faded just as quickly, while others felt too restrictive to maintain long-term. The Mediterranean approach, however, has been different.
Why I Chose Mediterranean Eating
I became interested in Mediterranean eating patterns after researching dietary approaches with the strongest scientific backing. The Mediterranean diet consistently ranks at the top for heart health, longevity, and overall wellness. What particularly appealed to me was that it isn't a "diet" in the traditional sense – it's a pattern of eating based on the traditional foods of countries bordering the Mediterranean Sea.
The approach emphasizes:
- Abundant plant foods (fruits, vegetables, whole grains, legumes, nuts)
- Olive oil as the primary source of fat
- Moderate amounts of fish, poultry, and dairy
- Limited red meat consumption
- Optional moderate wine consumption with meals (though I personally chose to skip this aspect)
I liked that no food groups were entirely off-limits, and the focus was on what to include rather than what to exclude.
My 3-Month Mediterranean Experience
Rather than diving in with a complete overhaul, I adopted a gradual approach, incorporating Mediterranean principles week by week. Here's what I experienced:
The First Month: Adjustment Period
The initial changes I made were relatively simple:
- Switching to extra virgin olive oil for cooking and dressings
- Adding a serving of vegetables to each meal
- Incorporating legumes (beans, lentils, chickpeas) 2-3 times per week
- Reducing processed food consumption
The first two weeks were an adjustment period, particularly in terms of meal planning and preparation. I was used to more convenience foods, and suddenly I was spending more time chopping vegetables and preparing beans. There was also some digestive adjustment as my fiber intake increased substantially.
By week three, I noticed my first significant change: more stable energy levels throughout the day. The mid-afternoon crash I had grown accustomed to became less frequent and less severe.
The Second Month: Noticeable Changes
In the second month, I expanded my Mediterranean approach:
- Increased my fish consumption to 2-3 times per week
- Added a small handful of nuts or seeds as a daily snack
- Further reduced red meat to once a week or less
- Started exploring herbs and spices more intentionally
This is when I began noticing more significant changes:
- Improved sleep quality (falling asleep faster and waking less frequently)
- Better digestion and less bloating
- Fewer sugar cravings
- A gradual, sustainable weight loss (about 4 pounds over the month)
The most unexpected benefit was the reduction in sugar cravings. I've always had a sweet tooth, but I found myself naturally gravitating toward fruit for dessert rather than my usual cookies or ice cream.
My Mediterranean Meal Example
A typical day on my Mediterranean eating plan might look like this:
Breakfast: Greek yogurt with honey, mixed berries, and chopped walnuts
Lunch: A large salad with leafy greens, cherry tomatoes, cucumber, feta cheese, olives, and chickpeas, dressed with olive oil and lemon juice
Dinner: Baked salmon with a side of roasted vegetables (bell peppers, zucchini, eggplant) and a small portion of whole grain couscous
Snacks: A piece of fruit, a small handful of almonds, or hummus with vegetable sticks
The Third Month: Blood Work Results
By the third month, the Mediterranean approach had become second nature. I was experimenting with new recipes, particularly those featuring legumes and different types of fish, and I rarely felt deprived or restricted.
At the end of the three months, I had my regular check-up with bloodwork, and the results were encouraging:
- Total cholesterol decreased by 22 points
- LDL ("bad" cholesterol) decreased by 18 points
- HDL ("good" cholesterol) increased slightly
- Triglycerides decreased by 35 points
- Fasting blood glucose decreased by 7 points
- hsCRP (a marker of inflammation) decreased significantly
My doctor was impressed with the changes and suggested I continue with this approach.
In terms of weight, I had lost a total of 8 pounds over the three months – not a dramatic transformation, but a sustainable pace that didn't require extreme measures. More importantly, I felt better in ways that couldn't be measured on a scale or in a lab report.
The Challenges
While my overall experience was positive, there were some challenges:
Time and Preparation
Mediterranean-style eating generally requires more food preparation and cooking than a typical Western diet. I had to adjust my schedule to accommodate more time for meal planning, grocery shopping, and cooking. Batch cooking on weekends became essential for busy weekdays.
Dining Out
Eating out while following Mediterranean principles can be challenging, depending on what restaurants are available to you. I found Greek and Lebanese restaurants were easy, but at many American restaurants, I had to make special requests or modifications.
Cost Considerations
Some Mediterranean staples like olive oil, fresh fish, and nuts can be expensive. I offset these costs by reducing my meat consumption and buying pantry staples like beans and whole grains in bulk, but it's worth noting that there was a slight increase in my grocery budget.
What I'd Do Differently
Looking back on my three-month experience, there are a few things I would adjust if starting over:
- Invest in meal prep containers from the beginning to make batch cooking more efficient
- Incorporate more variety in whole grains beyond the familiar ones (rice, pasta, bread)
- Be more intentional about physical activity alongside the dietary changes
- Keep a more detailed food journal to better track correlations between specific foods and how I felt
Moving Forward
Six months later, I'm still following Mediterranean eating principles about 80% of the time. I've found this balance allows me to maintain the health benefits while having flexibility for social occasions and the occasional craving. The approach has become less of a conscious effort and more of a natural way of eating.
What I appreciate most about this experience is that it's shifted my relationship with food. Rather than seeing foods as "good" or "bad," I now think in terms of frequency and balance. This mental shift has been perhaps the most valuable outcome of all.
Have you tried Mediterranean-style eating? I'd love to hear about your experiences in the comments below.
Comments (12)
I've been following a Mediterranean-style diet for about two years now, and your experience mirrors mine! The bloodwork improvements are similar to what I saw. One thing I love is how the emphasis on herbs and spices has made me a better cook - I now know how to make vegetables taste amazing without drowning them in salt or butter.
As a nutrition researcher who has studied the Mediterranean diet for over a decade, I appreciate your balanced perspective. You've captured the essence of what makes this pattern of eating so beneficial - it's sustainable, flexible, and emphasizes whole foods. One thing to note: the anti-inflammatory benefits you observed (lowered hsCRP) are particularly significant for long-term health outcomes.
I'm curious about the olive oil aspect. Did you find it difficult to adapt to using olive oil for cooking at higher temperatures? I've heard it has a lower smoke point than some other oils, and I'm wondering if that was a challenge for you.
@Alex - Great question! I use extra virgin olive oil for lower-temperature cooking and dressings, but for higher-heat cooking (like searing or stir-frying), I use regular olive oil which has a higher smoke point. Contrary to some myths, quality olive oil is actually quite stable for most cooking methods. For very high-heat cooking (like certain stir-fries), I occasionally use avocado oil, which is also a healthy monounsaturated fat with a higher smoke point.
As someone who grew up in Greece, it's interesting to see how the "Mediterranean diet" is interpreted in other countries. What you're describing is pretty close to how my family has always eaten. One suggestion - try adding more herbs like oregano, rosemary and thyme to your cooking. They not only add flavor without salt but have health benefits of their own.
I've been considering trying this approach because my doctor recommended it for my high cholesterol. My concern has been the time commitment for food prep. Do you have any shortcuts or time-saving tips that worked for you?
@Robert - Sunday meal prep made a huge difference for me. I would cook a big batch of beans or lentils, roast a tray of mixed vegetables, and prepare a grain like brown rice or farro. Then I'd assemble different combinations throughout the week. Frozen vegetables are also a great time-saver and just as nutritious as fresh.
I just started the Mediterranean approach two weeks ago, and the digestive adjustment you mentioned is real! Did you find any specific foods that were easier to introduce first? I'm struggling a bit with the increased fiber.
Your blood work results are impressive! I've been following a similar eating pattern for about 4 months now, and my next check-up is in a few weeks. Hoping to see similar improvements. One question - did you notice any changes in your skin or hair quality? I feel like mine have improved but wondered if others experienced this too.
@Sophia - I found that starting with smaller portions of legumes and gradually increasing helped with the adjustment. Also, properly soaking dried beans before cooking them can make them easier to digest. And making sure you're drinking plenty of water with the increased fiber intake is essential!
@John - Yes! I didn't mention it in the article, but my skin definitely improved - fewer breakouts and a more even tone. My hairdresser actually commented that my hair seemed stronger at my last appointment. I think the increased healthy fats from olive oil, nuts, and fish probably contributed to this.
Do you have any favorite cookbooks or recipe resources that helped you with Mediterranean cooking? I'm trying to add more variety to my meals but I'm running out of ideas!
@Tanya - "Mediterranean Every Day" by Sheela Prakash was my go-to cookbook when I started. For online resources, I found the Mediterranean Dish blog really helpful - lots of authentic recipes with common ingredients. I also joined a Mediterranean cooking Facebook group where people share their meal ideas and adaptations!