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Step 1
Stock your refrigerator with fresh fruits and vegetables. Produce plays an important role in the Mediterranean diet. It's both low calorie and high fiber, which means you'll feel fuller on fewer calories. Aim to eat fruits or vegetables with every meal, even snacks. Vegetables should form the base of your main dish, with whole grains and low-fat meats taking a back-seat role.
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Step 2
Replace salt with herbs. Salt can cause you to retain water, making you heavy and bloated. When cooking meals, don't add salt, and use products that don't include a lot of salt. This doesn't mean you have to scrimp on flavor. Using fresh herbs, such as garlic, basil and rosemary, add a burst of flavor to your dishes.
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Step 3
Avoid eating red meat. The diets in Mediterranean countries contain little, if any, red meat. Red meat is often high in saturated fat, which has been linked with heart disease. Instead, use low-fat protein sources, such as chicken, fish, shellfish and legumes. When you do eat red meat, choose cuts that are lower in fat.
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Step 4
Drink a glass of red wine with your dinner. Researches have linked the flavonoids in red wine with reducing stress and acting as an antioxidant. Furthermore, when you have a glass of wine with your meal, you tend to slow down and focus on the food you're eating. Eating slowly can help you eat less and feel more satisfied.
