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5 Weight Loss Benefits People Have Experienced on the Mediterranean Diet

A new survey found out all the positive changes people saw.

Although it's called the Mediterranean Diet, this way of eating focuses on flexibility instead of counting calories or cutting certain foods. And this makes it an easier plan to follow. According to the U.S. News & World Report, it takes the top spot in four different rankings including Best Diets Overall, Easiest Diets to Follow, Best Diabetes Diets, and Best Plant-Based Diets.

A survey from the company, in partnership with America's Test Kitchen, asked over 230 people who follow the diet some questions about the positive things that have come from the Mediterranean Diet. Here's what they said.

More energy


Almost 80% of those surveyed said they saw positive changes to their health like more energy. "I feel as though I have more energy and sleep better," one said.

Since it takes the top spot as the easiest diet to follow, according to the U.S. News, eating along the Mediterranean Diet is a great way to put pep into your step.

If you're headed out to eat, here are 30 Mediterranean Diet-Approved Menu Items at Your Favorite Restaurant Chains.

Exercising more


A quarter of those who answered the survey said they are exercising more and have more energy because they are eating foods like fish, chickpeas, seeds, nuts, olive oil, grains and more. A 2019 study published in the Journal of the American College of Nutrition found that the exercise performance of those eating on the Mediterranean Diet improved almost immediately or after a few days.

Where does the diet rank in a list for this year? Here Are the Best Diets of 2020 According to Experts.

Excited to cook

couple cooking

Although it isn't necessarily a result of Mediterranean Diet weight loss, those who followed it say they enjoy making food more than ever. "My biggest addition has probably been the increase in the amount of healthy fats I consume, such as EVOO (extra-virgin olive oil). I've also started using more marinated artichoke hearts, capers and various sorts of olives, and I really enjoy the depth of flavor and briny attributes they bring to dishes," one survey respondent said.

Others said they enjoy making dishes like hummus, pasta, couscous, quinoa, and tabbouleh.

Related: The Only Authentic Hummus Recipe You'll Ever Need

Better skin

senior woman putting on the cream

Mediterranean Diet weight loss can lead to clearer skin! By eating fewer sweets, red meat, and dairy in addition to more vegetables and healthy fats, one respondent said they experienced a benefit of losing weight that isn't on the inside. "My skin looks better. My clothes are getting looser, and my stomach is shrinking," they said.

To get glowing skin yourself, here are 13 Foods to Buy If You're on the Mediterranean Diet.

Lower blood pressure

Doctor Measuring Patients Blood Pressure With Stethoscope

"I began eating this way two years ago," one person who answered the survey said. "And one year ago I went off of blood pressure medicine!"

A 2019 study found that one year of following the Mediterranean Diet, blood pressure measurements were "significantly improved." According to the American Heart Association, maintaining a healthy weight is the key to lowering blood pressure. The survey found that people lost weight less dramatically than other diets, but the Mediterranean Diet still resulted in positive results.

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Amanda McDonald
Amanda has a master's degree in journalism from Northwestern University and a bachelor's degree in digital journalism from Loyola University Chicago. Read more about Amanda