I tried the Mediterranean diet for 6 weeks – I ate MORE but lost weight, transformed my gut health and look better
NEED an easy way to lose weight without having to count calories, make time for strenuous exercise or follow a super-strict diet?
Then the Mediterranean diet could be your new go-to.
Based on foods available in countries that border the Mediterranean Sea, this diet has been hailed as one of the healthiest – if not the healthiest – in the world, primarily thanks to its anti-inflammatory and antioxidant properties.
In just six weeks, Olivia Grabowski-West, 46, a London-based photographer and mum-of-two, shed weight from her middle, lowered her blood pressure, saw a noticeable difference in her cholesterol levels and even improved her gut microbiome – the collection of trillions of bacteria found in our gut which have been shown to have a huge influence on our health.
The only difference Olivia made to her lifestyle was changing what she ate.
This didn’t necessarily mean eating less; in fact, Olivia admits to eating more than before.
Jordan Haworth, clinical physiologist at The Functional Gut Clinic, explains: “The Mediterranean diet has many associated benefits on heart health (including cholesterol and blood pressure), metabolic health (such as weight and blood sugar control) and gut health, helping with a more diverse gut microbiome.”
The results
Olivia before (April 2024)
- Weight: 18st 8lbs (118kg)
- BMI: 36.3 (obese)
- Waist circumference: 41.7in (106cm)
- Blood pressure: 143/108 (high)
- HDL cholesterol: 1.5 mmol/L
- Crohn’s disease risk – 0.1275
- Butyrate – 4.3
- Gut health: 46 per cent
Olivia after (June 2024)
- Weight: 18st 5lbs (117kg)
- BMI: 35.6 (obese)
- Waist circumference: 40in (101cm)
- Blood pressure: 120/93 (medium)
- HDL cholesterol: 1.4 mmol/L
- Crohn’s disease risk – 0.0125
- Butyrate – 4.4
- Gut health: 23 per cent
Olivia underwent health tests through Randox Health and Salient.
At 3lbs (1.4kg), her weight loss was small, but noticeable, as was the 1.7in (5cm) loss around her waist.
Explaining why waist circumference is important, Jordan says: “Studies find even women with normal weight but larger waist circumference might be at greater risk of developing hypertension, type 2 diabetes, high cholesterol, joint pain, and lower back pain.”
This weight loss also brought her BMI down from 36.3 to 35.6. Both scores mean she is still in the ‘obese’ category, but Jordan says this is a good start.
Olivia’s blood pressure dropped from 143/108, which is considered high, to 120/93.
According to the British Heart Foundation, a ‘normal’ reading is between 90/60 millimetres of mercury (mmHg) and 120/80 mmHg.
Olivia’s HDL cholesterol level also decreased from 1.5 mmol/L to 1.4.
While slightly higher levels are said to offer protective benefits, according to Heart UK, very high levels of HDL are reported to speed up the process of atherosclerosis, where the arteries become clogged up with fat.
Olivia’s gut health percentage score represents her microbiome signature, which predicts her likelihood of obesity.
This saw a huge drop from 46 per cent to 23 per cent.
Very quickly after switching to the Mediterranean diet, I generally felt more energised and less sluggish
Olivia Grabowski-West
Jordan adds: “We also observed a drop in the Crohn’s disease risk score, suggesting an overall less inflammatory-like gut microbiome.”
Crohn’s disease is a lifelong condition where parts of the digestive system become inflamed.
The exact cause is unknown, but experts believe your genes, immune system issues, smoking, previous stomach bugs and an abnormal balance of gut bacteria all play a role.
“There was a three per cent increase in butyrate-producing bacteria,” Jordan says.
“Butyrate is a short-chain fatty acid produced when these bacteria feed on beneficial fibres in the diet.
“Butyrate is anti-inflammatory and may help to protect against bowel cancer.”
A butyrate score between 4.78 and 6.74 is considered normal. Olivia’s increased from 4.3 to 4.4
So how did she do it?
Olivia's diet changes
Before going Mediterranean –
- Breakfast: Nothing – then a doughnut or pastry at 11am
- Lunch: Supermarket sandwich
- Dinner: A home-cooked meal – like spaghetti Bolognese or a curry
- Snacks: Crisps, fizzy drinks, and a WKD Blue on a Friday
After going Mediterranean –
- Breakfast: Eggs on a slice of sourdough toast or a smoothie with Greek yoghurt, berries, honey and flaxseed
- Lunch: Buffet-style lunch with feta, salad, prawns and Parma ham
- Dinner: Tray bakes with feta, tomatoes and vegetables
- Snacks: Antipasti foods such as stuffed peppers, hummus with toasted flatbread, olives, as well as sparkling water and one glass of red wine three times a week
Olivia’s story
Before going on a Mediterranean diet, I’d often feel sluggish and sleepy, particularly late morning and mid-afternoon when my energy levels slumped.
I did want to lose weight, but I rarely have the time to exercise as my work and family life is so hectic and I travel a lot with my job.
Sticking to a number of calories is also impossible as I am often in different countries and always on-the-go.
I didn’t really eat meals beforehand; I’d skip breakfast, have a small lunch and then have dinner with my kids and partner.
I would snack a lot though throughout the day and graze on unhealthy foods.
I also loved anything blue, including WKD Blue, which I know is filled with sugar, but I’d sometimes drink a litre bottle on a Friday evening.
Very quickly after switching to the Mediterranean diet, I started to notice improvements in how I felt. I generally felt more energised and less sluggish.
I had an overall feeling of more energy and easier bowel movements. My skin was clear too and I looked brighter
Olivia Grabowski-West
I avoided sugary processed foods and I stopped eating processed meats, apart from some Parma ham.
I ate a lot of seafood, especially prawns, which I’d buy frozen as they’re cheaper.
I had lemon and water every morning instead of tea and milk. My partner has taken that on too. I do think my digestion has improved because of it.
I felt lighter generally and I did lose weight, however I didn’t count calories and I felt as though I was eating more than usual. Generally, I ate loads more citrus fruit.
As a family, we stopped drinking so many Cokes and fizzy drinks. Now, our fridges are filled with fizzy water.
My son lost weight on his face and his skin improved.
In terms of alcohol, normally I’m a spirit drinker, but I changed that to red wine.
What I found was that I didn’t want to drink as much as one glass was filling and enough to take the edge off.
I didn’t feel hungry during the Mediterranean diet and I looked forward to my meals.
Generally I had an overall feeling of more energy and I had easier bowel movements.
My skin was clear too and I looked brighter – my eyes were white!
Going forward, I’ll stick to having water and lemon juice in the morning.
The cheeses have stayed in too, such as feta, and the old cheeses like cheddar, Edam and Camembert are out.
We ate a lot more fruit and veg during the six weeks.
We’ve now got a smoothie machine and we bought different olive oils to try.
Jordan recommended that I have five tablespoons of olive oil a day.
My partner’s health changed a lot too; he was inspired to go out running.
I actually bought WKD on my birthday. I did drink it and I didn’t enjoy it as much as I used to! I’ve sworn to stay off blue foods and drinks!
How to follow the Mediterranean diet
Jordan says that to follow a Med diet, you just need to apply these principles…
Every day:
- At least 4 tbsp extra virgin olive oil
- At least 3 servings of fruit
- At least 2 servings of vegetables
- At least 2 servings of wholegrains
- At least 2 servings of fermented dairy (e.g. cheese, yoghurt)
- At least 1 serving of olives, nuts or seeds
- 1 glass of red wine or alternative polyphenol drink (such as alcohol-free red wine, pomegranate juice, green tea)
Weekly:
- At least 3 servings of legumes (e.g. lentils or beans)
- At least 3 servings of seafood, including one fatty fish (e.g. salmon or sardines)
- No more than 1 serving of red or processed meat
- Opt for lean meat such as chicken or turkey in place of fatty meat
- Up to 7 eggs per week
- No more than 2 servings of sweets
Jordan explains that the high fibre content from fruit, vegetables, wholegrains, beans, nuts and seeds in the Med diet helps to reduce cholesterol, whilst extra virgin olive oil provides antioxidants which are renowned for supporting overall health and reducing oxidative stress, spurred on by many every day lifestyle factors such as smoking, UV light, stress, processed foods and pollution.
“People consistently following the Med diet have lower blood pressure but six weeks is short in terms of diet, so whilst Olivia’s results are positive, following the diet longer may bring her blood pressure down even more,” he adds.
“Exercise, sleep and reducing stress also support a lower blood pressure.”
How to follow the Mediterranean diet
THE Mediterranean diet is rich in plants - think nuts, seeds, fruits, vegetables, whole grains, and legumes.
The main fat is olive oil (usually extra virgin), and the diet usually includes moderate intake of fish, poultry, dairy, eggs and alcohol.
Other meat, sweets, beer, processed foods and refined grains are kept to a minimum.
Features of a Mediterranean lifestyle that may also benefit a person’s health include sharing meals with others, consuming red wine and flavouring foods with herbs and spices rather than salt.
A typical day following a Mediterranean diet may look like this:
BREAKFAST
Yoghurt with granola, banana, figs, almonds, sunflower seeds and peanut butter
LUNCH
Chicken salad with chickpeas, mozzarella, tomato, cucumber, kale, spinach, onion and a slice of wholemeal bread and extra virgin olive oil
DINNER
Grilled sea bass with brown rice, rocket and a glass of red wine
SNACKS
Apple and almond butter, hummus and crackers and boiled egg