The Mediterranean diet is based on an ancient culinary tradition, which has had centuries to demonstrate its beneficial effects. But modernity has made our nutritional habits less and less than optimal. It is common for the diet to be based on processed and artificial foods, rich in fatty substances, proteins and refined carbohydrates. Food from agriculture in the Mediterranean area (especially Italy and Spain) is the Mediterranean diet's basis to lose weight. The harmful saturated fats are replaced by monounsaturated fats (monounsaturated fatty acids), found in olive oil and nuts, whose nutritional contribution to your body is much higher. The base of the dishes of the Mediterranean diet are cereals and vegetables, and meat and fish serve as accompaniments. In addition, the Mediterranean diet encourages you always to consume seasonal vegetables and herbs, which will make your diet even healthier and more natural. The properties and benefits of the Mediterranean diet are so many and so varied that it has even been recognized by UNESCO, by including it in the "Representative List of the Intangible Cultural 7 Heritage of Humanity" as they improve health and prevent various diseases. With the Mediterranean diet you will completely change your lifestyle for a much healthier one. When you start following the Mediterranean diet, it will be part of your weight loss menus and you will no longer want to leave it. You will see how you have ideal diet dinners to lose weight and feel lighter and fitter. It is known as a type of diet created from healthy habits that combines physical exercises with an eating pattern with multiple health benefits. This diet was created based on the consumption habits of the Mediterranean Sea populations, hence its name. It is characterized by being one of the healthiest and most balanced diets as it includes a wide variety of foods that offer different fresh products in specific seasons. Rather than being a diet, they are habits that can be maintained as time goes by, thus maintaining it as a lifestyle. For example, one of the great benefits of this diet is the ability to reduce the risk of developing cardiovascular diseases such as heart attacks and strokes. In addition to helping lose weight, it also lowers blood pressure, lowers blood glucose levels, and prevents alterations that 8 influence risk factors to the heart. In addition to this, its great contribution to the best gastrointestinal functioning also includes a large number of vitamins and antioxidants from its foods that help prevent diseases and viruses, retarding the aging process. The foods allowed in this diet include vegetables, dried and fresh fruits, fish, poultry, whole grains, skim milk, yogurt, and olive oil. In addition, both eggs and red meat are recommended from time to time. The fresh raw food is the main attraction of this diet; its main cooking methods grilled and oven. Salads are also common dishes, and desserts should be based on mixed fruits. Natural dressings are also important in this eating habit since garlic and onions are key to flavor naturally, as are fresh herbs such as parsley, oregano, and basil. As for liquids, water and wine are the most ingested. However, coffee and tea can be consumed in very small quantities. The foods that should be avoided when practicing this diet are the excesses of red meat and processed foods, nor frozen and canned foods that contain chemicals. In addition, sweetbreads, refined flour, sugary drinks, and non-olive oils should also be avoided.