How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. "Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months," he says. 

George explains that he "was the heaviest I've ever been since the day that we got married" and had gained 40 pounds. "I was overweight; I was eating like absolute garbage every night," he confesses. "I was having like a half dozen of my favorite chocolate chip cookies" or a half gallon of his favorite chocolate ice cream every night. "I wasn't eating well," he says. 

It Negatively Impacted His Energy and Self-Esteem

This had an impact on his overall health. "My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change," he says. 

He Wasn't Interested in Fad Diets

" I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable," he continues. "Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night."

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He Was Inspired By Zac Efron's Show, Down to Earth

"Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron," he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. "Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there," he says. 

In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced Diet

"They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts," he says. 

He Learned You Can Have Bread, Beans, and Rice on the Diet

"I'm watching this episode, and I'm like, 'I think I can do that. I think I can have a diet that allows me to enjoy such great foods.'" Because he is Cuban, he explained that he needs bread, beans, and rice. "And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion," he points out. 

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The Diet Is Focused on Unprocessed Foods

He then offers a "brief summary" of what the Mediterranean diet is all about. "This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods," he says. 

Half of Your Plate Should Be Produce

"Doing our research, we found this diagram that shows you what your plate every day is supposed to look like," he says. "Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus."

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One Quarter Should Be Carbs

A quarter of your plate should be your carbs, he continues. "So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume," he says. 

One Quarter Should Be Protein

"And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time," he says. 

He Tries to Stick to the Diagram

"This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this," he maintains. 

"I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker," he adds. 

One of His Favorite Meals? Avocado Toast

"So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals," he says about an avocado toast "with basil, tomato mozzarella, some um, olive oil, balsamic glaze."

He Also Loves Chipotle Style Bowls

"Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp," he continues. 

And Whole Grain Pasta with Shrimp

His favorite meal? "Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil," he says. 

He Has a Cheat Meal Weekly

"So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier," he concludes. 

The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 Years

For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.

It Is "Easy to Follow for Long Periods of Time"

"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time," Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners," told the publication. 

Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent Protein

The diet is "a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein," she adds. "This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety." 

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Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight Loss

And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds. 

💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.