Vegan! Not exactly but still helps lose weight. Mediterranean?

I thik I got this 
from our local Elks Club.
Delish!

Losing weight and improving health is important. The food we eat can harm us in the long run, especially overly processed foods or those that add to our waistline. Many Americans also fall short on fruits and vegetables, which play a critical role in long-term wellness. But the question remains: should we lean toward a vegan diet, or are we better off with the Mediterranean approach?

A friend of mine swears by veganism. He completely transformed his diet, lost a significant amount of weight, and even saw major improvements in his bloodwork. While I don’t have those specific health concerns, I know I could benefit from making smarter choices about what I eat. So, I decided to experiment with a hybrid approach and track the results.

Definitions

• Vegan: A completely plant-based diet that excludes all animal products (meat, dairy, eggs, fish, honey). People often lose weight on it because it’s lower in calories and higher in fiber. However, it requires careful planning to ensure enough protein, iron, vitamin B12, and other nutrients.

• Mediterranean: Plant-forward but not fully vegan. It emphasizes vegetables, fruits, legumes, whole grains, nuts, olive oil, and fish, with moderate amounts of dairy (yogurt, cheese) while limiting red meat and processed foods. It’s one of the most studied diets, strongly linked to weight loss, heart health, and longevity.

I'm not in perfect
shape but not in 
bad shape. A 
little more work to do.
I box and other stuff
sometimes for
fitness.

My Experiment

I cut out most meats and typical meals like steaks and burgers, replacing them with fish, fruits, and vegetables.

• Weeks 1–4: I leaned mostly vegan, with only the occasional bit of fish. I didn’t stress over tiny traces of meat but generally avoided it. The results? I dropped a few pounds relatively quickly—likely from both calorie reduction and the “shock” to my system.

• Weeks 5+: I incorporated more fish to maintain protein intake and muscle tone. This Mediterranean-style approach worked well too, and research supports its long-term benefits.

My Takeaway

If the goal is weight loss, starting with a vegan phase can help reset the system and reduce calories. Transitioning to Mediterranean afterward makes it easier to sustain results while protecting muscle tone and ensuring balanced nutrition. I'm not your doctor so go consult with a physician anytime your changing somthing drastically.

Method

• 4–6 weeks vegan to jumpstart weight loss and reset eating habits

• After 6 weeks, shift to Mediterranean for a balanced, sustainable lifestyle

Good luck! And as a side note—I’m also certified as a fitness trainer and yoga instructor. If you’re ever interested in personal or virtual training, feel free to reach out. It’s a hobby I enjoy sharing. Rates are reasonable. Send me a message to the right and what you want. 

You may be interested in these two studies below, 

Twin research indicates that a vegan diet improves cardiovascular health-Emily Moskal

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health-Carlos O Mendivil