The Mediterranean diet has been shown to promote long-term weight loss and prevent weight gain in many studies.
Some research has also shown that it could be associated with short-term weight loss. For instance, one study found that people who adhered to a Mediterranean diet and reduced carb intake in the evening lost an average of 20 pounds (lbs.), or 9 kilograms (kg) over a 6-month period.
But keep in mind that many factors can affect how quickly you lose weight, including certain medical conditions, your physical activity level, and your body size. Losing weight gradually at a steady rate of about 1–2 lbs. (0.5–0.9 kg) per week can help you reach and maintain a moderate weight long-term.