The Mediterranean diet is hard to define, but if you emphasize fish, chicken, vegetables, eggs, dairy, a little fruit and legumes here and there and occasional to rare red meat, plus liberal olive oil, it's a nice way to eat for health and weight maintenance. It's a great improvement over SAD and almost as effective as low carb in the long run (as the graph above shows) if you follow it a certain way and not take it as a license to eat all the pasta and bread you like. High-carb, high-fat diets don't work, which it could morph into if you're not careful. But if you balance the carbs and fat and eat real food, it's a good WOE.