How a New York City-Based Chef Lost 60 Pounds Following the Mediterranean Diet
From keto apologists to paleo stans, the "best" diet for weight loss is always debated. But none can seem to beat the Mediterranean diet, one of the most studied and widely praised by nutrition experts. Research shows that the Mediterranean diet is linked to lower rates of type 2 diabetes and better blood sugar control in people who already have the condition. Sticking to a Mediterranean-style eating pattern has also been found to reduce mortality, particularly from cardiovascular causes, supporting longevity.
Beyond its heart and metabolic benefits, adopting the Mediterranean diet is an effective weight-loss strategy. Take Greek chef Nicholas Poulmentis of the soon-to-open Kythira NP in New York City. Poulmentis lost 60 pounds by returning to his Mediterranean roots. After years in the high-pressure restaurant scene, he decided to change his lifestyle and reconnect food with purpose.
"A few years ago, I came very close to losing my life. I had a stent put in my heart, and that put everything into perspective," he tells Men's Journal. "I remember telling myself, 'Nick, you grew up well. You need to change your mindset and return to your values.' My health scare made me slow down and question the way I was living, as a chef and a human."
Related: Should You Try the Green Mediterranean Diet?
Mediterranean Diet for Weight Loss
Poulmentis’ health scare pushed him to return to the lifestyle of his hometown, Kythira, Greece. There, food is clean, simple, and prepared with respect. Rebuilding his life around that philosophy restored his health and also became the backbone of his new restaurant.
The Mediterranean diet, at its core, emphasizes plant-based foods and healthy fats. Think vegetables, fruits, beans, lentils, nuts, whole grains, extra virgin olive oil, and fish. Red meat, sweets, sugary drinks, butter, and other processed foods are limited or avoided. Poultry, fish, or beans are the preferred sources of protein.
"Use real ingredients and choose foods your body naturally feels good eating, like fresh vegetables, herbs, seafood, and high-quality olive oil," he says. "The Greek lifestyle works because it isn’t about restriction. It’s about living in a way that feels nourishing and connected. That’s the philosophy behind Kythira NP, and it’s the philosophy that changed my life."
Mediterranean Diet Meal Plan
"My meals were simple and clean, focusing on steamed vegetables with fish, plenty of chicken, and big Greek salads," he said. "When I craved something sweet, I went back to Kythria honey."
His mornings began with a spoonful of honey from Kythira, and before each meal, he took a spoon of extra virgin olive oil to support digestion, regulate blood sugar, and nourish his body. Along with his diet, he quit smoking and gave up alcohol for two years.
60-Pound Weight Loss Workout Routine
When Poulmentis began his journey, his only goal was to move consistently and rebuild strength. Rather than jumping into intense workouts, he focused on just showing up for himself every single day. Over time, that commitment evolved into a 5 a.m. gym routine.
"Over time, I developed a rhythm that worked for my mind and my body. I spent 45 minutes doing cardio on the elliptical every morning, and that became the time I cleared out anything weighing on me. After that, I moved into weight training, and I’ve kept up this routine for five years," he added.
Inspired by the active lifestyle of his hometown, where people walk, climb, swim, and stay moving, Poulmentis continues to embrace that philosophy.