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The New Mediterranean Way to Lose Weight

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Slimmer author Harry Papas was born and raised in Greece where he learned to enjoy a slower way of living and the importance of quality food. But somewhere along the way he lost his healthy approach to eating and ended up gaining more than 110 pounds in a single year upon entering college.

It was at that point that Papas decided to make a change. So he switched his major from economics to diet and nutrition and dove head first into all-things health.

His new educational path led him to discover a healthier way of eating, which most people know today as the Mediterranean diet. This way of eating, says Papas, is backed by the Seven Countries Study and has been found to be wildly successful for people not only living in and around Greece, but all over the world as well.

Through the process of becoming a certified dietitian and losing all of the weight he'd put on at the beginning of college, Papas developed a new style of the Mediterranean diet to include some modern scientific findings and innovative new recipes. Proud of what he'd created and with the encouragement of friends and family, Papas decided to write Slimmer to share his knowledge and personal success story with people all over the world.

The diet itself - modeled after the traditional Mediterranean diet - encourages the consumption of olive oil, lean protein, a wide variety of fresh, local and organic fruits and vegetables, and whole grains, dairy, wine and vinegar in moderation.

Slimmer also encourages dieters to adapt to a slower, Mediterranean way of living that includes daily walks outside, meaningful connections with those around you, and mindful practices such as short naps, stepping outside for a breath of fresh air, and knowing when to disconnect from technology.

Papas outlines the weight loss portion of the diet very clearly, dividing it into three, 21-day cycles deemed 'A, B and C.'

For each three-week cycle, Papas includes a detailed eating plan with recipes for each item. He also encourages 'free days' during which dieters can enjoy a moderate serving of an indulgence of their choice.

When done properly, Papas claims dieters will see up to a 10 percent loss of body weight in the first month, with a 5 percent loss each month thereafter until the goal weight is reached.

Do You Know the Best Diets of 2018?

  • Written by a registered dietitian
  • Modeled after the popular Mediterranean Diet
  • Backed by Seven Countries Study
  • Includes detailed eating plan
  • Includes more than 80 recipes
  • Includes instruction on maintenance once desired weight loss is achieved
  • Has a number of positive testimonies
  • Internationally popular and respected
  • Includes instruction on the psychological struggles of weight loss
  • None to speak of

Diet is the primary focus of Slimmer, although the lifestyle portion is an important element as well.

A registered dietitian who specializes in overweight and obesity issues, Papas has designed a nine-week meal plan that is outlined day-by-day for ease of following. The diet is broken up into three, 21-day cycles - identified as A,B, and C - for optimum fat burn and weight loss.

As an additional bonus, he also included more than 80 healthy, Mediterranean-inspired recipes to make the weight loss process as delicious and enjoyable as possible.

The diet - modeled after the traditional Mediterranean diet - encourages the consumption of quality, pressed olive oil; lean protein such as beef, poultry, lamb and fish; a wide variety of fresh, local and organically-grown fruits and vegetables; moderate amounts of whole grains such as oats, brown rice, wheat kernels and farro; dairy in moderation, including unsweetened strained Greek yogurt; and red wine and vinegar in moderation.

Papas also allows for free days that allow dieters to enjoy an indulgence of their choice. The catch, however, is that if the indulgence is a hamburger, the fries are off limits and vice versa. He encourages accompanying the unhealthy item with a side salad instead.

There is also much insight on the benefits of lesser-known foods such as purslane, which is a plant-based source of omega 3s; as well as hulled pumpkin, sunflower and sesame seeds.


Slimmer recommends more of an active lifestyle than a set exercise routine, claiming the "slower, Mediterranean way of living" is what keeps the Greek population so slim, healthy and happy.

But for practical application, Papas recommends three areas to focus on to ensure dieters are getting an adequate amount of physical activity.

1) Exercise, especially walking, for at least 20-30 minutes a day, preferably outdoors. If not walking, any kind of low-impact exercise performed regularly will do.

2) Slower living. This is a concept that is hard for most Americans to grasp but it's rather simple and straight forward. Papas recommends disconnecting from our phones, computers and other distractions often for clarity of mind; taking a brief nap when possible; and getting outside during the day for some fresh air, especially if you work in an office.

3) And last but not least, making quality connections with friends and family, or by volunteering for a local organization of your choice, is essential for happiness and improved quality of life.

Following these principles, says Papas, will ensure an active, healthy and happy lifestyle.


Slimmer is a well-researched, very well-written book that we have no reservations recommending.

Papas' new version of the Mediterranean diet is not only a delicious way to eat, but also heart-healthy, fairy inexpensive and entirely sustainable.

The more than 80 recipes included look delicious, creative and surprisingly healthy. And the clearly-outlined diet plan divided up into cycles makes the nine-week process of weight loss seem more attainable and easy to follow.

We also love that Papas is not only a registered dietitian who has followed the diet to lose more than 100 pounds himself, but is also the founder of a health and diet center and Greece where he has successfully prescribed the diet to thousands if not millions of people who have achieved weight loss and a better quality of life with the Slimmer approach.

In summary, we highly recommend this book to anyone looking to slim down the healthy and happy way.

Common MisspellingsCommon Misspellings

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(Page 1 of 1, 1 total comments)

Todd Bottorff

Fantastic, healthy food and lose weight, it is excellent and I have lost 7.5 pounds in three weeks using it!!

posted Jun 14th, 2012 8:55 pm


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