Instead of worrying about getting thin and feeling guilty for not being able to stay with a particular program, consider adopting lifestyle changes that are guaranteed to improve your health. Even if you don't lose a pound, your heart will thank you if you acquaint yourself with the Mediterranean diet.

The Mediterranean diet emphasizes fresh vegetables and fruits, whole grains, beans, nuts and seeds. Primary protein sources are fish and poultry, and olive oil is the main fat source. Add regular physical exercise and you'll notice improvements.

The Mediterranean diet is evidence-based. It has been shown to lower LDL - the bad - cholesterol. Lowering LDL reduces heart disease risk and controls blood sugar, minimizing the odds of developing type 2 diabetes. Other studies have shown those following a Mediterranean diet are less likely to die from cancer or develop Parkinson's disease or Alzheimer's disease. Weight loss has been a bonus following these good health outcomes.

The first difference you'll notice is your colorful plate. Half the plate is filled with vegetables. Vegetables are low in fat and calories and naturally high in fiber and loaded with other healthy nutrients. The other half is filled with whole grains and fish, poultry or other protein-rich foods such as beans. Here are the details:

Try preparing vegetables in a new way and experiment with recipes. Try tossing veggies in olive oil and roasting them in the oven. Pre-packaged veggies or frozen veggies can reduce the time you'll need to prepare veggies as part of your meal.

Fresh, frozen, canned or dried fruits all provide good nutrients. Fruits, like-vegetables, are also high in fiber, low in calories and filled with antioxidants. Whole fruits pack the benefit of fiber compared to juices. The key is to have fresh or dried fruit available to eat-especially for snacks in place of typical processed snack foods. Fresh fruit is the typical daily dessert. Taking advantage of fruit's natural sweetness you lose the added sugar, calories, chemicals and unhealthy fats in sweet, processed desserts.

Go for the whole grains. Read the label to be sure you're choosing a 100 percent whole grain pasta, rice, oatmeal or bread. Amaranth and quinoa have recently appeared on grocery shelves in breads and crackers; both grains are gluten-free as are buckwheat and wild rice. Whole grain foods like bread, pasta, polenta, rice and couscous are key parts of the Mediterranean diet.

Monounsaturated fat is the signature of the Mediterranean diet. Some may question the advisability of including 30 to 40 percent of a day's calories from fat, but it's the kind of fat that matters. Good sources of monounsaturated fats are olive oil, canola oil and nuts. Nuts are high in fat so they should be limited, but they're an easy snack to keep on hand and add a nice crunch to salads. Omega-3 fat found in fatty fish like salmon is heart healthful. Avoid trans fat in commercially baked products and limit your saturated fat intake from whole dairy products, butter and meat. Choose poultry and fish most often and small portions of lean meat occasionally.

Beans and legumes are low fat protein sources and a good source of fiber. When using canned beans, which are a great time saver, rinse them with water to remove excess sodium. Beans can be added to soups, sprinkled on salads and stirred into pasta dishes.

Wine can be a part of the Mediterranean diet, but drink it in moderation - and it's not recommended for pregnant women. Otherwise, research has found that one glass a day for women and two for men may reduce disease risk because it contains anti-inflammatory substances.