If you intend to follow such a restricted diet it is very important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast or Optifast.
It depends – there isn’t “a” Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles.
The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH, publishes free guides on the plan.