According to a study, a Mediterranean diet may help prevent aging-related muscle loss and belly obesity.
According to a study, combining food and exercise can result in 'clinically relevant' changes in body composition.
Losing belly fat might be possible with the help of the Mediterranean diet.
According to a recent study from the Prevención con Dieta Mediterránea-Plus (PREDIMED-Plus), a Mediterranean diet combined with regular exercise helps prevent aging-related changes in the body such as fat accumulation and muscle mass loss.
The study, which was released in JAMA Network Open on October 18, sought to ascertain whether the diet may prevent cardiovascular disease; however, in the interim, a subgroup was assessed to determine the effect on body composition after three years.
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The findings suggested that a Mediterranean diet with lower energy intake (calories) and more exercise would prevent weight gain and muscle loss associated with aging.
We divided into two groups a total of 1,521 middle-aged and older people who were either overweight or had obesity and metabolic syndrome.
The first group consumed 30% fewer calories and engaged in more exercise while adhering to a Mediterranean diet.
The second group maintained a Mediterranean diet without changing their physical activity levels or calorie intake.
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Throughout the three-year investigation, the people in the first group underwent "clinically meaningful" changes in body composition, according to the researchers.
This included a 5% or more decrease in lean muscle mass, visceral (belly) fat mass, and fat mass after just one year of dieting.
The researchers were contacted by Fox News Digital for comment.
Ilana Muhlstein, a licensed dietitian and nutritionist who was not involved in the study, said that the Mediterranean diet has been "touted for many years as the healthiest diet in the world."
She went on to say, "And while that may be true, it is extremely arbitrary advice for a health professional to give to an average person."
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- The nutritionist listed the following foods as the "great aspects" of the diet: beans, legumes, whole grains, healthy fats, seeds, nuts, and fish-centered entrees.
- A Mediterranean diet with less energy is different from the original in that it includes more protein, fewer added sweets, and more fresh fruit or vegetables in place of dried fruit.
- "Yet the healthiest part of the Mediterranean diet that so many Americans overlook is the absolute obsession with veggies and fresh herbs," said Muhlstein.
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The heart and soul of the real Mediterranean diet, which is sorely overlooked, are these high-volume, nutrient-dense, low-calorie components. The dietitian claims that nations like Israel or Greece, which have Compared to America, have "much better cardiovascular health status," and they consume an "abundance" of vegetables at every meal.
"These countries don’t just eat vegetables — they celebrate them and would never think to have a meal without them," she said.
"When they serve dips, like hummus, and tzatziki, they are always accompanied by a tray of sliced cucumbers or a mixed salad."
She went on to say, "However, in the United States, I see people devour high-calorie Mediterranean delicacies, like pita, shawarma, and falafel, with almost no veggies in sight, which misses the point."
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People in these other nations, according to Muhlstein, "tend to live healthier" because they "easily maintain a healthy body weight by filling up on lots of low-starch veggies every single day."
She urged Americans to restrict their intake of pita bread and to make the Mediterranean diet's staples, such as roasted eggplant, pickled turnips, and chopped salads, the majority of what they ate.
Muhlstein advocated a 45-minute exercise session six days a week to correspond with the "naturally active lifestyles" of those who reside in the Mediterranean.
Three times a month during the trial, qualified dietitians contacted study participants, which Muhlstein claimed most likely resulted in "significantly improving" their relationship with food.
"Sadly, in America, our view of food has become really unhealthy," she said.
"We’ve been encouraged to seek carbs and sugar for emotional comfort, and only turn to vegetables if we have to go on a diet."
"This is a kind of unhealthy mindset that can lead to poor health and obesity," she stated.
. The key to producing outcomes that stick is to provide the participants the chance to consult with a nutritionist and routinely and steadily modify their eating habits and relationships with food.