The Mediterranean diet has been found to be effective in combating belly fat and other aging-related body changes, according to a new study from the Prevención con Dieta Mediterránea-Plus (PREDIMED-Plus). Published in JAMA Network Open on Oct. 18, the study aimed to assess the impact of the diet on body composition. The results showed that incorporating an energy-reduced Mediterranean diet and increasing physical activity can help reduce weight gain and muscle loss associated with aging.
The study involved 1,521 middle-aged and older participants who were either overweight or had obesity and metabolic syndrome. They were divided into two groups: one group followed a Mediterranean diet while reducing calorie intake by 30% and increasing physical activity, while the other group followed a Mediterranean diet without calorie restrictions or changes in physical activity. The participants in the first group experienced significant changes in body composition over the three-year period, including a 5% or greater reduction in fat mass, visceral fat mass, and lean muscle mass after just one year of following the diet.
Nutritionist and registered dietitian Ilana Muhlstein, who was not involved in the study, commented on the Mediterranean diet’s reputation as the healthiest diet in the world, noting that while that may be true, it is not specific advice for the average person. Muhlstein explained that the diet goes beyond emphasizing whole foods and includes various other elements such as healthy fats, beans, legumes, whole grains, seeds, nuts, and fish-centered entrées. She also highlighted the importance of vegetables and fresh herbs in the true Mediterranean diet, which often get overlooked.
Muhlstein compared the eating habits of Mediterranean countries, known for their better cardiovascular health status, to those in the United States. In countries like Israel and Greece, vegetables are a central part of every meal. Muhlstein suggested that Americans should incorporate more vegetables into their meals and limit high-calorie Mediterranean delicacies such as pita, shawarma, and falafel. She also recommended engaging in about 45 minutes of exercise six days a week to align with the naturally active lifestyles of people in Mediterranean countries.
The study participants received guidance from dietitians throughout the study, which likely contributed to improving their relationship with food. Muhlstein highlighted the unhealthy mindset around food in America and the need to shift our focus to include vegetables and improve eating behaviors. She emphasized the importance of providing participants with the opportunity to meet with a dietitian regularly to create lasting results.
Overall, the study supports the effectiveness of the Mediterranean diet combined with physical activity in combating aging-related body changes, including belly fat and muscle loss.
