Mediterranean Diet Can Help Burn Belly Fat Caused by Aging

A recent study conducted by the Prevencion con Dieta Mediterranea-Plus (PREDIMED-Plus) team has uncovered some promising findings. It was found that when people follow the Mediterranean diet and stay active, they can combat physical changes that come with getting older, such as gaining extra fat and losing muscle.

This study, which was released in the JAMA Network Open, originally aimed to figure out if the Mediterranean diet could keep heart problems at bay. However, along the way, researchers determined that it would benefit us to evaluate the general physical effects of the diet after a three-year time period.

Results showed that a Mediterranean diet with fewer calories, combined with more physical activity, seems to help folks stay away from age-related weight gain and muscle loss.

Study setting and sample size

The study involved a group of 1,521 middle-aged and older folks. These folks were either overweight or dealing with obesity and had metabolic syndrome. They divided these people into two groups to see how the diet and exercise would affect them.

In this study, one group stuck to the Mediterranean diet but trimmed their calorie intake by thirty percent while also boosting their physical activity.

Meanwhile, the second group stayed on track with the Mediterranean diet but didn’t make any big changes in the amount of food they consumed or quantity of physical exercise.

Those in the first group saw some significant and significant changes in their body composition over the three-year study, as reported by the researchers.

During just one year of sticking to the diet, the first group showed remarkable improvements with a reduction in fat mass and belly fat of five percent or more.

The Mediterranean diet, the world’s healthiest diet

Nutritionist and registered dietitian Ilana Muhlstein, who wasn’t part of the study, said the Mediterranean diet has been celebrated as the world’s healthiest diet for a long time. However, she noted that it is often suggested by health professionals to ordinary people as somewhat vague advice.

According to Muhlstein, the Mediterranean diet offers a wide range of recommendations, going beyond merely promoting whole foods. She pointed out that the diet’s strong points include the inclusion of beans, legumes, whole grains, healthy fats, seeds, nuts, and dishes centered around fish.

The energy-reduced Mediterranean diet, in particular, differs from the original by emphasizing more protein, reducing added sugars, and increasing the consumption of fresh vegetables and fruits instead of dried fruits.

Muhlstein highlighted that “the healthiest part of the Mediterranean diet that so many Americans overlook is the absolute obsession with veggies and fresh herbs.” She further said, “These high-volume, nutrient-dense, low-calorie ingredients are the heart and soul of the true Mediterranean diet that sadly get dismissed.”

Better heart health due to vegetables with the Mediterranean diet

In countries such as Greece, where people tend to have much better heart health compared to Americans, vegetables play a central role. They’re not just eaten, but they’re celebrated and considered an essential part of every meal. Skipping vegetables is simply out of the question for them.

“When they serve dips, like hummus, and tzatziki, they are always accompanied by a tray of sliced cucumbers or a mixed salad,” she explained and added, however, that “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.”

Some more tips to adapt to a healthy Mediterranean diet 🧄🥒🥕 pic.twitter.com/1Ja6vKjn3f

— Delicious PRIMA Project (@DeliciousPrima) October 18, 2023

Muhlstein pointed out that people in these other countries tend to lead healthier lives because they easily maintain a healthy weight by regularly filling up on plenty of low-starch vegetables.

She urged Americans to cut down on pita bread and instead fill half of their plates with Mediterranean diet essentials such as roasted eggplants, pickled turnips, and chopped salads.

Physical activity for an active lifestyle

Regarding physical activity, Muhlstein advised getting around forty-five minutes of exercise about six days a week to match the active routines of Mediterranean folks.

In the study, participants had regular contact with trained dietitians three times per month. This, according to Muhlstein, probably played a big role in significantly improving their relationship with food.

Looking for comfort in carbs and sugar when we’re emotional and considering vegetables only when we feel forced to diet isn’t healthy and can lead to poor health and obesity.