ISLAMABAD, OCT 20 (ONLINE): As we age, we become more prone to having belly fatTrusted Source, also known as \u201cvisceral fat,\u201d buried deep within our abdomens.<\/p>\n
It is also known that we tend to lose muscle mass as we grow olderTrusted Source.<\/p>\n
These changes in body composition are associated with a range of health concerns, including cardiovascular disease and type 2 diabetes, according to the authors of a new studyTrusted Source just published in JAMA Network Open.<\/p>\n
However, they report that a combination of an energy-reduced Mediterranean diet and physical activity appears to mitigate these effects.
\nThe October 18, 2023 study found that middle-aged and older adults with overweight or obesity and metabolic syndrome lost visceral fat and showed a greater reduction in the percentage of total fat during the course of the study.<\/p>\n
Mediterranean diet and activity affect body composition
\nThe Prevenci\u00f3n con Dieta Mediterr\u00e1nea-Plus (PREDIMED-Plus) study, which is still ongoing, is a randomized clinical trial with the intent of testing how the Mediterranean diet fares in the prevention of cardiovascular disease.<\/p>\n
The Spanish study includes middle-aged and older women and men who are categorized as either living with overweight or obesity and also have metabolic syndrome, a clustering of symptoms including obesity, high blood pressure, high blood triglycerides, low HDL (\u201cgood\u201d) cholesterol, and insulin resistance.<\/p>\n
The current report deals with a subgroup of study participants including 1,521 people who had their body composition determined via dual-energy X-ray absorptiometry (DXA scans) at three points during the study.
\nThese individuals were randomly assigned to one of two groups.
\nThe intervention group consumed an energy-reduced Mediterranean diet which restricted their calorie intake by 30%. They also increased their physical activity.<\/p>\n
The control group ate a Mediterranean diet as well but with no restrictions on quantity. Nor did they increase their activity level.
\nUpon analysis of the data, the researchers found \u201cclinically meaningful\u201d changes in body composition in the people who ate fewer calories and became more active.<\/p>\n
They were more likely to see improvements of 5% or more in total fat mass, total lean mass, and visceral fat mass at follow-up, especially at the one-year point.<\/p>\n
The team of scientists concluded that a reduced-energy Mediterranean diet in combination with increased physical activity appears to negate some of the changes in body composition seen with aging.<\/p>\n
What health experts think about the study\u2019s findings
\nDr. David Seres, Professor of Medicine at the Institute of Human Nutrition at Columbia University Medical Center, who was not involved in the study, said, \u201cThe study findings are not that surprising, and reinforce that a structured program of a reduced calorie diet and exercise seems to work better for weight loss than casual counseling.\u201d<\/p>\n
However, he noted that there were a few issues with the study.
\n\u201cImportantly, the way they analyzed the findings was what is called post hoc,\u201d he said, \u201cmeaning they decided what was important after the fact.
\n\u201cThis means they run the risk of inducing bias,\u201d Seres explained. \u201cIt is less scientifically rigorous.\u201d<\/p>\n
The ALS Therapy Development Institute suggests that it is important to repeat the results of post-hoc analyses in new trials in order to confirm them.<\/p>\n
While the authors do not explicitly acknowledge this potential issue, they do note that follow-up is needed to confirm how people\u2019s health will be affected in the long term.<\/p>\n
What is an energy-reduced Mediterranean Diet?
\nRegistered Dietitian Avery Zenker explained that an energy-reduced Mediterranean diet is simply a diet that is lower in calories than a typical Mediterranean diet.<\/p>\n
\u201cCalories are a measure of energy, so an energy-reduced diet is a calorie-reduced diet,\u201d she said. \u201cThe most common reason for an intentionally calorie-reduced diet is for weight loss.\u201d<\/p>\n
Zenker went on the relate that a Mediterranean diet is a style of eating known for its health benefits. It has been shown to reduce the risk of both heart disease and diabetes.<\/p>\n
\u201cIt\u2019s not a strict diet, but more so a lifestyle,\u201d she added, noting that it consists of a variety of vegetables, fruits, legumes, whole grains, olive oil, fish, nuts, seeds, herbs, and spices.<\/p>\n
How you can adopt a Mediterranean diet for fat loss
\nPeople who follow this way of eating can make it lower in calories, according to Zenker, by reducing portion sizes, consuming fewer higher-calorie foods like oil, and limiting their intake of refined sugar.
\nEating a balanced plate \u2014 including vegetables, fruits, protein, carbohydrates, and healthy fats \u2014 is also important, she said.<\/p>\n
Additionally, she suggests focusing on whole foods. \u201cMinimal processing of foods isn\u2019t usually a concern,\u201d she added, \u201cbut reducing processed or ultra-processed foods is encouraged.
\n\u201cFor example, choose whole fruits more often than fruit juice, and whole grains more often than refined grains,\u201d said Zenker.<\/p>\n
Related to this, she recommends eating plenty of fiber because it can help us feel satisfied with increasing our intake of calories. \u201cFiber is found in most of the plant foods on a Mediterranean diet, including, fruit, vegetables, legumes, whole grains, and nuts and seeds,\u201d she explained.
\nZenker further advises starting simply and focusing on adding rather than subtracting.<\/p>\n
\u201cAdding lower calorie, nutrient-rich foods can help reduce overall calories by replacing higher calorie foods,\u201d she said. They are also high in fiber and water, which can help you feel satiated.<\/p>\n
To help with keeping your calorie intake low, Zenker recommends practicing portion control, especially with higher-calorie foods like nuts, seeds, and olive oil.<\/p>\n
\u201cWhen choosing these foods, measuring with volume or weight-based measurements can help with portion management,\u201d she said.
\nIt is also helpful to practice mindful eating in order to get in tune with your hunger and satiety cues, according to Zenker.<\/p>\n
To keep your meals flavorful, she suggests using herbs and spices generously. \u201cHerbs and spices provide flavor to meals while adding nutrients like antioxidants, and negligible calories,\u201d she explained.
\nZenker also pointed to meal planning as a way to ensure that you always have healthy options on hand.<\/p>\n
She advises having \u201cgo-to meals\u201d that you know you can make and enjoy on those days when you just don\u2019t know what to cook.
\nZenker additionally recommends drinking plenty of water throughout the day. \u201cSometimes, our bodies confuse thirst with hunger,\u201d she stated. \u201cWater can also help us feel satiated since it takes up space in the stomach.\u201d<\/p>\n
Finally, Zenker suggests planning for setbacks. \u201cHaving a backup plan for when situations don\u2019t go as ideally planned is a great way to remain confident and stay consistent,\u201d she concluded.<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, OCT 20 (ONLINE): As we age, we become more prone to having belly fatTrusted Source, also known as \u201cvisceral fat,\u201d buried deep within our abdomens. It is also known that we tend to lose muscle mass as we grow olderTrusted Source. These changes in […]<\/p>\n
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