A New Study Reveals the Powerful Benefits of a Calorie-Controlled Mediterranean Diet and Light Exercise for Older Adults. Participants experienced muscle gain, significant fat loss, and the reduction of dangerous visceral belly fat, which could lower the risk of diabetes and heart disease, according to Dr. David Katz, a specialist in preventive and lifestyle medicine. The findings highlight the transformative impact of this dietary and exercise approach, extending beyond weight loss to tackle harmful visceral fat. Visceral fat, though invisible, poses a risk to health when its proportion in the body exceeds 10%. These results emphasize the importance of a balanced approach to health and fitness.
The research, conducted as part of an eight-year clinical trial in Spain, examined the impact of diet and exercise on cardiovascular risk reduction in overweight or obese individuals with metabolic syndrome. Dr. Walter Willett, a leading nutrition researcher, emphasized the transformative potential of this approach. He stressed the need to create supportive environments and resources to help individuals make this shift, ultimately benefiting both individuals and society as a whole.
Participants in the study were assigned to a lower-calorie Mediterranean diet, including proteins like salmon, chicken breast, tuna, along with fruits, vegetables, nuts, seeds, legumes, and olive oil. The diet included a 30% reduction in calories and restrictions on added sugar, refined breads, butter, processed meats, and sweetened drinks. Those in the intervention group received support from trained dietitians three times a month during the first year and were taught self-monitoring and goal-setting.
Numerous studies have indicated the potential benefits of the Mediterranean diet, which includes reduced risks of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Beyond health advantages, this diet is associated with stronger bones, a healthier heart, and increased longevity.