In a recent study published in JAMA Network Open, it was found that a calorie-reduced Mediterranean diet paired with light exercise can help older adults shed detrimental belly fat while preserving muscle mass. This is crucial as, with age, people typically lose muscle and accumulate belly fat, posing risks for conditions like diabetes and cardiovascular diseases.
The participants of this study, aged between 55 to 75 and predominantly overweight or obese, observed significant changes in their body composition during the first year, primarily when they consumed a Mediterranean diet with reduced calories and engaged in light exercise up to six times a week.
By the end of the third year, most of these improvements were sustained. Notably, they not only improved their overall fat-to-muscle ratio but also decreased the harmful visceral fat – a type of fat that encases abdominal organs and is linked to heart diseases, strokes, and diabetes.
Interestingly, participants who received consistent dietary guidance from professionals saw more pronounced fat loss. The study used data from a broader eight-year Spanish study involving 6,874 overweight or obese individuals with metabolic syndrome – a condition characterized by high blood pressure, elevated blood sugar, low good cholesterol, and excess waist fat. This larger study aims to assess if the Mediterranean diet can thwart cardiovascular disease.
Of the participants, 1,521 underwent body composition measurements at three intervals. They were either part of the intervention group or the control group. Those in the intervention group consumed a 30% calorie-reduced Mediterranean diet, got dietitian advice thrice monthly, limited intake of certain unhealthy foods, and exercised for 45 minutes daily focusing on strength, flexibility, and balance. In contrast, the control group maintained a standard Mediterranean diet with biannual general dietary advice. Remarkably, only the intervention group showed a loss in visceral fat and retained or even increased their muscle mass.
Dr. David Katz, not affiliated with the study, highlighted that the combination of the specific diet and exercise doesn’t just lead to weight loss; it changes the body composition from fat to muscle. Yet, researchers caution that further studies are needed to determine the long-term impacts on health and if similar benefits can be seen in younger or healthier groups.
Dr. Christopher Gardner noted that while the differences in results over three years were modest, their statistical significance over this period was commendable. On the other hand, Gunter Kuhnle emphasized the importance of motivation in such behavioral studies and suggested the study design favored the intervention group.
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