If the Mediterranean diet, also called the Cretan diet, is known for its numerous health benefits, reducing the risk of cognitive decline, cancers, or even erectile dysfunction, it would also have beneficial effects on the fat mass of older adults. This was observed by a Spanish study published on October 18, 2023 in the journal JAMA Network Open. This is a substudy of an eight-year randomized clinical trial conducted in Spain to test how diet and exercise can reduce cardiovascular risk in overweight or obese people. from 55 to 75 years old.
This sub-study focused on the results of levels of visceral abdominal fat after one then three years of 1,521 participants. This type of fat accumulates in the visceral system, between the muscles and abdominal organs and is considered “bad fat”. Half of the group of participants followed a Mediterranean diet with a 30% reduction in calories, coupled with an increase in their physical activity (walking at least 45 minutes per day) and support from qualified dietitians.
Mediterranean diet may be effective in reducing body fat in older adults
THE Mediterranean diet is recognized for promoting a balanced diet by favoring a variety of foods, which makes it as close as possible to the dietary recommendations according to Manger Bouger.fr. It is characterized by simple cuisine based on fruits and vegetables, whole grains, beans, seeds and extra-virgin olive oil. Conversely, it limits fats such as butter, but also sugar, red meat, eggs and even dairy products. Beyond a diet, it is also a lifestyle that promotes sporting activity and social interactions during meals. It is good for your health because it is particularly rich in vitamins, antioxidants, fiber and omega-3, while limiting ultra-processed foods that are bad for your health.
At the end of the study, the Spanish researchers concluded that those who adopted a Mediterranean diet saw improvements of at least 5% of their bodily components. Indeed, after one year, they noticed a reduction of 13% in their total fat mass, 11% in their total lean mass and 14% in their visceral fat mass, compared to the control group. However, participants who followed a Mediterranean diet regained some fat during the second and third years of the study with a reduction of 6% in their total fat and lean mass and 8% in their visceral fat mass. “This study demonstrates that a calorie-controlled Mediterranean diet combined with physical exercise not only leads to weight loss, but also redistribution of body composition from fat to muscle“, declared David Katz, specialist in preventive medicine and lifestyle medicine, interviewed by the American media CNN.
Significant visceral fat loss that would reduce the risk of many diseases in overweight adults
Scientists emphasize the effect of the Mediterranean diet on loss of dangerous visceral fat in the stomach, which could contribute to diabetes, heart disease and even strokes in older adults. They say these results may indicate that greater loss of total fat mass over time is necessary to mobilize visceral fat storage in older adults who are overweight or obese.
“We must now provide an enabling environment and resources to help people make this shift, as it will benefit both individuals and society as a whole“said Walter Willett, professor at Harvard Medical School interviewed by CNN. According to the study authors, these findings could have a public health and clinical impact. Indeed, interventions on certain bodily components including visceral fat could be very promising for improving the health of overweight older adults. However, continued monitoring is necessary to confirm the long-term health consequences of these changes.
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