A Mediterranean diet is one of the best ways to blast belly fat. According to research by Prevencion con Dieta Mediterranean-Plus (PREDIMED-Plus) the Mediterranean diet together with physical activity can easily counter age related body changes such as fat gain and loss of muscle mass.
The research published in the JAMA Network Open on October 18 was designed to determine whether the diet can prevent cardiovascular disease over three years. The results show that a combination of this diet plus exercise can reduce weight gain from ageing as well as muscle loss.
The study was conducted among 1521 middle-aged and older people and they were separated into two groups. The first group followed a Mediterranean diet with calorie restrictions and also exercised while the second group followed a Mediterranean diet without calorie restrictions or changes in physical activity.
Belly fat and muscle mass
The participants in the first group had meaningful changes in the three years including a 5% improvement in muscle mass and loss of visceral fat after one year of following the diet.
Nutritionist and dietitian Ileana Muhlstein said that the Mediterranean diet has been touted for many years as the healthiest diet in the world.
“And while that may be true, it is extremely arbitrary advice for a health professional to give to an average person.” This is because it has a broad array of advice not just Whole Foods but the most important component is actually the amount of fresh vegetable eaten.
Mediteranean diets mainly include a lot of beans, legumes, whole grains, healthy fats, seeds, nuts and fish-centered entrees.
“Yet the healthiest part of the Mediteranean diet that so many Americans overlooks is the absolute obsession with veggies and fresh herbs,” said Muhlstein.
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