A new study has found that older individuals who followed a lower-calorie Mediterranean diet and engaged in minimal exercise up to six days a week gained muscle and lost a significant amount of body fat over the course of a year. Furthermore, they were able to maintain much of the progress achieved for up to three years. The research, part of an eight-year randomized clinical trial in Spain, involved over 6,800 participants aged between 55 and 75 who were overweight or obese and had metabolic syndrome.
The study, published in the journal JAMA Network Open, focused on a subset of 1,521 participants who underwent scans to measure visceral abdominal fat—the dangerous fat that can lead to chronic diseases like diabetes, heart disease, and stroke. The intervention group was instructed to follow a Mediterranean diet with a 30% reduction in calorie intake, and received guidance from trained dietitians on self-monitoring and goal setting three times a month during the first year.
Participants in the intervention group were also asked to gradually increase their aerobic exercise to include 45 minutes or more of walking each day, along with strength, flexibility, and balance exercises. This combination of diet and exercise aimed to protect lean muscle mass while losing fat, resulting in a redistribution of body composition.
At the end of one year, the intervention group had lost a modest amount of body fat, which was significantly more than the control group. Additionally, the intervention group experienced a decrease in grams of visceral fat mass, while there was no change in the control group. Both groups did gain some lean muscle mass, but the intervention group had a more favorable body composition by losing more fat than muscle.
Interestingly, the study followed the participants for three years, which is unusual for studies of this nature, providing valuable insights. While the magnitude of the differences decreased over time, the three-year results still showed statistically significant differences in body composition between the intervention and control groups.
The Mediterranean diet, which is rich in fruits, vegetables, whole grains, beans, seeds, and olive oil, has been associated with numerous health benefits, including a reduced risk of diabetes, high cholesterol, dementia, depression, and breast cancer. It also promotes stronger bones, a healthier heart, and longevity. The diet also emphasizes social interactions during meals and exercise, making it a holistic approach to overall well-being.
Dr. David Katz, a specialist in preventive and lifestyle medicine, commented on the study's findings, stating that they extend the benefits of diet and exercise beyond weight loss, highlighting the impact on harmful visceral fat. Dr. Walter Willett, a leading nutrition researcher, added that these research findings should prompt the creation of a supportive environment and resources to help individuals make the shift to healthier lifestyles.
Overall, this study emphasizes the potential of the Mediterranean diet combined with exercise to not only promote weight loss but also facilitate the reduction of visceral fat and improvement of body composition. The findings underscore the importance of adopting evidence-based lifestyle changes and highlight the role of diet and exercise in achieving long-term health benefits.