A recent study has found that older individuals who followed a lower-calorie Mediterranean diet and engaged in minimal exercise up to six days a week experienced significant muscle gain and lost a significant amount of body fat over the course of a year. The participants in the study, who were between the ages of 55 and 75 and overweight or obese with metabolic syndrome, were able to maintain much of this progress for three years.
The study, part of an eight-year randomized clinical trial in Spain, examined the effects of diet and exercise on cardiovascular risk reduction. The researchers found that not only did participants lose overall body fat, but they also lost dangerous visceral belly fat, which is associated with diabetes, heart disease, and stroke. Visceral fat, which is not visible, is located deep within the abdomen, and while a healthy amount is around 10% of total body fat, excess visceral fat can lead to chronic disease due to the inflammation it causes.
“This study confirms that we can profoundly change our metabolic status,” said Dr. Walter Willett, a leading nutrition researcher. He emphasized the importance of providing support and resources to help individuals make the necessary lifestyle changes, as these changes can benefit both individuals and society as a whole.
The intervention group in the study followed a Mediterranean diet with a 30% reduction in calories, limiting the intake of added sugar, refined breads, and other processed foods. They also received guidance from trained dietitians and increased their aerobic exercise over time. The control group, on the other hand, only received general advice during group sessions twice a year.
At the end of the first year, the intervention group experienced a modest amount of weight loss, including body fat. However, some of the fat was regained in the subsequent years once dietary advice and support were removed. Despite this, the intervention group still had a larger decrease in visceral fat mass compared to the control group. Both groups did gain some lean muscle mass, but the intervention group had a more favorable body composition as they lost more fat than muscle.
Dr. Christopher Gardner, a research professor of medicine who was not involved in the study, noted that the three-year follow-up was particularly valuable as most studies are only a year long. Although the differences between the groups at the three-year mark were modest, they were statistically significant.
The Mediterranean diet has been associated with various health benefits, including a reduced risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It has also been linked to stronger bones, a healthier heart, and a longer life. The diet emphasizes plant-based cooking, whole grains, fruits and vegetables, beans and seeds, and extra-virgin olive oil. Red meat, butter, and refined foods are consumed sparingly, while social interactions and mindful eating are also encouraged.
Overall, this study highlights the potential benefits of a calorie-controlled Mediterranean diet combined with exercise for older individuals. It is important to continue supporting individuals in making these lifestyle changes in order to improve their overall health and well-being.