A recent study found that older adults who followed a calorie-restricted Mediterranean diet and exercised up to six days a week gained muscle and reduced body fat, including harmful visceral fat, over one year. The study, part of an eight-year trial in Spain involving over 6,800 participants aged 55-75, highlighted that this combination of diet and exercise not only promotes weight loss but also improves body composition by replacing fat with muscle.
The intervention group followed a Mediterranean diet with 30% fewer calories, reduced sugar and refined food intake, and received support from dietitians during the first year. They also engaged in daily aerobic activities and strength training to maintain muscle mass. In contrast, the control group received only general advice twice a year.
Results showed a modest but significant reduction in body fat for the intervention group, with visceral fat notably reduced—a key factor in preventing chronic conditions like diabetes and heart disease. While the group regained some fat after support ended, they maintained better body composition over three years.
The Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer
The Mediterranean diet, emphasizing fruits, vegetables, whole grains, beans, and olive oil, has been linked to reduced risks of diabetes, heart disease, and other health benefits. This study reinforces its effectiveness, especially when paired with regular exercise, as a sustainable approach to improving health and longevity.
