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According to a study, this diet combined with exercise lowers harmful belly fat and more

According to a new study, older adults who ate a lower-calorie Mediterranean diet and engaged in light activity up to six days a week build muscle and significantly reduced their body fat at the end of the year. They maintain most of the weight loss for three years. Middle Eastern food includes freshly produced hummus. A chickpea spread flavoured with oil and sumac. accompanied by flat bread. Dr. David Katz, a specialist in preventive and lifestyle medicine who was not involved in the study, said. “This study demonstrates that a calorie-controlled Mediterranean diet plus exercise does not simply produce weight loss. It results in a redistribution of body composition from fat to muscle.”

Participants in the study shed harmful belly fat, which can result in diabetes, heart disease, and stroke, in addition to their overall body fat.

Benefits of Diet & Exercise

The benefits of diet and exercise extend “from mere weight loss to the mobilisation of harmful fat,” according to Katz. President and founder of the True Health Initiative, a global coalition of specialists committed to evidence-based lifestyle medicine. Even though the new study’s findings are “no surprise.”

Visceral fat is invisible. It is located deep within the belly, behind the muscles that surround the organs. Visceral fat is typical and healthy if it makes up 10% or less of your body’s total fat content. According to the Cleveland Clinic. On the other hand, excessive fat can lead to inflammation and chronic illness.

A Longer Study

The study is a part of an eight-year randomised clinical trial being conducted in Spain by 23 research centres. To determine the potential benefits of food and exercise in lowering cardiovascular risk in individuals between the ages of 55 and 75. Every one of the 6,874 individuals who took part in the trial. Fit the criteria for metabolic syndrome, which includes high blood pressure, elevated blood sugar, changed cholesterol, and an excess of fat around the waist. The new study looked at one- and three-year findings in a subset of 1,521 individuals. Who had scans to measure their levels of belly fat. It was printed on Wednesday in the journal JAMA Network Open.

Reducing calories results in the loss of both fat and lean mass.  Exercise protects lean mass, particularly when combined with resistance training to increase muscle mass. In general, it’s better to decrease fat while maintaining muscle. According to Katz, a published researcher on the use of food as preventative medicine.

About Diet

The renowned Mediterranean diet has been shown in studies to lower the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Stronger bones, a healthier heart, and a longer lifespan have all been associated with the diet. Which is really more of an eating habit. The diet consists of straightforward plant-based cuisine. Where fruits, vegetables, whole grains, beans, and seeds make up the majority of each meal. A small amount of nuts and extra-virgin olive oil are also recommended. Other fats like butter and olive oil are rarely, if ever, consumed, while refined carbohydrates and sugar are saved for special occasions.

Red meat is rarely used and is often reserved for flavouring food. Omega-3 fatty acid-rich, healthy oily fish is recommended, and lesser portions of eggs, dairy, and chicken are consumed than in the typical Western diet.

Significant Findings

After a year, those in the lower-calorie Mediterranean diet and activity group that made up the group lost some body fat. But not much more than those in the control group. But when nutritional guidance and support were discontinued in years two. And three, the group did acquire some of the fat back. Over the course of three years, the control group reduced body fat loss stayed consistent. However, the study found that fat mass did not change in the control group and that “only participants from the intervention group decreased grammes of fat mass.”

While lean muscle mass was gained by both groups. The authors noted that the intervention group’s body composition was “more favourable” due to greater muscle loss than fat.

 

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