The Mediterranean diet and weight loss
Quite a lot of people are afraid that the adoption of a diet, such as the Mediterranean diet, which is relatively rich in fats (olive oil, olives, avocado and some types of cheese), will inevitably lead to gaining weight. However, many studies suggest otherwise. Therefore, we thought of making a summary of some important studies regarding weight loss through the Mediterranean diet:
- A study in 2018, published in the journal Nutrition and Diabetes, examined dietary patterns of 32.119 Italian participants, on an average of 12 years. Researchers concluded that following a Mediterranean diet is associated with lower increase in weight and lower increase in the circumference of the waist. However, they also reported the fact that the study has limitations and that more studies are needed to confirm the results.
- In 2019, the journal Lancet Diabetes & Endocrinology republished an updated analysis from Predimed – a five-year study that included 5.859 adults (1.588 participants were omitted when the study was retired and republished in 2017) with type 2 diabetes or at risk of cardiovascular disease, who were assigned either a Mediterranean diet supplemented with olive oil, the same diet supplemented with nuts, or a control diet. Although the olive oil group did not have a statistically different result, the participants that followed the Mediterranean diet with nuts observed a difference in the waist circumference, over a period of five years.
- A 2010 study in the field of diabetes, obesity and metabolism, on a number of 259 overweight diabetics, analysed the adoption of 3 diets: the first group adopted the Mediterranean diet with low carbohydrates, the second a traditional Mediterranean diet, and the third a diet based on the recommendations of the American Diabetes Association (ADA). All the participants were told to exercise 30 to 45 minutes, at least 3 times a week. After a year, participants from all groups lost weight: the traditional group lost on average 16 kg, while the ADA group lost 17 kg, and the low carb group lost 22 kg.
- An analysis of 21 studies, published in the Obesity review magazine in 2008, concluded that following the Mediterranean diet will lead to a lower probability of being overweight or obese.
- Over the course of the Mediterranean diet it is extremely useful to exercise and it’s important to note that you don’t need to make that much effort. For example, walking is a central element of the Mediterranean lifestyle, but you can also do other activities, such as running, gardening, Yoga or Pilates, for at least 2 hours and a half every week.
Now it’s a good time to announce that, soon, the PRO version of the Dahna app will have a new feature, with which users can set a weight goal for tracking their progress.