The negative effects of obesity are reversed in part by the substantial weight loss that can be achieved with a healthy diet, especially when it is low in calories and in combination with adequate physical activity.
Due to their high fat density, high-fat diets are thought to lead to increased body weight, making health care providers reluctant to recommend them to people who are overweight or obese. We evaluated the long-term effects of ad libitum Mediterranean, high-fat, and high-vegetable fat diets on body weight and waist circumference in older people at risk of cardiovascular disease, most of whom were overweight or obese. .
On the other hand, recent evidence suggests that the Mediterranean diet may help prevent obesity, type 2 diabetes and cardiovascular diseases.
Studies reveal that the Mediterranean diet can reverse obesity
have been revealed studies showing that adherence to a Mediterranean diet even without energy restriction is associated with weight maintenance and not with weight gain.
This comprehensive review looks at the effect of the Mediterranean diet on weight, body composition, type 2 diabetes, nonalcoholic fatty liver disease, cardiometabolic risk factors, dyslipidemia, and cancer. The authors conclude that it is the healthiest diet available to prevent cardiovascular disease and type 2 diabetes.
What we should know about Mediterranean diets and their relationship with good health.
doWhat is the Mediterranean diet? The authors admit that “there is no single definition, but it generally consists of small amounts of red meat, low to moderate amounts of fish, poultry, and large amounts of fruits, vegetables, whole grains, and…unrestricted olive oil as a source of fatty acids.” monounsaturated fats.
It is much healthier than the American diet. The Western diet often includes highly processed and ultra-processed foods.
At some point, olive oil began to be used in Western cooking to make the American diet, which was already saturated in sugars and saturated fats, healthier. But it’s not right to add more calories to an already high-calorie diet.
To combat obesity through Mediterranean diets, we must relate what the Mediterranean diet is and what it is not. The Mediterranean diet generally consists of lean protein, fruits, vegetables, whole grains, nuts, and olive oils, and little or no sugar or processed foods.
We must also consider the lack of evidence showing that the Mediterranean diet is superior to other diets for weight loss, but a healthy diet will always have a positive impact on our health and well-being.
What we eat affects many aspects of your overall health, including brain health. A healthy diet can improve your ability to think, remember, and process information as you age.
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared to those with the least healthy diets. The Mediterranean and DASH diets have been shown to improve brain and heart health.
What is the Mediterranean diet?
“Mediterranean diet” is a generic term based on the traditional eating habits of the countries bordering the Mediterranean Sea. There is no standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary between these countries and even between regions within each country due to differences in culture, ethnicity, religion, economy, geography, and agricultural production. However, there are some common factors.
A Mediterranean-style diet generally includes:
- abundance of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
- olive oil as a primary source of fat; Y
- dairy products, eggs, fish and poultry in low to moderate amounts.
Fish and poultry are more common than red meat on this diet. It also focuses on minimally processed plant-based foods. Wine can be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.
