+ A Mediterranean-style diet supplemented with plant foods may help burn fat faster, according to a new study.
+ The nutrient-dense eating plan may aid in the reduction of a type of fat linked to an increased risk of disease.
+ Dieters reduced their consumption of meat and processed foods in favour of olive oil, tea, nuts, and leafy greens.
A Mediterranean diet rich in nutrients may help reduce a type of body fat linked to cancer and heart disease, according to new research.
According to the study, published September 30 in BMC Medicine, the eating plan, known as a "green" Mediterranean diet, is based on cuisines from regions where people live the longest, healthiest lives, and adding foods like green tea and protein-rich plants could make it even healthier.
Researchers from Israel's Ben-Gurion University of the Negev examined data from 294 adults to compare the health benefits of two types of Mediterranean diets to general healthy eating recommendations to eat less fat and salt and more vegetables.
The researchers wanted to see if the diets could help reduce visceral fat, which is a type of body fat that accumulates around the organs and increases the risk of dangerous illnesses such as cancer, heart disease, and diabetes.
Regular Mediterranean diet participants ate less red meat, processed foods, and refined carbohydrates (like white bread and sugary treats) and more healthy fats like olive oil. By the end of the 18-month study, the group had lost 7% of its visceral fat, compared to 4.5% fat loss in the general healthy diet group.
The modified green Mediterranean diet, on the other hand, was twice as effective, assisting people in losing 14% of their visceral fat. In addition to avoiding red meat and processed foods, those dieters drank four cups of green tea per day and a green shake made from duckweed, a high-protein, vitamin-rich plant. The green diet also resulted in slightly more overall weight loss.
The findings are "a dramatic achievement for making simple changes to your diet and lifestyle," according to lead study author Hila Zelicha, a post-doctoral fellow at Ben-Gurion University of the Negev.
According to the study's authors, the green Mediterranean diet may improve heart health, blood sugar control, and prevent chronic disease by helping to reduce visceral fat.
Foods like green tea, nuts, and leafy greens are high in beneficial nutrients called polyphenols
Researchers hypothesised that the green Mediterranean diet has the advantage of being high in polyphenols, plant-based nutrients that have been linked to a protective effect against chronic disease.
The traditional Mediterranean diet already includes foods high in polyphenols, such as olive oil and leafy green vegetables.
In the recent study, both Mediterranean diets included a handful of walnuts per day. Once avoided on diets due to their high calorie and fat content, nuts are now considered one of the healthiest foods, rich in fibre and omega-3 fatty acids, as well as other nutrients.
The green Mediterranean diet included even more polyphenols and antioxidants in the form of green tea, which research suggests can help reduce cholesterol and inflammation while also improving brain and heart health. According to the researchers, the green shake included in the diet also added protein as well as a type of B vitamin called folate, which may have also helped with reducing visceral fat.
According to Iris Shai, senior author of the study and professor of nutrition and epidemiology at the university, the study's findings suggest that what people eat on a diet may be just as important as how much. According to a press release from Shai, research is continuing to uncover which specific foods may be uniquely beneficial for burning fat and protecting against illness.
"A healthy lifestyle is an excellent foundation for any weight loss programme. The results of our experiment taught us that the quality of food is just as important as the number of calories consumed "She stated.
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