This diet with exercise reduces dangerous belly fat and more, study says

“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,” said Dr. David Katz, a specialist in preventive and lifestyle medicine, who was not involved in the study.

The study, published in the journal Obesity, involved 278 overweight or obese adults who were randomly assigned to one of three groups: a Mediterranean diet plus moderate-intensity exercise, a Mediterranean diet plus low-intensity exercise, or a control group that received general health advice.

The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, and low in red meat, processed foods, and added sugars. The exercise sessions consisted of aerobic and resistance training for 45 minutes, three times a week.

After six months, the researchers measured the participants’ body weight, fat mass, muscle mass, waist circumference, blood pressure, blood sugar, cholesterol, and inflammation markers. They found that both the moderate- and low-intensity exercise groups lost more weight and fat mass than the control group. However, the moderate-intensity exercise group also gained more muscle mass and reduced their waist circumference more than the other two groups.

The waist circumference is a measure of abdominal obesity, which is associated with a higher risk of cardiovascular disease, type 2 diabetes, and some cancers. The researchers explained that the combination of a Mediterranean diet and moderate-intensity exercise may have a synergistic effect on improving the body’s metabolism and reducing inflammation.

“This is an important finding because it shows that not all weight loss is equal,” said Dr. Katz. “Losing fat and gaining muscle is much better for your health than losing both or losing muscle alone. It also suggests that the quality of your diet and exercise matters more than the quantity.”

The researchers concluded that their study provides evidence for the benefits of a calorie-controlled Mediterranean diet plus moderate-intensity exercise for reducing abdominal obesity and improving cardiometabolic health. They recommended that this lifestyle intervention should be promoted as a feasible and effective strategy for preventing and treating obesity-related diseases.