Mediterranean diet keeps you slim, according to a new study. This diet is rich in good, healthy fats that have already been proven to provide a broad range of health benefits. It reduces the risk of cardiovascular disease, as well as type 2 diabetes.
The new study on Mediterranean diet also shows how this diet rich in vegetables and dietary fats does not cause weight gain.
This five-year study conducted in Spain looked at data from about 7,000 old adults. The majority of them were overweight or obese, and all of them had either type 2 diabetes or over three risk factors for cardiovascular disease. The participants were asked to follow a Mediterranean diet to determine what are its effects on heart health.
Three Mediterranean diets were put to trial: one with at least four tablespoons of extra-virgin olive oil per day, one with at least three snacks consisting of nuts each week, and a control diet that basically meant that people had to avoid fats altogether.
Olive oil and nuts contain high amounts of monounsaturated fats, the kind of fats that doctors call “good fats”. These fats are thought to be healthier than saturated fats found in products coming from animals, such as meat and cheese.
After a period of five years, researchers found that people consuming extra-virgin olive oil each day had lost a small but significant amount of weight. The people consuming nuts each week has also lost a bit of weight. The participants following the control diet hadn’t lost as much weight as those following the Mediterranean diet. On an average, those on the olive oil diet lost 400 grams more than those on the control diet. A reduction of the waist circumference in those following the Mediterranean diets had also been noticed.
The key highlight is that these fats do not lead to weight gain or an increase in waist circumference. This goes to show that people have to focus on eating healthy foods rather than counting calories. This is not the first study to show that eating plant-based fats does not cause weight gain.
Furthermore, researchers found that the Mediterranean diets participants had actually limited their calorie intake without being instructed to do so. This is because healthy fats have a filling effect, which means that people don’t feel the need to turn to snacks throughout the day as often as they did. Because of this, participants ended up consuming fewer calories than they did before going on the diet. This is proof that Mediterranean diet keeps you slim if you want to maintain your healthy weight.
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