The long-term effects are also pretty impressive
According to experts, such lifestyle choices can lead to a healthier retirement, lower brain age, and help increase life expectancy. In June 2023, Israeli scientists discovered that a slightly modified version of the diet, which included green tea, walnuts, and green smoothies, helped improve brain health in overweight adults ( (Obesity is known to age the brain.)
Researchers at Ben-Gurion University of the Negev recruited 102 overweight people over the age of 52 and asked them to follow a “green Mediterranean” diet for 18 months. They found that more than half had younger brain ages by the end of the study, and that a 1% decrease in BMI was associated with a 9-month decrease in brain age.
It also has a positive impact on the field of mental disorders. In 2023, a study led by Newcastle University and published in the BMC Medical Journal found that a Mediterranean diet could reduce the risk of dementia by almost a quarter.
Meanwhile, a Harvard University study revealed that following a Mediterranean-style diet may extend your lifespan. Of the 4,600 women asked to follow this diet, researchers found that those who followed the diet were more likely to have longer telomeres, which “sit” at the ends of chromosomes and protect DNA. Over time, these gradually become shorter, weakening our defenses. Researchers have found that diet prevents telomere fraying and shortening, which can lead to longer lifespans.
Is the Mediterranean diet ideal for weight loss?
“The Mediterranean diet is not focused on weight loss per se, but rather a way to eat a healthy, balanced diet that provides optimal nutrition for your body,” says Dr. Rice. “But the benefits of eating this way can certainly help you maintain a healthy weight, as your body feels full thanks to the balance of complex carbohydrates, lean protein, healthy fats, and fiber. It helps. It suppresses your appetite and regulates your appetite.”
It also supports gut health and plays a role in weight management, Rice says. Some studies have found that obesity is associated with a reduced diversity of gut bacteria (eating a variety of plants, beans, and whole grains helps maintain gut bacterial diversity). I can).
But while it wasn't designed as a weight loss diet, one study of more than 30,000 people living in Italy found that those who followed the Mediterranean diet for about 12 years were less likely to become overweight or obese. It turns out. A review of five studies by Harvard Health found that a Mediterranean-style diet led to an average weight loss of 9 to 22 pounds after one year, compared to a low-fat diet that led to weight loss of 6 to 11 pounds. I understand.
Be aware of the risks
“The only thing you have to be careful about is not eating too many high-calorie nuts,” says Rice. “Please limit your daily intake to around 30g.” [roughly a small, cupped handful]”
This diet is also rich in foods such as cheese and olive oil, which are nutritious but contain a significant amount of calories that can lead to weight gain if eaten in large quantities. For example, 2 tablespoons of olive oil contains about 240 calories, so try drizzling rather than pouring.
But according to Royal Nutritionist and author of 2 Weeks To A Younger You, Gabriella Peacock, it's best not to get too hung up on this. Reduces risk of heart disease by improving insulin sensitivity, boosting immunity, and supporting healthy weight loss. It is no coincidence that olive oil is an important component of the diet of the Mediterranean region, where they live long and well. ” Other sources of monounsaturated fats include avocados, nuts, and seeds.
Another component of the diet is cheese. Cheese is high in saturated fat and can increase “bad” cholesterol. But cheese is also a good source of protein, calcium (important for bone health), and B vitamins, which help your body release energy from food. Meanwhile, a recent study found that people who eat dairy products are less likely to develop heart disease than those who eat the same amount of saturated fat from red meat. So limit your intake and choose minimally processed cheeses like feta, halloumi, parmesan, and mozzarella.
