The best way to lose weight is a consideration many dieters make in an often grueling journey toward better health. The media bombard you with contradictory diet plans touting fast, easy and healthy weight loss that may or may not live up to claims. Dr. Meir Stampfer, a professor of nutrition and epidemiology at Harvard School of Public Health, and colleagues set out to give consumers resolution and scientific evidence for the best weight loss plans, which include the Mediterranean diet. The results were published in 2008 in the "New England Journal of Medicine."
Mediterranean Diet Background
The Mediterranean diet is not one specific diet plan but a style of eating that supports a healthy heart and weight. Several variations of the Mediterranean diet exist, but the traditional diet stems from the eating habits of countries bordering the Mediterranean Sea such as Greece and Italy. These countries did not formulate a diet as a means for intended fast weight loss but rather embraced food of the culture for survival. Scientists took note of the low obesity and cardiovascular disease rates of the these countries and in the last two decades spent time researching the benefits of a Mediterranean style diet.
Diet Basics
The crux of Mediterranean eating is in the foundation of plant-based foods including fruits, vegetables, grains, beans, nuts and seeds from non-processed, locally grown sources. Protein from poultry and fresh fish, which are high in omega-3 fatty acids and not saturated fats, is consumed regularly instead of red meat. But lean cuts of red meat in small portions are eaten on occasion. Olive oil and herbs for cooking, salad topping or as a basic flavoring are considered health-promoting and a vital part of this eating style. Low-fat dairy like cheese or yogurt in low to moderate amounts is part of the traditional diet. Red wine consumption often complements a meal once a day, but drink wine only after consultation with your physician.
Stampfer Research
With obesity rates on the rise worldwide, Dr. Stampfer and colleagues set out to determine which dietary styles promoted the most weight loss and health benefit in study participants. A two year randomized trial followed 322 subjects who were between 40 to 65 years old; obese, based on body mass index; or diagnosed with type 2 diabetes or coronary heart condition. They were randomly assigned to different dietary groups. The diet groups included low-fat with calorie restrictions, Mediterranean diet with calorie restrictions, or low-carbohydrate diet without calorie restrictions. At one year, 95.4 percent of study subjects remained compliant and at two years, 84.6 percent of subjects remained in the study.
Research Findings
At the conclusion of the study, the average weight loss for the low-fat diet group was 6.4 lbs. The Mediterranean diet group lost an average of 9.7 lbs. and the low-carb diet group lost an average of 10.3 lbs. The most significant weight loss occurred within the first six months of the study. Additionally, the Mediterranean diet group showed the biggest reduction in inflammation linked to heart disease and had better fasting blood glucose and insulin levels than the other groups. However, the low-carb dieters had the biggest drop in triglycerides, which cause fat accumulation in the arteries.
Research Implications
The research reveals that Mediterranean style diets may help in weight loss and improve your overall health, but it also revealed that the other diets had positive outcomes as well. The most important factors to consider when choosing a diet is balanced nutrition and adhering to medical advice if you have a condition affected by dietary changes. As noted by Dr. Stampfer and the Harvard School of Public Health, there are many paths to successful weight loss, and if one approach does not work for you, you can keep trying.
References
- Harvard School of Public Health: Many Paths to Successful Weight Loss
- New England Journal of Medicine; Weight Loss With a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; Meir J. Stampfer, MD et al; July 17, 2008
- MayoClinic.com; Mediterranean Diet; Choose This Heart-Healthy Diet Option; Mayo Clinic Staff; June 19, 2010
- Oldways Preservation Trust: The Traditional Mediterranean Diet
- Harvard School of Public Health: Meir Stampfer
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