For anyone needing to lose weight (and who doesn’t these days?) comes welcome new research showing there is life – and weight loss—beyond the low-fat diet.
The popular Mediterranean diet is a safe and effective alternative to the low-fat plan often recommended by physicians, Israeli researchers determined in a two-year-long study published in July in the New England Journal of Medicine.
While people who stick with almost any diet lose weight, those on the Mediterranean diet lost a significant amount – almost 10 pounds, compared to about six pounds for those on a low-fat diet. And the Mediterranean diet, in particular, was praised by the scientists because it is high in fruits, vegetables and fiber, all of which are beneficial for health. Previous research has shown it is good for the heart, and may even reduce the risk of developing Alzheimer’s disease.
What is a Mediterranean diet?
It’s a nutritional approach rich in fruits, vegetables, whole grains, beans, nuts, seeds and olive oil. Dairy products and poultry are consumed in low to moderate amounts, while fish trumps red meat, which is eaten sparingly.
I’ve never espoused any particular diet for weight loss, counseling my patients instead to make permanent lifestyle changes that can keep them in shape and are personally satisfying. I’ve always been skeptical of diet fads, especially low-carb diets, which the researchers behind this study also looked at. In my opinion, a low-carb approach often turns into an excuse to eat lots of high-fat, high-cholesterol foods.
But with the Mediterranean diet, the researchers have hit on something. The Mediterranean diet is a varied diet that is generally pleasing to the senses, and at the same time has many positive health benefits beyond weight loss. So, you are doing yourself a favor eating these foods, even if the scale doesn’t show it. You can’t lose—rather, you can lose and win as well!
Of course, when it comes to weight reduction, the type of diet you choose isn’t the only thing that is important. Portion control is critical and exercise should also be a part of your daily routine. On a daily basis, leaving just two bites of your bagel or burger can result in losing about twenty pounds in two years. Just walking around a high school track once a day is equivalent to walking ninety miles a year, burning over 8000 calories even at a relatively slow pace.
Forget trying to drop a dress size in one week. Slow and steady weight loss is best for sustained success, both physiologically and psychologically. Weight management should be a way of life, a lifestyle rather than a quick diet before your high school or family reunion.
At Navigenics, we know that a smaller waistline is literally a health issue rather than a beauty issue (in fact, national health guidelines recommend a waist size of no more than 40 inches in men and 35 inches in woman). Obesity is a key factor that compounds the genetic risk of many of the health conditions covered in our genetic health service, including diabetes, osteoarthritis, heart attack and breast and colon cancer. If you are genetically predisposed to any of these conditions, it is even more important that you eat the right foods – but probably less of them. Great tasting food in modest quantities is the key for both the palate and the waistline.