With how many weight-loss diets there are these days, it can be hard to tell fact from fiction. Researchers in New Zealand decided to take three popular diets and put them to the test. The Mediterranean diet,intermittent fastingand thepaleo dietwere compared for their effect on weight loss, blood pressure and more. Read on to see how they stack up.
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The Science
A study recently published inThe American Journal of Clinical Nutritionlooked to sort out what diet is most conducive to weight loss. They recruited 250 healthy, overweight adults, mostly women, who were on average 44 years old. As a part of the study, people got to choose which diet (Mediterranean, paleo or intermittent fasting) that they would follow for the next 12 months of their weight loss journey. Once they identified the diet they wanted to try, they met with a registered dietitian and a doctor for in-depth training on how to work the diet into their life. The Mediterranean diet focused mostly on plant foods, fish and whole grains, while limiting red meat and processed grains. Intermittent fasting was done in a pattern of five days unrestricted, two days on a modified fast (commonly called 5:2). Lastly, the modified paleo diet had a focus on meat, fish and healthy fats, with some legumes, fruits and vegetables, and limited grains and processed grains. For the next 12 months, they recorded their dietary intake and had periodic check-ups to record their weight, body fat percentage, blood pressure and hemoglobin A1C (a blood test which measures blood sugar over time and is used to diagnose and watch the progression of diabetes).
Why the Mediterranean Diet Is So Healthy
What They Found
Photo: Getty Images/guvendemir
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What It Means
Though the people who were following intermittent fasting lost slightly more weight (which could be skewed), those following a Mediterranean diet had more health benefits beyond weight loss alone. Reducing your blood pressure or A1C can help slash your risk for chronic illness, similar to losing weight. Additionally, the Mediterranean diet was the least restrictive diet to follow.
The Bottom Line
Luckily for us all, there are several eating patterns that can help you lead a healthy life. The biggest hurdle for most of us is sticking to any specific diet, especially if it’s restrictive. If you are looking at short-term weight loss, all of these ways of eating may offer some benefits. TheMediterranean diet goes above and beyond with other health benefits, including improved blood pressure and diabetes control. It was also the diet that most people in the study were able to stick with over the course of a year.
Your diet should fit into your life without feeling like a major chore. Sticking to whole, minimally processed foods and including ample fruits and vegetables is a great, proven way to get started on any weight loss diet.
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