A study by the Ben-Guriov University of the Negev has found that a Mediterranean diet could help people reduce visceral fat. The diet seems to work better than standard healthy diets. A Mediterranean diet shows more impressive results when red meat is removed and replaced with other green alternatives.
Experts have found that visceral fat is often harder to lose and has become an obstacle for those on their fitness journeys. This type of fat accumulates around abdominal organs. It is more dangerous as it produces toxins and hormones linked to premature death, diabetes, and heart disease.
How researchers conducted the study
The researchers gathered 294 participants for the research and put them on a Mediterranean diet. Professor Irish Dhai led the team in formulating the diet, which typically consists of olive oil, minimal red meat, seeds, fish, nuts, fruits, and vegetables.
The participants ate 28g of walnuts, 100g of duckweed green shake, and between 3 and 5 cups of green tea daily for 18 months. Scientists have found that duckweed contains polyphenols, minerals, and vitamins, especially vitamin B12. Researchers also replaced meat with other foods.
While both a standard and green Mediterranean diet could help lose visceral fat, researchers found that a green Mediterranean diet was responsible for up to 14% of fat loss. A standard Mediterranean diet helped participants lose about 7%. Meanwhile, people who follow a normal healthy diet only manage to lose 4.5% of visceral fat.
A Mediterranean diet has polyphenols
According to Professor Shai, eating healthy is vital for losing weight. Moreover, the food quality and the number of calories consumed are both important. For this reason, it is essential to look into the positive value of nutrients like polyphenols found in a Mediterranean diet and the negative value of carbohydrates in processed foods. Polyphenols showed a higher rate of degradation of visceral fat than other nutrients.
Professor Shai adds that a 14% reduction in visceral fat is substantial when making small lifestyle changes. Furthermore, weight loss goals are most important when they include the loss of visceral fat. Other measures to take to lose visceral fat involve exercising.
