A new study published in JAMA Network Open on Oct. 18 suggests that the Mediterranean diet, when combined with physical activity, can effectively counter aging-related body changes such as fat gain and loss of muscle mass. The study, conducted by the Prevenci??n con Dieta Mediterranea-Plus (PREDIMED-Plus) research group, aimed to determine whether the diet could prevent cardiovascular disease. However, a subgroup of participants was evaluated to measure the impact on body composition after a three-year period.

The results showed that an energy-reduced Mediterranean diet, along with increased physical activity, appeared to reduce aging-related weight gain and muscle loss. The study involved 1,521 middle-aged and older participants who were either overweight or had obesity and metabolic syndrome. They were divided into two groups - the first group followed a Mediterranean diet while reducing their calorie intake by 30% and increasing their physical activity, while the second group followed a Mediterranean diet without any calorie restrictions or changes in physical activity.

After just one year of following the diet, participants in the first group experienced "clinically meaningful" changes in body composition, including a 5% or greater improvement in fat mass, visceral fat mass, and loss of lean muscle mass. The researchers noted that these changes were significant and beneficial to overall health.

Fox News Digital reached out to the researchers for comment on the study. Nutritionist and registered dietitian Ilana Muhlstein, who was not involved in the study, expressed her support for the Mediterranean diet. She stated that while it has been touted as the healthiest diet in the world for many years, it is important for health professionals to provide more specific advice to individual patients rather than just recommending the Mediterranean diet.

Muhlstein emphasized the importance of emphasizing whole foods, including beans, legumes, whole grains, healthy fats, seeds, nuts, and fish-centered entrees, as well as an abundance of vegetables and fresh herbs. She pointed out that countries like Israel and Greece, which have better cardiovascular health compared to the United States, make vegetables a crucial part of every meal and celebrate their presence. In contrast, she observed that many Americans consume high-calorie Mediterranean delicacies like pita, shawarma, and falafel with little to no vegetables, missing the essence of the diet.

To align with the naturally active lifestyles of people living in the Mediterranean, Muhlstein recommended about 45 minutes of exercise six days a week. This level of physical activity, combined with the Mediterranean diet, can lead to significant improvements in body composition and overall health.

Participants in the study were contacted regularly by trained dietitians, which Muhlstein believes played a significant role in improving their relationship with food. She noted that the American view of food has become unhealthy, with an emphasis on seeking comfort in carbs and sugar rather than prioritizing vegetables. Regular meetings with dietitians and steady improvements in eating behaviors and relationships with food are crucial for creating long-lasting results.

In conclusion, the Mediterranean diet, when combined with physical activity, has shown promising results in countering aging-related body changes such as weight gain and muscle loss. It is important for individuals to not only focus on whole foods but also prioritize an abundance of vegetables and fresh herbs. Additionally, maintaining an active lifestyle by incorporating regular exercise is key to reaping the full benefits of the Mediterranean diet.