Mediterranean Diet — A True Rescue from Internal Obesity
18-month trial: the Mediterranean diet cuts visceral fat around the liver by 30% and around the heart by 11% — outperforming low-fat diets.
18-month trial: the Mediterranean diet cuts visceral fat around the liver by 30% and around the heart by 11% — outperforming low-fat diets.
There are two types of fat: subcutaneous and visceral (the latter accumulates around the waist, deep around the organs). Visceral fat is considered the most harmful. But it can be combated using the Mediterranean diet. For comparison: other diets are able to reduce overall body fat percentage without affecting visceral fat. Israeli researchers established this in an 18-month trial.
About 300 men with abdominal obesity caused by visceral fat accumulation were placed on one of two diets. The first diet was characterized by low fat content (30% of total daily energy intake and a maximum of 10% from saturated fats). At the same time, fiber intake from vegetables, fruits, legumes, and grains was increased.
The second diet was the Mediterranean — plenty of vegetables, olive oil, little red meat and poultry; these were replaced with beef and veal, and few carbohydrates. After six months, a training program was added. On average, volunteers managed to lose about 3 kilograms. However, the second diet more effectively reduced visceral fat deposits around the liver (by 30%) and the heart (by 11%). Exercise also contributed slightly to fat loss.
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