Mixed
Adherence to a Mediterranean diet (MedDiet) is associated with reduced body weight, lower BMI, and a decreased risk of incident overweight or obesity compared to control diets or low-adherence groups.
Adopt a Mediterranean-style eating pattern as your default. Focus on daily consumption of vegetables, fruits, whole grains, legumes, nuts, and olive oil. Eat fish 2-3 times a week and limit red/processed meats and sweets. You do not need to count calories strictly, but prioritize whole, minimally processed foods. This approach is sustainable, tasty, and has strong evidence for preventing weight gain and obesity.
Four meta-analyses of randomized controlled trials, including up to 16 trials, have shown a greater reduction of body weight and BMI with MedDiet compared to other diets, while a meta-analysis of 7 prospective cohort studies, found a reduced risk of becoming obese and gaining weight over time associated with a higher adherence to MedDiet.
Why this rating
Supported by multiple meta-analyses of RCTs and large prospective cohort studies (e.g., PREDIMED, EPIC).
Source
Mediterranean diet in the management and prevention of obesity
Ligia J. Domínguez et al. · Experimental Gerontology · 2023
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