Energy balance
Intermittent Energy Restriction combined with a Mediterranean diet (IER+MED) significantly reduces visceral adipose tissue (VAT) and total fat mass more effectively than a continuous euenergetic DASH diet over 12 weeks.
To reduce visceral fat, try restricting calories to 30% of your normal intake for two consecutive days each week, while eating a Mediterranean-style diet (rich in plants, olive oil, fish) on the other five days. This approach may reduce belly fat more effectively than just eating a healthy diet every day without restriction. Ensure you are physically active, aiming for an hour of moderate exercise most days.
IER+MED had significantly larger reductions in DXA-measured VAT and total fat mass (−22.6 ± 3.6 cm2 and −3.3 ± 0.4 kg, respectively) vs. DASH (−10.7 ± 3.5 cm2 and −1.6 ± 0.4 kg) (p = 0.02 and p = 0.005).
Why this rating
Randomized controlled pilot study with active comparator, but small sample size (n=60) and short duration (12 weeks).
Source
Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study
Chloe Panizza et al. · Nutrients · 2019
DOI 10.3390/nu11061386
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- While IER+MED reduces visceral adipose tissue (VAT) more than DASH, this advantage disappears when adjusting for total fat mass loss, suggesting the VAT reduction is proportional to overall weight loss rather than specific to visceral fat mobilization.Moderate
- IER+MED improves liver function (measured by Alanine Transaminase/ALT) more effectively than a DASH diet, independent of total fat mass loss.Moderate
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