Mixed

Adherence to a Mediterranean Diet (MD) reduces central adiposity (waist circumference and visceral fat) and prevents weight gain, even when energy intake is unrestricted.

Adhere to a Mediterranean Diet pattern focusing on vegetables, fruits, nuts, whole grains, and olive oil. You do not need to strictly count calories or restrict fat intake to avoid weight gain and reduce belly fat, although combining it with exercise and caloric restriction yields the best weight loss results.