Brightest wishes to all, for a happy 2019 and ‘
leaner
‘. That is, slimmer, not for aesthetics but for health, which can always improve through fitness weight as well. Some insights into New Year’s resolutions.
How to reduce the
body mass index
, maintain
fit weight
And keep cardiovascular risk factors under control? This is explained in a study just published in
Diabetes Care
.
Mediterranean Diet
and
exercise
keywords.
Overweight and cardiovascular disease prevention, the experimental study
PREDIMED-Plus
,
PREvención con DIeta MEDiterránea
, is an experimental program developed to evaluate the long-term effectiveness of a meaningful lifestyle intervention. With the dual goal of reducing body mass index (
Body Mass Index
), maintain weight-shape and prevent the risks of cardiovascular disease
.
The experimental study was conducted in a randomized sample of 626 overweight and obese adults, aged 55 to 75 years, with metabolic syndrome. Subjects underwent an intensive weight-loss program based on reduced-energy Mediterranean diet, physical activity promotion and behavioral support. Compared with a control group (CG).
Mediterranean diet and exercise led to significant improvements, measured after 12 months. Program participants lost an average of 3.2 kg, compared with -0.7 kg in the control group, a mean difference of 95 percent. One in three participants (33.7 percent) reduced the weight by 5 percent or more, compared to 11.9 percent of CG members.
Cardiovascular risk factors – including waist circumference, fasting blood glucose, triglycerides and ‘bad’ (HDL) cholesterol – were significantly improved in the GI participants. With greater reduction in insulin resistance, HbA1c and circulating levels of leptin, interleukin-18 and MCP-1. Participants with
prediabetes and diabetes
significantly improved glycemic control and insulin sensitivity, along with triglyceride and HDL cholesterol levels.
Mediterranean diet and prevention, conclusions
The analyses on the trend of changes in fat accumulation, body weight, and a number of cardiovascular risk indicators show the effectiveness of PREDIMED-Plus intensive intervention in the medium term. This approach proved useful in the 12-month trial to reduce adiposity and cardiovascular risk factors in overweight and obese adults with metabolic syndrome. Also on diabetic patients and those at risk for diabetes.
Adoption of a balanced Mediterranean dietary regimen-with reduced energy intake as well as associated with physical exercise-has resulted in a weight reduction of at least five percent. With the added benefit of clinical regressions on glucose dysmetabolism and markers of inflammatory processes.
The greatest weight loss was observed after 12 months. And this, according to the researchers, is one of the aspects that deserve the most attention. In fact, it is widely believed among prevention experts that the most popular diets (e.g., high-protein diet, in its various declinations)-based solely on carbohydrate reduction-allow people to lose weight quickly, but are difficult to sustain over time. (3)
Dario Dongo
Notes
(1) ‘
Effect of a Lifestyle Intervention Program With Energy-Restricted Mediterranean Diet and Exercise on Weight Loss and Cardiovascular Risk Factors: One-Year Results of the PREDIMED-Plus Trial
‘, Jordi Salas-Salvadó et al, in Diabetes Care 2018 Nov; dc180836.
https://doi.org/10.2337/dc18-0836
(2) ‘Prediabetes’ is an asymptomatic phase during which blood glucose levels are slightly above normal (not so high as to conclude diabetes), as are insulin levels caused by early insulin resistance. In many cases, this stage precedes the diagnosis of type 2 diabetes mellitus. More information on https://www.diabete.com/prediabete-cosa-si-intende/. On the prevention of diabetes, see also the study cited in https://www.greatitalianfoodtrade.it/salute/indice-glicemico-nella-prevenzione-del-diabete
(3) The impact of high-protein diets on health may also be dangerous in the long term, according to some studies. See
– Noto H, Goto A, Tsujimoto T, Noda M (2013). ‘Low-Carbohydrate Diets and All-Cause Mortality: A Systematic Review and Meta-Analysis of Observational Studies‘. PLoS ONE 8(1): e55030. doi: 10.1371/journal.pone.0055030
– Lagiou, P., Sandin, S., Lof, M., Trichopoulos, D., Adami, H. O., & Weiderpass, E. (2012). ‘
Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study.
‘. Bmj, 344, e4026. doi: https://doi.org/10.1136/bmj.e4026
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
