Mediterranean Diet and Obesity

Scientific research leaves no room for doubt: the Mediterranean diet is an invaluable ally for our health, with countless benefits. One of these is that it helps to better manage our body weight and therefore can be a powerful tool for combating obesity.

A number of studies in the bibliography have shown that strong adherence to the Mediterranean diet is associated with a reduced risk of becoming overweight or obese.

Specifically, a recent meta-analysis of six prospective studies showed that there may be a dose-dependent relationship between adherence to the Mediterranean diet and the risk of becoming overweight or obese. It indicated that every increase in the Mediterranean diet adherence score by one percentage unit is associated with a 2% decrease in the risk of becoming overweight/obese. Additionally, those with the highest adherence rate presented the smallest weight gain over a period of five years.[1]

These results are particularly encouraging, given that the percentage of people who are overweight or obese is constantly rising worldwide, with significant negative implications for our health.

The positive effects of the Mediterranean diet in managing body weight are due mainly to the benefit provided by the key food groups that it comprises, such as whole grains, fruits and vegetables, olive oil, nuts/seeds, legumes, fish.

For example, the Mediterranean diet stresses the consumption of unprocessed or minimally processed foods, such as fruits, vegetables, legumes and whole grains. Amongst other things, these foods are rich sources of dietary fibre. Dietary fibre provides a greater feeling of satiation, which could lead to a lower daily calorie intake and therefore to better body weight management.

What’s more, the Mediterranean dietary model discourages eating processed foods which are loaded with added sugars, such as sweets, soft drinks and ready-to-eat meals. Minimising the intake of such foods can help to better control calorie intake during the day and thus contribute to maintaining a healthy body weight.

It is also worth noting that the Mediterranean diet promotes a healthy lifestyle that combines a healthy, balanced diet with regular physical exercise and adequate sleep. This holistic approach further enhances the effectiveness of the Mediterranean diet in managing body weight and in maintaining good health.

An increasing body of scientific data are underscoring the potential of the Mediterranean diet as a valuable dietary approach to combating obesity. By adopting the Mediterranean diet, we can have a healthy body weight and promote our overall well-being.

BIBLIOGRAPHY

[1] Lotfi Κ, Saneei P, Hajhashemy, Esmaillzadeh A. Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: a systematic review and dose–response meta-analysis of prospective cohort studies. Adv Nutr 2022 13(1): 152–166. doi: 10.1093/advances/nmab092.