A recent study published in Preventative Medicine reports that the Mediterranean Diet, in combination with calorie restriction, can have a positive impact on cognition, lifestyle, and cardiometabolic health. The study, which aimed to investigate the effects of the Mediterranean Diet on weight loss, was conducted on a sample of 80 overweight individuals, with a mean age of 55 years.
Over the course of two years, the participants were divided into two groups. The first group followed the Mediterranean Diet, while the second group followed the Mediterranean Diet with calorie restriction. Both groups were instructed to consume a diet rich in fruits, vegetables, legumes, nuts, whole grains, fish, and olive oil. The calorie-restricted group was instructed to consume 500 fewer calories per day than their estimated energy requirement.
The results of the study showed that both groups experienced weight loss, but the calorie-restricted group lost significantly more weight than the Mediterranean Diet group alone. The calorie-restricted group lost an average of 10.1 kg, while the Mediterranean Diet group lost an average of 3.3 kg.
This means that the Mediterranean diet participants lost 7.6 lbs. in two years then calorie restricted group lost 22 lbs. in the same period of time. In studies published by Dr. Paul Arciero in the Nutrition Journal and the Obesity journal participants lost 16 lbs. in 30 days. The participants despite losing a tremendous amount of weight quickly on average gained 6% lean muscle mass. The loss of muscle mass is a side effect in all traditional diets.
In addition the Arciero study showed a significant reduction in weight, high blood pressure, high blood sugar, cholesterol and triglycerides, along with a 33% reduction in visceral fat, a 25% reduction in inflammation and an increase in anti-oxidants in the body. No diet has ever demonstrated these unbelievable results before.
The study was based on a revolutionary new approach called the R2M protocol which uses Intermittent Nutritional Fasting™ (not intermittent fasting) and Protein Pacing. The medical community is still touting the calories in and calories out along with the Mediterranean diet as a good way to lose weight. You be the judge. It seems like it would be an easy decision for anyone needing to lose weight and get healthy to want to do the R2M protocol which provided scientific results no diet has ever produced no matter what the name of the diet was.
However, it is also important to point out that the medical community has criticized the Mediterranean Diet study’s results as “pitiful.” Many experts argue that the weight loss achieved by both groups was not significant enough to have a significant impact on overall health.