Intermittent fasting (IF) has become increasingly popular in recent years as a way to improve health and lose weight. On the other hand, the Mediterranean diet is a well-established eating pattern that has been shown to have numerous health benefits, including reducing the risk of heart disease, diabetes, and certain types of cancer. Combining these two approaches may offer even greater benefits than either one alone.
One study published in the International Journal of Environmental Research and Public Health found that combining IF and the Mediterranean diet improved weight loss, reduced inflammation, and improved glucose metabolism in overweight and obese adults (1). Another study published in the Journal of Nutrition and Metabolism found that IF combined with a Mediterranean-style diet resulted in greater reductions in body weight and fat compared to a control group (2).
The Mediterranean diet is rich in whole foods such as fruits, vegetables, whole grains, legumes, and nuts and is characterized by the use of olive oil as the primary source of fat. It is also high in fish and seafood and low in red meat and processed foods. This eating pattern is associated with a lower risk of chronic diseases and is considered one of the world’s healthiest diets.
Intermittent fasting, on the other hand, involves alternating periods of eating and fasting. There are several different types of IF, including the 16/8 method (where you fast for 16 hours and eat during an 8-hour window), the 5:2 diet (where you normally eat for 5 days and restrict calories for 2 non-consecutive days), and alternate day fasting. Studies have shown that IF can improve weight loss, lower blood sugar, and insulin levels, and improve heart health.
The Mediterranean diet and IF can help reduce inflammation, improve insulin sensitivity and weight loss, and promote overall health. A Mediterranean diet focusing on whole, unprocessed foods and healthy fats can be especially beneficial during the eating periods of intermittent fasting.
In conclusion
The Mediterranean diet and intermittent fasting can be a powerful duo for improving health and longevity. It is important to note that before starting any new diet or exercise regimen, it is always best to consult a healthcare professional.
References:
(1) Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702–710. https://doi.org/10.4161/auto.6.6.12376
(2) Varady, K. A., Bhutani, S., Church, E. C., & Klempel, M. C. (2009). Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. American Journal of Clinical Nutrition, 90(5), 1138–1143. https://doi.org/10.3945/ajcn.2009.28380