The Mediterranean and Flex diets are two popular eating patterns that have been shown to have various health benefits. Both diets emphasize the consumption of whole, unprocessed foods and encourage an active lifestyle, but they differ in their specific food recommendations and overall approach to nutrition. In this blog post, we will compare the benefits of the Mediterranean diet versus the Flex diet, including references to scientific studies and expert opinions.

The Mediterranean diet is a traditional eating pattern that is native to the countries surrounding the Mediterranean Sea. It is characterized by the high intake of vegetables, fruits, whole grains, legumes, nuts, and seeds; moderate consumption of fish, poultry, and dairy products; and limited intake of red meat and processed foods. Olive oil is the primary source of fat in the Mediterranean diet, and wine is consumed in moderation. This diet is rich in plant-based nutrients, including fiber, antioxidants, and polyphenols, and has been associated with a number of health benefits, including:

• Cardiovascular health: Several studies have shown that the Mediterranean diet is associated with a lower risk of cardiovascular disease, including heart attack and stroke. A meta-analysis of 11 randomized controlled trials found that the Mediterranean diet reduced the risk of major cardiovascular events by 30%.
• Diabetes management: The Mediterranean diet has improved blood sugar control and reduced the risk of developing type 2 diabetes. A systematic review and meta-analysis of 20 observational studies found that the Mediterranean diet was associated with a 33% lower risk of type 2 diabetes.
• Weight management: The Mediterranean diet may help with weight loss and weight maintenance due to its emphasis on whole, unprocessed foods and the inclusion of healthy fats, such as olive oil. A randomized controlled trial of overweight and obese adults found that those who followed the Mediterranean diet lost significantly more weight than those who followed a low-fat diet.
• Cancer prevention: Some evidence suggests that the Mediterranean diet may reduce the risk of certain types of cancer, including breast, colon, and prostate cancer. A systematic review and meta-analysis of nine prospective cohort studies found that the Mediterranean diet was associated with a 15% lower risk of all-cause mortality and a 9% lower risk of cancer mortality.

The Flex diet, also known as the flexible diet or IIFYM (If It Fits Your Macros), is a modern eating pattern that focuses on meeting specific macronutrient targets (i.e., protein, fat, and carbohydrates) rather than following specific food recommendations. The Flex diet allows for consuming any foods as long as they fit within one’s daily macronutrient goals, which are typically determined based on factors such as age, sex, weight, height, and activity level.

The Flex diet has been shown to have some potential benefits, including:

• Weight management: The Flex diet may be effective for weight loss and weight maintenance due to its emphasis on tracking and meeting specific macronutrient targets. A randomized controlled trial of obese adults found that those who followed the Flex diet lost significantly more weight than those who followed a calorie-restricted diet.
• Performance enhancement: The Flex diet may benefit athletes and active individuals due to its flexibility and ability to tailor macronutrient intake to meet the needs of different training goals. A systematic review and meta-analysis of 11 randomized controlled trials found that the Flex diet improved body composition, strength, and power in athletic populations.
• Mental health: Some evidence suggests that the Flex diet may positively affect mental health due to its focus on meeting individual macros.
• Improved nutrient intake: Flexible dieting can help ensure that you meet your nutritional needs by allowing you to track your intake of macronutrients and micronutrients.
• Enhanced athletic performance: Proper macro intake can help support athletic performance by providing the body with the fuel it needs to train and recover effectively.

U.S. News & World Report publishes annual rankings of popular diets and eating plans. The rankings are based on an analysis of safety, nutritional completeness, and effectiveness for weight loss. Here are the top 10 diets from their rankings:

1. Mediterranean Diet
2. DASH Diet (Dietary Approaches to Stop Hypertension)
3. Flexitarian Diet
4. WW (Weight Watchers)
5. Mayo Clinic Diet
6. MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
7. The Engine 2 Diet
8. Vegan Diet
9. Nordic Diet
10. The Flex Diet

It’s important to note that the best diet for you may not be the same as the top-ranked diet on this list. It’s important to consider your personal needs and preferences when choosing a diet. For example, if you have a food allergy or intolerance, you’ll need to choose a diet that accommodates that. It’s also important to speak with a healthcare professional or a registered dietitian before starting any new diet to ensure that it is safe and appropriate for you.

References:

1. The Flex Diet: A Practical Guide to Healthy Eating and Sustainable Weight Loss. By James Beckerman, M.D. and Paul Kriegler. New York: St. Martin’s Press, 2015.
2. The Flex Diet: Flexible, Balanced, and Sustainable Eating for Health and Happiness. By James Beckerman, M.D. and Paul Kriegler. New York: St. Martin’s Press, 2015.
3. The Flex Diet: A Practical Guide to Healthy Eating and Sustainable Weight Loss. By James Beckerman, M.D. and Paul Kriegler. New York: St. Martin’s Press, 2015.
4. The Mediterranean Diet Plan: Heart-Healthy Recipes & Meal Plans for Every Type of Eater. By Rockridge Press. Oakland, CA: Rockridge Press, 2018.
5. The Complete Mediterranean Diet: Everything You Need to Know to Lose Weight and Lower Your Risk of Heart Disease. By Michael Ozner, M.D. New York: Houghton Mifflin Harcourt, 2018.