Mediterranean and Low-Carb Diets Get the Thumbs Up
If you haven't heard already the New England Journal of Medicine recently published a study comparing three different weight loss styles: Low-Carb, Low-Fat, and the Mediterranean Diet. The 2 year study showed that the Mediterranean Diet and Low-Carb diet were most effective for weight loss, increasing HDL (good) cholesterol and controlling blood sugar levels.
The study had participants following the Mediterranean Diet eating lots of vegetables, poultry and fish, and used olive oil and nuts as a source of fat. Calorie intake was 1500 for women and 1800 for men. If you need more information on how to incorporate the Mediterranean Diet into your lifestyle here is a past ND blog post on how to Decode the Mediterranean Diet.
The low-carb participants did not have calorie restrictions, but they were encouraged to eat vegetarian sources of protein and to avoid trans fats. The participants were allowed 20 grams of carbs per day for the first 2 months for weight loss. As time passed there was a gradual increase so the total intake of carbs was 120 grams for maintenance. This approach is similar to the Atkins Diet. Here are over 100 low-carb recipes that you can use to incorporate into your low-carb lifestyle.
Both of these diets are great ways to lose weight and there are many more diets out there. The best weight loss diet for you will be the one that you can stick to and will help you make a permanent lifestyle change.
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Posted by: Steve Parker, M.D. | Jul 28, 2008 7:48:32 AM
I found it interesting in the study you mention that the women lost more weight with the Mediterrranean diet - 13.6 lb - than with the low-carb diet (5.3 lb). However, there were only 45 women in this study, so results may not be generalizable.
And the people with diabetes had fasting blood sugars lower on average by 33 mg/dl in the Mediterranean group. The other diet groups saw no significant drop in glucose levels among the diabetics. But again, there were so few diabetics in the study (10-12 in each group) that results may not mean much.
On average, these people didn't lose much weight despite two years of effort. The low-carb group lost 12.1 lb, the Mediterraneans lost 10.1 lb. Nevertheless, this degree of weight loss has been shown to improve some adverse metabolic parameters and improve some weight-related medical problems.
It's important to remember that some of these people must have lost 20, 30, or more pounds, and others probably gained weight.
Posted by: Helen D. | Jul 29, 2008 9:36:35 AM
I have always been a big fan of the Mediterranean Diet. I grew up in an Italian/Greek family. Both sets of grandparents lived long and healthy lives. I'm happy to see that the medical and media communities are paying attention to this way of eating. I also want people to know about a great free e-book (www.mediterraneanmeals.com)that is all about the health benefits of the Mediterranean Diet. There is finally a company that is making it convenient for everyday people to eat Mediterranean and stay healthy!
Posted by: kathy h | Aug 24, 2008 9:22:15 PM
I have been following a modified Med diet for 1 year, on the advice of my doctor, with starches nearly eliminated, and have lost 101 lbs. The blood levels for cholesterol, h & l, sugar, and pressure have dropped to normal levels from being pre-stroke, imminent heart attack, and borderline type II diabetic!! I am ecstatic! I hope I have staved off death for a few years. The first prescription was for payer for motivation. Prayer. That says it all. Blessings to all from a grateful (im)patient.
Posted by: kathy h | Aug 24, 2008 9:27:25 PM
I have been following a modified Med diet for 1 year, on the advice of my doctor, with starches nearly eliminated, and have lost 101 lbs. The blood levels for cholesterol, h & l, sugar, and pressure have dropped to normal levels from being pre-stroke, imminent heart attack, and borderline type II diabetic!! I am ecstatic! I hope I have staved off death for a few years. The first prescription was for payer for motivation. Prayer. That says it all. Blessings to all from a grateful (im)patient.
Posted by: kathy h | Aug 24, 2008 9:28:04 PM
I have been following a modified Med diet for 1 year, on the advice of my doctor, with starches nearly eliminated, and have lost 101 lbs. The blood levels for cholesterol, h & l, sugar, and pressure have dropped to normal levels from being pre-stroke, imminent heart attack, and borderline type II diabetic!! I am ecstatic! I hope I have staved off death for a few years. The first prescription was for payer for motivation. Prayer. That says it all. Blessings to all from a grateful (im)patient.
