Study Shows How the Combination of Modified Mediterranean Diet and Intermittent Fasting Can Benefit One’s Health
Olives and olive oil, a source of monounsaturated fat, which is protective against heart disease, and also a source of antioxidants including vitamin E, are staple foods in Mediterranean countries. The Mediterranean diet is widely believed to be responsible for the low rates of chronic heart disease in the populations of the 16 countries bordering the Mediterranean Sea.
Have you tried almost all kinds of diet to ensure you're physically fit and healthy? You probably had positive results at first, but always turned out going back to the same "unhealthy and unfit you."
There must be something else you haven't tried, like the combination of diet and fasting. According to a new recently-published study, the combination of two popular diet regimens, specifically the Mediterranean diet and fasting, may probably be the most effective practice if you want not just to achieve that "beach body" but reduce your risk of developing a large number of health conditions.
This new research, which the American College of Cardiology published, indicates that both diets have been independently associated with several potential health benefits. Incorporating them may lower inflammation and protect cognition.
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Common Questions and Confusion About Diet
Numerous public health agencies and organizations recommend the Mediterranean and plant-based diets to help shield one's health, specifically in terms of preventing heart ailment.
In a similar way, previous studies on intermittent fasting have associated it with several beneficial impacts, which include weight loss and delay in aging.
When it comes to the most effective overall diet to protect your health, many questions may have remained unanswered. One of the questions you probably have in mind is: "Should I totally take out animal products from my diet?"
In addition, you're probably, and you're choosing to eat just meat or include some animal products to prevent the occurrence of micronutrient deficiencies.
In a new cumulative evaluation of existing data published in the Journal of the American College of Cardiology, it was found that combining an improved Mediterranean diet, also known as Pesco-Mediterranean, with IF or intermittent fasting may be the most effective way to shield you from health issues in the long run.
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Pesco-Mediterranean Diet
Essentially, a Pesco-Mediterranean positions EVOO or extra-virgin olive oil in the place of other fats, which include butter.
EVOO is unrefined olive oil famous for the promotion of health in several ways, specifically heart and brain health.
Furthermore, according to research, this improved diet comprises:
- tree nuts for other healthy fat
- fish and seafood for protein
- legumes
- olives
- vegetables
- fruit
- whole grains
As for eggs and dairy, experts say they cannot still agree if these two food products either help or harm one's health.
In this case, though, the study authors noted that the two products could be part of the modified diet "within reason."
Experts say that if you are an egg eater, it is essential to know that you should limit your intake of the food to "no more than five yolks each week."
As for the dairy products, you should limit your intake to "low-fat options" and ideally avoid eating butter and hard cheeses.
Intermittent Fasting
This diet protocol engages abstaining from certain foods for a specific number of hours, limiting the "eating window" to a particular timeframe.
According to James O'Keefe, MD, the study's lead author, "Focusing on fresh whole foods, along with fish," provides an array of health benefits, specifically in terms of cardiovascular health.
Meanwhile, the Pesco-Mediterranean diet and time-limited eating every day are found to be an "ideal cardioprotective diet."
The combination of the Mediterranean diet and IF may, according to several studies and trials in the past, reduce the risk of cognitive reduction, heart ailment, diabetes, some cancers, and depression.
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Check out more news and information on Diet Trends and Fasting on MD News Daily.
Sep 16, 2020 08:20 AM EDT
