Med, fasting diets outweigh paleo
A ‘‘real-world study’’ has found Mediterranean and intermittent fasting diets are more effective than paleo because they are easier to stick to long-term.
The Otago University study, published the in
in December, found the Mediterranean diet was the easiest to stay on, with 57 per cent of dieters still on the diet at the end of the year, closely followed by the fasting diet at 54 per cent.
However, only 35 per cent of dieters stuck with the paleo diet.
The research found intermittent fasting – where participants eat about 25 per cent of their usual calories two days a week – led to more weight loss compared with the other diets, with an average weight loss of 4 kilograms lost during the year.
Those on the Mediterranean diet lost an average of 2.8kg and paleo dieters lost an average of 1.8kg.
Co-lead author Dr Melyssa Roy, a research fellow in the department of medicine, said the study supported the idea there was not a single ‘‘right’’ approach to
Otago University
diet. ‘‘In the real world, the one right way to lose weight and eat right is that you can find what suits you the best, and whatever diet is the best is the one you stick to,’’ she said.
‘‘If you choose something that suits you, and is basically a selection of healthy foods, and perhaps eating a bit less often, you can actually get real-world benefits and just live a normal life, and lose weight and see improvements in your health.’’
The study also showed expensive weight-loss products or ongoing dietitian advice were not necessary to help with weight loss, she said.
‘‘You can actually just choose a particular way of eating and apply it to your own life.’’
The average weight loss in the study did not sound like a lot but it was enough to have health benefits, she said.
‘‘These people just literally got given advice on how to follow a diet, then got left alone and then at least half of them actually managed to lose an amount of weight that from a medical point of view is clinically significant,’’ she said.
Those on the fasting or Mediterranean diets also had significant improvements in blood pressure and there were also reduced blood sugar levels with the Mediterranean diet. It encourages consumption of fruit, vegetables, wholegrain breads and cereals, legumes, nuts, seeds and olive oil with moderate amounts of fish, chicken, eggs and dairy, and red meat once a week or less.
The paleo diet includes less-processed foods with an emphasis on eating fruit and vegetables, animal proteins, nuts, coconut products and extra-virgin olive oil.
While ‘‘original’’ paleo diets strictly exclude all legumes, dairy and grains, this study used a modified version including some dairy as well as up to one serving daily of legumes and grain-based food.
Co-lead author Dr Michelle Jospe, a postdoctoral fellow in the department of medicine, said most of the 250 participants in the study (54 per cent) chose the fasting diet, while 27 per cent chose the Mediterranean and 18 per cent the paleo.
‘‘Find what suits you the best, and whatever diet is the best is the one you stick to.’’ Dr Melyssa Roy