Study shows that Mediterranean diet and fasting combo provides best results


Combining two popular diets – intermittent fasting and the Mediterranean diet – may be the most effective protocol to reduce the risk of developing a significant number of health issues, according to new research published by the American College of Cardiology. Both diets have been linked separately to several potential health benefits; Their combination can reduce inflammation, protect cognition, and more.

Many dietary options

Many public health organizations and agencies recommend plant-based and Mediterranean diets to protect one’s health, especially when it comes to preventing heart disease. Similarly, previous research on intermittent fasting has linked it to some beneficial effects, including delaying aging and reducing weight.

When it comes to the best holistic diet to protect one’s health, many questions remain. Should anyone completely remove animal products from their diet? Just meat? Or is it important to eat some animal products to avoid micronutrient deficiencies?

Journal of the American College of Cardiology Has published a new cumulative review of existing data and found that combining a modified Mediterranean diet called pesco-Mediterranean with intermittent fasting may be the best way to protect one’s health in the long term.

Modify the most popular option

A Pesco-Mediterranean diet focuses on extra-virgin olive oil (EVOO) in place of other fats, including butter. This unrefined olive oil – assuming you get an authentic product – is known to promote health in many ways, most notably heart and brain health. Also, this modified diet includes other healthy fats, plus fish and protein, legumes, olives, vegetables, fruits, and seafood for whole grains.

Trickier eggs and dairy are in question – experts still can’t agree on whether these two food products help or harm health. In this case, the researchers noted that eggs and dairy could be included in the modified diet. Eggs should not be limited to more than five yolk per week; Dairy should be limited to low-fat alternatives, while butter and hard cheeses should ideally be avoided.

A dice of fasting

For intermittent fasting, this dietary protocol involves avoiding food for a certain number of meals, limiting one’s eating window to a particular time frame.

James H., the lead author of the new study O’Keefe, MD, explained:

Our ancient ancestors did not have access to unlimited supplies of food throughout the year. Nor did they regularly eat three large meals, as well as daily snacks. Focusing on fresh whole foods, along with fish, offers a variety of health benefits, especially when it comes to cardiovascular health. The Pesco-Mediterranean diet is an ideal cardioprotective diet with daily time-restricted eating.

Based on many previous studies and trials, combining the Pesco-Mediterranean diet with intermittent fasting reduces the risk of cognitive decline, heart disease, diabetes, certain cancers, and depression.