🥑 Modified Mediterranean diet can help lose 2x visceral fat

A new study explored the effect of the Mediterranean diet on fat around the organs (aka visceral fat).

However, the Mediterranean diet was modified to have twice the amount of polyphenols (by increasing intake of green tea and walnuts) and lower content of processed meat.

The outcomes of this diet, called Green Mediterranean diet, were compared to a standard Mediterranean diet and healthy dietary guidelines. All diets provided the same amount of calories.

After 18 months, the researchers found that:

• Weight loss was similar whether on the Standard (-2.7%) or Green (-3.9%) Mediterranean diet

• Visceral fat was -14% for the Green Mediterranean diet, compared to -6% for the Mediterranean diet

• Antioxidants concentration in the blood were significantly higher for the Green Mediterranean diet

The Green Mediterranean diet achieved 2x the amount of visceral fat compared to the other diets.

More importantly, the Green Mediterranean diet was feasible and safe to follow.

🥊 Punchline

A Green Mediterranean diet, enriched with plant-based polyphenols and lower in processed meat, may be a potent intervention to help lose visceral fat.

🧈 Eat more fat, live healthier?

A high-fat diet that is the opposite to current dietary guidelines.

But, the research evidence on the benefits of dietary fat can’t be overlooked.

A large study tracked a group of people from 18 countries over many years found that:

• Higher fat intake was associated with lower risk of death

• Saturated fat intake was associated with lower risk of stroke

• Saturated fat intake did not increase risk of death from heart disease

• Higher carbohydrate intake was associated with greater risk of death

These results are not surprising given that fat is one of the most important dietary nutrients.

Some diets, like the Mediterranean diet, is very high in fat from oily fish, dairy fat and extra-virgin olive.

And high-fat diets have been used in clinical settings to prevent and treat type 2 diabetes and metabolic dysfunction.

Fat, especially saturated fat, has been villainised for the last few decades for the wrong reasons.

If you were to increase you fat intake, this is what I’d recommend:

• Saturated fats from unprocessed dairy, butter, ghee and red meat

• MUFAs from lean unprocessed red meat, poultry, avocado, extra virgin olive oil

• omega-3s PUFAs from oily fish, like sardines, mackerel, trout, anchovies

• omega-6 PUFAs from natural sources like soaked nuts, rather than vegetable oils and processed fats (e.g. margarines and spreads).

🥊 Punchline

The evidence suggests that a high fat diet can offer significant health benefits, including a lower risk of death and stroke, when fats are sourced from unprocessed and natural foods.

🍷Does drinking time affect sleep?

A recent review of 27 studies explored how dose and timing of alcohol intake affect sleep.

Low doses of alcohol (2-3 standard drinks) prior to bedtime (within 3 hours) delayed the onset of REM sleep (when dreams take place).

It also reduced REM sleep duration.

High doses of alcohol (5-6 standard drinks) prior to bedtime (within 3 hours) made it easier to fall asleep , but reduced the time of deep sleep .

This means that a high dose of alcohol may shorten the time to fall asleep, but it isn’t an appropriate sleep aid.

The effects on total sleep time, sleep efficiency, and wake after sleep onset remain unclear.

🥊 Punchline

Larger doses of alcohol increase subsequent sleep disruption which outweighs any potential benefit.