The Mediterranean diet, an ancient eating pattern emphasizing whole foods like fruits, vegetables, fish, and olive oil, may offer a more sustainable approach to weight management and overall health than programs like Weight Watchers, according to a recent study. The research compared a modified Mediterranean diet program, known as Med-South, with the Weight Watchers program.
While both programs facilitated weight loss with no significant difference between them, the Med-South program demonstrated a notable improvement in participants' overall diet quality. This enhanced diet quality, researchers suggest, is crucial for adopting long-term healthy habits.
"My key takeaway was the profound impact of the Mediterranean diet on improving our overall eating habits in a way that’s sustainable," said Emily Case, a registered dietitian at Northwell Health, referencing the study's findings. "That improved diet quality makes us much more likely to adopt these habits for life."
The Mediterranean diet inherently encourages the consumption of more fruits, vegetables, legumes, seeds, and nuts, while reducing intake of refined carbohydrates. Participants often report feeling better and having more energy when adopting this whole-food pattern.
Program Structures
The Med-South program involved a three-phase approach: initial focus on improving food quality without emphasizing weight loss, followed by goal setting for weight loss and habit change, and finally, a phase dedicated to maintaining healthy habits. Participants received in-person and telephone counseling from dietitians throughout the program.
In contrast, the Weight Watchers program, a staple in weight loss for over six decades, involves weekly "workshops" where participants weigh in and discuss goals with a guide. The study provided Weight Watchers participants access to workshops and an app/online platform for two years. This digital component uses a points system to track food and activity, assigning higher "costs" to less nutritious foods.
The Med-South approach, however, prioritizes behavioral and general dietary changes over strict tracking.
Addressing Obesity and Chronic Disease
Obesity affects a significant portion of the American adult population, increasing the risk of serious health conditions such as diabetes, arthritis, fatty liver disease, and heart disease. Weight loss is recognized as a key strategy in mitigating these risks.
"It’s not about living longer but living better. We want to prioritize the quality of our life, and that starts with food," Case explained. She added that Mediterranean diets "directly address the underlying causes of chronic disease."
The Med-South diet facilitates healthier versions of familiar dishes through simple substitutions, such as using whole grains instead of white bread and white rice, and reducing sugar-sweetened beverages. The study authors noted that medications like GLP-1s and procedures such as bariatric surgery could potentially be combined with dietary changes for enhanced long-term results. They suggest that lifestyle programs focusing on diet quality could serve as a valuable co-intervention with weight loss medications, potentially improving outcomes and reducing weight regain after medication discontinuation.