Can you lose weight and still keep your bones strong? According to a new study, the answer is yes — if you follow a lower-calorie Mediterranean diet combined with regular exercise.
Published in JAMA Network Open, the study tracked older women aged 55 to 75 over three years. Those who followed a reduced-calorie Mediterranean-style diet while walking and doing resistance training significantly improved their bone density — especially in their lower backs. This is a crucial finding, as bone loss is a common side effect of aging and weight loss.
What Is a Lower-Calorie Mediterranean Diet?
The Mediterranean diet is already known for its heart and brain benefits, but this study shows it may also support bone health. Researchers modified the traditional Mediterranean eating plan by reducing overall calorie intake by about 30%. Participants focused on plant-based meals rich in whole grains, fruits, vegetables, legumes, nuts, and seeds. They also used olive oil as their main source of fat and consumed fish more frequently than red meat.
Unlike restrictive crash diets, this approach provides balanced nutrition while still promoting weight loss.
Exercise Matters Too
The participants weren’t just changing their diets — they were moving more too. The study group was encouraged to walk for at least 45 minutes per day, six days a week, and perform strength and balance exercises three times a week. The combination of movement and healthy eating helped maintain and even improve bone density — a result rarely seen in typical weight-loss plans.
“Losing weight through diet alone can decrease bone density,” said Jesús Francisco GarcÃa-Gavilán, a coauthor of the study. “But combining a nutritious, calorie-reduced Mediterranean diet with physical activity helps protect the bones.”
Why the Mediterranean Diet Works for Bone Health
So, what makes this eating plan different? It’s packed with:
- Calcium and Magnesium: Found in nuts and dairy, these minerals are vital for strong bones.
- Healthy Fats: Olive oil is anti-inflammatory and supports bone tissue.
- Antioxidants and Vitamins: Vegetables and fruits offer vitamin C, while greens like spinach provide vitamin K — both essential for bone health.
These nutrients work together to strengthen bones and reduce the risk of fractures, especially in aging adults.
Long-Term Benefits Beyond Bones
This lifestyle approach doesn’t just benefit your bones. The Mediterranean diet, especially when combined with regular physical activity, has been linked to:
- Reduced risk of heart disease
- Better blood sugar control
- Lower cholesterol
- Reduced belly fat
- Longer life expectancy
In fact, previous research from the same PREDIMED-Plus trial has shown it also helps preserve muscle mass and supports sustainable weight loss.
Final Thoughts
If you're trying to lose weight without compromising your bone health, consider the Mediterranean way. A balanced, nutrient-dense diet paired with consistent physical activity can do more than help you shed pounds — it can keep your bones and body strong for years to come.
Source: CNN + Sites.
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