The Mediterranean Diet Can Keep Bones Healthy While Losing Weight
When you’re on a weight loss journey, you might not realize that as the number goes down on the scale, it’s not just a result of fat loss. You might also be losing essential lean muscle mass and bone density, which is a major concern, especially for folks on GLP-1s. Recent research in JAMA Network Open links GLP-1 receptor agonists to a loss of bone density, which could raise your risk of developing health issues like osteoporosis. Experts are aware of these risks, and emphasize that keeping your bones healthy as you lose weight (and age) is super important.
Now, new research suggests that there may be a way to combat that potential bone loss by following a diet most healthcare professionals already recommend. (Of course, this has to be paired with exercise and general healthier eating habits.) So, whether you’re already dropping pounds, or just want to mix up your diet, these findings are worth paying attention to. Here’s why, according to experts.
Meet the experts: Jesús Francisco García Gavilán, PhD, study co-author and assistant professor at Universitat Rovira i Virgili; Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Jessica Cording, RD, CDN, author of The Little Book of Game-Changers
What did the study find?
The study, which was published in JAMA Network Open, analyzed data from 924 older adults in Spain with metabolic syndrome and who were overweight or obese. Half of the participants were asked to follow a Mediterranean diet, but they could eat as much as they wanted and weren’t required to work out.
The other group was asked to walk for at least 45 minutes a day, six days a week, along with doing exercises that focused on strength, flexibility, and balance three days a week. They were asked to reduce their calories by 30 percent and to follow a Mediterranean-style diet.
After a year, the researchers discovered that women in the second group had stronger bones, especially in their lower backs, than those in the other group. That trend continued after three years on the diet and exercise plan.
The researchers concluded that this combo of the Mediterranean diet, calorie-cutting, and regular exercise “may be a feasible strategy” for warding off bone loss as women get older.
Why do bones sometimes get frail when you lose weight?
It usually comes down to nutrition, according to Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “A lot of times, patients aren’t getting the nutrition their body needs,” he says.
Jesús Francisco García Gavilán, PhD, study co-author and assistant professor at Universitat Rovira i Virgili, agrees. “If the weight-loss diet lacks essential nutrients like calcium, vitamin D, or protein, bone loss may be accelerated,” he says.
Some weight loss programs also don’t focus on including exercise, which Gavilán says is “crucial” for bone health. If you don’t exercise regularly, it can increase the risk of fractures, especially in older adults with obesity, he says.
Why do these factors help your bones stay healthy?
There are a few reasons why this combination is helpful for bone health when you’re losing weight. For one, the Mediterranean diet, like a lot of other diets, emphasizes protein, says Dr. Ali. “Protein helps preserve muscle, and adequate muscle is another way to reduce the risk of bone loss.”
This diet is also packed with other nutrients that support bone health, like calcium, vitamin D, magnesium, and antioxidants, Gavilán says. “The nutrient density of the Mediterranean diet can help mitigate bone deterioration,” he says.
As previously stated, exercise is a super important element here, too, says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “The women in this study were also doing resistance training, which supports not just bone density but also building and retention of muscle,” she says. “Having adequate muscle mass is a key factor in supporting a healthy metabolism.”
Should we all be on this diet?
The Mediterranean diet is known for being good for your heart and it may even help to lower your risk of cancer.
But it’s also a good eating plan for weight management after weight loss. “Because of the higher amounts of produce, legumes, nuts, and whole grains, it’s naturally high in fiber, which helps you feel full,” Cording explains. “With fish being the primary animal protein and with red and processed meat kept to smaller amounts, this also may help keep calories a bit lower while still providing the satiety benefit of protein.”
The high levels of antioxidants in this diet from fruits and vegetables, olive oil, nuts and seeds, and whole grains also have anti-inflammatory benefits, she says.
While most people can get some healthy benefits out of the Mediterranean diet, Gavilán says not everyone needs to strictly follow it. You can still reap the benefits.
“Adopting elements of the Mediterranean diet, such as increasing the intake of fruits, vegetables, healthy fats, and whole grains, can serve as a valuable preventive strategy for bone health and overall well-being,” he says.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
link
