Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!

The concept of intermittent fasting is not new. It has been around for ages, with almost all cultures practicing it in one form or another. However, the term was coined by Anton Carlson and popularized by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer in 2012. [1]

On the other hand, Mediterranean fasting is a traditional diet that has existed for more than five thousand years. It entered the mainstream in the 1950s when people from the Mediterranean region were observed to have much better health than their Western counterparts. 

Though widely different, intermittent fasting and the Mediterranean diet have unique benefits and complement each other in powerful ways. This article will take you through the science behind intermittent fasting and the Mediterranean diet and how combining these approaches can help you achieve optimal health and wellness.

What is Intermittent Fasting?

Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting. It’s not a diet in the traditional sense but rather an eating pattern that specifies when to eat instead of what to eat. 

There are several intermittent fasting methods. Still, the most popular methods involve fasting for a set period, typically between 16–24 hours, followed by a period of eating. 

• Time-restricted feeding: You limit the eating window to certain hours, say 4–8 hours. For example, the famous 16/8 method involves fasting for sixteen hours and eating during the remaining eight hours.
• Alternate day fasting:  You fast every other day, meaning you eat your usual diet one day and restrict calories to around 500 the next day.
• The 24-hour fast: You fast for twenty-four hours, consuming only water, black tea or coffee, sugar-free gum, or other sugar-free beverages.
• The 5:2 fast: You eat normally five days a week (a relatively healthy, balanced diet) and restrict calories to 500 on the other two non-consecutive days.

Regardless of the method, intermittent fasting helps reduce overall calorie intake and promotes weight loss by burning stored fat for energy. Additionally, intermittent fasting offers numerous health benefits, notably improved insulin sensitivity, lowering your risk of developing type 2 diabetes. [2] 

The fasting approach enhances brain function, boosts energy levels, and extends life. Moreover, it reduces inflammation, a critical factor in many chronic diseases such as heart disease, cancer, and Alzheimer’s. Studies have shown that fasting can stimulate the production of new brain cells and improve cognitive function. [3]

What is a Mediterranean Diet?

Otherwise called a heart-healthy diet, the Mediterranean diet emphasizes a plant-based diet with some seafood and healthy fats. Meat and dairy foods are generally consumed in small quantities. 

As the name indicates, the diet is based on the traditional way of eating in the Mediterranean region. With a Mediterranean diet, you eat mostly fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil and fatty fish. The diet also comprises animal protein in the form of fish and seafood. However, dairy and poultry are consumed in moderation. Unlike most other diets, you can consume red wine in moderation.

The core of the Mediterranean diet is its balanced approach to eating. It emphasizes whole, unprocessed, nutrient-dense foods with fresh fruits and vegetables. Processed foods, sugary treats, and beverages have no place in the Mediterranean diet. Above all, a heart-healthy diet favors herbs and spices to flavor meals rather than salt.

Being primarily plant-based, the Mediterranean diet offers all the necessary vitamins, minerals, antioxidants, fiber, and phytonutrients. It is known for its anti-inflammatory and disease-fighting properties. Several studies have shown that the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. [4] [5]

While the diet is not designed for weight loss, it also promotes weight loss. This is due to filling, high-fiber foods that keep you full for extended periods. 

Can I Combine Intermittent Fasting and Mediterranean Diet?

The short answer is — yes! You can follow intermittent fasting and adopt a Mediterranean diet simultaneously. Incorporating a Mediterranean diet with intermittent fasting is a match made in heaven. The two dietary approaches complement each other rather perfectly. 

Focus on consuming nutrient-dense, whole foods in line with your Mediterranean diet during your eating window. This ensures you get the necessary nutrients to support your health and well-being and maintain a healthy weight.

Intermittent fasting and the Mediterranean diet have several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It also helps improve your health and reduce your risk of chronic diseases.

The Mediterranean diet is rich in nutrients such as fiber, antioxidants, and healthy fats (including monounsaturated and omega-3 fatty acids). Though the diet involves more fat than other dietary approaches, it is high-density lipoprotein (HDL) cholesterol, aka good cholesterol, rather than low-density lipoprotein (LDL) cholesterol, or bad cholesterol. 

Furthermore, with abundant plant-based foods, nuts, and extra virgin olive oil, the human body will absorb sufficient nutrients such as vitamin B12 and vitamin D, which affect weight loss. [6]

Which Intermittent Fasting Type Works Best with Mediterranean Diet?

Among the many types of intermittent fasting, 16:8 works best with the Mediterranean diet. It involves eating in an eight-hour window, followed by a 16-hour fast.

Reducing your eating window to eight hours gives you ample time to have a diet with diverse foods packed with nutrients. The best part is that you get to eat your favorite foods while also shedding excess weight.

How Does Intermittent Fasting Help the Mediterranean Diet?

Intermittent fasting is crucial in assisting the Mediterranean diet since it helps you adhere to it long-term, leading to improved health outcomes. Furthermore, with its definite eating and fasting windows, intermittent fasting promotes structure and discipline. This makes it easier to stick to the Mediterranean diet and curb cravings for unhealthy food.

While intermittent fasting helps, the success of the Mediterranean diet doesn’t depend on it. The diet is rich in nutrient-dense foods, including vegetables, fruits, whole grains, legumes, and healthy fats. Since it has no processed foods, it contains no added sugars, sodium, or saturated fats. 

Furthermore, due to time-restricted eating, intermittent fasting can cut calorie consumption by as much as 60%.

Benefits of Mediterranean Diet and Intermittent Fasting

The Mediterranean diet has several benefits, including weight loss and a reduced risk of heart disease, stroke, cancer, and Alzheimer’s. And when combined with intermittent fasting, you can potentially enhance their health benefits.

Here are the health benefits of combining the Mediterranean diet with intermittent fasting:

• Studies show that combining these approaches can help you achieve greater weight loss and an improved body fat percentage than either practice alone. [7]
• The Mediterranean diet is famous for being heart-healthy mainly due to its majorly plant-based nature. It helps prevent coronary artery disease and cardiovascular disease and boosts heart health in general. Similarly, intermittent fasting helps reduce cholesterol levels and blood pressure, preventing heart disease. By combining both approaches, it reduces the risk of heart disease.
• The Mediterranean diet has long been linked with a reduced risk of Alzheimer’s and dementia. It also helps improve cognitive function and reduces inflammation. Intermittent fasting, on the other hand, reduces brain damage by generating new brain cells in response to stress. Combining both practices helps reduce the risk of age-related cognitive impairments such as dementia and Alzheimer’s. [8] 
• IF with a Mediterranean diet helps lower the risk of type 2 diabetes. Fasting can help improve insulin resistance, while the healthy Mediterranean diet helps regulate sugar.
• Fasting and a healthy Mediterranean diet can help improve chronic conditions like cancer and neurodegenerative disorders.

How to Make Intermittent Fasting and the Mediterranean Diet Work for You

When combined with a Mediterranean diet, intermittent fasting is a powerful tool for promoting weight loss, improving cardiovascular health, and supporting cognitive function. Here are some tips for incorporating both into your lifestyle:

• Eat Mediterranean-friendly foods during your eating window. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
• Eat green, leafy plants every day. It can be in the form of salads or smoothies.
• Extra virgin olive oil (EVOO) should be your fat of choice. It is rich in monounsaturated fatty acids and polyphenols. Ensure that the olive oil you use is of high quality.
• Ensure that your protein comes from plants or seafood. Your daily protein should come from plants such as lentils, beans, peas, and nuts. In addition, you can add small quantities of fatty fish, like salmon, twice a week.
• Use salt-free seasonings to flavor your food. Extra virgin olive oil, citrus, vinegar, herbs, and spices are enough to season your food without adding salt.
• Start slowly if you are new to the Mediterranean diet or intermittent fasting. Gradually build up to longer periods of fasting and introduce more Mediterranean-based meals every day. For example, start with 12:12 fasting and work to longer fasting periods. The same goes for the Mediterranean diet. Start with one Mediterranean-inspired meal and slowly introduce more varieties.
• Plan your meals so that you eat a more balanced diet. Ensure that you incorporate a variety of dishes to get all the nutrients.
• Consider meal prepping or packing healthy snacks to take with you on the go. This helps avoid making less healthy choices when hunger strikes.
• Regular exercise is an integral part of a healthy lifestyle. Add enough physical activity depending on your fasting periods.
• Listen to your body. What works for others may not work for you. So, notice how your body responds and make changes accordingly.

Frequently Asked Questions

What is the fastest way to lose weight on an intermittent fasting diet?

One of the fastest ways to lose weight on intermittent fasting is to adopt a Mediterranean diet. With its emphasis on fresh, whole foods, the Mediterranean diet promotes slow and steady weight loss as long as you choose the right foods. 

Who should not practice intermittent fasting?

Though highly effective, intermittent fasting is not for everyone. Avoid intermittent fasting if you are:

• Pregnant or breastfeeding
• Under 18 years of age
• Susceptible to eating disorders
• Underweight

Essentially, you must avoid intermittent fasting if you have high caloric needs. 

Why am I not losing weight on a Mediterranean diet?

The Mediterranean diet comprises unprocessed whole foods, fresh fruits and vegetables, and healthy fats. However, you may not lose weight if you do not watch the portion sizes. It may also be because:

• You are adding too much olive oil. One tablespoon of olive oil contains 120 calories.
• You are making healthy swaps without considering the calories. Though healthy, foods like avocado, nuts, and olive oil are calorie dense.
• You are consuming an excess of red wine. The Mediterranean diet encourages red wine consumption, but only one serving per day.
• You are eating too many nuts. ¼ cups of nuts contain 150 to 200 calories.
• You are not burning enough calories.

Can you skip breakfast on a Mediterranean diet?

You can skip breakfast on a Mediterranean diet, especially if you have type 2 diabetes. [9] Instead, you can indulge in a large Mediterranean-type lunch of fish, salad, and olive oil. According to researchers, it has the same effect on glucose levels as a low-fat diet. [10]

Wrapping Up

Intermittent fasting and the Mediterranean diet, though vastly different approaches, can complement each other. Together, they provide various health benefits, including weight loss, reduced risk of chronic diseases, improved heart and brain health, and increased longevity.

The Mediterranean diet is a rich source of nutrients and antioxidants. Intermittent fasting, on the other hand, reduces inflammation and improves insulin sensitivity. The combination of the Mediterranean diet and intermittent fasting offers a holistic approach to promoting health and wellness. 

References

1. Bartholomew, C. L., Muhlestein, J. B., May, H. T., Le, V. T., Galenko, O., Garrett, K. D., Brunker, C., Hopkins, R. O., Carlquist, J. F., Knowlton, K. U., Anderson, J. L., Bailey, B. W., & Horne, B. D. (2021, September 3). Randomized controlled trial of once-per-week intermittent fasting for health improvement: the WONDERFUL trial. PubMed Central (PMC). https://doi.org/10.1093/ehjopen/oeab026
2. Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.1155/2022/6999907
3. Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
4. Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2014, October 15). “The Mediterranean Diet, its Components, and Cardiovascular Disease.” PubMed Central (PMC). https://doi.org/10.1016/j.amjmed.2014.10.014
5. Dontas, A. S., Zerefos, N. S., Panagiotakos, D. B., & Valis, D. A. (2007, March 1). Mediterranean diet and prevention of coronary heart disease in the elderly. PubMed Central (PMC). https://doi.org/10.2147/ciia.2007.2.1.109
6. Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018, July 20). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. PubMed Central (PMC). https://doi.org/10.4103/ijpvm.IJPVM_329_15
7. Panizza, C. E., Lim, U., Yonemori, K. M., Cassel, K. D., Wilkens, L. R., Harvie, M. N., Maskarinec, G., Delp, E. J., Lampe, J. W., Shepherd, J. A., Marchand, L. L., & Boushey, C. J. (2019, June 20). Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study. PubMed Central (PMC). https://doi.org/10.3390/nu11061386
8. Yoon, G., & Song, J. (2019, April 5). Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia. PubMed Central (PMC). https://doi.org/10.12997/jla.2019.8.1.1
9. Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose – PubMed. (2014, June 1). PubMed. https://doi.org/10.1016/j.orcp.2013.01.001
10. Fernemark, H., Jaredsson, C., Bunjaku, B., Rosenqvist, U., Nystrom, F. H., & Guldbrand, H. (2013, November 27). A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes. A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients With Type 2 Diabetes | PLOS ONE. https://doi.org/10.1371/journal.pone.0079324