The Mediterranean diet may just be the most studied diet pattern we know. It consistently rates as a top diet in U.S. News and World Report's annual review.

The Mediterranean diet, which is actually a meal pattern, was developed in the 1950s and 1960s when a few researchers noticed the significantly lower prevalence of heart disease in countries bordering the Mediterranean Sea. They attributed the low prevalence of heart disease to the overall lifestyle observed and particularly the pattern of foods eaten. Meals centered around vegetables, fruits, nuts, seeds, legumes, whole grains, eggs, seafood and less red meat.

Over the past two decades, research has found the Mediterranean diet may help manage diabetes, protect against memory loss and reduce the risk for developing certain cancers.

Now a just-released study finds that the Mediterranean diet pattern may help those who lose weight keep that weight off.

Called the MedWeight study, researchers found that adherence to a Mediterranean lifestyle pattern was associated with favorable weight loss outcomes. The study was published in Science journal.

Researchers examined the relationship between lifestyle patterns and weight loss outcomes among those who kept their weight off and those who regained weight they lost. Some 470 adults were analyzed (62% were women) with a history of overweight or obesity and significant weight loss in the year prior to the study. Participants were classified as maintainers or regainers and were asked to fill in a series of questionnaires on dietary intake and eating behaviors, physical activity and sleep. The participants were rated using a Mediterranean Lifestyle Index.

The study found that those who scored the highest in the Mediterranean Lifestyle Index had 28% higher odds for maintaining their weight loss.

The researchers added that even modest shifts toward healthier living may contribute to long-term weight loss.

Q and A

Q: What is the difference between brown fat and white fat?

A: Brown fat, also called brown adipose tissue, helps maintain your body temperature when you get too cold. It's the same fat that bears use to stay warm when they hibernate. Babies are born with a lot of brown fat behind their shoulder blades. You lose most of it as you get older and form a shiver response to cold temperatures. White fat builds up when you take in extra calories. Most of the fat in our bodies is white fat, stored in the thighs, hips and stomach. White fat is made of droplets of lipids or fatty acids. Cells in brown fat are packed with mitochondria, rich in iron, which gives brown fat its color. Lean people have more brown fat than those who are overweight.

RECIPE

If one of your goals is to eat according to the Mediterranean diet pattern, here's a recipe that fits. Here's a grilled vegetable salad from Cooking Light's Mediterranean Diet magazine. Most of the diet's benefits appear to stem from the emphasis on plant foods and healthy fats. The traditional Mediterranean food pattern is a plant-focused approach where meals are centered around whole or minimally processed vegetables, fruits, legumes, whole grains, nuts and seeds. Fresh vegetables are essential in a Mediterranean diet.

GRILLED VEGETABLE SALAD

4 plum tomatoes, halved

2 medium-size zucchini, each cut lengthwise into 4 slices

2 medium-size yellow squash, each cut lengthwise into 4 slices

2 baby eggplants, each cut lengthwise into 4 slices

1 large red bell pepper, seeded and cut into 4 wedges

1 large red onion, cut into thick slices

1 pound asparagus

2 tablespoons olive oil

1/2 teaspoon salt

Cooking spray

6 cups mixed salad greens

1/4 cup light olive vinaigrette

1/2 cup crumbled goat cheese

Preheat grill to medium-high. Combine vegetables in a large bowl and drizzle with olive oil. Sprinkle with salt and toss to coat. Place vegetables on a grill rack coated with cooking spray. Grill 5 to 6 minutes on each side, removing vegetables as they become tender. Cut grilled vegetables into bite-size pieces. Toss salad greens with vinaigrette and place on salad plates. Top greens evenly with vegetables sand sprinkle with goat cheese. Serves 4 (serving size: 1 1/2 cups greens, 1/4 cup of vegetables and 2 tablespoons cheese).

Per serving: 263 calories; 11 grams protein; 28 grams carbohydrate; 16 grams fat (4 grams saturated); 11 grams fiber; 14 grams sugars (0 grams added); 523 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: Michelle_Maria at Pixabay