Researchers from the University of Santiago de Compostela in Spain have explored a dietary pattern that may help reduce belly fat. The study points to the Atlantic diet, a plan centered on plant-based foods, extra-virgin olive oil, cheese, yogurt, and wine. The findings were published in JAMA Network Open.
The Atlantic diet is described as similar to the Mediterranean approach but with a stronger emphasis on home-cooked dishes and minimally processed ingredients. The researchers highlighted its practical appeal for people seeking straightforward meal preparation and natural food choices.
The investigation involved more than 200 Hispanic families and encompassed 518 adults with an average age of 47. Of these participants, 117 were diagnosed with metabolic syndrome, a cluster of conditions that heightens the risk of heart disease, type 2 diabetes, and certain cancers and is closely tied to excess abdominal fat.
Participants were randomly assigned to two groups. One group followed the Atlantic diet for six months, while the other continued with their habitual diets. Throughout the trial, researchers recorded anthropometric measures such as height, weight, and waist circumference, and they also collected blood samples to assess metabolic markers.
Results showed that about one in three participants with metabolic syndrome in the Atlantic-diet group experienced improvements in overall well-being and health indicators. Blood tests did not reveal dramatic changes in blood pressure, triglycerides, or fasting glucose levels across the groups. Still, higher adherence to the Atlantic plan correlated with a meaningful reduction in waist circumference and an increase in good cholesterol levels, suggesting favorable shifts in fat distribution and lipid profiles.
Beyond the primary outcomes, the study contributes to the ongoing conversation about dietary patterns that can support weight management and metabolic health without relying on highly restrictive rules. The Atlantic diet’s emphasis on minimally processed foods, olive oil, and conventional dairy products may offer a practical framework for individuals seeking sustainable changes in eating habits while honoring cultural food preferences.
In the broader context of nutrition research, the Atlantic pattern is viewed as part of a family of eating styles that prioritize plant-forward meals, healthy fats, and moderate alcohol consumption. While more work is needed to understand long-term effects and to identify which populations benefit most, the current findings reinforce the potential of real-world dietary patterns to impact abdominal fat and metabolic risk factors when adhered to over months rather than days or weeks.
Overall, the study underscores a simple message for adults aiming to improve metabolic health: adopting a structured, plant-centered diet with high-quality fats and traditional foods can accompany meaningful changes in waist measurements and lipid balance, even if some blood pressure and glucose markers show modest shifts over a six-month period. The practical takeaway is that consistent follow-through matters as much as the specific food choices themselves, and enjoyment and cultural resonance can play a key role in sustaining healthier habits over time.