- A new study suggests that following a ‘healthy’ diet can boost your overall health even if it doesn’t result in weight loss.
- Specifically, researchers found that eating four different diets (a low-fat, low-carb, Mediterranean or green Mediterranean diet) resulted in better cholesterol, fewer triglycerides, and lower blood pressure, among other things.
- Here’s why this matters and what it means for your health goals.
In the age of Ozempic, it can feel like people equate “health” with weight loss. So, it’s frustrating and confusing when you switch up your diet to focus on eating healthier foods but don’t end up losing weight in the process. But new research suggests that you’re still boosting your health when you follow a healthy diet, even if there’s no change on the scale.
The study, which was published in the European Journal of Preventive Cardiology, found that you can get meaningful improvements in your health following four different healthy diets, regardless of whether you lose weight. The findings provide a helpful reminder to continue to eat foods that nourish your body no matter what your weight loss goals are.
But how can you still make gains in the health department, even if your weight doesn’t budge? Here’s what you need to know.
Meet the experts: Jessica Cording, RD, author of The Little Book of Game-Changers; Anat Yaskolka Meir, RD, PhD, lead study author and a postdoctoral research fellow in the Department of Epidemiology at Harvard T.H. Chan School of Public Health; Scott Keatley, RD, of Keatley Medical Nutrition Therapy
What did the study find?
For the study, researchers tracked 761 people in Israel who had abdominal obesity and participated in three nutritional trials that had them follow healthy diets.
Each person was randomly assigned to follow either a low-fat diet, low-carb diet, Mediterranean diet, or green-Mediterranean diet for 18 to 24 months. (A green Mediterranean diet is a plant-forward form of the classic Mediterranean diet.) These diets were grouped together as “healthy” diets by the researchers. And while 36 percent of the participants lost more than 5 percent of their initial body weight, 28 percent lost no weight or gained weight—these people were considered “weight loss resistant.”
The researchers discovered that people who lost weight had a bunch of health perks, including an increase in HDL (“good”) cholesterol, a drop in triglycerides (fat in the blood), a drop in the hunger hormone leptin, and a decrease in blood pressure, along with other benefits. While that’s not exactly shocking, the researchers also found that participants in the group that didn’t lose weight had a lot of the same health benefits.
How can you get “healthier” without losing weight?
Our society has gotten so used to equating health with weight, but experts stress that the two aren’t the same. “Health isn’t defined by the number on a scale. You can absolutely improve your health without losing a pound,” says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. “When someone eats a diet rich in whole, nutrient-dense foods, such as fiber-rich vegetables, omega-3 fats, lean proteins, and fermented foods, you see measurable changes.”
Why? Health eating can improve cellular function, he explains. “You’re essentially making your body more efficient at processing fuel, repairing itself, and defending against disease, all without changing body weight,” Keatley says.
It’s also possible for someone’s weight to stay consistent but for their body composition to change, like adding more muscle while losing fat, he says. “Muscle is denser than fat, so the scale might not move much, but body composition is improving significantly,” Keatley says. “That’s a win. More than anything, it’s excess fat, particularly visceral fat, that should be the target of a diet, not just weight.”
Healthy Eating From WHWhat is considered a “healthy” diet?
In this particular study, the researchers categorized several diets as “healthy” and specifically chose four (low-carb, low-fat, Mediterranean, and green Mediterranean) that enhanced the participants’ metabolic health—how well your body converts food into energy—along with other health factors.
“A ‘healthy’ diet generally refers to a pattern of eating that supports overall well-being, reduces the risk of chronic disease, and provides all essential nutrients for optimal body function,” says Anat Yaskolka Meir, RD, PhD, lead study author and a postdoctoral research fellow in the Department of Epidemiology at Harvard T.H. Chan School of Public Health. “Our clinical studies consistently demonstrate that a Mediterranean diet, and more recently, a polyphenol-rich Mediterranean diet, have a beneficial effect on multiple chronic diseases, cardiometabolic markers, gut health, body fat distribution, and even brain health.”
The mediterranean diet focuses on plant-based foods like vegetables, fruits, whole grains, legumes, and nuts, with olive oil as the primary source of fat, Meir says. “Fish and seafood are consumed regularly, while red meat and processed foods are limited,” she adds.
Healthy diets also typically have “minimal amounts of added sugar, ultra-processed foods, and processed meat,” says Jessica Cording, RD, author of The Little Book of Game-Changers.
How does metabolic health contribute to overall health?
Meir calls metabolic health “a cornerstone of overall health,” because it reflects how well your body processes and uses energy, usually through blood glucose, blood pressure, cholesterol levels, and body fat distribution, she says. “When these systems function properly, the body is more resilient and less prone to chronic diseases,” Meir adds.
Even without weight loss, having good metabolic health “reduces the load on every major system in the body,” Keatley says, adding, “you’re essentially lowering the risk of disease and aging-related decline.”
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.