Dieting is often associated with weight loss or muscle gain; however, the foods you consume can significantly impact your bone health.
A recent comprehensive analysis indicates that following one specific eating pattern may protect bones, while another popular regimen could elevate the risk of bone loss and fractures.
Researchers from Chester Medical School in England discovered that adherence to a Mediterranean diet is linked to a reduced risk of hip and overall fractures. Conversely, diets that impose strict calorie restrictions were found to correlate with signs of accelerated bone breakdown.
The Mediterranean diet emphasizes a variety of foods, including vegetables, fruits, whole grains, beans, and olive oil, along with moderate amounts of fish, poultry, and dairy products. Researchers noted that individuals who adhered closely to this dietary pattern were less likely to suffer fractures, despite no significant changes in overall bone mineral density.
The research team delved into 30 studies encompassing over 500,000 adults to gain insights into how various popular diets impact bone health. Their systematic review and meta-analysis evaluated the effects of Mediterranean, calorie-restricted, high-protein, low-carbohydrate, and ketogenic diets on skeletal strength and integrity.
The study pointed out that ketogenic diets feature very low carbohydrate intake combined with moderate to high fat consumption.
While most dietary approaches showed little impact on bone mineral density, the Mediterranean diet distinguished itself with a notable association to reduced fracture risk.
In contrast, calorie-restricted diets were consistently correlated with heightened markers of bone resorption, which is the process by which bone tissue is broken down.
Lead researcher, Associate Professor Dr. Ioannis Kanakis, stated: “On the other hand, diets that severely limit energy intake, such as calorie restriction, or exclude significant food groups, can diminish mechanical loading through weight loss, alter the factors driving bone remodeling, and disrupt calcium or vitamin D biological availability, ultimately leading to increased resorption—the breakdown of bone tissue.”
Dr. Lucy Hooper, a general practitioner who did not participate in the study, emphasized to Newsweek that bone loss can occur more quickly than many people realize.
“Bone loss can happen rather swiftly during rapid weight loss,” she explained, adding that resistance training and sufficient calcium and vitamin D intake may mitigate this risk.
What the Researchers Found Overall
The authors assert this is the first systematic review to comprehensively examine how these specific diets affect bone homeostasis—the ongoing process of renewing bone tissue—across such a significant number of participants.
“To our knowledge, this is the first systematic review that compiles the impact of these specific diets on bone homeostasis with a high participant count,” Kanakis noted.
The study underscores that diet influences skeletal health beyond just individual nutrients. While calcium, vitamin D, and protein are vital, overall dietary patterns play a crucial role in bone health through a blend of micronutrients, macronutrients, and bioactive compounds.
Kanakis further elaborated that the advantages of the Mediterranean diet may stem from its rich nutritional composition.
“Potential reasons for the findings related to the Mediterranean diet include higher consumption of fruits, vegetables, whole grains, legumes, fish, and olive oil, all of which collectively provide calcium, magnesium, vitamin K, potassium, polyphenols, and anti-inflammatory agents beneficial for bone remodeling and microarchitecture,” Kanakis stated.
He concluded: “This research clarifies the intricate relationship between nutrition and musculoskeletal health, reinforcing the Mediterranean diet as a pragmatic dietary strategy to lower fracture risk and guide recommendations for maintaining bone health during weight loss.”
Why This Matters for Popular Dieters
According to the Centers for Disease Control and Prevention (CDC), weight loss or low-calorie diets are the most commonly reported dietary practices among adults, preceding diabetic, low-carbohydrate, and low-fat diets.
Hooper noted to Newsweek: “Low-calorie diets are frequently associated with lower body weight.”
“Since bones reinforce themselves in response to mechanical load, carrying less weight may decrease the stimulus necessary for maintaining bone strength.”
Hooper explained that reducing calorie intake can lead to a drop in bone mineral density, as indicated by blood markers. This is believed to happen due to increased bone resorption.
“The most significant effects usually occur with very low-calorie consumption, especially when daily intake falls below about 60% of the recommended energy requirements,” she continued. “Hip bones tend to be affected more than spinal bones.”
“Moreover, restrictive diets may not provide essential nutrients such as calcium and vitamin D, both critical for sustaining bone health.”
