"Subscribe to our YouTube channel to stay connected with our community." The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, well-being and longevity. This is based on their nutritional benefits and their sustainability. A systematic review that looked at five different studies found that, compared to a low-fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. Compared to a low-carb diet, it produced similar weight loss results (.
In addition, the Mediterranean diet encourages the consumption of many foods rich in antioxidants, which can help combat inflammation and oxidative stress by neutralizing free radicals (. Recent studies have also found that the Mediterranean diet is associated with a lower risk of mental disorders, including cognitive decline and depression (. The Mediterranean diet emphasizes eating lots of healthy fruits, vegetables, fish and oils, while restricting refined and highly processed foods. However, there are also more flexible plant-based diets, such as the flexitarian diet.
This is a plant-based diet that allows you to eat animal products in moderation. Some of the most popular eating plans include the Mediterranean diet, the Wow (Weight Watchers) diet, the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic diet, and the volumetric diet. The best diet is the one we can maintain for life and is only part of a healthy lifestyle. People should try to eat nutritious, high-quality whole foods, primarily plants (fruits and vegetables), and avoid flours, sugars, trans fats and processed foods (everything in a box)).
Everyone should try to stay physically active, with the goal of approximately two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management and, perhaps, even therapy to treat emotional problems that can cause unhealthy eating patterns. On the other hand, diets that people are more likely to succeed with offer general suggestions for eating less red meat, processed meat, added sugars and sodium, and more seafood, lean proteins, fruits and vegetables. And you may notice that the easiest diets require not counting carbohydrates or calories, ordering special meals, or using traffic light systems that moralize foods as good or bad.
The MIND diet combines aspects of the Mediterranean diet and the DASH diet to create an eating pattern designed to focus on brain health. While its primary goals include preventing dementia and age-related cognitive decline, anyone can follow the MIND diet to lose weight and improve their overall well-being. Although the modified diet may be a little easier to follow than the traditional ketogenic diet, according to US News & World Report, it ranks low because of its restrictive nature. Physicians highly recommend all three diets because of their known health benefits. Eating this way can promote weight loss, but the primary goal of this eating style is the health benefits it can offer, such as improved cardiovascular health, says Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies.
The goal of most weight loss programs is to help you maintain a certain eating pattern with the intention of making long-term lifestyle changes. The word diet can refer to the eating plan that a person follows when following that program, or simply to a person's general approach to eating. Research shows that all of these approaches can be equally effective, but which one works best depends on the person, he says. Look for plans that include foods you like, but make sure they're balanced with enough nutrients, according to Mayo Clinic guidelines. Does the program set goals and track what you eat? According to the National Institutes of Health, a reasonable weight-loss goal is usually 1 to 2 pounds per week.
Research shows that the most effective programs include counselors who can help you develop new eating and exercise habits. Exercise helps maintain a healthy weight and counteracts the loss of muscle mass that accompanies weight loss, according to Mayo Clinic. According to experts, the best weight-loss program for you will be one that you enjoy and can follow. Trying any new weight-loss program can affect your digestion, your blood sugar level and your overall health, so consult your healthcare provider before doing so.
Participants receive a personalized “point budget” to spend on any food they register in an app. People must stay within their point budget to lose weight, a system that is “backed by decades of research, demonstrating its effectiveness in losing and maintaining weight in the short and long term without medication,” according to Foster. The Mayo Clinic diet focuses on eating healthy foods, teaching how to calculate portion sizes and plan meals while increasing physical activity. Digital resources are also available, such as food tracking, group counseling, meal plans and recipes, and other educational tools. After answering an online questionnaire, the app offers a plan (often 16 weeks) with suggestions for caloric intake, as well as daily lessons to help change the way you think and feel about eating, according to the company's website.
The user tracks everything they eat, which is classified as green, yellow or orange foods, with the goal of eating a balanced amount of all colors, according to their website. While Forman doesn't support any specific weight-loss programs (and currently has no financial ties to any), he says Noom is one of the only programs that helps teach cognitive behavioral skills, such as controlling cravings and creating a food environment that reduces temptation. The goal is to eat six small meals a day with a combination of pre-packaged Optavia products called “refills” and home-cooked meals prepared on your own called “lean and green foods”. Customers eat five foods every two to three hours and then prepare a lean, green meal homemade.
TOPS Club, which stands for Take Off Pounds Sensibly, has existed since 1948 and now has around 6,000 chapters in the U.S. UU. The program does not have any formal counseling, as it focuses on peer support. Members have access to a variety of eating plans on the website, with a 28-day plan recommended to new members when they first join.
There's no official diet to follow, but many follow the Food Exchange System, created by the American Diabetic Association, Ganley points out. Their research shows that people who participate in the TOPS program for at least one year can lose 5 to 7% of their starting weight and maintain weight loss for up to seven years. Participants have access to CDC-approved resources, support groups and a lifestyle counselor to help them develop healthy habits that last a lifetime, she adds. First, you select a plan based on your age and gender.
Nutrisystem then delivers meals and snacks to your home. Then, you follow their app to know exactly what to eat and when (usually six times a day) and you have daily access to coaches as needed. Ready meals focus on lean proteins, healthy fats and certain carbohydrates combined with fiber and vegetables, according to the company's website. First you create your personalized plan with a short questionnaire and then you get the Keyto app.
Includes a 16-week course, a personalized lesson plan, a searchable food database, meal plans, recipes and a podcast for members. All members receive guidance from a goal specialist, a dietitian and a personal trainer, according to their website. Jenny Craig is a completely virtual program of pre-packaged meal plans that incorporate the principles of intermittent fasting to achieve weight loss. People first choose between several meal plans and then the food arrives at their door in two-week shipments.
They eat for a 10-hour “feeding period”, and then take a break for a 14-hour rejuvenation period, which includes dream. Members also receive refillable bars that they can eat in the last two hours of the fasting period to control hunger. Before starting any new weight-loss program, consult your doctor. The weight-loss list focuses on the most effective eating plans for losing weight and maintaining weight loss, while the best overall diet prioritizes weight control and healthy eating.
The volumetric diet encourages nutritious foods that are low in calories but rich in fiber, vitamins and minerals, which can help increase the intake of key nutrients and protect against nutritional deficiencies. This diet follows a 12-week program that involves eating an unlimited number of vegetables and fruits, consuming whole grains and healthy fats, and limiting sugar to what is found naturally in fruit. Because it focuses on whole foods and plant-based proteins, the Nordic diet can also reduce the risk of chronic diseases such as cancer, Alzheimer's disease and Parkinson's disease. Some diets aim to control appetite to reduce food intake, while others suggest restricting the intake of calories and carbohydrates or fats.
In addition, the Mediterranean diet can be expensive, although you can reduce your grocery bill if you buy certain foods, such as seasonal products, bulk cereals and canned beans. The National Heart, Lung, and Blood Institute (NHLBI) funded several studies that examined the health benefits of DASH and found that it can lower blood pressure and levels of LDL (“bad”) cholesterol, as well as helping people lose weight, compared to diets such as the Standard American Diet (SAD). In addition to being effective in lowering blood pressure, the highly researched DASH diet has been shown to promote weight loss, protect heart health, and reduce the risk of type 2 diabetes and stroke. It is an elimination diet created by Dr.
Natasha Campbell-McBride to treat intestinal and psychological syndrome, a term that the author coined to describe the connection between the health of the digestive system, the brain and the rest of a person's body. Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. A safer and more manageable approach to losing weight is to focus on gradually losing weight through a combination of a balanced diet and exercise. Keep in mind that wine is not a diet requirement, but a 5-ounce glass a day for women and two for men is typical for those who follow the diet.
The Mediterranean diet emphasizes whole grains, fruits and vegetables, legumes, nuts and seeds, olive oil, and some lean meat and fish. News and World Report's advice of health experts, which includes some of the best dieticians in the country, reviews all of the major dietary plans that exist annually to find the best ones for achieving overall health and well-being based on the science and data that support them.
