Healthy diets according to experts!
Each year, U.S. News & World Report publishes a list of the best 40 diets. While the order of the 2022 list differed significantly from the 2021 list, the top five diets are basically the same. Here is how the decision-making procedure went: The Best Diets list A group of 27 specialists in diet, nutrition, obesity, food psychology, diabetes, and heart disease made their selections overall. Based on seven categories, the experts assessed contemporary and well-liked diets:
- The diet’s safety
- How effective the plan is for short-term weight loss
- Effectiveness for long-term weight loss
- How easy it is to follow
- Nutritional completeness
- Potential for preventing or managing diabetes
- Potential for preventing heart
The diets were ranked by the experts in nine lists, including “Best Diabetes Diet,” “Easiest Diets to Follow,” and “Best Plant-Based Diets.” The Best Diets Overall list, however, was the primary ranking that took into account all seven rated categories. U.S. News & World Report pooled the panel’s ratings for the seven categories to create this ranking, giving the safety and long-term weight reduction category scores greater weight.
Diets aren’t only about losing weight. While altering your food can be one of the most effective ways to lose weight, it can also serve as a springboard for bettering your routines, paying more attention to your health, and living an active lifestyle. But it could be challenging to begin given the overwhelming quantity of diet programs that are available. For certain people, various diets will be more effective, lasting, and suitable. While some diets recommend limiting your consumption of calories and either fat or carbohydrates, others focus on reducing your hunger. Some people prioritize changing their eating habits and lifestyles above restricting particular items.
Here are the eight diets that ranked highest overall, along with the bottom three.
For the fifth year in a row, the Mediterranean diet was rated highest in 2022. The dietary regimen has long been regarded as ideal for lifespan, wellness, and disease prevention. Actually, there are several different Mediterranean diets. Greece’s cuisine, for instance, differs from that of Italy and Spain. The Mediterranean diet is an eating style and way of life, not a set of rigid rules, even though it shares many of the same concepts as the ancient diets of this area. However, if you replace processed foods with fresh produce and complete foods that are higher in fiber and nutrients, you may be able to lose weight.
Features of the Mediterranean Diet
- The diet is high in pulses (beans, lentils, peas, and chickpeas), olive oil, whole grains, fruits, and vegetables.
- Fish must be consumed at least a couple of times per week, and dairy, poultry, and eggs may be consumed in moderation.
- It strongly restricts red meat, added sugar, and processed meals.
- The diet recommends engaging in leisurely activities like strolling and gardening for at least two and a half hours a week, in addition to a few days of muscle-strengthening workouts.
- A variety of anti-inflammatory antioxidants, including those from moderate amounts of red wine, are naturally present in this diet. Note that while the diet does not mandate wine consumption, one 5-ounce glass per day for women and two for men is average.
The Dietary Approaches to Stop Hypertension Diet, or DASH diet as it is more generally known, came in at number two on the 2022 list once more. Not simply those with high blood pressure should follow this diet. The National Heart, Lung, and Blood Institute, a division of the National Institutes of Health, promotes DASH (NIH).
Features of the DASH Diet
Although there are components of the Mediterranean diet in this plan, it is a highly particular eating pattern.
Depending on a person’s daily calorie requirements, the DASH eating plan advises appropriate quantities from different food groups. A 1600-calorie DASH diet, for instance, might consist of the following foods for women over 40:
Daily grain intake should be 6 servings, with a focus on whole grains.
Daily servings of three to four veggies
Daily fruit servings of four
Daily consumption of 2 to 3 low-fat dairy products
Eat no more than 3 to 4 ounces of lean meat, fowl, or fish every day.
Weekly consumption of 3 to 4 nuts, seeds, and legumes
Two daily servings of fats and oils
Three or fewer servings of sweets per week
No more than 2,300 mg of salt each day.
The term “diet” might imply a short-term or temporary solution, yet DASH is supposed to be followed over the long term. The program is advised as a component of a lifestyle that also involves minimizing alcohol intake, managing stress, engaging in physical activity, quitting smoking, and getting plenty of sleep.
The New York Times wrote in 2004 that “food bloggers were aflutter this year over ‘flexitarian,’ the trendiest phrase in culinary circles.” The diet remains effective almost two decades later, tying for second for an additional year.
Features of the Flexible Diet
A flexitarian diet is essentially a vegetarian diet with the addition of animal protein on occasion. The number of times per week that animal products should be consumed or the general composition of a day’s worth of meals in terms of portions of produce, whole grains, etc. are not universal guidelines for flexitarian diets.
Maximize your intake of whole, plant foods and reduce your intake of highly processed foods, even if they are entirely plant-based, to best adhere to the overall flexitarian strategy for weight management and general health. In other words, choose foods like a grain bowl made with quinoa, lentils, leafy greens, and tahini rather than a vegan cheeseburger and fries.
You can enjoy occasional portions of animal foods while still gaining access to a variety of nutrients and health advantages if the majority of your meals are made up of a variety of full, plant-based foods and plant proteins.
MIND, which has risen from fifth place on the list for 2021, combines elements of the DASH and Mediterranean diets to produce an eating regimen that focuses on brain health. Even though the MIND diet’s primary goals are to prevent dementia and age-related cognitive decline, anyone can use it to lose weight and improve their general health.
The Mediterranean-DASH Intervention for Neurodegenerative Delay is known as MIND. MIND highlights elements of the Mediterranean and DASH diets that are particularly protective of the brain because there is so much evidence to support their healthfulness.
Features of the MIND Diet
MIND’s main recommendation is to consume more of the 10 foods that protect the brain, which are:
Attempt to eat six or more servings of green, leafy vegetables per week.
In addition to your leafy greens, consume at least one serving of all other vegetables each day, focusing on non-starchy vegetables.
Have five or more servings of nuts every week.
Eat berries at least twice every week.
Beans: Include them at least four times weekly.
Use olive oil as your primary preparing and cooking oil.
Include at least three servings of whole grains each day.
Eat fish at least once a week, preferably fatty fish like salmon, sardines, mackerel, trout, and tuna which are high in omega-3 fatty acids.
Try to eat unfried chicken or turkey at least twice a week.
Drink only one glass of wine every day, and make it a red one.
The program also lists five foods to stay away from because research has proven that they are detrimental to brain health:
- Limit your daily intake of butter and margarine to less than one tablespoon.
- Cheese: Limit yourself to once or twice each week.
- Have no more than three portions of red meat per week.
- Fried food should only be consumed seldom.
- Consume sweets and pastries no more than four times per week.
The Mayo Clinic Diet
The Mayo Clinic diet remains tied for fifth place.
Features of the Mayo Clinic Diet’s
This diet incorporates a 12-week program that calls for eating unlimited amounts of fruits and vegetables, as well as whole grains and healthy fats and restricting your intake of sugar to that which is naturally present in the fruit.
There are two stages to the plan:
The first, “Lose it!” claims to help people lose six to ten pounds in two weeks by emphasizing lifestyle choices that are linked to weight.
After two weeks, the “Live it!” phase focuses on how to consume your calories in a healthy, balanced manner even though you don’t have to count them.
The diet emphasizes a sustainable, long-term lifestyle approach.
This diet comes from a renowned academic medical center in the US that focuses on coordinated medical care, instruction, and research. The diet is based on tried-and-true healthy habits that have been supported by research. On the website of the Mayo Clinic, you may see examples of meals based on different eating habits, such as vegetarian, healthy keto, and Mediterranean diets.
TLC stands for therapeutic lifestyle changes, and it broke its way into the top five in 2022. The plan was originally created in 2002.
Features of the TLC Diet
The dietary component calls for:
25–35% of daily calories from total fat, with:
Less than 7% of daily calories are from saturated fat
Up to 10% of total calories are from polyunsaturated fat
Up to 20% of total calories are from monounsaturated fat
50–60% of total calories from carbohydrates with:
20 to 30 grams per day of dietary fiber
Approximately 15% of total calories are from protein
Less than 200 milligrams a day of cholesterol
Two grams of plant stanols or sterols or 10 to 25 grams of soluble fiber per day are other choices for lowering LDL cholesterol.
only the number of calories required to achieve or keep a healthy weight
TLC also suggests engaging in at least 30 minutes of moderate-intensity exercise, like as brisk walking, most days of the week, if not every day.
TLC encourages entire meals including vegetables, fruit, legumes, nuts, and whole grains because it advises 20 to 30 grams of fiber per day. Given that dietary cholesterol is absent from plant-based foods, this is also consistent with the daily cholesterol limit of 200 milligrams. And the allowance of up to 20% of calories from monounsaturated fat makes TLC avocado- and extra virgin olive oil-friendly, giving it some alignment with the top-ranked Mediterranean diet.
Many people think that in order to lose weight, you must eat less. The Volumetrics diets are proof positive that this is not the case. The approach, which was created more than 20 years ago by Barbara Rolls, Ph.D., a professor, and researcher in nutritional sciences at Penn State, focuses on filling up by consuming more food while still losing weight.
Features of the Volumetrics Diet’s
While there are no forbidden items, the emphasis is on energy density or the number of calories in a particular portion of food. Meals with a high energy density have more calories per unit of volume while foods with a low energy density have fewer calories per unit of volume.
- Foods with a low energy density are recommended. These consist of soups made with broth as well as water-rich, non-starchy vegetables and fruits.
- Lean proteins, whole grains, legumes, and low-fat dairy products are permitted in moderation.
- Small quantities are allowed for bread, cheeses, and meats with more fat.
- Additionally, candies, sweets, and fried meals are only permitted in moderation.
WW (formerly Weight Watchers) Diet
The WW (previously Weight Watchers) Diet is well regarded since it is well-established, well-researched, and does not take an extreme stance. The most recent iteration, known as the PersonalPoints Program, is tailored to each member’s unique dietary and lifestyle choices.
Features of the WW Diet
Meal planners, more than 10,000 recipes, food, hydration, weight, and activity trackers, a directory of restaurants, on-demand workouts, 24/7 chats with a coach, weekly progress reports, and other resources are all available to WW members.
A Brief Overview
There are numerous healthy and effective diets, and you may definitely find a couple that are effective for you. Therefore, choose the option that makes the most sense to you. A diet is not a healthy, sustainable choice if it allows you to lose weight but undermines your physical, mental, or social well-being. It’s probably not the best strategy for you and will probably lead to health problems or you gaining all of the weight you lose—and then some—again if you can’t reasonably picture yourself sticking to a particular diet six months or a year from now.