Diets are not only for weight loss. While changing your diet might be one of the most effective methods of losing weight, it can also be the first step towards changing your habits, focusing on your health, and living a more active lifestyle. we will explore different types of diets which are good for weight loss, for heart patients, for sustainability.
However, the vast number of diet programs available can make starting challenging. Different diets will be more appropriate, sustainable, and effective for various individuals.
Some diets aim to suppress hunger to minimise food intake, while others recommend limiting calorie intake and carbs or fat. Some people prioritise specific dietary habits and lifestyle modifications over restricting particular foods.
Why Is a Diet So Important?
Following a balanced diet can be an important part of living a healthy lifestyle. One of the primary benefits is a lower chance of chronic diseases like diabetes or cancer. A well-balanced diet rich in fruits, vegetables, legumes, whole grains, lean meats, and fish can help reduce this risk. High intakes of salt, carbohydrates, and saturated fats are among the harmful dietary patterns to avoid.
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DASH Diet
Dietary Approaches to Stop Hypertension, or DASH, is a dietary regimen intended to help treat or prevent high blood pressure, also known as hypertension.
- This diet promotes whole grains, lean meats, poultry, and fish
- Daily servings of fruits and vegetables
- potassium-rich meals to maintain healthy blood pressure.
- Contains modest amounts of low-fat or fat-free dairy products, fats, and oils.
- Limits fatty meats, high-fat dairy, and sweets.
- Limits tropical oils.
- Limits sodium to 2,300 mg per day.
Why we chose it
The DASH diet is specifically developed to promote heart health. Eating low-sodium foods is advised, and studies of the DASH diet reduce blood pressure and “bad” LDL cholesterol. You estimate your daily calorie needs on the DASH diet using a chart, which helps you determine how many servings from each food type you should eat. The DASH diet is suitable for blood pressure levels, according to registered dietitian Leslie Bonci, a board-certified specialist in sports nutrition; she says its concentration on produce may make it more expensive than other eating methods.
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Mediterranean Diet
The Mediterranean diet has long been regarded as the gold standard for nutrition, disease prevention, well-being, and lifespan. This is based on its nutritional value and sustainability.
- It emphasises fruits, vegetables, whole grains, nuts, and legumes.
- Encourages the usage of olive oil while cooking.
- Recommends modest amounts of fish and lean poultry for protein.
- Limits red and processed meat.
- Reduces additional sugars and highly processed foods.
- Reduces saturated fats and processed carbs.
- Includes wine in low to moderate amounts, commonly with meals.
Why we chose it
The Mediterranean diet, based on the traditional eating patterns of southern Italy and Greece, is considered “the gold standard in preventive medicine” due to its “harmonic combination” of antioxidants and anti-inflammatory characteristics. The Mediterranean diet supports transferring your plate with fresh fruits, vegetables, nuts, and legumes, with modest amounts of fish and shellfish for protein.
This diet has health benefits such as greater life expectancy, a lower risk of chronic disease, and a higher quality of life. Furthermore, the Mediterranean diet contains a delightful variety of foods, making it simple to adopt and maintain as a lifestyle, owing to a wealth of resources ranging from supporting apps to meal delivery services.
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Plant-based and flexitarian diets
Vegetarianism and veganism are the most common plant-based diets that exclude animal products for health, ethical, and environmental reasons.
However, more adaptable plant-based diets exist, such as the flexitarian diet, which allows for moderate consumption of animal products.
- It emphasises fruits, vegetables, whole grains, and legumes.
- Promotes protein from eggs and dairy.
- Allows for infrequent or small portions of meat.
- Limits red and processed meat.
- Reduces saturated fat, salt, and added sugars.
- Limit sugar-sweetened foods and beverages, as well as refined grains.
Why we chose it
The flexitarian diet may be a suitable choice for those who wish to reap the benefits of a plant-based eating plan but are unable or unwilling to commit to giving up that slab of bacon at brunch right now.
The International Food Information Council refers to the flexitarian diet as a “semi-vegetarian, plant-forward diet,” which emphasises plant-based foods (such as fruits, vegetables, and legumes), dairy, and eggs while recommending less frequent and smaller servings of meat. According to the organisation, growing evidence suggests that this type of eating may offer various benefits, including weight control and a lower risk of cardiovascular and diabetes.
The MIND Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines elements of the Mediterranean and DASH diets to create an eating plan that prioritises brain health.
- Recommends two or more servings of vegetables per day, including at least one serving of a leafy green vegetable.
- Suggested are two to five servings of berries per week
- Three or more servings of whole grains
- Five or more servings of nuts or seeds per week,
- Three to four servings of beans per week, and
- One serving of seafood
- Two or more servings of poultry per week.
Why we chose it
Studies have shown that the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet significantly reduces cognitive decline with age. Furthermore, studies have shown that the MIND diet is related to improved cognitive functioning regardless of common brain illness, implying that it may contribute to cognitive resilience in the elderly. Bonci admits that the items highlighted in this eating plan may be too costly for some people, but she praises the diet for its possible cognitive advantages.
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TLC Diet
- Reducing saturated fat to fewer than 7% of daily calories.
- 25%–35% of daily total calories from total fat.
- Suggests reducing dietary cholesterol to fewer than 200 milligrammes daily.
- Recommends adding 5-10 grams of soluble fibre daily.
- Try adding 2 grams of plant sterols and stanols daily.
- Limit sodium intake to fewer than 2,300 milligrammes per day.
The National Heart, Lung, and Blood Institute devised this three-part diet to lower cholesterol by emphasising soluble fibre (which prevents the intestinal wall from absorbing cholesterol and lipids into the bloodstream) and reducing saturated fat and cholesterol. The other aspect of this diet is the promotion of plant stanols and sterols (which can be found in foods like whole grains and olive oil) and an increase in activity.
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