The Five Healthiest Diets to Follow
One of the hardest things about dieting is simply picking which diet to try. There are numerous diets available, all of which advertise great success. One of the first things that dieters should look at is how much weight the diet plan claims the dieter will lose and how long it will take. Many diet plans look great on paper, but they ultimately promise results that are simply unrealistic. A healthy diet is one that sets realistic goals and can explain exactly why the dieter is going to lose weight. Listed below are some of the most recommended healthy diets with a proven record of helping dieters lose weight.
The DASH Diet
The primary focus of the DASH diet is to help the dieter lower his or her blood pressure, which greatly reduces the chance of hypertension. Since the diet involves eating healthy food, it is also great for any dieters simply looking to lose weight. The diet focuses on a balance of potassium, calcium, protein and fiber to create a healthy diet. This includes eating fruits, vegetables, whole grains, lean protein and some low-fat dairy.
The specifics of the diet depend on how many calories the dieter wants to consume each day. Dieters can figure out the recommended number of calories based on their age and general activity level throughout the day. The DASH diet is sometimes informally referred to as the pseudo vegetarian diet, since it primarily involves cutting back on meats and adding more fruits and vegetables. Another big component of the diet is reducing the amount of salt in foods, since salty foods have a negative impact on blood pressure.
Because it is such a simple diet, the dieter will not have to adjust his or her spending to accommodate the menu. The diet is also very accommodating for dieters that frequently eat out at restaurants.
The Mediterranean Diet
The Mediterranean diet was designed to keep the heart and brain healthy, as well as to assist with cancer prevention. Like DASH, the Mediterranean diet is also good for anyone that wants to lose weight. Unlike other diets, the Mediterranean diet does not focus on calories. Instead, it uses a modified version of the food pyramid to help determine what the dieter should and should not eat.
Dieters have more freedom with the Mediterranean diet than they do with other diets. The diet primarily focuses on fruits, vegetables, whole grains, beans, nuts and seafood. The dieter is also allowed some poultry, eggs and cheese in moderation. The most important part of the diet is avoiding sweets and red meats. The diet is often referred to as an eating pattern as opposed to an official diet, which reflects how much freedom the dieter has. Any dieters who want something more structured are encouraged to seek out a different diet plan.
The MIND Diet
The MIND diet is actually a combination of the Mediterranean and DASH diets. The MIND diet takes the foods present in both the other diets to create a new one. The menu focuses on three servings of whole grains throughout the day, paired with a vegetable and an optional glass of wine. The wine should only have trace amounts of alcohol. Twice a week the dieter can have a serving of poultry, as well as a serving of berries. Dieters are also allowed to have fish at least once a week. Like the Mediterranean diet, the MIND diet does not focus specifically on calories, but instead revolves around simply eating healthier food.
The TLC diet is a very straightforward diet. The goal of the diet is to greatly reduce the amount of saturated fat the dieter consumes. Saturated fats include fried foods and many dairy products. Another benefit of the diet is it provides a great source of fiber and it helps manage cholesterol intake. The diet is technically separated into two parts. One part of the diet focuses on lowering cholesterol, while the other is for weight loss. The principles of the diet are the same, it is just the number of calories that change.
The TLC diet includes many of the foods present in other diets. However, the TLC is a little more generous with meat. Overall, it is a very easy diet to follow, but it does involve tracking both calories as well as cholesterol.
Unlike other diets, the volumetric diet focuses primarily on losing weight. The volumetric diet uses a unique theory. According to the diet, everyone tends to eat the same amount of food each day, no matter how many calories are present in the food. As a result, the diet does not focus on reducing the amount of food that a dieter consumes each day. Instead, it focuses on foods that are high in volume. By consuming foods that are high in volume, the dieter is less hungry, and will ultimately consume less calories. Essentially, the diet is about getting the most out of every meal.
The diet divides food into four separate groups based on density. Category one includes foods with the lowest density amount, such as fruits and vegetables. Category four lists foods with the highest density, such as chips, cookies and other sweets. The plan is flexible and allows for dieters to mix and match the categories.
While the volumetric diet can be very effective, it is a diet that requires a fair amount of willpower on behalf of the dieter. For dieters that are looking to make minimal changes to what foods they eat, it is worth considering the volumetric diet.