Using The List To Boost Health
For people hoping to make some changes to how they eat, a list like this can seem daunting. But knowing how to approach it can make it a good resource. The experts advise that people shy away from anything too restrictive often those diets rank lower on the overall list. Diets that rank poorly on the best diets overall list, such as Atkins, might help with quick weight loss but experts dont recommend that.
Just be really careful with what the messaging is, Feller said. If the messaging is ‘Fill up on water and liquids to displace your desire with food,’ well in my book thats a really dangerous pattern.”
Instead, the experts encourage people to focus on ways of eating that align with their health goals and life.
For people who are looking to make shifts that really prioritize health and inclusion of food, I feel comfortable saying look at how can fit into your life, Feller said.
Often people think of Italy or Greece when they think of Mediterranean food, but the region is much larger, including 22 different countries. That offers variety when it comes to eating and can add fun to it. This could be someones chance to learn to cook Moroccan, Israeli, French or Turkish food as theyre being healthy.
The top performing diets really allow people to focus on developing lifelong habits.
These ways of eating are often easier to follow for people at various income levels and of different backgrounds, too.
Can The Best Healthy Diet Plans Help Avoid Disease
The short answer is yes they can help avoid disease. Heres the long answer.
In the 1970s, researchers at Harvard started tracking hundreds of thousands of health professionals and what they ate. The health professionals filled out regular reports on what they were eating and what, if any, diseases they were dealing with. After controlling for other influences on disease, such as smoking, they looked for any associations between diet and disease.
The researchers found that making correct dietary choices, including healthy fats, good carbs, and lots of fruits and vegetables, plus a regular exercise regimen, could prevent 82% of heart attacks, 70% of strokes, more than 90% of type two diabetes, and more than 70% of colon cancer. In comparison, the best heart medication can only reduce the number of heart attacks by around 25%.
Best Commercial Diet Plans
Considering there is no one-size-fits-all diet approach, and that people go on diets for very different reasons, in choosing the best commercial diet plans we decided to: 1) determine which ones met or exceeded our criteria, and, 2) assign each plan to a sub-category created by answering the question WHO, or WHAT, is this plan best FOR?
After an extensive research into the dieting business and analyzing dozens of popular and not-so-popular diet plans, we came up with five categories: Best Overall Plan, Best Long-Term Plan, Best Short-Term Plan, Best Low-Carb Plan, and Best App-Based Plan.
While all of them will theoretically help you lose weight, the one thats ideal for you may depend entirely on your lifestyle, your cravings for certain foods, and how long youre willing to stick to a diet. Now, without further ado, lets sink our teeth into the best commercial plans. Bon Appetit!
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What’s The Best Diet For Weight Loss
To discern what’s healthy and sustainable, WH called in the experts to sort fiction from facts when it comes to picking the best diet plan for you.
1. The Mediterranean Diet
Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries like Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health Englands Eatwell Guide.
Typical meal: Pan-fried fish with brown rice and vegetables
What the diet advocate says: ‘The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and youve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,’ says Consultant Cardiologist Dr Aseem Malhotra.
WH verdict: A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means its easier to hit your nutritional micros too. Win win.
Bring Out Your Inner Chef
Cooking more meals at home has been shown to promote weight loss and healthy eating 30023-5/fulltext” rel=”nofollow”> 9, 10 ).
Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.
Whats more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time.
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The Very Fast 800 Diet
Typical meal: Grilled calamari salad
What the diet advocate says: For those looking to lose a lot of weight and re-set their metabolism fast… has been shown to help people lose weight fast, and keep it off, in the shortest time.
What the expert says: ‘I wouldn’t recommend this diet as it promotes a poor relationship with food as you are counting your calories’ says nutritionist Jenna Hope. ‘This then drives people to eat processed food, which is high in sugar and low in fat and is not sustainable’.
The WH verdict: Whilst the diet encourages healthy Mediterranean diet meals, counting your intake and limiting yourself to 800 calories could lead to an unhealthy relationship with food.
Best Digital Diet For Weight Loss: Ww Personalpoints
The WW community has been treated to a slew of new plans over the last few years, but its 2022 program a new endeavor called PersonalPoints is undoubtedly the most customizable paid diet support service we’ve seen yet. Both new and existing WW members have been asked to complete a new data-backed assessment to gauge their favorite foods and forms of physical exercise, which are put through the brand’s algorithm to generate a point-based system that’s unique to that user. The new point system rewards users for fiber-rich items, lean proteins and forms of healthy unsaturated fats, a combo to help you feel satisfied all day long while improving heart health it also prioritizes naturally sweet items like fruit over added sugars in sweets. You’ll also be able to earn extra points for getting exercise, drinking more water and smart choices like doubling up on non-starchy vegetables this new feature was well received by our nutrition experts.
No digital service is perfect, though. While zero-point foods are intended to encourage dieters to turn to lean proteins, fruits and better vegetables over other choices, the system may end up leading some WW dieters to overindulge. “Counting points at all may be a deterrent for some people, as a concept,” Fischer says. And the recurring cost may be a factor for some to consider: WW’s new plan starts at $13 per month for a three-month membership.
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Added Sugar Is Anything But Sweet
While the jury is still out on carbs and saturated fats, one thing is clear: added sugars are no good. They contain what are called empty calories, and their overuse has been linked to an increased risk of obesity, diabetes, heart problems, and tooth decay. In fact, the USDA says no more than 10% of your daily calories should come from added sugars.
Best Diet For Heart Health: Dash Diet
High blood pressure affects upwards of 50% of Americans, per Centers for Disease Control and Prevention data, and high sodium and saturated fats are often the culprits. The DASH Diet was first introduced in the 1990s to combat high blood pressure but has since been endorsed by the National Institutes of Health for its magic-like effect on holistic health. Current research indicates that this diet indeed reduces blood pressure over time, while also promoting weight loss and dashing risk thresholds for type 2 diabetes and stroke.
The science-backed diet pushes you to swap red meat for lean poultry and seafood, while limiting alcohol consumption as much as possible. And it’s rare in that it prescribes at least 2 hours and 30 minutes of exercise each week. The diet’s official plan places emphasis on different food groups, primarily whole grains, vegetables, fruit, low-fat dairy, lean proteins and seeds and nuts sweets are allowed thrice a week. Fischer adds that, like the Mediterranean Diet, this program is meant to be adopted for longer than a few weeks many dietitians often consult their patients on a DASH program designed to change their health for years to come.
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The Diets That Us News Says Are The Best For Weight Loss
If youre looking to lose weight, WW or the flexitarian diet may be a better bet. Both were tied at No. 1 among weight loss diets, followed by the vegan diet. I have personally seen help quite a few people to lose weight in a healthy way. Again, the focus is on lots of fruits and veggies, as it is with all the top diets, Kennedy says. She adds that this is a diet where even desserts arent off-limits. This flexibility makes it easier to follow long term without feeling deprived. Whats more, by making fruits and vegetables free on the points system, this may help people transition to a more plant-based style of eating, she notes.
The vegan diet came in at No. 3, followed by Volumetrics and Jenny Craig. The vegan diet eliminates all animal foods, including meat and dairy, and represents a move toward more plant-based eating. It won accolades for being filling from the high-fiber foods that are recommended on a vegan diet, such as vegetables and whole grains. Because of that, it also tends to contain fewer calories, helping people lose weight.
Is Body Mass Index A Fair Way To Measure Degrees Of Overweight
BMI is used by health professionals to estimate how overweight or obese their patients are. A BMI of 18.5 to 25 is considered normal. With a BMI of 25 to 30, youre considered overweight, and above 30, youre obese. Some doctors consider a BMI over 40 to indicate that youre morbidly obese.
The BMI gives an accurate picture of body fat, but it has its limitations. Its only relevant to the average person. BMI isnt accurate for children, pregnant or nursing women, the elderly, and elite athletes.
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What Diet Is Best For Me
The first thing to consider when deciding on a diet is: Whats my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changesTurner-McGrievy GM, Wright JA, Migneault JP, Quintiliani L, Friedman RH. The interaction between dietary and life goals: using goal systems theory to explore healthy diet and life goals. Health Psychol Behav Med. 2014 2:759-769. . Once you know what your desired outcome is, its time to delve into the details.
To that end, ask yourself the following questions:
- Does the diet have foods I like to eat?
- What is it about my habits and preferences that might make this particular approach work for me?
- What am I going to change to help me lose weight or lower my cholesterol or my _____?
- Are the foods on this diet affordable?
- Do I have time to shop for and prepare the recommended meals?
The practicality of what youre choosing is really important because there are still only 24 hours in a day, says Leslie Bonci, a registered dietitian nutritionist, licensed dietitian nutritionist and owner of Active Eating Advice in Pittsburgh.
Dietitians’ Top 10 Diet Tips
The pros share their own strategies for eating healthfully despite life’s challenges.
We all know it’s a challenge to eat healthfully in our drive-through, junk-food world. But what about those people who make a living urging folks to improve their diets? How do they manage to pull it off themselves? I asked dietitians from all over the country how they eat well despite life’s challenges, and they shared some favorite diet tips they use in their own lives.
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Its All About Your Bmi
Most, if not all, commercial diet plans are customized based on one factor: your BMI, or Body Mass Index, which is calculated by dividing your weight by the square of your height. For most people, a BMI ranging from 18.5 to 24.9 is considered normal. To find out your BMI, take advantage of our free BMI Calculator:
Mediterranean Diet Dash Diet And Flexitarian Diets Remain The Best Diets Of 2021
All three diets are also highly recommended by doctors because of their known health benefits. The Mediterranean eating plan doesnt have a set calorie range or portion guidelines, which is why it can fit almost anyones needs. Eating in this way may promote weight loss, but the main goal of this eating style is the health benefits it can offer, such as improvements in cardiovascular health, says Erin Palinski-Wade, RD, CDCES, the author of Belly Fat Diet for Dummies.
For instance, the Mediterranean diet beat low-fat diets for weight loss after one year and improved measures of heart health, according to a study published in April 2016 in the American Journal of Medicine. Switching from an omnivore diet to a plant-based diet was found to help the majority of people lose weight, possibly because of the boost in fiber intake, as well as trading animal proteins for more plant proteins, per a systematic review from September 2020 in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy.
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Weight Loss Can Be Boiled Down To A Simple Equation
The one thing that is sure to make you lose weight is this simple equation: CICO, short for Calories In, Calories Out. In short, it means: a) if you eat more calories than your body spends, youll gain weight b) if you eat less calories than you spend, youll lose weight. In spite of all their differences, all diet plans that aim to help you lose weight must adhere to this seemingly simple equation. However, most experts agree that, by itself, CICO is an incomplete and flawed approach due mainly to its focus on quantity over quality, and the fact that it doesn’t take nutrients into account.
The 8 Best Diet Plans Sustainability Weight Loss And More
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Its estimated that nearly half of American adults attempt to lose weight each year .
One of the best ways to lose weight is by changing your diet.
Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.
Whats more, many offer health benefits that go beyond weight loss.
Here are the 8 best diet plans to help you shed weight and improve your overall health.
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Best Trending Diets In 2021
18. Paleo Diet Plan: The Paleo diet has been trending for nearly a decade now as the antithesis of the modern Western-style diet. In short, the diet encourages eating whole, minimally processed foods that you could hunt or forage in their most natural forms. Learn more here: What Is the Paleo Diet Plan? A Beginners Guide.
19. Whole 30 Diet: Many folks consider Whole 30 as Paleo kicked up a notch. While thats a fairly accurate, a more appropriate description is that Whole 30 is an elimination-style diet thats ultimately intended to be personalized to you and your goals, needs, preferences. Learn more about this extreme Paleo diet here: What Is the Whole 30 Diet? A Beginners Guide.
20. Sirtfood Diet: One of the newest, hottest diet trends in 2020 was the Sirtfood diet. It allows red wine and chocolate and was also credited with Adeles recent weight loss. Learn more about this hot new trend here: Sirtfood Diet: What Is It? And Whey Do Celebs Swear by It?
Cut Back On Refined Carbs
Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread.
These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time .
Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.
Theyll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.
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How Do I Choose From The Best Diet Plans For Me
To choose the best diet plan for you, you should do a lot of homework. Talk with your primary care doctor, and consider consulting with a registered dietitian. Consider the cost of any diet plan youre considering. Think about how easy it will be to stick with the plan.
Take a look at the variety of meals, especially if its a diet plan that sends you food. Compare the typical weight-loss claims ignore all the success stories websites will show you. Assess the other health benefits of the diet plan, and whether thats something you need. Then, pick a diet plan to try.
Remember, you dont have to stay with that diet plan forever if its not working for you. Youre allowed to change your mind.