Living a healthy lifestyle must include a good and healthy diet plan on your list. There are many tried and tested diet plans that you can choose from.
Are you finally thinking of changing your eating habits? If you are, then you are not alone. Choosing the best diet for your body requires planning, guide, and tons of determination and discipline. There are many things to consider when dieting because some people misinterpret diet with unhealthy eating that may result to being too thin or depriving oneself of eating. There numerous ways to enjoy dieting without risking your health just by just choosing the best diet plan that your mind and body would accept. If you are wondering what the best diet plan for good health is, read the following plans that are both scientifically approved and government-endorsed then pick what would best suit your taste and you could stick to in a long run.
1. Paleo Diet
The word paleo, which means ancient or the geological past, is a kind of diet that imitates the food our ancestors eat in the past. The food including in this diet are whole and unprocessed that are similar to its natural look. Our ancestors eat this food that is why they were free from diseases such as heart disease, diabetes, and obesity. According to Authority Nutrition, several studies have suggested that paleo diet leads to significant weight loss, even without calorie counting, and great improvement in one’s health.
Eat: Fish, meat, fruits, vegetables, eggs, seeds, nuts, herbs, spices, healthy fats, and oils
Avoid: Sugar, soft drinks, processed foods, most dairy products, legumes, grains, vegetable oils, artificial sweeteners, trans fats, and margarine
Mediterranean diet was based on the traditional food that people from countries like Greece and Italy used to eat during the 1960’s. According to researchers, those people who tried Mediterranean diet were exceptionally healthy and had lower risks of killer diseases compared to those who did not. Aside from being more healthy, it was also reported that Mediterranean diet causes weight loss and help in preventing strokes, heart attacks, premature death and type 2 diabetes. If you feel that Mediterranean diet is the one for you, here are some foods you need to know that you should eat and avoid.
Eat: Seafood, extra virgin olive oil, fish, spices, whole grains, potatoes, legumes, seeds, bread, herbs, nuts, fruits, and vegetables
Eat Moderately: Cheese, yogurt, eggs, and poultry
Eat Rarely: Red meat
Avoid: Beverages that are sugar-sweetened, added sugars, refined oils, refined grains, processed meat, and other highly processed foods
3. Gluten-Free Diet
Gluten is part of the family of protein that is present in grains such as wheat, barley, rye, and spelt. Avoiding gluten may be frustrating as lots of delicious food contain gluten but following the gluten-free diet has its health benefit and that is it is used to treat celiac disease. Having a gluten-free diet could be challenging at first but with creativity, time and patience, you will find that this diet is something you might enjoy.
Eat: Fresh eggs, fruits and vegetables, fresh meats, fish, and poultry, beans
Avoid: Bread, pasta, all forms of wheat, beer, cakes, cookies, sauces
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4. Low-Carb Diet
Who doesn’t love foods that are high in carbohydrates? For low carb diet, you must sacrifice eating carbs and instead, you should eat foods that are high in protein, fat and healthy vegetables. Studies have shown that following a low-carb diet improves health and can cause weight loss.
Eat: Meat, fish, eggs, high-fat dairy, fats, vegetables, and fruits
Avoid: Highly processed food, sugar, wheat, seed oils
5. DASH Diet
DASH diet is for those who want to prevent and lower high blood pressure or hypertension. This diet encourages to eat foods that are rich in nutrients such as potassium, fiber, and protein that helps prevent hypertension and to avoid sodium intake.
Eat: Whole grains, lean protein, and low-fat dairy
Avoid: Red meat, salt, calorie and fat-laden sweets
6. MIND Diet
To lower your risk of getting Alzheimer’s disease you might take into consideration the MIND diet. MIND diet is the combination of both Mediterranean and DASH diet and focuses on foods that specifically affect the brain health. Not only does it prevents mental decline but it also benefits your heart.
Eat: Green leafy vegetables, berries, fish, poultry, whole grains, and wine
Avoid: Butter, cheese, red meat, pastries and sweets, and fried food
If you want to drop a pound or two in a week, then volumetrics diet is the right one for you. Volumetrics diet is all about eating low-density foods which are low in calories but high in volume and learning about the food’s densities in order to fight hunger.
Eat: Fruits and vegetables, low-fat dairy, beans, and whole grains
Avoid: Foods that are high in calories
Flexitarian was derived from the word flexible and vegetarian because you don’t necessarily have to eliminate meat in your diet completely. This diet revolves around proteins that came from plants rather than proteins from animals. Flexitarian diet is said to effectively lose weight and lower the rate of heart disease, diabetes, and cancer. There is no food that you should necessarily avoid but remember that there is some specific food that you should eat moderately.
Eat: Plant-based foods, tofu, beans, whole grain
Eat Moderately: Meat
The aim of Mayo Clinic Diet is to have a healthier lifestyle and at the same time to have weight loss. By changing your eating habits, you can shed 6 to 10 pound in just two weeks and continue losing 1 to 2 pounds in the succeeding weeks.
Eat: Lots of fruits and vegetables, healthy fats, and whole grains
Eat Moderately: Sugar, too much meat, and full-fat dairy
Avoid: Cholesterol and sodium
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Keep in mind that eating healthy should feel great, boost your energy, improve your current health, and help with stabilizing your mood. You must prepare yourself when following a specific diet as this requires discipline in order to achieve your goal. Deciding to diet doesn’t mean that it is the end of your life but instead, it is the start of your healthy lifestyle; a life that is free from any diseases and illnesses.