Content Overview:Diets are like waiting to meet the perfect partner. The process can be so daunting and exhausting that at some point you give up before you've found the right one. In thisBiopedia article, we'll reveal a few healthy diets to welcome summer.
According to a study by the magazine. "Forbes in 2021, 45% of people haven't stuck to healthy diets in the past simply because they found it difficult to find food they liked.
And since spring is already knocking on the door, we're guessing you want to welcome summer in your best shape yet, we've compiled a list of the best healthy diets. Take a look at them and choose the one that will fit your lifestyle best.
Mediterranean diet
Inspired by the traditional dietary patterns of Southern Italy and Greece, this healthy diet is considered the gold standard in preventative medicine due to its harmonious combination of antioxidants and anti-inflammatory properties.
How does it work?
This healthy diet emphasizes extra virgin olives as the main source of fat and allows for a low to moderate intake of red wine.
Limited foods
✖ Red meats
✖ Processed meats
✖ Sweets
Flexitarian diet
This healthy diet is also known as the "semi-vegetarian" diet. Recent studies have shown new health benefits associated with the flexitarian diet, including weight loss, metabolic health, and diabetes prevention.
This healthy diet emphasizes a primarily vegetarian way of eating, with less frequent consumption of meat or fish. It is an excellent alternative for those who want to reap the benefits of a plant-based diet, but can't resist that slice of bacon at lunch.
How does it work?
The flexitarian diet is exactly what it sounds like: flexible. There's no clear definition, but it's usually characterized by being primarily plant-based, with the occasional inclusion of meat or fish.
Restricted foods ✖ Red meat ✖ Dairy and eggs
DASH diet
Translated from English, dash is eating small portions. The DASH (Dietary Approaches to Stop Hypertension) diet is a specially designed healthy diet with heart health in mind.
It takes a low-sodium approach to nutrition and studies have shown that the DASH diet effectively lowers blood pressure and bad cholesterol.
How does it work?
The DASH diet recommends meals rich in fruits, vegetables and low-fat dairy products and limited in saturated fat.
With the DASH diet, you use a chart to estimate your daily calorie needs, which are then used to figure out how many servings of each food group you should have.
Restricted foods ✖ Sweets and added sugars ✖ Foods high in saturated fat
MIND diet
This healthy diet is a hybrid between the Mediterranean diet the DASH diet. It aims to slow cognitive decline with aging, but also provides clear health benefits for diabetics.
Studies show that people with type 2 diabetes are particularly at risk for cognitive decline, making the MIND diet much more beneficial. Research has also linked a Mediterranean diet rich in fruits, vegetables and legumes (all staples of the MIND diet) to better brain function in people with type 2 diabetes.
How does it work?
The MIND diet emphasizes plant foods and limited intake of animal products and highly saturated fats. Specifically, this diet emphasizes leafy green vegetables and berries.
Unlike the two diets from which it draws inspiration, however, the MIND diet does not necessarily emphasize fruit (an important caveat for people with diabetes), dairy, or potatoes.
Restricted foods ✖ Red meats ✖ Butter and margarine ✖ Sweets and pastries
Paleo diet
You don't have to be the next Gordon Ramsay to excel at dieting - especially if it's the paleo diet. Dubbed the "caveman diet," the paleo diet is a great alternative for people who can't or just don't want to cook.
Most of your meals consist of the basic ingredients that our Paleolithic ancestors survived on, as well as the multitude of meal delivery and pre-packaged food options that you can find in almost any grocery store.
How does it work?
Experts say that while this healthy diet has a cult following and can lead to weight loss due to its emphasis on protein, fruits and vegetables and minimally processed foods, cutting out all whole grains, dairy and healthy foods like beans and sweet potatoes is unnecessary.
According to another study, as with other healthy low-carb diets, this may help diabetics better control blood sugar. Unlike many other low-carb diets, fruit is allowed on the Paleo diet, making it a better choice.
Restricted foods ✖ Grains ✖ Legumes ✖ Dairy ✖ Salt and refined sugar
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