A diet can be recommended by a doctor as a therapeutic or preventive treatment for a disease but numerous people decide to be on a diet to refine their silhouette and lose the famous “extra pounds”.
That being said, we need to understand is that there is no real “best diet”, but rather food programs which adapt themselves to each of us, according to our needs, our tastes or our lifestyle.
But are all of these food programs good for your health?
High-protein, low-calorie, fat reducing… It can quickly become difficult to find your way in this jungle of slimming diets. However, instead of following the same diet as your friends or your colleagues, try to determine which one suit you best.
And the good news is that we have done all the hard work for you so you can find the most suitable diet in a snap!
Based on thorough research and on advice from dietitians, here is our list of the 5 healthiest diets in the world right now.
The DASH Diet – Best Overall Diet
For the past three years, health experts have agreed that the DASH diet is the best overall diet. Originally developed in the late 90’s to combat high blood pressure, the Dietary Approach to Stop Hypertension (DASH) centers on reducing your sodium intake. But the diet also promotes eating the RIGHT foods in the RIGHT portions resulting in effective short-term AND long-term weight loss and maintenance.
The DASH diet recommends eating more vegetables, fruits and low-fat dairy products. Red meat is not recommended, and has to be replaced by fish or poultry. By adopting these eating changes, you can reduce your consumed calories to 1600 which is the advised energy level needed for women who want to lose weight and reduce their blood pressure.
The below list, designed by the American Heart Association recapitulates the number of daily or weekly servings recommended for every category of food.
Click this link to see the list:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp#mainContent
But why is the DASH diet efficient? Glad you asked.
The DASH diet recommends moderation of fats, which are the most energizing nutriments (9 cal per oz against 4 cal for sugars) and sweets, which are considered as “empty calories”.
The DASH menu is high-fiber and high-proteins, and has a low glycemic index. As a result, it promotes a lesser production of insulin after the meals and thus a lesser risk of storage of fats.
The DASH diet receives high marks for nutritional completeness, the ability to prevent or control diabetes, and for its role in supporting heart health from the National Institute of Health, US News and World Report, Health Magazine, Shape Magazine, Web MD and even Dr. OZ.
The DASH diet is recommended for anyone who seeks to control his weight and who has underlying chronic conditions including hypertension and diabetes. There are few costs associated with the DASH diet other than the foods you buy and possibly the books and guides available which makes it an affordable diet. The DASH diet is over 90% effective for lowering blood pressure, but only 60% effective for weight loss. The diet requires discipline and making the right choices in the grocery store and at the dinner table. If you follow the guidelines you can expect weight loss of 3-5 pounds per week in the first two weeks followed by an average of 1-2 pounds per week.
The Flexitarian Diet – Best Plant-Based Diet
The Flexitarian Diet is both flexible and vegetarian. This diet is becoming more popular nowadays since 27% of non-vegetarians are ready to become flexitarians as per a 2012 survey from French company Opinion Way.
You become a vegetarian with “flexibility”, so if you MUST have the occasional burger, you can. Flexitarians can be considered as part-time vegetarians who can eat meat from time to time. They eat primarily proteins from tofu, beans, lentils, dairy, fruits and vegetables, and whole grains. As a flexitarian, your daily calorie goal includes 300 calories for breakfast, 400 for lunch, 500 for dinner, plus two 150-calorie snacks. This tight management of calorie intakes will assist you in losing weight.
The method leans on studies showing that the body mass index and the incidence of the fat diabetes are lower for the vegetarians and the semi-vegetarians. It is thus a question of eating fewer animal proteins and more vegetables, and of eliminating gradually the transformed food.
With the consumption of vegetables, you will tend to increase considerably your contribution in fibers, what is going to decrease the glycemic index of your meals.
What does it mean for you? No abdominal fat storage. In other words, no fat belly!
You must also note that eating like a vegetarian will improve your bowel movement, avoiding stomach disorders such as constipation and ballooning.
With this diet, we do not count calories, we do not weigh food and we do not restrict the quantities. It’s more than just a diet, it’s a lifestyle.
This diet is recommended for women who don’t like rigid rules. Plant-based diets promote health and weight loss, but many people are not willing to go 100% vegetarian. The only costs associated with the Flexitarian Diet are those for food. However, this diet does require considerable discipline and willpower and does not promote fast weight loss.
You will lose weight and improve your health by reducing meat and associated fats, but only in the 1-2 pounds per week range. Flexitarians do weigh 15% less than the general public after one year on the diet. This diet receives high marks from WebMD, the Mayo Clinic and virtually every heart-healthy organization world-wide.
Jenny Craig – Best Easy To Follow Diet
The easier your diet is to follow, the greater your chances of sticking to it and losing weight both short-term and long. Jenny Craig provides prepackaged meals sent to your home and requires no decision on your part other than – which one to eat. They also provide support through personal counselors who establish your weighty objectives and adapt the menu according to your constraints. The coaching session is made by phone or in person once a week and the prepackaged meals control your calories, fats and portions.
If they are not modified by your dedicated dietitian, the Jenny Craig menus supply between 1300 and 1400 calories a day.
The Jenny Craig diet is rather well thought because it is backed by an exercise plan. Indeed, the physical activity facilitates weight loss by making you spend more calories. And exercising regularly allows protecting the muscle mass, which stores the energy: the less muscles we have, the fewer calories we burn, and the more weight we gain.
“You work with a consultant to reach a goal of 30 minutes or more of moderate activity at least 5 days a week” Jeannette Moninger, WebMD.
Jenny Craig is recommended for women who need help with self-control or discipline, or who need structure in their weight loss program. If you stick to it, you will lose an average of 2 pounds per week and a greater than 60% success rate. The major drawback is cost – an enrollment fee plus about $15 to $25 per DAY for meals. But if weight loss and convenience sound good, research Jenny Craig. The program receives high marks from Consumer Reports, WebMD and John Hopkins University School of Medicine.
Weight Watchers – Best Commercial Diet
Weight Watchers has been around for many years and is considered safe, nutritious, effective and easy to follow. The program assigns “points” to foods and you choose and exchange food choices and points. Weight Watchers provides support through coaching and meetings online or in person.
The program is recommended for women who need support groups and help following a weight loss program. You can expect to lose 2 pounds per week and the program boasts a greater than 60% success rate. Weight Watchers receives high marks from US News and World Report, WebMD, The British Medical Journal and many celebrity endorsements including Oprah and Dr. Oz.
HMR Diet – Best Weight Loss Diet
A fairly recent newcomer, HMR was selected best weight loss diet based on eight criteria including short-term and long-term weight loss, nutrition and safety. The program involves meal replacements combined with fresh fruits and vegetables. You can participate at franchised medically supervised clinics or opt for home delivery. Once you purchase the meal replacement products, you become eligible for free coaching.
You can expect to lose at least 2 pounds per week using HMR, and the program is recommended for busy women seeking convenience and who possess enough self-discipline to stay on the program. If additional support is needed, opt for the clinically supervised program. HMR claims a 70% success rate and was recently selected best weight loss program by US News and World Report. HMR clinical studies claim an average total weight loss of 23 pounds during the first 12 weeks. The program can be expensive with upfront costs plus meal replacement costs around $100 per week.
Time to make your mind…
Out of these 5 healthy diets, which one do you think suit you best? Did you already start one of them? If not, are you willing to start one?