Choose the best diet for your health and wellness goals, whether you’re interested in heart health, weight loss or simply a more balanced eating plan. Your body needs nutrients to function properly, so it’s important to provide it with those nutrients. But with so many different diets out there, which one is the best?
Several nutrition experts, including doctors specialising in nutrition and registered dietitians, rated 19 diets according to six metrics, ranging from weight loss to heart health, in order to determine the best diets. The top ten diets received the highest scores. It is always best to consult your doctor before attempting a new diet plan.
To determine the top diets, seven nutrition experts, including physicians, registered dietitians, nutritionists, and win win food for no fuss scientists, provided scores for 26 diets based on the following criteria:
- The loss of short-term weight
- Losing weight over time
- The ease of using a diet (its ease of following)
- Keeping safe
- The heart’s health
- Health of diabetics
Across all categories, diets with the highest average scores were awarded winners and stars.
Diets are the foods and beverages consumed on a daily basis. According to Lawrence J. Cheskin, M.D., chair of George Mason University’s nutrition and food studies department, diet plans are usually designed with a specific purpose, whether it’s to lose weight, gain weight, control blood sugar or anything else.
In spite of this, not all diets are the same. Some advocate a plant-based diet or low-carbohydrate diet, while others eliminate red meat and animal products completely. In general, it’s best to consult your doctor before embarking on a new eating plan, even though a balanced diet of fruits, vegetables, whole grains, healthy fats and protein is recommended.
In addition to losing weight, you may consider dieting if you are making unhealthy eating choices, you want to address a health problem (such as high blood pressure or digestive distress), or if you want to improve your nutrient intake to combat fatigue or sluggishness.
In addition to people who want to look and feel great, athletes may follow diets to maintain their body’s health and function.
In addition to lowering your risk of chronic diseases like diabetes or cancer, following a healthy diet is one of the main benefits of leading a healthy lifestyle. Increasing your intake of fruit, vegetables, legumes, whole grains, lean meats and fish can help to reduce the risk. Salt, sugar, and saturated fats are among the unhealthy dietary practices to watch out for.
Researchers from the Centers for Disease Control and Prevention (CDC) reported that obesity prevalence among U.S. adults was 41.9% between 2017 and March 2020.
If you’re looking to get started dieting, here are some general types of diets that you can become familiar with.
- It involves consuming a lot of vegetables and legumes as part of a plant-based diet. The amount of animal products that can be consumed varies among plant-based diets. The vegan, vegetarian and pescatarian diets we ranked are variations of plant-based eating. Flexitarian eating also involves consuming less meat, poultry, fish, and seafood.
- It has been around for decades that low-carb dieting comes in many forms, but for the most part, it is characterised by limiting carbohydrate consumption and increasing healthy fat consumption. The Atkins diet, ketogenic diet, and paleo diet are examples of low-carb/high-fat diets.
- 90% or more of your food should be raw on a raw food diet. Raw fruits and vegetables, nuts, seeds, and sprouted grains are common foods consumed while following this diet. These foods exclude foods that have been cooked, heated above 118 degrees Fahrenheit or pasteurised.
- During intermittent fasting, a specified amount of time is fasted each day. You may try eating one, 500-600 calorie meal a day for two days out of the week (while eating normally the remaining five days), called the 5:2, or allow yourself to eat for only eight hours a day (the 16:8 y approach). Water and zero-calorie drinks such as black coffee or tea may be consumed during fasting.
How Do I Choose the Right Diet?
If you are considering a diet, your first question should be: What is my goal? Do I want to lose weight or lose body fat? Or do I want to improve my health or my quality of life in specific ways? According to a 2014 study in Health Psychology and Behavioral Medicine Jersey City Pharmacy accordingly, examining the intersection between life goals and diet can help you achieve and maintain weight loss. Now that you know what you want to achieve, it’s time to get specific.
The more introspective you can be, the better your chances are of sticking with a diet, says Dr. Cheskin. It was discovered in a 2018 study in JAMA Network that people on a healthy low-fat diet and a healthy low-carbohydrate diet lost similar amounts of weight. You’re most likely to stick to the diet that will work for you.
Here are some questions to consider
- Can I eat the foods I like in the diet?
- Can this particular approach work for me because of my habits and preferences?
- If I want to lose weight or lower my cholesterol or lower my blood pressure, what will I do?
- How affordable are the foods on this diet?
- Are the recommended meals easy to prepare and do I have enough time to shop for them?
A registered dietitian and owner of Active Eating Advice in Pittsburgh, Leslie Bonci, says the practicality of your choices is crucial. Aside from your dieting history, it is also a good idea to consider what has worked for you in the past, as well as what hasn’t. “No other person has not been through this before,” says Bonci.
You might have learned valuable lessons from low-carb approaches, but you might want to consider trying a different approach if you were tired and miserable. However, if you succeeded with a plan involving mini meals throughout the day, you should give it another shot. Additionally, consider what’s realistic for your lifestyle. While a rigid, calorie-cutting diet may seem appealing at first because it eliminates the guesswork from what to eat, it may be difficult to sustain for a long time.
In other words, your plan must be a plan you can live with when life throws you curveballs, explains Dr. Cheskin. Getting the right balance between flexibility and personality is important. Furthermore, the safety and effectiveness of a diet must be considered. A healthy, sustainable weight loss plan should include: For example, is there research or science behind it? Or is it based on assumptions that are unproven? In order to gauge its success for other people,
- It’s recommended that women consume no less than 1,500 calories a day, and men consume 1,800 calories a day, although that number varies by weight and activity level.
- The best foods are fruits, vegetables, whole grains, legumes, nuts, seeds, lean protein, and healthy fats, according to Dr. Cheskin. You should eat a diet rich in macronutrients (carbohydrates, proteins, and fat) that gives your body energy, along with enough micronutrients (vitamins and minerals) to function properly. According to Dr. Cheskin, these nutrients shouldn’t be obtained through supplements, as such a plan would be nutritionally unsound.
- A snack is not just for fuel; it’s also for pleasure, according to Dr. Cheskin. Snacks help people remain satisfied.