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Improve Your Health By Choosing The Best Diet Plan

health above all
Credits: foodtank.com

During the pandemic, everyone realizes the importance of health and diet. Physical and mental health depends upon the quantity and quality of food you eat.

The U.S. News and World Report annual list, including the top diets, just came out. Diet plays a vital role in determining your health conditions. A healthy and well-balanced diet not only enables you to maintain weight but also improves your overall health. 

After evaluating modern and popular diet plans, comparing their safety profiles, user-friendliness, nutritional value, and multiple other factors, a panel of experts from U.S. News and World Report released their list of Best Diets 2021. 

The 2021 best diets are effective at weight loss, preventing diabetes and heart disease. Furthermore, scientific studies about these diet plans give evidence of a positive impact on health. The top diets Best Diets of 2021 are the Mediterranean diet, DASH diet, Flexitarian diet, WW diet, Mayo Clinic Diet, and Mind Diet. 

However, some diet plans are ranked poorly. Because they do not meet safety profiles, are not suitable for longer-duration, are too-restrictive, and other reasons are also there. Of these poorly ranked Dukan diet is in the last position, and Keto-diet is in second-last-position.

Mediterranean Diet – Diet For All Times 

The Mediterranean diet has been number one at the top of the list this year. The Mediterranean diet not only provides sufficient nutrient input. But it also prevents diabetes, lowers heart disease risk, and improves overall health.

Not only that, the Mediterranean diet is rich in vegetables, fruits, fish, nuts, pulses (beans, lentils, peas, and chickpeas), and olive oil. As a result, the Mediterranean diet provides a variety of food items to eat and limits the consumption of processed foods, sugar, and red meat. 

ALSO READ: Select A Diet Plan For 2021 That Suits You For Losing Weight

The Mediterranean diet provides a wide range of anti-inflammatory and antioxidants that protect against inflammation and oxidative stress. 

Moreover, Mediterranean diet practitioners have lower rates of chronic diseases and longer life expectancy. The diet also improves sleep quality and reduces the risk of developing depression.

The Mediterranean diet is not a restrictive diet or rules-oriented diet, yet it is a style modifying diet. Eating habit alterations from processed foods to fiber-rich and nutrient-rich food is enough to lose weight and become healthy.

DASH Diet – An Eating Modification 

DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet is not specific to hypertension patients or people with high blood pressure issues. 

Anyone can follow the DASH diet as it is an eating modification to improve health conditions. A part of the National Institute of Health called the National Heart, Lung, and Blood Institute promotes the DASH diet.  

The DASH diet has elements of the Mediterranean diet, but the DASH diet follows a strict eating plan, and these patterns are designed after thorough research. In addition to controlling hypertension in individuals, the DASH diet also lowers the risk of type-2 diabetes mellitus, metabolic syndrome, and some cancer types. 

In the DASH diet, individuals follow different eating patterns and meals with varying calorie intake. These eating habits alter due to differences in the physical attributes of individuals and their daily calorie requirements. 

The DASH diet is easy to follow, suitable for the long term, but the weight loss procedure is slow. The diet is not plant-based entirely and does not provide any alternative to animal proteins.

The Flexitarian Diet – More Veggies To Eat

A flexitarian diet is rich in vegetables with some small meat or fish portions. Furthermore, the diet is ideal for losing weight and reducing the risk of chronic diseases. Practitioners of the flexitarian diet improve metabolic health and blood pressure management.

The flexitarian diet avoids processed food items and encourages them to follow a plant-based diet. Eating more and more vegetables means individuals will be getting more fiber and also will lose weight quickly. 

Individuals that want to diet but are vegetarians and want a plant-based diet can follow the flexitarian diet, as it is rich in vegetables and fruits. However, the diet does not give any specific eating pattern to follow. Yet, it encourages eating a grain bowl made with leafy greens, veggies, quinoa, and lentils. 

The WW Diet – Your Preference Matters

The WW dietary plan is also known as the weight watchers diet. Moreover, WW dietary plan is customized as its designing bases on users’ food and lifestyle preferences. 

The WW diet enables users to improve their health with the help of a 24/7 eating schedule, a coach, an app, trackers, recipes, and fitness tips. Furthermore, enable the user to achieve the desired health goal or weight loss aim. 

The WW diet plan is not free, and the cost-of-the-plan depends upon the customer’s chosen-plan and goal. Its cost can be $54.95/month with an additional $20 starter fee. The WW diet plan encourages its users daily to continue the effort to improve health conditions.

Mayo-Clinic Diet – Lose It, Live It Improve Health

American Academic Medical Center forms the Mayo Clinic Diet. A book, website, and scientific research supports the Mayo Clinic Diet-plan. The diet suggests healthy eating with physical activity of 30 minutes truly transforms the health of individuals. 

Mayo Clinic Diet also recommends eating more whole foods including vegetables, fruits, whole grains, and healthy fats. Eating a minute-amount of sugar is also practically safe. Especially if sugar consumption from a natural source occurs.

ALSO READ: A Heart-Healthy Diet Gives You A Promising Future

The mayo clinic diet is a long-term lifestyle modification to improve health. It does not omit any nutrients, whether it is fats or sugars. The diet guides eating the right amount of calories, setting goals, and achieving them.

The plan includes a customized-meal-plan, recipes, portion control guides, and fitness tips for all levels. Motivation is essential to move forward, so to motivate users, the Mayo Clinic diet plan has its app. The app enables individuals that successfully achieve desired goals to share their stories and motivate others to lose weight and live happily.

Mind Diet – Healthy Brain, Healthy Living

A combination of features from the Mediterranean diet and DASH diet results in the formation of the Mind diet. Eating patterns are highly modified to improve mental health and prevent dementia and age-related cognitive decline. 

It is not specific to individuals with mental health issues, and anyone can follow it. The Mind diet suggests its users, of eating healthy fruit, food leafy vegetables, nuts, berries, beans, olive oil, whole grains, fish, and poultry. 

These food items boost your mind and improve your mental health. A plus point of mind diet is that it allows the consumption of one glass of wine daily, preferably red wine. 

According to research, those who are using the Mind diet have a 53% lower risk of developing Alzheimer-disease. Expert guidelines can transform Mind-diet into your customized diet plan that can improve mental and physical health. 

 

About the author

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Adeena Tariq Lari

The author is a graduate of dental surgery from the Dow University Health Sciences, Karachi. She has an academic background in content writing as well as English literature, giving her an edge in the field. Adeena is always curious about physical and mental health. She is always passionate about research and delivering high-quality reliable content to users.

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