Mediterranean Diet Best Diet 2022

All three of these diets reduce or eliminate processed foods, and emphasize filling your plate with fruits, vegetables, beans, lentils, whole grains, nuts, and seeds.

“I think it’s important to note that the top three diets—Mediterranean, DASH and Flexibility—all offer variety, flexibility, and few, if any, rules,” said Gretel Schuyler, managing editor of health at US News & World Report. who places an annual order of diets in an email.

All diets that lead Well, they are safe, reasonable and backed by sound science. Diet winners also provide enough calories with an emphasis on vegetables, fruits, and whole grains; Modest amount of lean protein and dairy products. And an occasional bonus.”

A panel of 27 experts examined 40 diets and categorized them into several categories: How easy is the diet to follow? How likely is a person to lose significant weight, both in the short and long term; how effective the diet is in preventing cardiovascular disease or diabetes; The completeness of the diet in terms of nutrients.

“In general, the best diets are driven by what you can eat — not what you can’t eat,” Schuyler said. “We want food that we can enjoy. And we want food that keeps us healthy, and maybe even boosts our immunity. The best diets do this.”

Mediterranean diet

In addition to being ranked as the best overall diet plan, Mediterranean eating style has also grabbed the blue bar in the following categories: easiest diets to follow; The best diets for healthy eating; The best diabetes diets and the best vegetarian diets.

Several studies have found that the Mediterranean diet can reduce the risks of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. This diet, which is more of an eating style than a restrictive diet, has also been linked to stronger bones, a healthier heart, and a longer life.

The diet features simple, plant-based cooking, with the majority of each meal focusing on fruits, vegetables, whole grains, beans and seeds, with few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are rarely, if ever, consumed, and sugar and refined foods are reserved for special occasions.

Red meat is used in moderation, usually just to flavor the dish. Eating healthy fish full of omega-3 oil is encouraged, while eggs, dairy, and poultry are eaten in much smaller quantities than in a traditional Western diet.

Social interactions during meals and exercise are the cornerstones of the Mediterranean style of eating. Lifestyle changes that are part of the diet include eating with friends and family, socializing during meals, eating favorite foods carefully, as well as mindful movement and exercise.

Best diet for heart health

In the Best Heart-Healthy Diet category, the Mediterranean Diet shared the winner’s circle with the Ornish Diet, created in 1977 by Dr. Dean Ornish, founder of the nonprofit Preventive Medicine Research Institute in California. The Diet is offered today via the Consumer Health Sharecare website.
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Only 10 percent of calories can come from fat, the report said, and little of it is saturated: “Most foods with any cholesterol or refined carbohydrates, oils, excessive caffeine and almost all animal products along with egg whites and one cup per day of skim milk or Yogurt is prohibited although the plan does include some seeds and nuts.”
While experts agree that the diet can be overly restrictive and difficult to follow, according to Ornish, it’s the only scientifically proven program to reverse heart disease without drugs or surgery, as shown in a randomized clinical trial.

The diet combined with stress management techniques, exercise, social support, and smoking cessation, which “formed the basis of Ornish’s historic trial of reversing heart disease in the 1990s,” the report said.

Best diet for diabetes

In the best diet for diabetes category, the Mediterranean diet ranked first. The flexible and plant-based diet ranked second.

A flexible diet is a combination of two words: flexible and vegetarian. With this diet, you don’t have to split meat completely. You can be a vegetarian most of the time and eat steaks or burgers sometimes. A predominantly plant-based diet is linked to better overall health and longevity, including a lower incidence of heart disease, diabetes and cancer, the report said.

It takes the vegan diet a step further by eliminating all animal products — even dairy and eggs. That means “no cereal with lard, margarine made with whey, and anything containing gelatin that comes from animal bones and hooves,” the report said.

Best overall weight loss diet

For this category, the famous WW (officially known as Weight Watchers) tied with the Flexible Diet Plan and Volumentrics for number one.

A flexible diet wants you to add foods to your diet such as non-meat proteins such as beans, peas or eggs, as well as fruits, vegetables, whole grains, dairy, and spices. Then try to keep track of the next calorie count, the report said: “Breakfast options are about 300 calories, lunches are 400 and dinner is 500. Snacks contain about 150 calories; add two, and your total daily hours is 1,500 calories.”

“If you focus on the plant-based component of this diet — eating plenty of fruits, veggies, and whole grains — you’ll likely feel fuller eating fewer calories than you used to,” according to the Flexible Diet Analysis. “Research shows that vegetarians tend to eat fewer calories, weigh less, and have a lower BMI (a measure of body fat) than their meat-eating peers.”

WW plan, Together with the Mayo Clinic Diet, linked first in the best commercial diets, it contains an important component that is essential to any successful diet, the report states: social support. In addition to in-person meetings and optional individual counselors, the plan offers an online community.

“The backbone of the program is support via the WW app, expert-led workshops, and Digital 360’s plans to provide practical tools and behavior change techniques to help along the way,” the analysis said.

The Volumentrics diet is about lowering the energy density (calories) of the foods you eat. One of the best ways is to eat plenty of foods that are high in water, as this increases the weight of the food in your stomach without having to add calories. The best options include soup, which the report said contains 80% to 95% water. Fruits and vegetables that consist of 80% to 95% water and milk which is about 75% water.

Best diet to lose weight fast

The Rapid Weight Loss class is for someone who needs to lose a few pounds for a special occasion. These eating plans are not recommended as a long-term way to eat, according to US News & World Report.

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The Atkins Diet, created by cardiologist Dr. Robert Atkins in 1972, ranked first in this category. The diet includes four phases of meal plans, starting with very few carbohydrates and adding more as the diet progresses.

However, the analysis found that “low-carb dieters may eat a lot of fat, which raises health concerns,” giving the diet 34 out of 40 overall.

The Health Management Resource Program, or HMR, ranked second with the OPTAVIA Diet.

The HMR program is a weight loss and lifestyle change program designed to reduce calories with meal replacements that include added fruits and vegetables. The two-week starter kit is just shy of $200 and includes 70 servings of HMR drinks, appetizers, support materials, weekly group training, and free shipping, the report said.

The Optivia Diet wants you to buy its “fuel” and supplement it with a “green light” meal (one serving of meat, vegetables, and healthy fats) each day.

“Between 10 and 35 percent of daily calories come from protein,” the report said, which is more than the government’s dietary guidelines suggest. “OPTAVIA’s Optimal Weight 5 & 1 plan ranges in price from about $400 to $450 for 119 servings, or about three weeks; that’s about $13 to $15 a day.”

Both HMR and OPTAVIA came in 27 out of 40 diets in the overall rankings, according to the report.

come in the past

The Dukan Diet is at the bottom of the list of the best diets. Other poor performers included Whole 30, which ranked 35th, and the popular Keto Diet, which tied for the Modified Keto Diet at 37th.

The Dukin’, Whole 30, and keto diet, which focuses on eating foods high in protein or fat with minimal carbohydrates, is usually poorly rated by experts for being too restrictive, difficult to follow and eliminating entire food groups, which is not recommended. Diet guidelines.

Starting the Mediterranean Diet

Want to make the Mediterranean diet one of your goals this year? Start by cooking one meal each week based on beans, whole grains, and vegetables, and use herbs and spices to add flavor. When one night a week is a breeze, add two, and build your non-meat meals from there.
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Grains that have changed little over the centuries, known as “ancient grains,” are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelled, kamut (a wheat grain said to have been discovered in an Egyptian tomb) and teff (an Ethiopian grain the size of a poppy seed) are some examples of ancient grains.

When you eat meat, eat small amounts. For a main course, that means no more than 3 ounces of lean chicken or meat. Even better: Use small pieces of chicken or strips of lean meat to flavor a vegetarian meal, like a stir-fry.

And rethink dessert. Mediterranean cultures Usually Close fruit meals in season.

If you’re tired of eating raw, fresh fruit, get creative. Boil pears in pomegranate juice with a little honey, then reduce the sauce and serve with Greek yogurt. Grill pineapple or any other fruit and sprinkle with honey. Make a drink with fruit, including avocado (it’s really a fruit). Stuff figs or dates with goat cheese and sprinkle some nuts. Make crunchy brown rice out of apples or even a whole-wheat fruit tart.

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