Mediterranean diet

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 Mediterranean diet receives “best diet” rewards for a few years in a row. In this post, I will convey to my readers all pros of this diet.

The gold medal for best diet 2021 went to the Mediterranean diet for the fourth consecutive year, according to rankings announced Monday by U.S. News & World Report.

Mediterranean diet slows cognitive impairment, studies say.

 Compare the Mediterranean diet to similar nutrition regimes.

The DASH diet, which represents dietary approaches to stopping hypertension, and the flexitarian diet, which encourages being vegetarian most of the time but is flexible enough to allow for a burger every now and then, were tied for the money.

What are the mutual points of all these diets? They insist on reducing or eliminating processed foods and focus on meals rich in fruits, vegetables, beans, lentils, whole grains, nuts, and seeds.

The Dukan and Keto diets, which emphasize eating foods high in protein or fat with minimal carbohydrates, came last and second to last in the diet rankings.

These food régimes are not evaluated completely by experts due to the fact that all these diets are extremely restraining, hard to follow, and reject entire food categories, which is not suggested by the official dietary guiding principle.

To judge different forms of diets and find the most effective, healthy, and easy to follow, a group of professionals in cardiology, endocrinology, dietology, and weight loss deliberate diet studies in health journals, government reports, and other publications.

“We have assembled a panel of 24 experts who live and breathe diet, weight loss, and obesity,” said Angela Haupt, health editor at U.S. News & World Report.

“Scientists rated each of the deliberated diets on a number of diverse measures:

• how simple the diet is and how it is easy to follow?
• how likely the diet will cause long-term weight loss?
• how safe and healthy for the whole body’s diet is? and
• how effective it is in preventing or managing chronic disease. diabetes and heart disease,

” she says.

More top honors for the Mediterranean diet

Additionally, to catch the best food regimen and contents, the investigation of 39 nutrition plans offered the Mediterranean diet the #1 spot in the best plant-based food category. The flexible diet was in second place, followed by the Nordic diet, which promotes the consumption of locally sourced low-GI foods.

The Mediterranean diet is also linked to the DASH diet and the Ornish diet for top accolades in the best heart-healthy diet.

The Dr. Dean Ornish Diet developed in 1977 by an originator of the non-profit Preventive Medicine Research Institute in California. Ornish calls the diet the only scientifically proven program to reverse heart disease in a random clinical trial with no drugs or surgery. Experts have said the diet is restrictive and difficult to follow, however.

The Mediterranean diet was also linked to the flexitarian diet for the first place in the best diet for diabetes, and with WW (Weight Watchers) for the easiest diet to follow and DASH for the best diet for healthy eating.

Such distinctions are not surprising, as numerous studies have shown that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, breast cancer, dementia, amnesia, anxiety, and. Meals in the sunny Mediterranean region have also been linked to stronger bones, healthier hearts, and longer life.

The Mediterranean diet features modest, natural-based food preparation, with the widely held of each meal attentive to fruits and vegetables, beans and seeds, whole grains, with several nuts added along with a substantial accent on extra virgin olive oil. Say Ciao to refined sugar and flour. Use them only on rare occasions.

Fats other than olive oil, such as butter, are rarely if at all, consumed.

Meat can make a rare appearance, usually just for flavoring a dish. Instead, meals can include eggs, dairy, and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, is a staple.

“It’s more than a diet, it’s a lifestyle,” said Atlanta-based nutritionist Rahaf Al Bochi, who teaches his customers the Mediterranean diet, in an earlier interview with CNN. “Mediterranean diet inspires people to eat with other people, mates, and family, socialize during meals, eat preferred foods judiciously, and be aware of moving and working out for a vigorous lifestyle.”

Best overall diet for weight loss

In this category, an expert panel looked at the short- and long-term success of losing weight diets as equal. Popular WW (Weight Watchers) associated with the flexitarian diet for top honors.

“Clinical research shows that vegetarians consume fewer calories, their body weight is lower, and their body mass index (a measure of body fat) is also lower compare to meat-eaters,” based on an investigation of the flexitarian diet. “If you accentuate the natural-based section of this diet – by consuming more fruits, vegetables as well as whole grains – you will likely feel full after getting fewer calories than you are used to.”

Weight Watchers, which also ranked number one in the Best Commercial Diet category, has an important ingredient essential to any successful diet: support. In addition to in-person meetings and optional individual consultants, the plan offers an online community.

“Programs like Weight Watchers that suggest psychological care, and group gatherings lead to extra compliance than do-it-yourself diets,” the research concludes.

New diets evaluated

“Four new nourishments regimes included to the studies this year”, Haupt said: The Auto-Immune Protocol (AIP) food, the Gut and Psychology Syndrome (GAPS) Régime, the Revised Keto Diet, and the Noom Diet.”

“Noom diet showed the best outcomes of all 12th overall, which is remarkable for a novice,” said Haupt. Based on a food logging app, Noom wants you to log all meals, snacks, and exercise activities, as well as your daily weight. Noom encourages “low-calorie density” foods, which are rich in water and low in calories by volume.

As with Weight Watchers, Noom provides support groups where dieters can “help each other with everything from curbing distracted eating to making plain water more fun,” Haupt said.

The Modified Keto Diet, also known as Keto 2.0, is slightly less strict than its parent, Classic Keto. For example, people on the modified keto diet consume about 82% of their daily calories from fat, compared to 90% in the traditional keto diet, 12% protein instead of 6%, and 6% carbohydrates instead of 4%, according to the report.

However, the new version was criticized by experts and ranked 35th, which is only slightly better than the traditional keto diet, which ranks 37th out of 39 diets.

The Autoimmune Protocol diet, also known as the autoimmune paleo diet, was developed to reduce inflammation and alleviate the symptoms of autoimmune diseases. It requires humans to eliminate food for at least a month and monitor symptoms when food is re-introduced. Experts called the diet restrictive, suggesting it requires further research to justify any benefits.

The Gut and Psychology Syndrome (GAPS) diet is for people with a strange spectrum of medical conditions: severe digestive and immune system problems, learning disabilities, and severe neurological conditions.

Best Diet for Fast Weight Loss

The rapid weight loss category is intended for those who need to lose a few pounds for a special occasion, as diets were only evaluated over a period of two months. according to the USNWR, Is not recommended as a long-term diet or lifestyle.

HMR, or the Health Management Resources Program, came in first, while WW and the Atkins Diet came in second.

The HMR program is a weight loss and lifestyle change program designed to reduce calories through meal replacements that include added fruits and vegetables. The starter kit costs just $ 200 and includes 70 portions of HMR smoothies and appetizers, support materials, weekly group training, and free shipping.

The Atkins Diet, formed and developed in 1972 by an American cardiologist Dr. Robert Atkins, covers four phases of meal planning, starting with a very small amount of carbohydrate and adding more as the diet progresses. However, “people on low-carb diets may consume too much fat, which raises health concerns,” the analysis found, judging the diet at 33 out of 39.

CNN associate Lisa Drayer, a registered dietitian, is concerned about any type of diet that is too restrictive in food choices and worries about the role of ready-to-eat meals, smoothies, and snacks.

“They don’t necessarily teach you how to eat healthy yourself and how to make healthy choices,” Dr. Drayer told in an earlier interview, adding that she had seen it too often in her customers.

“My patients were so strictly limited in choices of products that they didn’t identify how to wisely add other food ingredients in their diet,” said Drayer. “So, not only my patients recovered their weight, they’ve added even more pounds compare to when they started out, which is certainly upsetting.”

Are you ready to make the Mediterranean food regimen one of your goals this year? Start with one meal per week prepared from beans, whole grains, plants, and vegetables, adding herbs and spices for an even better taste.

When one night a week is a breeze, add two, and build your meatless meals from there.

Cereals that have changed little over the centuries, known as “ancient grains”, are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, spelled, spelled, kamut (a grain of wheat 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 the main dish, that means no more than 3 ounces of chicken or lean meat. Better yet: use small pieces of chicken or slices of lean meat to flavor a vegetable-based meal, such as sauté.

And rethink dessert. Mediterranean cultures end their meals with seasonal fruits.

When you’re tired of eating raw fresh fruit, get creative. Poach the pears in pomegranate juice with a little honey, then reduce the sauce and serve over Greek yogurt. Grill pineapples or other fruits and drizzle with honey. Make a sorbet out of fruits, including avocado (it really is a fruit). Stuff a fig or a date with goat cheese and then sprinkle a couple of nuts on top. Create a crispy brown rice apple or even a whole grain fruit cake.

Conclusion

Each person that is trying to lose weight and get fit may choose the diet that makes him more satisfied with food feel comfortable and enjoy life. In general however Mediterranean diet named #1 one for the year 2021.

For more information on dieting contact our clinic to schedule an appointment and discuss your options with Dr. Tsan.