These Are The Best Diets For 2021: Mediterranean, Flexitarian, and DASH
Curious to know which diets made it to the top of the list?
Are you thinking of going on a diet this year but don't know which type of diet to go for? The U.S. News & World Report has released its list of best diets this 2021. Experts reviewed over 40 diet plans and ranked them with the criteria of weight loss and improve overall health. If you're curious to know which one ranked highest, check these out:
These are the best diets for 2021:
It's a tie between the Nordic Diet, Ornish Diet, and Vegetarian Diet
According to U.S. News & World Report, the Nordic Diet "calls for a lifestyle that embraces a return to relaxed meals with friends and family, centered on seasonal, locally sourced foods, combined with concern for protecting the environment."
Your meals should have a carb-to-protein ratio of 2:1. It is preferred that the carbohydrates should be with a low glycemic index, while for the protein, you can go for fish, lean meat, and legumes. The ideal plate of someone on a Nordic diet has the plate "half-filled with vegetables, fruits and berries, one-quarter low-GI carbs, and one-quarter protein-rich food."
The Ornish Diet focuses on trading refined carbohydrates-like bread and pasta with whole-grain options, avoiding saturated fat, eating lots of fruits and vegetables, switching full-fat dairy with low-fat or nonfat, practicing meditation or stress-management techniques, and spending time with family and friends.
The Vegetarian Diet is divided into four types. The Lacto-ovo doesn't eat meat, fish, and poultry but still consume dairy products and eggs, the Lacto-vegetarians add eggs to their do-not-eat list, the Ovo-vegetarians further adds dairy to their dietary restrictions, and the Vegans eliminate all animal by-products.
It's a tie between the Mayo Clinic Diet, MIND Diet, TLC Diet, and Volumetrics Diet
The Mayo Clinic Diet, MIND Diet, TLC Diet, and Volumetrics Diet all got an overall score of 3.8 out of 5.
The Mayo Clinic Diet is divided into two parts: "Lose It" and "Live It." The Lose It focuses on fruits, vegetables, whole grains, healthy fats, exercises every day, and stopping certain eating habits like snacking while watching television and eating too much meat and full-fat dairy. The Live It part lets you break the rules during the Lose It phase, but you'll also need to count your calorie intake and serving sizes.
The MIND Diet is a combination of DASH and Mediterranean. This focuses on eating healthy food which may lower one's risk of mental decline. You can eat three meals a day, focusing on whole grains, salad, another vegetable, and an optional glass of wine. Snacking is limited to nuts and beans, and sometimes, you can eat poultry, berries, and fish.
The TLC Diet does not stand for Tender Love and Care, it stands for Therapeutic Lifestyle Changes. This diet has a goal of curring cholesterol by eating lots of vegetables, fruits, bread, cereals, pasta, and lean meat.
As for the Volumetrics Diet, this suggests that you will likely lose weight if you replace food rich with high-density food with low-density food. You'll learn how to replace the likes of chips and cookies with non-starchy fruits and vegetables, non-fat milk, and broth-based soup.
Weight Watchers Diet
You can try the WW (Weight Watchers) Diet by joining a digital, workshop, or personal coaching membership. This diet is built on the SmartPoints system, which assigns food and beverages a point value.
You get a daily and weekly SmartPoints budget, that's based on your sex, weight, height, and age. The WW app or website provides the point system for over 300,000 foods and beverages. But if you're preparing a homecooked meal, you can calculate the SmartPoints per ingredient.
It's a tie between the DASH Diet and Flexitarian Diet
DASH stands for Dietary Approach To Stop Hypertension, a diet promoted by the National Heart, Lung, and Blood Institute. This diet focuses on eating food with blood pressure-deflating nutrients, such as fruits, veggies, whole grains, lean protein, and low-fat dairy. It prohibits food with high saturated fat, full-fat dairy foods and tropical oils, sugary food and drinks, and limits sodium intake.
The Flexitarian Diet is a flexible and vegetarian diet. This diet does not completely eliminate eating meat, instead, it encourages eating more vegetables and eating meat whenever the craving hits.
Topping the list for four consecutive years is the Mediterranean Diet, which puts the emphasis on eating fruits, vegetables, whole grains, olive oil, fish and seafood a couple of times a week, poultry and dairy in moderation, while sweets and red meats are saved for special occasions. It is important to stay physically active with this diet.
This diet also ranked as the best plant-based diet, best heart-healthy diet (tied with DASH and Ornish), best diabetes diet (tied with Flexitarian), the best diet for healthy eating (tied with DASH), and the easiest diet to follow. The Mediterranean also ranked as the 24th in best fast weight-loss diets and 15th in best weight-loss diets.
As for the other diets that also ranked in the U.S. News & World Report's Best Diets Overall for 2021, ones that stand out are the Asian Diet at 14th place, Vegan Diet at 17th place, Glycemic-Index Diet ranked 20th, Paleo Diet lands the 31st place and followed by the Raw Food Diet at 32nd, and as for Keto Diet, it ranked 37th. You can check the complete list on the website.
Thinking about what to cook next? Join our Facebook group, Yummy Pinoy Cooking Club, to get more recipe ideas, share your own dishes, and find out what the rest of the community are making and eating!
Got your own version of the classic dishes? Pa-share naman! Get your recipe published on Yummy.ph by submitting your recipe here.