Every year hundreds of new diet plans come up that claims to help people lose weight and stay healthy. However, not all of them are successful or sustainable.
As a result, every year dietitians and nutritionists recommend some of the best diet plans that have proven results and are healthy as well as sustainable. Here are the top-rated diet plans of 2019 that you can try:.
1. Mediterranean Diet:
The Mediterranean diet is well known for its health benefits and has been a top-rated diet plan since 2018. It is a plant-based diet that focuses on fresh fruits, vegetables, whole grains, and healthy fats such as olive oil and nuts.
It also includes fish, poultry, and dairy products in moderation. According to research, the Mediterranean diet can help prevent heart disease, type 2 diabetes, and certain cancers. People following this diet have also reported weight loss and improved brain function.
2. DASH Diet:
The DASH(Dietary Approaches to Stop Hypertension) diet is designed to help lower blood pressure and prevent heart disease. It emphasizes on fruits, vegetables, and low-fat dairy products.
It also includes lean meats, fish, and nuts while limiting saturated fats, sugar, and salt. According to research, the DASH diet can help lower blood pressure, reduce cholesterol levels, and improve insulin sensitivity.
3. WW (Weight Watchers) Diet:
The WW (Weight Watchers) diet uses a point system to help people choose healthier foods and control portion sizes. It emphasizes on foods with high protein and fiber content and discourages processed and sugary foods.
The WW diet also promotes regular physical activity and stress management. According to research, people following the WW diet have reported weight loss, improved blood sugar levels, and reduced risk of chronic diseases.
4. Flexitarian Diet:
The Flexitarian diet is a flexible and mostly plant-based diet that allows occasional consumption of meat and other animal products. It encourages the consumption of whole, unprocessed foods such as fruits, vegetables, whole grains, and healthy fats.
According to research, the Flexitarian diet can help with weight loss, reducing the risk of heart disease, and lower cholesterol levels.
5. The MIND Diet:
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean and DASH diets.
It emphasizes on foods with high brain-boosting nutrients such as berries, nuts, green leafy vegetables, whole grains, seafood, and poultry. It also restricts foods that can harm brain health such as red meat, butter, cheese, and fried foods. According to research, people following the MIND diet have reported improved brain function and reduced risk of Alzheimer’s disease.
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6. Atkins Diet:
The Atkins diet is a low-carb, high-fat diet that emphasizes on protein, healthy fats, and low-carb vegetables. It restricts high-carb foods such as grains, sugar, and fruits. The Atkins diet promotes rapid weight loss and improved blood sugar levels.
However, it is not recommended for long-term use as it can increase the risk of heart disease and other health problems.
7. Vegan Diet:
A vegan diet is a plant-based diet that excludes all animal products, including meat, eggs, and dairy. It emphasizes on nutrient-rich foods such as fruits, vegetables, whole grains, and legumes.
According to research, people following a vegan diet have reported weight loss, reduced risk of heart disease, and improved glycemic control in people with diabetes.
8. TLC Diet:
The TLC (Therapeutic Lifestyle Changes) diet is designed to help reduce cholesterol levels and prevent heart disease. It emphasizes on fruits, vegetables, whole grains, and healthy fats such as olive oil and nuts.
It also includes lean meats, fish, and low-fat dairy products in moderation. According to research, people following the TLC diet have reported improved cholesterol levels and reduced risk of heart disease.
9. Ornish Diet:
The Ornish diet is a plant-based diet that is designed to reverse heart disease. It emphasizes on fruits, vegetables, whole grains, and legumes while limiting fat intake, especially saturated and trans fats.
The Ornish diet also promotes regular physical activity, stress management, and emotional support. According to research, people following the Ornish diet have reported improved heart function, reduced angina symptoms, and weight loss.
10. Paleo Diet:
The Paleo diet is modeled on the concept of eating like our ancient ancestors. It emphasizes on whole, unprocessed foods such as fruits, vegetables, lean meats, and seafood.
It excludes foods that were not available during the Paleolithic era such as dairy products, grains, and processed foods. According to research, people following the Paleo diet have reported improved glycemic control, blood lipids levels, and weight loss.
Conclusion:
Choosing a diet plan that suits your lifestyle and nutritional needs can be daunting.
However, the above-listed diet plans have been recommended by dietitians and nutritionists and have proven results for weight loss, reduced risk of chronic diseases, and improved health. Make sure to consult your physician or a licensed dietitian before starting any diet plan.
