ATLANTA (CNN) – The gold medal for best diet in 2021 went to the Mediterranean diet for the fourth year in a row, according to the ranking announced Monday by US News & World Report.
The DASH diet, which means dietary approaches to stopping hypertension, has been linked to silver and the flexor diet, which encourages being vegetarian most of the time, but is flexible enough to allow for an occasional burger.
What do all these diets have in common? They highlight the reduction or elimination of processed foods and focus on meals full of fruits, vegetables, beans, lentils, whole grains, nuts and seeds.
The Dukin and Ceto diets, which emphasize the stress of eating protein-rich or high-fat foods with a low-carbohydrate diet, have been the last and last in the diet’s ranking. Diets typically do not have a good rating by experts because they are extremely restrictive, difficult to follow, and eliminate whole food groups, which is not recommended by dietary guidelines.
To judge diets, a group of experts in heart disease and diabetes, nutrition, diet, food psychology and obesity reviewed research on diets from medical journals, government reports and other resources.
“We have convened a group of 24 experts who live and breathe diet, weight loss and obesity,” said Angela Haupt, director of health at US News & World Report.
“They rate each diet in different measures: ease of follow-up, the likelihood of leading to long-term weight loss, their health and safety, and their effectiveness in preventing or managing chronic diseases such as diabetes and disease. of the heart, ”he said.
More honors for the Mediterranean diet
In addition to capturing the best diet, the analysis of 39 food plans also gave the Mediterranean diet the top spot in the plant-based diet category. The flexor diet took second place, followed by the Nordic diet, which promotes eating locally sourced and low-glycemic foods.
The Mediterranean diet is also linked to the DASH diet and the Ornish diet to get the best honors in the best heart healthy diet. The Ornish Diet was created in 1977 by Dr. Dean Ornish, founder of the California Institute for Research in Preventive Medicine. Ornish believes the diet is the only scientifically proven program to reverse heart disease in a randomized clinical trial without medication or surgery. Experts have said the diet is restrictive and difficult to follow.
The Mediterranean diet is also related to the flexor diet to get the first place in the best diet for diabetes; and with WW (Weight Watchers) to make a diet easier to follow and DASH to get the best diet for a healthy diet.
These recognitions are not surprising, as numerous studies have found that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. Meals in the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and a longer life.
The diet includes a simple herbal cuisine, with most foods focused on fruits and vegetables, whole grains, beans and seeds, with some nuts and a strong emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour, except on rare occasions. Fats other than olive oil, such as butter, are rarely consumed, if at all.
Meat can have a weird appearance, usually just to flavor a dish. Instead, meals may include eggs, dairy, and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, is a staple food.
“It’s more than a diet, it’s a lifestyle,” Rahaf Al Bochi, an Atlanta-registered dietitian who teaches the Mediterranean diet to his clients, said in a previous interview with CNN. “It also encourages eating with friends and family, socializing during meals, consciously eating your favorite foods, as well as making conscious movements and exercising to have a completely healthy lifestyle.”
The best general diet to lose weight
For this category, the panel examined the short- and long-term weight loss success of a diet, weighing both equally. The popular WW (Weight Watchers) related to the flexural diet to get the best honors.
“Research shows that vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating peers,” according to the flexitial diet analysis. “If you highlight the vegetable component of this diet: eating lots of fruits, vegetables and whole grains, you’ll probably feel full of fewer calories than you’re used to.”
Weight Watchers, which also won first place in the best commercial diet category, has one important component needed in any successful diet: support. In addition to face-to-face meetings and optional consultants, the plan offers an online community.
“Programs like WW that offer emotional support and group meetings lead to higher compliance than a‘ do it yourself ’diet,” the analysis said.
New diets evaluated
Four new diets were added this year, according to Haupt: the Autoimmune Protocol (AIP) diet, the Intestinal and Psychological Syndrome (GAPS) diet, the modified keto diet, and the Noom diet.
“Among all of these, Noom got the best result – number 12 overall, which is impressive for a newcomer,” Haupt said.
Based on a food logging app, Noom wants you to record all your meals, snacks and exercise activities, as well as your daily weight. Noom encourages “low calorie density” foods that are high in water and low in calories by volume.
Similar to WW, Noom provides support groups where dieters can “help each other, from how to curb distracted food to how to make old, simple water more fun,” Haupt said.
The modified keto diet, also known as keto 2.0, is a little less restrictive than its mother, the classic keto. For example, modified keto dieters consume approximately 82% of their daily calories from fat compared to 90% of the traditional keto diet, 12% protein instead of 6% and 6% carbohydrates. instead of 4%, according to the report.
However, the new version was analyzed by experts, reaching the 35th position, slightly better than the traditional classification of keto of 37 of 39 diets.
Keto 2.0 “allows a little more space for what it eats, but experts said it’s still too restrictive,” Haupt said.
The Autoimmune Protocol Diet, also known as the Paleo Autoimmune Diet, was developed to reduce inflammation and relieve the symptoms of autoimmune disorders. It requires people to eliminate food for at least a month and watch for symptoms when it is reintroduced. Experts called the diet restrictive, suggesting it needs more research to prove its benefits.
The gut syndrome and psychology diet, or GAPS, is for people with a strange spectrum of illnesses: severe digestive and immune system problems, learning difficulties, and severe neurological conditions.
GAPS was developed by Dr. Natasha Campbell-McBride, who “believes that the foods, drinks, and products people consume play a profound role in their brain function,” according to the U.S. News & World report. Like the keto diet, GAPS ranks last in the best diets.
The best diet to lose weight fast
The category of fast weight loss is for the person who needs to lose a few pounds for a special occasion, as the diets were only evaluated for a period of two months. It should not be recommended as a diet or long-term lifestyle, according to US News & World Report.
HMR, or Health Management Resources Program, ranked first, with WW and the Atkins diet tied for 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 only costs $ 200 and includes 70 servings of HMR smoothies and starters, support materials, weekly group training and free shipping.
The Atkins diet, created in 1972 by cardiologist Dr. Robert Atkins, includes four phases of eating plans, starting with very few carbs and adding more as the diet progresses. However, “low-carb dieters may eat too much fat, which causes health problems,” the analysis found, placing the diet at 33 out of 39.
CNN contributor Lisa Drayer, a registered dietitian, worries about any type of diet that is too restrictive in food choices and worries about the role of prepared meals, smoothies and snacks.
“They don’t necessarily teach you to eat healthily on your own and to make healthy decisions,” he told CNN in a previous interview, adding that he had seen this happen too often in his own customers.
“They were so severely restricted and didn’t know how to incorporate other foods into their diet in a reasonable way,” Drayer said. “So not only did they regain the weight, but they gained even more weight than where they started, which is really distressing.”
Introduction to the Mediterranean diet
Do you want to make the Mediterranean diet one of your goals this year? Start by cooking a meal each week with beans, whole grains, and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two and create non-meat meals.
Grains 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 that is 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, have small amounts. For a main course, this 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 a stir-fry.
And rethink dessert. Mediterranean cultures close their meals with seasonal fruit.
If you get tired of eating raw fresh fruit, be creative. Put the pears in the pomegranate juice with a little honey, then reduce the sauce and serve with Greek yogurt. Grill pineapple or other fruits and sprinkle with honey. Make a fruit sorbet, including avocado (it’s really a fruit). Stuff a fig or date with goat cheese and sprinkle with a few nuts. Create a crispy brown rice apple or even a whole fruit pie.
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