Followers of good nutrition claim that you should only follow one diet for a lifetime. Difficulties arise at the stage of choosing the best option. The American source U.S. News & World Report published a list of effective diets, of which we have identified the top most useful.
The Mediterranean diet is very popular, so it is no surprise that it has been placed at the top of the list. In fact, it is a typical Mediterranean diet. Allowed to eat fruits and vegetables in any quantity, as well as seafood high in omega-3, olive oil, and nuts. Sugar and red meat are allowed in small quantities. The rules also allow for a daily glass of wine and cheese. The diet menu is not tied to any season of the year or period of the year. It can be expanded with other foods.
Advantages: by following the diet, it is realistic to reduce the risk of developing heart and vascular pathologies, as well as diabetes. A person does not need to starve, so with the help of this system he can not only get rid of weight, but also maintain an ideal shape. Specialists allow you to follow the diet for a lifetime. Disadvantages: you will have to spend money to buy fruits, vegetables, fish. The menu of the Mediterranean diet:
The DASH Diet The DASH diet was developed by experts in the field of cardiology. It is ideal for people who have been diagnosed with hypertension. This disease is dangerous and is one of the most common causes of death in people after 60 years of age. It is recommended to combine the treatment of the disease with this diet. The diet consists of whole grains, fruits and vegetables, and low-fat dairy products. You can use lean protein. Advantages: on the DASH diet it is possible to achieve the desired weight or maintain it at the desired level. Also, the risk of developing heart and vascular abnormalities is reduced. Disadvantages: The diet is not suitable for those who intend to lose weight. An approximate menu for the day will look like this: for breakfast, you can prepare a fruit salad with yogurt dressing and walnuts; the dish is supplemented with whole grain bread and tea; Seeds, nuts, and dried fruit are good for a snack; for lunch, shawarma is served with boiled chicken and vegetables; if desired, a small amount of turmeric can be added; dinner is made up of whole grain spaghetti, seasoned with tomato sauce (no salt is allowed); you can also eat a salad of a combination of leafy greens with nectarines and olive oil.
Northern Europeans have carefully designed their diets to live comfortably in the region. According to doctors, adhering to such a menu can improve heart function as well as increase life expectancy. The diet involves eating plenty of leafy greens and vegetables. Unsaturated fats should be included in the diet-they are found in large quantities in vegetable oils, fish, and nuts. Other varieties of animal fats should be limited or eliminated. All meats, refined products, and fatty dairy products are strictly forbidden. Advantages: the Scandinavian diet is not hungry, so you do not have to torture yourself. You won't be able to lose weight fast, so it is not dangerous for your health. A balanced diet will improve your well-being and normalize your metabolism. Disadvantages: in the city it is difficult to buy suitable products for the diet. An approximate menu for the day looks as follows: For breakfast - yogurt without added sugar (you can add berries, honey); For the second breakfast or snack - a pinch of almonds or other nuts; for lunch - fish with salad leaves or vinaigrette; for dinner - chicken meat with dark rice, and a mixture of stewed vegetables may be used as a supplement.
Flexitarianism is a diet that involves "flexible" vegetarianism. The basis of the diet is made up of plant foods: vegetables, fruits, nuts, seeds, whole grains. Thanks to this you can keep the body in a young state for a long period of time. Also, meat, eggs, dairy products should be added to the menu, but in limited quantities. The main place on the table should be given to plant foods. Advantages: studies show that such a diet contributes to reducing body weight, as well as normalizing the metabolism. Disadvantages: there are no disadvantages, the main thing is not to exclude animal proteins. We present you an indicative ration for the day: Breakfast should include cottage cheese, vegetables (you can add greens); A snack consists of an apple, a banana, and some nuts; for lunch, vegetable soup is usually prepared; an afternoon snack consists of fresh orange juice, dried fruit and almonds; for dinner you can eat mashed beans, salad of vegetables without oil (if you wish, you can serve stewed cabbage, which is also cooked without adding oil).
Watchers Diet This diet appeared in 1961 thanks to a housewife from the United States. Its essence is based on the calculation of points. Each product has a certain number of points, which must be counted daily. The goal is not to gain more points than it should be. To do this, you should keep a special food diary. Advantages: you do not need to find out in detail what the properties of a particular product are, you just need to know how many points it earns. Disadvantages: some product recommendations look quite strange. Often complete tables cannot be found for free. Maintaining a diet is difficult because the number of points allowed is constantly decreasing. The diet for the day looks as follows: Breakfast should include a low-fat cheese sandwich, some onions and red fish (smoked). Of the beverages, coffee with cream is scored 1 point. For the whole breakfast you are awarded 4 points; snack is allowed with an apple and yogurt - 3 points. For lunch, a vegetable soup puree is prepared, supplemented with a sandwich with rye bread, tomato, basil or feta, for which 5 points should be awarded. For a snack, you can have a smoothie with low-fat yogurt, some berries and a banana for a total of 3 points; For dinner, you can have oatmeal with milk, raisins, and honey. It is allowed to drink orange juice. This meal gives 6 points.
A diet to keep the brain young
The last diet on our list is called MIND. It was developed by experts from the University of Chicago after analyzing the prevention of nervous system diseases in people of different ages. They came to the conclusion that with an improper diet (high amount of trans fats), human thinking functions deteriorate faster, nerve cells are damaged, increasing the likelihood of dementia. The point of this diet is to choose foods that are good for the brain. For example, greens, lettuce, nuts, fruit, poultry, fish. They are a source of lutein, which can keep your mind sharp even after 50 years. Foods to avoid: fatty meat and fish (especially - red varieties), dairy products, fatty, fried food and too much salt. Advantages: Alzheimer's disease risk is reduced by 60%. Disadvantages: high price tag. Products needed for the diet are expensive and in most cases "unaffordable" for the elderly. Let's consider a sample diet menu for the day: Breakfast - oatmeal with blueberries and almonds; Snack - dried fruit and nuts (you can have some seeds); lunch - fresh vegetable salad (cabbage, cucumber, tomatoes, broccoli, lettuce) - you can dress the salad with olive oil and add a pinch of salt; dinner - lean chicken (steamed), rice and peppers. All of the above diets are considered the best, healthiest and most effective. It is not difficult to follow them because they do not require fasting. Experts also rate them extremely highly, so we recommend them to you.
CREATED BY NUTRITIONISTS AND TOP CHEFS
List of foods to include in your diet: mushrooms, nuts, avocados, high-fat dairy products (kefir, milk, cream, cheeses), seafood, bacon. Also fatty meat, oil (butter, vegetable oil, coconut oil, olive oil). Of vegetables, various types of cabbage, bell peppers, zucchini. "The main thing is to observe the norm of calories. In the keto diet, a day is allowed to take no more than 20 grams of carbohydrates. As for cereals - minimize as much as possible. You can include berries. Of course, people who can not without vegetables and fruits, sticking to such a plan will not be easy. The ketogenic diet is more easily tolerated by "meat-eaters". Two or three meals a day are sufficient.