Home Nutrition Powerful Best Diets You Must Know in 2022

Powerful Best Diets You Must Know in 2022

by alex
best diet

Dieting is similar to dating. It can be difficult and exhausting to quit before you’ve found “the one.” A recent survey by YouGov to Forbes Health reveals that 45 percent of respondents haven’t adhered to a diet plan previously, simply because it was difficult to find the food they like when following the diet.

Find your ideal match with our selection of best diets based on what you value, whether you’re looking for a great all-around choice or need to improve your heart health, or do not want to cook. Goodbye!

Best Diets in 2022

best diet

Mediterranean Diet

The Reasons We Choose it: Inspired by the traditional best diet from south Italy and Greece and the Mediterranean diet, the Mediterranean diet is thought of as “the gold standard in preventive medicine” due to the “harmonic combination” of antioxidants and anti-inflammatory qualities in accordance with the study. It is a great source of fresh fruits, legumes, vegetables, whole grains, and fish. The Mediterranean best diet has advantages for health, including a higher life expectancy, lower risks of chronic illness, and improved health. Furthermore, it’s easy to adopt the Mediterranean diet is simple to implement because of its abundance of resources, ranging from supportive apps to meals delivery services.

How it works: The Mediterranean best diet doesn’t require calorie counting or strict limitations. Instead, it suggests eating fresh vegetables, fruits, legumes, nuts, and moderate portions of shellfish and fish as protein. It also recommends extra virgin olive oil as the main source of fat and permits a low or moderate amount of red wine using fruit instead of traditional sweets for dessert.

Foods that are highlighted:

  • Fresh fruits and other vegetables 
  •  Nuts, whole grains, and legumes 
  •  Fish 
  •  Olive oil Extra-virgin olive

Foods Restricted

  • Red meats 
  • Processed meats 
  • Sweets

What Our Experts Have to Say“So numerous things enjoy,” says Janis Jibrin, a registered dietitian and expert panelist. It is believed that it could be related to heart and brain health and a lower chance to develop type 2 diabetes as well as certain cancers, as well as various other benefits for health. It is easy to alter to your personal preferences.

Weight Watchers Diet

Why We Decided to Choose it: If you like the structure of commercial diets, then Weight Watchers is the best diet. Our panelists were impressed by the diet’s strong support system that spans weekly meetings to an energizing online community. Instead of limiting certain foods, it focuses on moderation, which makes it easier to follow than other diet plans.

Prices range between $3.68 each week, which grants you access to a customized program, thousands of recipes, on-demand workouts, an online community, and much more. Up to $6.92 per week, granting you access to a professional coach and weekly workshops.

What it does: With Weight Watchers, there are no foods that can be considered “off-limits.” Instead, the food items are awarded several points on their nutritional value. Additionally, you’re provided with a certain amount of points that you can utilize during the week and throughout the day. It also has an extensive list of “zero point” foods to take pleasure in whenever you wish.

Foods that are highlighted:

Foods Restricted

Foods rich in sugar and saturated fats are high in point values.

What Our Pros say: “This program has one of the highest rates of success because of the accountability associated with attendance at monthly meetings,” adds Kolbe. “Counting points allows you to have the freedom to make food snacks and choices, and remain within your budget. In-person meetings generally yield better results in weight loss than online or virtual groups.”

Flexitarian Diet

The Reasons We Choose it: The “semi-vegetarian” diet, studies reveal new health benefits with the flexitarian approach that include weight reduction, metabolic health, and diabetic prevention. The best diet, which focuses on a mostly vegetarian diet, with an occasional portion of fish or meat. It’s an ideal option for those who wish to enjoy the benefits of eating a plant-based lifestyle but can’t just resist the hunk of bacon they can’t resist at brunch. 

What It Does: The flexitarian best diet is what it says to be flexible. There’s no definitive concept, yet it’s usually defined by its reliance on plants and occasionally incorporating a bit of fish or meat. Variations of the flexitarian diet consist of limiting red meats or poultry, or fish, whether weekly or monthly. Some people even limit eggs and dairy products.

Foods that are emphasized:

Foods Restricted

The Experts Suggest: “Overall, it’s very acceptable in terms of health,” claims Melina Jampolis, M.D., a doctor nutritionist and panelist on our rankings. “Some people might not feel as full as they would when they eat less meat, but vegetables and fruits will provide you with energy and beans high in fiber. There are no major food groups absent, making it an equilibrist diet. Also, the focus on vegetables and spices can help reduce inflammation.”

Mayo Clinic Diet

Why We Decided to Use Them: Developed by a team of weight loss specialists at the Mayo Clinic, a nonprofit medical institution that scored excellent marks in several categories, it focuses on fruits, vegetables, whole grains, whole grains, as well as protein sources that are low in fat. However, what distinguishes this best diet is its focus on making lifestyle adjustments. It teaches followers about the aspects of healthy living that are not just on the food-related aspects, like eating and exercise–to adopt a more holistic approach to wellness.

What it does: The Mayo Clinic diet comprises two phases. Part one is two weeks designed to help you shed up to 10 pounds, while part two is focused on your long-term health. The diet is based on guidelines for food set according to the Mayo Clinic Healthy Weight Pyramid and set goals for servings and calories based on your weight and sexuality. Similar to our other top-ranked best diets, this doesn’t ban all foods but rather limits the servings of specific foods. When it comes to vegetables and fruits, you can take your pick!

Foods highlighted:

Foods Restricted

  • Sweets 
  • Trans and saturated fats and Saturated fats 
  •  Sugars added to the diet

The Experts Suggest: “I love the “live it” element that promotes the habit of living instead of a strict diet which promotes an ‘on or off of a diet’ approach,” says Nina Kolbe, a registered dietitian and expert panelist. “The meals are centered on eating food that is high in water and fiber content, which allows for plenty of portions. This kind of low-caloric-dense eating keeps our stomachs and plate full, giving us a sense of fullness or satiety. A few risk factors are associated with this kind of eating pattern, and the benefits are many.”

Volumetrics Diet

BEST DIET FOR WEIGHT LOSS

The Reason We Choose it: The Volumetrics diet, designed by Penn State nutrition professor Barbara Rolls Ph.D. The diet has the highest average score among our panelists in short-term and longer-term weight reduction. Instead of focussing on eating less and eating less, the diet suggests that people eat foods with low energy density. These foods help you full with fewer calories; as the theory goes, this is why foods with low energy density correlate with weight loss, according to a variety of research studies.

What it does: On the Volumetrics diet, you consume foods with less caloric density, which is determined by dividing the number of calories by the number of grams on the food label. The idea is that you will be full and still shed pounds. Foods with lower caloric density are usually rich in water and fiber.

Foods emphasized:

Foods Restricted

High-caloric density food items

What Our Specialists Have to Say“I utilize this notion often in my weight loss routine, particularly that idea to add vegetables into everything to lower the calorific density of all meals , while also increasing the volume of food to feel fuller, and increase the nutrition density to be better for you,” says Dr. Jampolis.

But she also points out that you should be aware of certain health warnings. “Using this best diet exclusively as a structure for weight management as well as optimal health may lead you to decrease healthy fats like nuts and also avocado, which help increase the absorption of fat-soluble nutrients and also aid maintain you fuller longer, so going too low-fat is not ideal,” she suggests. “And including pasta as a low energy-dense food can bring about overconsumption, which could be problematic for diabetes.”

Nutrisystem Diet

BEST COMMERCIAL DIET RUNNER-UP

We picked it: While not as robust as Weight Watchers, Nutrisystem is a fantastic commercial diet for people who would like to be informed (and provided with) the best diets in foods to consume. It provides you with a custom diet plan for weight loss dependent on factors such as your gender and weight, height, and level of activity. Nutrisystem provides you with prepared, pre-portioned meals that are in line with your diet plan and eliminates the hassle of the task of calorie tracking, cooking, and shopping that dieting typically requires.

What It Does: Plans start at $9.99 per day. This comprises five breakfasts, meals, and snacks throughout the week. The $13.21 per day plan offers you seven days of meals. Nutrisystem will select your meals on your behalf, or you can peruse the numerous meals offered that range from smoothies, flatbreads, salads, and Ice cream. Nutrisystem also offers plans that are geared to diabetics and vegetarians.

Foods that are highlighted:

Foods Restricted

There is no such thing; Nutrisystem emphasizes portion control and moderation. Nutrisystem even allows desserts.

What Our Specialists Have to Say“The study, as well as my personal experience indicates that pre-portioned and pre-packaged food items can be extremely beneficial particularly for those who are unsure with the food they eat,” says Jibrin. “However, it might get expensive.”

DASH Best Diet

BEST DIET FOR HEART HEALTH

The Reasons We Chose It: The DASH (Dietary Approaches to Prevent High Blood Pressure) best diet was developed specifically for heart health. It follows a low-sodium-based diet, and research has shown that the DASH diet is effective in reducing blood pressure and “bad” LDL cholesterol.

How it works: The DASH diet recommends foods rich in vegetables, fruits, and dairy products that are low in fat and minimal in saturated fat. When you follow the DASH diet, you utilize an estimated chart to determine your daily calorie requirements and then calculate the number of portions of each food group you must consume.

Foods that are highlighted:

Foods Restricted

  • Sweets and sugars with added sugars 
  •  Foods that are high in saturated fats

The Experts Suggest: “You could find it difficult to eat out due to the lower salt … as well as cooking meals without salt can be more difficult, but adding in herbs and spices will make this diet more healthy,” says Dr. Jampolis. “My only critique is the lack of focus on seafood/fatty fish. For people with diabetes, I would recommend substituting some of the daily carbs with lean protein or unsaturated fat, which research shows still allows you to get the heart health benefits the diet was designed for.”

MIND Diet

BEST DIET FOR DIABETICS

The Reasons We Choose The reason we picked it was: A hybrid of the Mediterranean diet and the DASH diet. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) best diet slows the decline in cognitive function with age. However, it also has evident health benefits for people with diabetes. Research suggests that people suffering from Type 2 diabetes may be especially susceptible to cognitive decline, making the MIND diet superior. Research has also linked a Mediterranean best diet rich in vegetables, fruits, and legumes (all important components that are part of the MIND diet) to improved brain functioning for people who have Type 2 Diabetes.

What it does: The MIND diet combines certain characteristics common to those of the Mediterranean and DASH diets. It emphasizes an all-plant diet and limiting the consumption of animal products and high-saturated fats. It focuses on fruits and vegetables that are leafy and green.

In contrast to the two diets, this best diet takes inspiration from the MIND diet and does not necessarily focus on fruits (an important point to keep in mind for those who have diabetes), dairy, potatoes, or even dairy.

Foods that are highlighted:

Foods Restricted

What Our Doctors Have to Say“This regimen is an amalgamation of Meditereanean diet as well as it’s a variation of the DASH diet, which means it’s healthy for your heart and also the moderate carbs may give it an advantage in comparison to those who follow the DASH diet for people with diabetes,” says Dr. Jampolis. “It may be a little more challenging to hit the specific weekly food targets, but if you do, your brain will surely benefit.”

Nordic Diet

BEST DIET FOR A NUTRIENT BOOST

Why We Decided to Use it: The plant-focused Nordic diet is awash in nutrients, with numerous studies supporting its nutritional benefit. In particular, research suggests that the Nordic diet may lead to a reduced risk of having a stroke as well as a reduced risk of illness and death among older and middle-aged males[8and improved blood lipid profiles, greater insulin sensitivity, and lower blood pressure. Also, it meets the macro and micronutrients intake requirements, with all the ingredients readily found in grocery stores.

What it does: Similar to how the Mediterranean diet draws its inspiration from the region where it’s named, The Nordic diet is akin to the eating habits prevalent in northern Europe. It focuses on fruits and root vegetables, berries, eggs, and fish and uses animals in small amounts in the form of side dishes.

Foods Emphasized

Foods Restricted

  • Products from the meat industry and birds 
  • Dairy 
  • Desserts and sweets

Our Specialists Have to Say, “The approach to seasonality and local cuisine and a low amount of eating out can be more difficult to adhere to; however, it’s a nutrient-rich and healthy best diet,” says Dr. Jampolis. “My only concern would be eating too much seafood high in mercury, so I recommend familiarizing yourself with fish that are higher in mercury or simply consuming a variety of fish on a regular basis.”

Paleo Diet

BEST DIET FOR PEOPLE WHO CAN’T COOK

The Reason We Choose Them: You don’t need to be the next Gordon Ramsey to excel at any diet, particularly if it’s a paleo diet. This best diet is often referred to as”the “caveman diet,” the paleo diet is a fantastic alternative for those who aren’t able or do not want to cook. The majority of your meals are made of the essential ingredients the paleolithic people of our past lived on, along with the many food delivery services and pre-packaged products available in almost every grocery store.

What it does: The paleo diet excludes items that were not popular in the Stone Age, so grains and legumes, dairy products, salt, sugar derived from refined sources, and processed oils are not allowed. Instead, it emphasizes healthy fish, meat, fruits, vegetables, eggs, roots, and nuts.

Foods and Nutrition Emphasized

Foods Restricted

  • Grains 
  •  Legumes 
  •  Dairy products 
  •  Sugars and salt that are refined
best diet

The Experts at the Institute Say: “While the best diet is popular and has an elitist following, it could result in weight loss because of the emphasis on fruit and vegetable protein and foods that are not processed, cutting out any whole grain or dairy and healthy foods such as sweet potatoes and beans is not necessary and certainly not the best approach for losing weight or achieving optimal well-being,” according to Dr. Jampolis. “As with other lower-carb diets, it may help diabetics better control blood sugar and, unlike many other lower-carb diets, fruit is allowed, which makes it a better choice.”

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