Here are the 4 best meal plans to help you improve your overall health.
1. The Mediterranean diet
The Mediterranean health diet has long been considered the gold standard for nutrition, disease prevention, health and longevity.
This is based on its nutritional value and sustainability. The Mediterranean diet is based on foods traditionally consumed by people in countries such as Italy and Greece. Foods such as poultry, eggs, and dairy products should be consumed in moderation, and red meat should be limited.
This diet’s emphasis on minimally processed foods and plants has reduced the risk of several chronic diseases and increased life expectancy. Research has also shown that the Mediterranean diet is protective against some types of cancer. Although this diet was developed to reduce the risk of heart disease, numerous studies suggest that her plant-based diet rich in unsaturated fats may also promote weight loss.
A systematic review analyzing five different studies found that a Mediterranean diet resulted in more significant weight loss after 1 year compared to a low-fat diet. It produced similar weight loss results to a low-carb diet. A study of more than 500 adults over 12 months found that greater adherence to the Mediterranean diet was associated with twice the likelihood of maintaining weight loss.
2. The DASH diet
The DASH diet recommends specific portions of different food groups. The recommended serving size depends on your daily calorie intake. Additionally, it is recommended to consume nuts and seeds 2 to 3 times per week.
The DASH diet has reduced blood pressure levels and several risk factors for heart disease. Plus, it may help reduce the risk of breast and colorectal cancer. Research shows that the DASH diet can also help you lose weight.
Downsides:
While the DASH diet may help with weight loss and lower blood pressure in people with hypertension, there are conflicting data on salt intake and blood pressure. Eating too little salt is linked to increased insulin resistance, and a low-sodium diet isn’t for everyone. A low-sodium diet, such as the DASH diet, is more appropriate for people with high blood pressure or other conditions who benefit from or require sodium restriction. More research is needed to understand how a low-sodium diet may affect insulin resistance in people without hypertension. The DASH diet is a low-salt diet that helps you lose weight.
Research has also linked it to additional benefits for your heart and reduced risk of other chronic diseases.
3. Plant-based and flexitarian diets
Vegetarianism and veganism, the most popular versions of plant-based diets, limit the use of animal products for medical, ethical and environmental reasons. However, there are also more flexible plant-based diets, such as the Flexi diet. This plant-based diet allows you to eat animal products in moderation. A typical vegetarian diet limits all meat consumption but allows dairy products. A regular vegan diet restricts all animal products, including dairy, butter, and sometimes other by-products like honey.
A flexible eating plan does not have clear rules or recommendations for calories and macronutrients, so it is considered more a lifestyle than a diet. It also allows you to consume meat and animal products from time to time.
Plant-based diets, such as veganism and vegetarianism, can have real health benefits, such as reducing the risk of type 2 diabetes, high blood pressure, and high cholesterol. However, they can also seem to limit some people.
4. The MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean diet and the DASH diet to create a dietary model focused on brain health. Like the flexible diet, the MIND diet doesn’t have a strict meal schedule but instead encourages you to eat 10 specific brain-healthy foods. Research shows that the MIND diet can reduce a person’s risk of developing Alzheimer’s, and studies show that the MIND diet is superior to other plant-rich diets for improving cognitive function. Research also shows that the MIND diet may help slow cognitive decline and increase resilience in older adults.
It may also help delay the onset of movement disorders, Parkinson’s disease. There is very little research on the MIND diet and weight loss. However, since it combines two weight-loss diets, the MIND diet can also help you lose weight. However, more research is needed on the MIND diet and weight loss.
The MIND diet combines aspects of the Mediterranean diet and the DASH diet and may help reduce the risk of Alzheimer’s and dementia. However, more research is needed to evaluate its ability to help you lose weight.