Best Diet

Diva - 23 Jul 22

What is the best diet? This topic is searched countless times across all search engines. The better question to ask is, are diets healthy? Which diets are considerable and which should never be tried? At Diva we mainly focus on healthy eating and healthy lifestyles. In this blog we will discuss the various diets on the market and you can see for yourself what the search is all about.

A healthy diet is a diet that maintains or improves your overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy.

What would be a good example of a healthy diet?

Top 12 healthy foods you should be eating

Fish
Broccoli or any of the cruciferous vegetables
Beets
Spinach and other leafy green vegetables
Kale
Peanut butter
Almonds
Mangos
Blueberries
Mediterranean Diet
Quinoa
Legumes

We know there are some daring quotes relating to healthy lifestyles and eating healthy like :"You are what you eat, so don't be fast, cheap, easy, or fake" and we truly believe this. To choose healthy over skinny, means you are choosing self-love over self-judgement. One way to stay on track of your healthy lifestyle and healthy eating habits would be to install an app that can help you track your calorie intake or by keeping a food journal.

The first diet on the list that we would like to discuss:

Mediterranean Diet

It's generally accepted that the people living in countries bordering the Mediterranean Sea live longer and suffer less than most from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control and a diet low in red meat, sugar and saturated fat.

The Mediterranean diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean diet, you could also keep that weight off while avoiding chronic disease.

There isn't "a" Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles. But there is a Mediterranean diet pyramid that offers guidelines on how to fill your plate the Mediterranean way.

Pros & Cons of this diet:

Pro: Nutritionally sound
Pro: Diverse foods and flavours

Con: Lots of grunt work
Con: Moderately pricey

How does Mediterranean Diet work?

Because this is an eating pattern – not a structured diet – you're on your own to figure out how many calories you should eat to lose or maintain your weight, what you'll do to stay active and how you'll shape your Mediterranean menu.

The Mediterranean diet pyramid should help get you started. The pyramid emphasises eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.

This diet might help you lose weight. While some people fear that eating a diet like the Mediterranean diet that is relatively rich in fats – think olive oil, olives, avocado and some cheese – will keep them fat, more and more research is suggesting the opposite is true.

Of course, it depends on which aspects you adopt and how it compares to your current diet. If, for instance, you build a "calorie deficit" into your plan – eating fewer calories than your daily recommended max or burning off extra by exercising – you should shed some kilograms. How quickly and whether you keep them off is up to you.

Next on our list:

DASH Diet

The DASH diet, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung and Blood Institute to do exactly that: stop (or prevent) hypertension, aka high blood pressure. It emphasizes the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber.

DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, as well as sugar-sweetened beverages and sweets. Following DASH also means capping sodium at 2,300 milligrams a day, which followers will eventually lower to about 1,500 milligrams. DASH diet is balanced and can be followed long term.

How does DASH Diet work?

Starting DASH doesn’t mean making drastic changes overnight. Instead, begin by making whatever small changes seem most manageable to you. For example:

Add one vegetable or fruit serving to every meal.
Introduce two or more meat-free meals each week.
Use herbs to make food tastier without the salt.
Snack on almonds or pecans instead of a bag of chips.
Switch white flour to whole-wheat flour when possible.
Take a 15-minute walk after lunch or dinner (or both).

What can I eat?

A few meal examples would look like this:

Easy omelet

Combine eggs, chives and reduced fat cheddar cheese into a quick breakfast that can provide you with a foundation for the day. You may also consider adding veggies, such as spinach or asparagus.

Bran flakes

Breakfast needn’t be complicated. Pour a bowl of bran flakes or shredded wheat, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.

Minestrone soup

From tomatoes to diced carrots and chopped celery, plus red kidney beans or chickpeas – this hearty garden in a bowl, which also includes pasta, will satisfy any lunchtime craving.

Yogurt

For a quick snack on the run, grab a nonfat yogurt with no added sugar – for the healthiest option and more protein, choose plain Greek yogurt – and add fruit for sweetness.

Salad with chicken and berries

For a green and lean dinner, try a leafy salad topped with grilled chicken and strawberries. Dress lightly with oil and vinegar or your favorite vinaigrette dressing.

Tuna salad on a bed of lettuce

Tuna is a healthy lunch or dinner choice that can be used in a wide variety of dishes. A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.

Spaghetti squash with meat sauce

Although DASH isn't a low-carb diet, you might still like to enjoy a spaghetti dinner without all of the carbs and calories. For a lighter alternative, try spaghetti squash topped with meat sauce.

The next diet:

The Flexitarian Diet

Flexitarian is a marriage of two words: flexible and vegetarian.

By eating more plants and less meat, it’s suggested that people who follow the diet will not only lose weight but can improve their overall health, lowering their rate of heart disease, diabetes and cancer, and live longer as a result.

Pros & Cons

Pro: Flexible
Pro: Lots of (tasty) recipes

Con: Emphasis on home cooking
Con: Might be tough if you don't like fruits and veggies

How does The Flexitarian Diet work?

Becoming a flexitarian is about adding five food groups to your diet – not taking any away. These are: the "new meat" ( non meat proteins like beans, peas or eggs); fruits and veggies; whole grains; dairy; and seasonings.

A five-week meal plan provides breakfast, lunch, dinner and snack. You can follow the plan as it's outlined, or swap recipes from different weeks to meet your preferences.

It's a three-four-five calorie-conscious regimen: Breakfast choices are around 300 calories, lunches 400 and dinners 500.

What can I eat?

Lentil soup

Lentils are high in protein, which make them a great option for meatless eaters looking to hit their daily protein intake.

Pumpkin-spice oatmeal with hazelnuts

More flavor doesn’t mean more prep time. This delicious spin on traditional oatmeal takes less than 10 minutes to prepare.

Greek yogurt with berries

Combat the signs of aging with antioxidant-rich blueberries or raspberries. Sprinkle granola or drizzle honey on top for added sweetness.

Quiche

Blend eggs with spinach and feta, or mix in broccoli and ham. Enjoy this flavor-filled dish for breakfast, lunch or even dinner.

Quinoa salad

Flexitarian or not, you’ll benefit from adding quinoa to your meal rotation. As one of the few plant-based foods containing all nine essential amino acids, quinoa is an excellent source of protein.

The Next diet:

MIND Diet

The MIND diet takes two proven diets – DASH and Mediterranean– and zeroes in on the foods in each that specifically improve brain health, eating healthful mainstays such as leafy greens, nuts and berries may lower a person’s risk of developing the progressive brain disorder.

How does MIND Diet work?

Every day, you eat at least three servings of whole grains, a salad and another vegetable. On most days you snack on nuts, and every other day you eat half a cup of beans. At least twice a week you have poultry and a half-cup serving of berries.

What can I eat?

Chicken fajitas

Sauté peppers and onions, and combine them with seasoned chicken. Serve on corn tortillas with a variety of sides, such as brown rice, corn, guacamole or fresh salsa.

Avocado toast

Take this trendy snack to the next level by topping it with smoked salmon, an over-easy egg or sliced tomatoes with basil.

Next up:

TLC Diet

The TLC (Therapeutic Lifestyle Changes) diet was created by the National Institute of Health’s National Cholesterol Education Program with the goal of cutting cholesterol as part of a heart-healthy eating regimen.

It calls for eating plenty of veggies, fruits, breads, cereals and pasta and lean meats. The guidelines are broad enough that you’ll have a lot of latitude with what you eat.

How does TLC Diet work?

You can start the TLC diet by choosing your target calorie level. If your only concern is lowering LDL, the bad cholesterol, the goal is 2,500 calories per day for men and 1,800 for women.

Need to shed kilos, too? Shoot for 1,600 (men) or 1,200 (women). Then cut saturated fat to less than 7% of daily calories, which means eating less high-fat dairy, like butter, and ditching fatty meats like salami. And consume no more than 200 milligrams of dietary cholesterol a day.

On the TLC diet, you'll be eating lots of fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish and skin-off poultry. Exactly how you meet these guidelines is up to you, though sample meal plans are available. Here are tips to help you get started:

Keep meat consumption to a minimum

stick to skinless chicken or turkey and fish.

Eat two to three servings a day of low-fat or nonfat dairy.

Load up on fruits and vegetables; up to 3 servings of fruit and three to five servings of vegetables.

What can I eat?

Apple oatmeal

One cup of oatmeal is a delicious, heart-healthy way to start your morning. Add apple slices or your favorite fruit to sweeten.

Skinless poultry

Skinless poultry is a great way to add protein to your lunch salad or dinner plate.

Vegetables

Leafy greens, cooked or raw vegetables and raw vegetable juices are great ways to get your required three to five servings of vegetables each day. Incorporate squash into your soups or make a radish salad. The choice is yours.

Another diet often followed:

Nordic Diet

The Nordic diet was specifically designed to revolutionize Nordic cuisine and improve public health. Known as the Nordic diet or New Nordic diet, it incorporates aspects of Scandinavian tradition and culture.

It’s recommended to consult with your primary care physician or a registered dietitian before starting this diet.

It incorporates a carb-to-protein ratio based on a combination of low-glycemic index and moderately high-protein foods, including dairy products. Low-GI foods cause a slower, lower elevation in blood sugar compared with higher-GI foods.

How does Nordic Diet work?

Although you don’t count calories on the Nordic diet, you’ll calculate the carb-protein ratio of your meals. Ideal meals involve a 2:1 ratio of carb grams to protein grams.

What can I eat?

Sardines

Though this salty fish isn’t for everyone, sardines provide healthy omega-3 fatty acids. Plus, they’re more budget-friendly than many other seafood options.

Root vegetables

Turnips, onions and radishes all fit the bill. Or use ginger, turmeric or garlic to add flavor to any dish.

Tofu

You should plan to eat protein at every meal on the Nordic diet. Tofu is a great plant-based alternative to fish or lean meats.

Grilled salmon

Using fish as a food source is easier on the environment than beef. Enjoy grilled salmon with sides of broccoli and chickpeas for dinner.

Steel-cut oats

Get the boost you need when you wake up with steel-cut oats. They’re lower GI than instant oatmeal and will leave you feeling satisfied until your next meal.

And that concludes the list of most searched "Best diet".

If you want to eat healthy and change your lifestyle for the better buy a Diva meal plan, fill in the questionnaire and get your results for what meal plan on our online platform will be best suited to your needs.

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