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.
- Broccoli or any of the cruciferous vegetables
- Spinach and other leafy green vegetables
- Peanut butter
- 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.
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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?
- 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?
Salad with chicken and berries
Tuna salad on a bed of lettuce
Spaghetti squash with meat sauce
The Flexitarian Diet
Pros & Cons
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?
What can I eat?
Pumpkin-spice oatmeal with hazelnuts
Greek yogurt with berries
How does MIND Diet work?
What can I eat?
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.