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What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most pop­u­lar diets for every­one l Mediter­ranean Diet l DASH Diet l Weight Watch­ers Diet l Vol­u­met­rics Diet l Ornish Diet l Veg­an Diet

With tons of dietary plans you can find every­where and too many dif­fer­ent options, How do you know which approach might work for you?

In this arti­cle, Types of Diets-Best Diet to Lose Weight, we are going to talk briefly about almost all types of dietary plans. So what­ev­er you are look­ing for is an easy-fol­low­ing dietary plan; Best fast weight-loss diet.

Also, if you hate the idea of a restric­tive dietary plan, hyper­ten­sive, or have a fam­i­ly his­to­ry of high blood pres­sure, dia­betes. Need a brain-healthy diet or need to reverse your heart dis­ease.

You are going to find your match­ing dietary pro­gram in this arti­cle!

We are going to put all the types into three cat­e­gories, and then from each one, we are going to make a list of the dif­fer­ent kinds of diets.

Categories

3- Best Heart-Healthy Diets

1. Mediter­ranean Diet (tie) 2. Ornish Diet (tie) 3. DASH Diet 4. MIND Diet (tie) 5. TLC Diet (tie) 6. Veg­an Diet (tie) 7. Flex­i­tar­i­an Diet (tie) 8. Nordic diets

Types of Diets-Best Diet to lose weight

Mediterranean diet (TIE)

Types of Diets-Best Dietary Program

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

The Mediter­ranean diet got the top rank­ing num­ber 1 in U.S. News’ list as best Diets Over­all, best Heart-Healthy Diets, Best Dia­betes Diets, and eas­i­est Diets to fol­low. 

A tra­di­tion­al Mediter­ranean diet is con­sist­ing of large quan­ti­ties of fresh fruits and veg­eta­bles, nuts, fish, olive oil, avo­ca­do, and whole-grain. And cou­pled with phys­i­cal activ­i­ty that strong­ly required on the Mediter­ranean diet. Still, it does­n’t have to feel like exer­cise.

Walk­ing, gar­den­ing, or danc­ing, you can do any­thing you can stick with; per­sis­tence is the key!

But, for aver­age adult ages (35–55 years old), it is a bit dif­fer­ent. They are gen­er­al­ly encour­aged to get at least two and a half hours of mod­er­ate activ­i­ty each week. Along with a cou­ple of days of mus­cle-strength­en­ing activ­i­ties like lift­ing a weight, cycling and hill walk­ing.

In this diet, hunger should­n’t be a prob­lem. Fibre and healthy fats are fill­ing, and you will be eat­ing lots of fibre prod­ucts and whole grains, also cook­ing with sati­at­ing fats like olive oil will give you the sati­ety feel­ing.

At the time that some peo­ple fear that eat­ing a diet like the Mediter­ranean diet that is rel­a­tive­ly rich in fats (olive oil, olives, avo­ca­do, and some cheese) will keep them fat. There are lots of research sug­gest­ing the oppo­site is true.

Of course, it depends on which aspects you adopt and how it com­pares to your cur­rent diet.

If, for exam­ple, you are eat­ing few­er calo­ries than your dai­ly rec­om­mend­ed max or burn­ing off extra by exer­cis­ing, you should lose some pounds. How quick­ly and for how long you keep them off is up to your con­sis­ten­cy.

Health Benefits of a Mediterranean Diet

1- Pro­tect­ing against type 2 dia­betes. A Mediter­ranean diet is rich in fibre, which digests slow­ly, pre­vents the high swings in blood sug­ar. It also can help you main­tain a healthy weight.

2- Pre­vent­ing heart dis­ease and strokes: Stud­ies of pop­u­la­tions eat­ing a tra­di­tion­al Mediter­ranean diet have shown they expe­ri­ence less coro­nary heart dis­ease, low lev­els of LDL (bad) cho­les­terol, and high lev­els of pro­tec­tive HDL (good cho­les­terol).

3- Reduc­ing the risk of Alzheimer’s: Research sug­gests that the Mediter­ranean diet may improve cho­les­terol, blood sug­ar lev­els, and over­all blood ves­sel health. Which, in turn, may reduce your risk of Alzheimer’s dis­ease or demen­tia.

4- Halv­ing the risk of Parkinson’s dis­ease. The high lev­els of antiox­i­dants in the Mediter­ranean diet can pre­vent cells from under­go­ing a dam­ag­ing process called oxida­tive stress. There­by cut­ting the risk of Parkinson’s dis­ease in half.

5- Keep­ing you agile: If you’re an old­er adult, the nutri­ents gained with a Mediter­ranean diet may reduce your risk of devel­op­ing mus­cle weak­ness and oth­er signs of frailty by about 70 per­cent.

The courage and elimination list on the Mediterranean diet:

Courage List

1- Using olive oil instead of oth­er oils/ fats for cook­ing and dress­ing sal­ads and cooked veg­eta­bles.  2- Con­sum­ing veg­eta­bles with every meal (includ­ing leafy greens and toma­toes).  3- Con­sum­ing 2–3 serves of fresh fruit per day.  4- Con­sum­ing legumes (cooked dried beans) 3 times per week (in sal­ads, soups, casseroles, veg­gie burg­ers, falafel).  5- Hav­ing 2–3 serves of fish or seafood per week (at least one oily fish such as salmon or sar­dines).  6- Eat­ing at least 3 serves of nuts per week (include wal­nuts and almonds).  7- Choos­ing white meat (poul­try with­out skin or rab­bit) instead of fat­ty processed meats (sausages, burg­ers) and keep red meat por­tions small and lean.  8- Choos­ing nat­ur­al (unsweet­ened) yogurt as a snack on most days.  9- Cook­ing reg­u­lar­ly (at least twice a week) with toma­to, gar­lic and onion, and aromatic/culinary herbs as a base for pas­ta sauces, casseroles and baked dish­es.

Elim­i­na­tion List

1- Cream, but­ter, mar­garine 2- Processed meats (sausages, sala­mi), fat­ty meats and poul­try skin, deep-fried bat­tered foods 3- Car­bon­at­ed and sug­ared bev­er­ages 4- Pas­tries, cakes, sweet bis­cuits and lol­lies 5- Processed savoury snacks (pota­to chips, savoury bis­cuits)

The plen­ty of Mediter­ranean diet ben­e­fits are doc­u­ment­ed and proved with many stud­ies, and you can enjoy them as well with a few sim­ple changes to how to look at food and how you make smart food choic­es!

DASH diet

(Dietary Approaches to Stop Hypertension)

Types of Diets-Best Dietary Program

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

The DASH diet is a straight­for­ward eat­ing plan. By focus­ing more fruits and veg­gies, choose whole grains over refined, include cal­ci­um-rich dairy items, and eat mod­est amounts of lean meat and fish.

So by includ­ing plen­ty of healthy whole foods each day, you nat­u­ral­ly elim­i­nate some of the not-so-great foods (like added sug­ars and unhealthy fats).

Along with min­i­miz­ing the con­sump­tion of salt, smoked, red meat, sweets, sug­ary drinks, and caf­feine, All togeth­er makes it high­ly rec­om­mend­ed by the Amer­i­can heart asso­ci­a­tion. So if you have ele­vat­ed blood pres­sure, the DASH diet is for you.

Lots of diets often tell us what we can’t eat: Cut the sug­ar, cut oil, cut dairy, cut carbs or, cut red meat. If you’ve tried one of those approach­es to “healthy” eat­ing, so you like­ly know that it’s hard to keep it up.

Also, restric­tive diets can com­pli­cate our rela­tion­ships with food and let you have the feel­ing of hat­ing diet if you have that feel­ing, so DASH is your per­fect choice!

In addi­tion to help­ing low­er your cho­les­terol and blood pres­sure. DASH is also said to be use­ful when it comes to improv­ing your over­all mood. Some research had done in 2017 tar­get­ed DASH to help with the treat­ment of depres­sion.

High­er fibre can also reduce bow­el can­cer risk, so it’s not just the ben­e­fit of reduc­ing your cho­les­terol lev­els. Also, there is lots of evi­dence sug­gests DASH helps man­age dia­betes and improve kid­ney health.

Example of a DASH daily regimen

Break­fast: Low-fat yogurt, oat­meal, fruit juice, and whole­meal muffins.

Lunch: Veg­etable soup, sal­ads, fruit and whole­meal sand­wich­es.

Din­ner: Green veg­eta­bles, grilled or roast­ed lean meat, baked pota­toes, sal­ads, and fruit with yogurt.

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

So, this is a diet where you can do your best and see results quick­ly rather than wor­ry­ing about fol­low­ing it per­fect­ly!

  Flexitarian diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Meaning of flexitarian:

About 11 years ago, the term “flex­i­tar­i­an” entered the nutri­tion­al dis­cus­sion. Was call­ing for reduc­ing meat intake to three or more days a week. So, the idea is: Act like a veg­e­tar­i­an, but not all of the time.

Based on a systemic review of 25 studies, the possible health benefits of being flexitarian are:

1- Good weight man­age­ment.

2- Bet­ter meta­bol­ic health.

3- Help­ing to decrease high blood pres­sure.

4- Min­i­miz­ing the risk of type 2 dia­betes.

Apart from health, there are many rea­sons why peo­ple choose to cut down their meat intake or to not eat meat at all, from con­cerns about ani­mal care, the envi­ron­ment, cost, or world hunger.

So whether you want to boost your health, ease pres­sure on the plan­et or con­serve resources to feed the world, con­sid­er becom­ing a flex­i­tar­i­an should be your next step!

There are lots of web­sites that can help you to incor­po­rate into a rou­tine of being a flex­i­tar­i­an like Meat Free Mon­day and oth­ers; you can enjoy lots of great recipes on those web­sites.

Some Protein-rich meat alternatives you can introduce to your table

Beans: kid­ney, white, pin­to, black


Peas: chick­peas, split peas


Lentils


Soy: beans, edamame, tem­peh, tofu


Egg


Milk, cheese, yogurt


Nuts and nut but­ter: peanut, almond, cashew, wal­nut


Seeds and seed but­ter: tahi­ni, sun­flower, pump­kin, flax

With being a flex­i­tar­i­an, you get the health ben­e­fits of being veg­e­tar­i­an, while still being able to enjoy a meat meal when out or trav­el­ling.

Adding to that, you will end up sav­ing both time and mon­ey because most plant-based foods are eas­i­er and cheap­er to cook than meat-based meals.

 

MIND diet

( Brain-Healthy diet )

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

It’s been ranked by U.S. News as Num­ber 4 eas­i­est diet to fol­low. It’s easy to see why because the focus is on increas­ing intake of brain-healthy food, not lim­it­ing calo­ries, tim­ing out each meal or rules about snacks, or elim­i­nat­ing food groups.

In recent stud­ies, the MIND diet showed that it helped low­er the risk of Alzheimer’s by as much as 53 per­cent in par­tic­i­pants who adhered to the diet strict­ly and by about 35 per­cent in those who fol­lowed it slight­ly well.

The researchers also have found that adher­ing to the diet may slow cog­ni­tive decline among age­ing adults, even when the per­son is not at risk of devel­op­ing Alzheimer’s dis­ease.

Some of those foods include

1- Leafy greens. 2- Nuts (should be your snack most days). 3- Berries (at least a half-cup of berries at least twice a week) straw­ber­ries have per­formed well in lots of stud­ies when it comes to cog­ni­tive func­tion improve­ment). 4- Fish(at least once a week). 5- Poul­try and olive oil.

It also elim­i­nates “unhealthy” foods like

1- Red meat. 2- Mar­garine. 3- Cheese. 4- Pas­tries. 5- Sweets. 6- Fried or fast food (less than a serv­ing a week of any of those men­tioned before).

The MIND diet also rec­om­mends con­sum­ing whole grains, while lim­it­ing but­ter intake, so if you are some­one who choos­es to avoid grains, so that is some­thing to think about before con­sid­er­ing the MIND diet.

Also, If you can afford it, it may be encour­ag­ing to choose organ­ic foods, since pes­ti­cides, her­bi­cides and oth­er tox­ins found on grown foods linked to dis­eases that attack the ner­vous sys­tem and brain, includ­ing Alzheimer’s.

WW (Weight Watchers) diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Weight Watch­er has been ranked the Num­ber 1 best weight-loss diet, and the best fast weight-loss diet by U.S. News. 

A study in 2013 found that dieters are more like­ly to stick with Weight Watch­ers (and lose weight) than they were with a treat­ment from a spe­cial­ized weight-loss clin­ic.

The Smart Points are the gold star of this diet. With W.W, there is less focus on calo­rie count­ing, but a focus on points instead, which makes more sense because not all calo­ries are count­ed equal. You could eat 200 calo­ries of lean chick­en or 200 calo­ries of gum­my bears, but that does­n’t mean they’re the same nutri­tion­al­ly.

So instead of count­ing calo­ries — which is even­tu­al­ly a high top-line if that’s your only means of quan­tifi­ca­tion, every food gets assigned a point val­ue called Smart­Points, and they’re based on calo­ries, sat­u­rat­ed fat, sug­ar, and pro­tein.

Under the WW diet, you are going to eat what you want with track­ing what counts!

 

Volumetrics diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Devel­oped by nutri­tion­ist Bar­bara Rolls in 2000, The Vol­u­met­rics regime had topped a sig­nif­i­cant rank­ing of diets, num­ber 2 for best diet dia­betes in the US news. Researchers found the plan most effec­tive for both short and long-term weight loss, heart health, and dia­betes con­trol.

The Vol­u­met­rics diet focus­es on eat­ing low-ener­gy-dense, high-nutri­ent-dense like foods with high water con­tent, such as soup and sal­ad, fruits, veg­eta­bles, whole grains, and low-fat dairy. On the oth­er hand, high-ener­gy-dense foods, such as those with a high pro­por­tion of unhealthy fats or sug­ar and lit­tle mois­ture, are rec­om­mend­ed to be lim­it­ed.

The idea is that by focus­ing on eat­ing foods that are low­er in calo­ries and high­er in water and essen­tial nutri­ents like fibre, the body will feel sat­is­fied while still los­ing weight.

Foods are divided into FOUR categories based on their energy density that help with meal planning and portion control as below:

1- Plates include non-starchy fruits and veg­eta­bles, low-fat milk and broth-based soups, which are defi­cient in ener­gy den­si­ty and are con­sid­ered “free” foods to eat at any time.

2- Foods include starchy fruits and veg­eta­bles, grains, break­fast cere­al, low-fat meat, legumes and low-fat mixed dish­es.

3- Meals include meat, cheese, piz­za, French fries, sal­ad dress­ing, bread, pret­zels, ice cream and cake.

4- Oth­ers includ­ing crack­ers, chips, choco­late can­dies, cook­ies, nuts, but­ter and oil.

Cat­e­gories 2 to 4: More atten­tion to por­tion con­trol is need­ed with foods in these groups to avoid excess ener­gy intake. Por­tion sizes and spe­cif­ic inclu­sion of groups will vary from per­son to per­son, but most will fall into a sim­i­lar pat­tern of three meals and two to three snacks each day.

With this diet, you need to keep track of what you eat and drink in a food record to mon­i­tor the progress curve. In addi­tion to the food com­po­nent, the vol­u­met­rics diet pro­vides spe­cif­ic plans for increas­ing exer­cise to at least 30 min­utes per day most days of the week.

Some research discussed the connection between energy density and good health outcomes like:

  • Weight loss: Sev­er­al aca­d­e­m­ic reviews and meta-analy­ses of obser­va­tion­al stud­ies have found low­er-ener­gy-dense diets to be asso­ci­at­ed with low­er body weights.
  • Type 2 dia­betes: In a large aca­d­e­m­ic study, women who ate diets high­er in ener­gy den­si­ty had a high­er risk of devel­op­ing type 2 dia­betes as com­pared with women who fol­lowed a low­er-ener­gy-dense diet.
  • Car­dio­vas­cu­lar dis­ease: Some research sug­gests the poten­tial for a low-ener­gy-dense diet to ben­e­fit fac­tors affect­ing car­dio­vas­cu­lar dis­ease, but suf­fi­cient evi­dence is lack­ing to sup­port this whole­heart­ed­ly.
  • Breast can­cerOne large obser­va­tion­al study deter­mined that women who had the high­est-ener­gy-dense diet had a high­er risk for post­menopausal breast can­cer com­pared with women who fol­lowed the low­est ener­gy-dense diet.

An example of the volumetrics Diet Meal Plan:

Break­fast

1- 8 ounces low-fat milk. 2- Frit­ta­ta with part-skim moz­zarel­la cheese and veg­eta­bles. 3- 1 cup can­taloupe. 4- 1 cup water­mel­on.

Lunch

1- 1 medi­um bowl of pump­kin soup. 2- Roast beef sand­wich. 3- 1/2 cup sug­ar-free choco­late pud­ding. 4- 1 small clemen­tine.

Din­ner

1- Fresh fruit and spinach sal­ad.  2- A hand­ful of fresh boiled broc­coli. 3- 1/2 cup cooked brown rice.

Snack

8 ounces low-fat straw­ber­ry yogurt

TLC (Therapeutic Lifestyle Changes) Diet 

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

This diet aims to main­tain ide­al body weight and deter­mine dai­ly calo­rie intake. 

The main goal to low­er sat­u­rat­ed fats in the diet to low­er cho­les­terol lev­els. It also encour­ages fol­low­ers to lim­it sodi­um intake and take reg­u­lar exer­cise along with the food reg­i­men.

Male fol­low­ers con­sume around 2500 calo­ries a day on this diet by fol­low­ing a meal pro­gram, while women are rec­om­mend­ed to lim­it their intake to 1800 calo­ries a day, main­ly for cho­les­terol man­age­ment. If weight loss is the inten­tion, the TLC reg­i­men rec­om­mends reduc­ing these val­ues to 1600 calo­ries for men and 1200 for women.

What can you eat on the TLC Diet?

  • The diet lim­its cho­les­terol intake to less than 200mg a day. Processed food and food con­tain­ing sat­u­rat­ed fats such as fat­ty meats and whole dairy are also not rec­om­mend­ed.
  • Keep dai­ly unsat­u­rat­ed fat intake of around 25 to 30 per­cent of total dai­ly calo­ries, choose healthy fats to like: nuts and fish.
  • Try to focus on healthy car­bo­hy­drates such as brown pas­ta, veg­eta­bles, and whole grains.
  • Increase your fibre intake. Veg­eta­bles, fruit, and beans are rec­om­mend­ed to help ease diges­tion.

Vegan Diet (tie)

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

One of the most com­mon ques­tions dieti­cians get from those con­sid­er­ing meat­less meals is, “will I get enough pro­tein?”. The answer is yes! you can get pro­tein from oth­er sources besides meat like:

Legumes/beans, includ­ing lentils, tofu and tem­peh, and more and they pro­vide a valu­able and cost-effi­cient source of pro­tein, iron, some essen­tial fat­ty acids, sol­u­ble and insol­u­ble dietary fibre and micronu­tri­ents.

Also, those fol­low­ing a veg­an diet should choose foods to ensure ade­quate intake of cal­ci­um and zinc. Fur­ther­more, sup­ple­men­ta­tion of vit­a­min B12 required for peo­ple with strict veg­an dietary pat­terns.

Lots of stud­ies stat­ed that a plant-based diet might pro­vide health ben­e­fits com­pared with meat-cen­tred diets, includ­ing reduced risks of devel­op­ing chron­ic dis­eases such as obe­si­ty, heart dis­ease, col­orec­tal can­cer, and type 2 dia­betes.

Hav­ing to say that, a veg­an diet is not a mir­a­cle cure for all health issues. It is pos­si­ble to eat an unhealthy veg­an diet, espe­cial­ly if you overeat processed food, and you do not have an ade­quate intake of Vit­a­min B12 and oth­er essen­tial nutri­ents.

Ensure you stay healthy by eat­ing a wide vari­ety of whole foods such as fruits, veg­eta­bles, grains, beans, nuts, and seeds. Most peo­ple have no trou­ble eat­ing a veg­an diet, but if you have any health con­cerns, you have to get in touch with a veg­an health prac­ti­tion­er to help out with that.

Nordic diets

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

The New Nordic Diet was devel­oped in 2004. It focus­es on sea­son­al­i­ty, min­i­miza­tion of waste, and local­ly sourced ingre­di­ents.

Main principles of the Nordic Diet 

  • Eat less red meat and more fish to your table.
  • Switch high-fat meat for lean good qual­i­ty red meat and eat less!
  • Switch to oily fish (such as cod, salmon and mack­er­el). It is a healthy fat if you are going to use anoth­er oil so, use oils low in sat­u­rat­ed fat (like canola)
  • Eat more berries (e.g. rasp­ber­ries, blue­ber­ries, black­ber­ries and straw­ber­ries).
  • Con­sid­er more whole grains (rye, oats and bar­ley).
  • Intro­duce more root veg­eta­bles (such as pota­to, cab­bage, kale, beet­root and spinach).
  • Adding herbs to flavour food (e.g. dill)
  • Eat organ­ic pro­duce, where pos­si­ble.
  • Try to have some meals inte­grat­ed with sea­son­al pro­duce. It is less expen­sive for you as it is cheap­er for the farm­ers!
  • Intro­duce more home-cooked meals
  • Using slow­er cook­ing meth­ods (like bak­ing, boil­ing and stew­ing)

In addi­tion to being a health­i­er diet, the Nordic diet is said to be more eco-friend­ly, by pro­mot­ing things like sea­son­al veg­eta­bles, plant-based food over ani­mal-based food, pro­mot­ing the use of fish from sus­tain­able sources, and min­i­miz­ing the con­sump­tion of man­u­fac­tured food and waste.

 

Ornish Diet (tie)

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

The Ornish Diet was cre­at­ed in 1977 by Dr. Dean Ornish to help peo­ple “feel bet­ter, live longer, lose weight and gain health.”

The diet is low in fat, refined car­bo­hy­drates, and ani­mal pro­tein, which Ornish says makes it the ide­al diet. But it’s not just a diet. It is a lifestyle as It also empha­sizes exer­cise, stress man­age­ment and rela­tion­ships.

Ornish program guidelines

What do you need to eat?

  • Veg­eta­bles and sal­ads
  • Fresh fruits
  • Whole grains includ­ing oats, bar­ley, quinoa, brown rice, freekeh, whole­grain pas­ta and whole­grain bread.
  • Legumes includ­ing lentils, chick­peas and dried or canned beans.
  • Soy foods (tofu, tem­peh, soy­beans, soymilk).
  • Nuts, seeds, avo­ca­do and plant oils such as olive and canola.
  • For those who are not ready to go com­plete­ly veg­e­tar­i­an, up to 2 serv­ings of fish and egg whites, up to 1 serv­ing of lean poul­try, and 1–2 serves of non-fat dairy foods per day.
  • Up to 2 cups of green tea a day.
  • Water, herbal teas, grain-based cof­fee alter­na­tives.

What to avoid?

  • Red meat
  • But­ter
  • Trans fats, found in store-bought bis­cuits, pas­tries and fast foods
  • Refined car­bo­hy­drates found in foods such as bis­cuits, cakes, many processed kinds of cere­al, crack­ers, white bread, white rice and pas­ta
  • Added sug­ars includ­ing lol­lies, and soft drinks
  • Caf­feine (lim­it to 1 cup a day)

As for exer­cise, Ornish stress­es aer­o­bic activ­i­ties, resis­tance train­ing, and flex­i­bil­i­ty; you decide what you do and when. To man­age stress (a core ele­ment of the Ornish pro­gram), you can call on deep breath­ing, med­i­ta­tion, and yoga. You can find a com­bi­na­tion that works for you and set aside some time each day to prac­tice.

Also, Dr.Ornish says that spend­ing time with those you love and respect, and lean­ing on them for sup­port, can pow­er­ful­ly affect your health in the right ways.

The pro­gram to reverse heart dis­ease or undo it is the one for which Ornish is best known, and it’s the only sci­en­tif­i­cal­ly proven pro­gram to do so in ran­dom­ized con­trolled tri­als with­out drugs or surgery. 

If that’s your aim, most foods with any cho­les­terol or refined car­bo­hy­drates, oils, exces­sive caf­feine, and near­ly all ani­mal prod­ucts besides egg whites and one cup per day of non­fat milk or yogurt are banned. Also, you will need to tar­get your risk fac­tors.

Targeting your risk factors

While there are some risk fac­tors we can’t change, such as genet­ics, age and gen­der, the Heart Foun­da­tion lists some ‘mod­i­fi­able’ risk fac­tors; we can take steps to address:

  • Smok­ing – both active smok­ing and being exposed to sec­ond-hand smoke.
  • High blood pres­sure.
  • Ele­vat­ed blood cho­les­terol.
  • Being over­weight.
  • Dia­betes.
  • Phys­i­cal inac­tiv­i­ty.
  • Depres­sion, social iso­la­tion and a lack of social sup­port.

Start­ing with tar­get­ing your risk fac­tors, the Ornish pro­gram or the undo it pro­gram described as the first pro­gram sci­en­tif­i­cal­ly proven to reverse heart dis­ease by opti­miz­ing four essen­tial areas of your life:

1- What you eat?

2- How much you move?

3- How you man­age stress?

4- How much love and sup­port you have?

 

A sample of heart-healthy day regimen

6 am Med­i­ta­tion to start the day.

7 am A relax­ing break­fast of a bowl of oats with low-fat soy milk (for­ti­fied with cal­ci­um and vit­a­min B12) and fresh berries or sliced banana.

Fol­low with a slice of whole­grain toast with a thin spread of almond but­ter or nat­ur­al peanut but­ter, and a cup of herbal tea.

 

10 am Enjoy a morn­ing snack of fresh fruit and a cup of green tea.

12.30 pm Break for lunch and try a whole­grain wrap with falafel (chick­pea pat­ties), houm­mos and tabouli, a bowl of mine­strone with a whole­grain roll, or a roast­ed veg­etable and quinoa sal­ad with chick­peas and tahi­ni dress­ing.

3.30 pm Snack on fruit and a small hand­ful of nuts.

5.30 pm Enjoy a pre-din­ner 30-minute walk with a friend or part­ner and chat about your day. Or, if you pre­fer, have an ear­li­er din­ner and make it a post-din­ner walk.

7 pm Where pos­si­ble, sit at the table and share this meal with oth­ers. Bal­ance your plate with lots of veg­eta­bles and sal­ads, some whole grains and a por­tion of plant pro­tein (or some fish or lean poul­try). Mar­i­nat­ed tofu and veg­etable stir-fry with brown rice.

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Whole­grain tor­tillas with Mex­i­can beans, sal­ad, sal­sa and gua­camole; Grilled salmon with sautéed veg­eta­bles.

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Lentil and veg­etable Shepherd’s pie; or bar­ley and veg­etable risot­to with lean chick­en breast. Fin­ish with fresh fruit sal­ad or baked apple with a scoop of reduced-fat yogurt.

8.30 pm Relax before bed­time with a mug of warm soy milk or herbal tea and a good book or relax­ing music.

More benefits for Ornish diet

The Ornish pro­gram ben­e­fits more than just your heart. Stud­ies have found that the same lifestyle changes can reverse type 2 dia­betes, stop and reverse ear­ly-stage prostate can­cer in men. 

Change gene expres­sion in over 500 genes. Mean­ing that even if you’ve inher­it­ed some ‘at risk’ genes, you can change how these genes ‘act’ to cause dis­ease) and also length­en telom­eres, the ends of our chro­mo­somes that con­trol the age­ing process.

Other types of diet with the lowest ranking

Not for­get­ting to men­tion some diets that have the low­est rank on U.S. News’ list. Includ­ing the keto diet, which is not a free pass to go hard on the but­ter and processed meat (too much of which may increase the risk of col­orec­tal can­cer, accord­ing to the World Health Orga­ni­za­tion.

Also, the process of chang­ing body fuel from car­bo­hy­drates to fat can cause elec­trolyte dis­tur­bances, which can lead to leg cramps.

Besides, lim­it­ing your intake of fruit and veg­eta­bles will reduce your con­sump­tion of fibre and can increase your risk of con­sti­pa­tion. And some symp­toms of keto flubrain fog, fatigue, dizzi­ness and insom­nia.

Dukan Diet, which is a high-pro­tein diet, is too restric­tive to be durable. But, while most peo­ple lose sig­nif­i­cant weight (often, of most­ly water) on some high-pro­tein foods.

They typ­i­cal­ly gain that back and then lose some in the long term. You need to think about a dietary approach that’s going to serve you for life, not for a while.

Also, the Whole30 diet, which is a very restric­tive diet plan, elim­i­nates sev­er­al entire food groups (grains, legumes, dairy) with no sci­en­tif­ic basis for elim­i­na­tion.  

Types of Diets-Best Diet to lose weight

Final thought!

What Is the Best Diet to Lose Weight l Best Meal Plan for Weight Loss l Most popular diets for everyone l Mediterranean Diet l DASH Diet l Weight Watchers Diet l Volumetrics Diet l Ornish Diet l Vegan Diet

Like most diets, the effec­tive­ness of the dietary plans above may also depend on the individual’s over­all state of health and nutri­tion­al intake before start­ing.

All dietary pro­grams should go hand-in-hand with an active lifestyle and mod­er­ate exer­cise.

Los­ing a lot of weight fast can be dan­ger­ous. So always seek med­ical advice before start­ing a diet to find out if the strat­e­gy you want to fol­low is right for you.

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