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With tons of dietary plans you can find everyยญwhere and too many difยญferยญent options, How do you know which approach might work for you?
In this artiยญcle, Types of Diets-Best Diet to Lose Weight, we are going to talk briefly about almost all types of dietary plans. So whatยญevยญer you are lookยญing for is an easy-folยญlowยญing dietary plan; Best fast weight-loss diet.
Also, if you hate the idea of a restricยญtive dietary plan, are hyperยญtenยญsive, or have a famยญiยญly hisยญtoยญry of high blood presยญsure, or diaยญbetes. Need a brain-healthy diet or need to reverse your heart disease
You are going to find your matchยญing dietary proยญgram in this article!
We are going to put all the types into three catยญeยญgories, and then from each one, we are going to make a list of the difยญferยญent kinds of diets.
Categories
1. Mediterยญranean Diet 2. DASH Diet (tie) 2. Flexยญiยญtarยญiยญan Diet 2. Volยญuยญmetยญrics 5. Ornish diet 6. Vegยญan diet 7. WW diet
1. Mediterยญranean Diet (tie) 2. Ornish Diet (tie) 3. DASH Diet 4. MIND Diet (tie) 5. TLC Diet (tie) 6. Vegยญan Diet (tie) 7. Flexยญiยญtarยญiยญan Diet (tie) 8. Nordic diets
Types of Diets-Best Diet to lose weight
Mediterranean Diet (TIE)
The Mediterยญranean diet got the top rankยญing numยญber 1 in U.S. Newsโ list as best Diets Overยญall, best Heart-Healthy Diets, Best Diaยญbetes Diets, and easยญiยญest Diets to folยญlow.
A traยญdiยญtionยญal Mediterยญranean diet is conยญsistยญing of large quanยญtiยญties of fresh fruits and vegยญetaยญbles, nuts, fish, olive oil, avoยญcaยญdo, and whole grain. And couยญpled with physยญiยญcal activยญiยญty that is strongยญly required on the Mediterยญranean diet. Still, it doesยญnโt have to feel like exercise.
Walkยญing, garยญdenยญing, or dancยญing, you can do anyยญthing you can stick with; perยญsisยญtence is the key!
But, for averยญage adult ages (35โ55 years old), it is a bit difยญferยญent. They are genยญerยญalยญly encourยญaged to get at least two and a half hours of modยญerยญate activยญiยญty each week. Along with a couยญple of days of musยญcle-strengthยญenยญing activยญiยญties like liftยญing a weight, cycling and hill walking.
In this diet, hunger shouldยญnโt be a probยญlem. Fibre and healthy fats are fillยญing, and you will be eatยญing lots of fibre prodยญucts and whole grains, also cookยญing with satiยญatยญing fats like olive oil will give you the satiยญety feeling.
At the time that some peoยญple fear that eatยญing a diet like the Mediterยญranean diet that is relยญaยญtiveยญly rich in fats (olive oil, olives, avoยญcaยญdo, and some cheese) will keep them fat. There are lots of research sugยญgestยญing the oppoยญsite is true.
Of course, it depends on which aspects you adopt and how it comยญpares to your curยญrent diet.
If, for examยญple, you are eatยญing fewยญer caloยญries than your daiยญly recยญomยญmendยญed max or burnยญing off extra by exerยญcisยญing, you should lose some pounds. How quickยญly and for how long you keep them off is up to your consistency.
Health Benefits of a Mediterranean Diet
1- Proยญtectยญing against type 2 diaยญbetes. A Mediterยญranean diet is rich in fibre, which digests slowยญly, preยญvents the high swings in blood sugยญar. It also can help you mainยญtain a healthy weight.
2- Preยญventยญing heart disยญease and strokes: Studยญies of popยญuยญlaยญtions eatยญing a traยญdiยญtionยญal Mediterยญranean diet have shown they expeยญriยญence less coroยญnary heart disยญease, low levยญels of LDL (bad) choยญlesยญterol, and high levยญels of proยญtecยญtive HDL (good cholesterol).
3- Reducยญing the risk of Alzheimerโs: Research sugยญgests that the Mediterยญranean diet may improve choยญlesยญterol, blood sugยญar levยญels, and overยญall blood vesยญsel health. Which, in turn, may reduce your risk of Alzheimerโs disยญease or demenยญtia.
4- Halvยญing the risk of Parkinsonโs disยญease. The high levยญels of antioxยญiยญdants in the Mediterยญranean diet can preยญvent cells from underยญgoยญing a damยญagยญing process called oxidaยญtive stress. Thereยญby cutยญting the risk of Parkinsonโs disยญease in half.
5- Keepยญing you agile: If youโre an oldยญer adult, the nutriยญents gained with a Mediterยญranean diet may reduce your risk of develยญopยญing musยญcle weakยญness and othยญer signs of frailty by about 70 percent.
The Courage & Elimination List On The Mediterranean diet:
1- Using olive oil instead of othยญer oils/ fats for cookยญing and dressยญing salยญads and cooked vegยญetaยญbles. 2- Conยญsumยญing vegยญetaยญbles with every meal (includยญing leafy greens and tomaยญtoes). 3- Conยญsumยญing 2โ3 serves of fresh fruit per day. 4- Conยญsumยญing legumes (cooked dried beans) 3 times per week (in salยญads, soups, casseroles, vegยญgie burgยญers, falafel). 5- Havยญing 2โ3 serves of fish or seafood per week (at least one oily fish such as salmon or sarยญdines). 6- Eatยญing at least 3 serves of nuts per week (include walยญnuts and almonds). 7- Choosยญing white meat (poulยญtry withยญout skin or rabยญbit) instead of fatยญty processed meats (sausages, burgยญers) and keep red meat porยญtions small and lean. 8- Choosยญing natยญurยญal (unsweetยญened) yogurt as a snack on most days. 9- Cookยญing regยญuยญlarยญly (at least twice a week) with tomaยญto, garยญlic and onion, and aromatic/culinary herbs as a base for pasยญta sauces, casseroles and baked dishes.
1- Cream, butยญter, marยญgarine 2- Processed meats (sausages, salaยญmi), fatยญty meats and poulยญtry skin, deep-fried batยญtered foods 3- Carยญbonยญatยญed and sugยญared bevยญerยญages 4- Pasยญtries, cakes, sweet bisยญcuits and lolยญlies 5- Processed savoury snacks (potaยญto chips, savoury biscuits)
The plenยญty of Mediterยญranean diet benยญeยญfits are docยญuยญmentยญed and proved with many studยญies, and you can enjoy them as well with a few simยญple changes to how to look at food and how you make smart food choices!
DASH diet
(Dietary Approaches to Stop Hypertension)
The DASH diet is a straightยญforยญward eatยญing plan. By focusยญing more on fruits and vegยญgies, choose whole grains over refined, include calยญciยญum-rich dairy items, and eat modยญest amounts of lean meat and fish.
So by includยญing plenยญty of healthy whole foods each day, you natยญuยญralยญly elimยญiยญnate some of the not-so-great foods (like added sugยญars and unhealthy fats).
Along with minยญiยญmizยญing the conยญsumpยญtion of salt, smoked, red meat, sweets, sugยญary drinks, and cafยญfeine, All togethยญer makes it highยญly recยญomยญmendยญed by the Amerยญiยญcan heart assoยญciยญaยญtion. So if you have eleยญvatยญed blood presยญsure, the DASH diet is for you.
Lots of diets often tell us what we canโt eat: Cut the sugยญar, cut oil, cut dairy, cut carbs or, cut red meat. If youโve tried one of those approachยญes to โhealthyโ eatยญing, so you likeยญly know that itโs hard to keep it up.
Also, restricยญtive diets can comยญpliยญcate our relaยญtionยญships with food and let you have the feelยญing of hatยญing diet if you have that feelยญing, so DASH is your perยญfect choice!
In addiยญtion to helpยญing lowยญer your choยญlesยญterol and blood presยญsure. DASH is also said to be useยญful when it comes to improvยญing your overยญall mood. Some research had done in 2017 tarยญgetยญed DASH to help with the treatยญment of depresยญsion.
Highยญer fibre can also reduce bowยญel canยญcer risk, so itโs not just the benยญeยญfit of reducยญing your choยญlesยญterol levยญels. Also, there is lots of eviยญdence that sugยญgests DASH helps manยญage diaยญbetes and improve kidยญney health.
Example of a DASH Daily Regimen
Breakยญfast: Low-fat yogurt, oatยญmeal, fruit juice, and wholeยญmeal muffins.
Lunch: Vegยญetable soup, salยญads, fruit and wholeยญmeal sandwiches.
Dinยญner: Green vegยญetaยญbles, grilled or roastยญed lean meat, baked potaยญtoes, salยญads, and fruit with yogurt.
So, this is a diet where you can do your best and see results quickยญly rather than worยญryยญing about folยญlowยญing it perยญfectยญly!
Flexitarian Diet
Meaning of flexitarian:
About 11 years ago, the term โflexยญiยญtarยญiยญanโ entered the nutriยญtionยญal disยญcusยญsion. Was callยญing for reducยญing meat intake to three or more days a week. So, the idea is: Act like a vegยญeยญtarยญiยญan, 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- Betยญter metaยญbolยญic health.
3- Helpยญing to decrease high blood pressure.
4- Minยญiยญmizยญing the risk of type 2 diabetes.
Apart from health, there are many reaยญsons why peoยญple choose to cut down their meat intake or to not eat meat at all, from conยญcerns about aniยญmal care, the enviยญronยญment, cost, or world hunger.
So whether you want to boost your health, ease presยญsure on the planยญet or conยญserve resources to feed the world, conยญsidยญer becomยญing a flexยญiยญtarยญiยญan should be your next step!
There are lots of webยญsites that can help you to incorยญpoยญrate into a rouยญtine of being a flexยญiยญtarยญiยญan like Meat Free Monยญday and othยญers; you can enjoy lots of great recipes on those websites.
Some Protein-Rich Meat Alternatives You Can Introduce To Your Table
โข Beans: kidยญney, white, pinยญto, black
โข Peas: chickยญpeas, split peas
โข Lentils
โข Soy: beans, edamame, temยญpeh, tofu
โข Egg
โข Milk, cheese, yogurt
โข Nuts and nut butยญter: peanut, almond, cashew, walnut
โข Seeds and seed butยญter: tahiยญni, sunยญflower, pumpยญkin, flax
With being a flexยญiยญtarยญiยญan, you get the health benยญeยญfits of being vegยญeยญtarยญiยญan, while still being able to enjoy a meat meal when out or travelling.
Adding to that, you will end up savยญing both time and monยญey because most plant-based foods are easยญiยญer and cheapยญer to cook than meat-based meals.
MIND Diet
( Brain-Healthy diet )
Itโs been ranked by U.S. News as the Numยญber 4 easยญiยญest diet to folยญlow. Itโs easy to see why because the focus is on increasยญing the intake of brain-healthy food, not limยญitยญing caloยญries, timยญing out each meal or rules about snacks, or elimยญiยญnatยญing food groups.
In recent studยญies, the MIND diet showed that it helped lowยญer the risk of Alzheimerโs by as much as 53 perยญcent in parยญticยญiยญpants who adhered to the diet strictยญly and by about 35 perยญcent in those who folยญlowed it slightยญly well.
The researchers also have found that adherยญing to the diet may slow cogยญniยญtive decline among ageยญing adults, even when the perยญson is not at risk of develยญopยญing Alzheimerโs disยญease.
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) strawยญberยญries have perยญformed well in lots of studยญies when it comes to cogยญniยญtive funcยญtion improveยญment). 4- Fish(at least once a week). 5- Poulยญtry and olive oil.
It also elimยญiยญnates โunhealthyโ foods like
1- Red meat. 2- Marยญgarine. 3- Cheese. 4- Pasยญtries. 5- Sweets. 6- Fried or fast food (less than a servยญing a week of any of those menยญtioned before).
The MIND diet also recยญomยญmends conยญsumยญing whole grains while limยญitยญing butยญter intake, so if you are someยญone who choosยญes to avoid grains, that is someยญthing to think about before conยญsidยญerยญing the MIND diet.
Also, If you can afford it, it may be encourยญagยญing to choose organยญic foods, since pesยญtiยญcides, herยญbiยญcides and othยญer toxยญins found on grown foods are linked to disยญeases that attack the nerยญvous sysยญtem and brain, includยญing Alzheimerโs.
WW (Weight Watchers) diet
Weight Watchยญer has been ranked the Numยญber 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 likeยญly to stick with Weight Watchยญers (and lose weight) than they were with a treatยญment from a speยญcialยญized weight-loss clinยญic.
The Smart Points are the gold star of this diet. With W.W., there is less focus on caloยญrie countยญing but a focus on points instead, which makes more sense because not all caloยญries are countยญed equalยญly. You could eat 200 caloยญries of lean chickยญen or 200 caloยญries of gumยญmy bears, but that doesยญnโt mean theyโre the same nutritionally.
So instead of countยญing caloยญries โ which is evenยญtuยญalยญly a high top-line if thatโs your only means of quanยญtifiยญcaยญtion, every food gets assigned a point valยญue called SmartยญPoints, and theyโre based on caloยญries, satยญuยญratยญed fat, sugยญar, and protein.
Under the WW diet, you are going to eat what you want by trackยญing what counts!
Volumetrics Diet
Develยญoped by nutriยญtionยญist Barยญbara Rolls in 2000, The Volยญuยญmetยญrics regime had topped a sigยญnifยญiยญcant rankยญing of diets, numยญber 2 for best diet diaยญbetes in the US news. Researchers found the plan most effecยญtive for both short and long-term weight loss, heart health, and diaยญbetes conยญtrol.
The Volยญuยญmetยญrics diet focusยญes on eatยญing low-enerยญgy-dense, high-nutriยญent-dense like foods with high water conยญtent, such as soup and salยญad, fruits, vegยญetaยญbles, whole grains, and low-fat dairy. On the othยญer hand, high-enerยญgy-dense foods, such as those with a high proยญporยญtion of unhealthy fats or sugยญar and litยญtle moisยญture, are recยญomยญmendยญed to be limited.
The idea is that by focusยญing on eatยญing foods that are lowยญer in caloยญries and highยญer in water and essenยญtial nutriยญents like fibre, the body will feel satยญisยญfied while still losยญing 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 vegยญetaยญbles, low-fat milk and broth-based soups, which are defiยญcient in enerยญgy denยญsiยญty and are conยญsidยญered โfreeโ foods to eat at any time.
2- Foods include starchy fruits and vegยญetaยญbles, grains, breakยญfast cereยญal, low-fat meat, legumes and low-fat mixed dishes.
3- Meals include meat, cheese, pizยญza, French fries, salยญad dressยญing, bread, pretยญzels, ice cream and cake.
4- Othยญers include crackยญers, chips, chocoยญlate canยญdies, cookยญies, nuts, butยญter and oil.
Catยญeยญgories 2 to 4: More attenยญtion to porยญtion conยญtrol is needยญed with foods in these groups to avoid excess enerยญgy intake. Porยญtion sizes and speยญcifยญic incluยญsion of groups will vary from perยญson to perยญson, but most will fall into a simยญiยญlar patยญtern 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 monยญiยญtor the progress curve. In addiยญtion to the food comยญpoยญnent, the volยญuยญmetยญrics diet proยญvides speยญcifยญic plans for increasยญing exerยญcise to at least 30 minยญutes per day most days of the week.
Some research discussed the connection between energy density and good health outcomes like:
- Weight loss: Sevยญerยญal acaยญdยญeยญmยญic reviews and meta-analyยญses of obserยญvaยญtionยญal studยญies have found lowยญer enerยญgy-dense diets to be assoยญciยญatยญed with lowยญer body weights.
- Type 2 diaยญbetes: In a large acaยญdยญeยญmยญic study, women who ate diets highยญer in enerยญgy denยญsiยญty had a highยญer risk of develยญopยญing type 2 diaยญbetes as comยญpared with women who folยญlowed a lowยญer-enerยญgy-dense diet.
- Carยญdioยญvasยญcuยญlar disยญease: Some research sugยญgests the potenยญtial for a low-enerยญgy-dense diet to benยญeยญfit facยญtors affectยญing carยญdioยญvasยญcuยญlar disยญease, but sufยญfiยญcient eviยญdence is lackยญing to supยญport this wholeheartedly.
- Breast canยญcer: One large obserยญvaยญtionยญal study deterยญmined that women who had the highยญest-enerยญgy-dense diet had a highยญer risk for postยญmenopausal breast canยญcer comยญpared with women who folยญlowed the lowยญest enerยญgy-dense diet.
An example of the volumetrics Diet Meal Plan:
1- 8 ounces low-fat milk. 2- Fritยญtaยญta with part-skim mozยญzarelยญla cheese and vegยญetaยญbles. 3- 1 cup canยญtaloupe. 4- 1 cup watermelon.
1- 1 mediยญum bowl of pumpยญkin soup. 2- Roast beef sandยญwich. 3- 1/2 cup sugยญar-free chocoยญlate pudยญding. 4- 1 small clementine.
1- Fresh fruit and spinach salยญad. 2- A handยญful of fresh boiled brocยญcoli. 3- 1/2 cup cooked brown rice.
Snack
8 ounces low-fat strawยญberยญry yogurt
TLC (Therapeutic Lifestyle Changes) Diet
This diet aims to mainยญtain the ideยญal body weight and deterยญmine daiยญly caloยญrie intake.
The main goal is to lowยญer satยญuยญratยญed fats in the diet to lowยญer choยญlesยญterol levยญels. It also encourยญages folยญlowยญers to limยญit sodiยญum intake and take regยญuยญlar exerยญcise along with the food regimen.
Male folยญlowยญers conยญsume around 2500 caloยญries a day on this diet by folยญlowยญing a meal proยญgram, while women are recยญomยญmendยญed to limยญit their intake to 1800 caloยญries a day, mainยญly for choยญlesยญterol manยญageยญment. If weight loss is the intenยญtion, the TLC regยญiยญmen recยญomยญmends reducยญing these valยญues to 1600 caloยญries for men and 1200 for women.
What Can You Eat On The TLC Diet?
- The diet limยญits choยญlesยญterol intake to less than 200mg a day. Processed food and food conยญtainยญing satยญuยญratยญed fats, such as fatยญty meats and whole dairy, are also not recยญomยญmendยญed.
- Keep a daiยญly unsatยญuยญratยญed fat intake of around 25 to 30 perยญcent of total daiยญly caloยญries, and choose healthy fats to like: nuts and fish.
- Try to focus on healthy carยญboยญhyยญdrates such as brown pasยญta, vegยญetaยญbles, and whole grains.
- Increase your fibre intake. Vegยญetaยญbles, fruit, and beans are recยญomยญmendยญed to help ease digestion.
Vegan Diet (tie)
One of the most comยญmon quesยญtions dietiยญcians get from those conยญsidยญerยญing meatยญless meals is, โwill I get enough proยญtein?โ. The answer is yes! You can get proยญtein from othยญer sources besides meat like:
Legumes/beans, includยญing lentils, tofu and temยญpeh, and more and they proยญvide a valuยญable and cost-effiยญcient source of proยญtein, iron, some essenยญtial fatยญty acids, solยญuยญble and insolยญuยญble dietary fibre and micronutrients.
Also, those folยญlowยญing a vegยญan diet should choose foods to ensure an adeยญquate intake of calยญciยญum and zinc. Furยญtherยญmore, supยญpleยญmenยญtaยญtion of vitยญaยญmin B12 is required for peoยญple with strict vegยญan dietary patterns.
Lots of studยญies statยญed that a plant-based diet might proยญvide health benยญeยญfits comยญpared with meat-cenยญtred diets, includยญing reduced risks of develยญopยญing chronยญic disยญeases such as obeยญsiยญty, heart disยญease, colยญorecยญtal canยญcer, and type 2 diabetes.
Havยญing to say that, a vegยญan diet is not a mirยญaยญcle cure for all health issues. It is posยญsiยญble to eat an unhealthy vegยญan diet, espeยญcialยญly if you overeat processed food, and you do not have an adeยญquate intake of Vitยญaยญmin B12 and othยญer essenยญtial nutrients.
Ensure you stay healthy by eatยญing a wide variยญety of whole foods such as fruits, vegยญetaยญbles, grains, beans, nuts, and seeds. Most peoยญple have no trouยญble eatยญing a vegยญan diet, but if you have any health conยญcerns, you have to get in touch with a vegยญan health pracยญtiยญtionยญer to help out with that.
Nordic Diets
The New Nordic Diet was develยญoped in 2004. It focusยญes on seaยญsonยญalยญiยญty, minยญiยญmizaยญtion of waste, and localยญly sourced ingredients.
Main principles of the Nordic Diet
- Eat less red meat and more fish on your table.
- Switch high-fat meat for good lean qualยญiยญty red meat and eat less!
- Switch to oily fish (such as cod, salmon and mackยญerยญel). It is a healthy fat if you are going to use anothยญer oil so use oils low in satยญuยญratยญed fat (like canola)
- Eat more berries (e.g. raspยญberยญries, blueยญberยญries, blackยญberยญries and strawberries).
- Conยญsidยญer more whole grains (rye, oats and barley).
- Introยญduce more root vegยญetaยญbles (such as potaยญto, cabยญbage, kale, beetยญroot and spinach).
- Adding herbs to flavour food (e.g. dill)
- Eat organยญic proยญduce, where possible.
- Try to have some meals inteยญgratยญed with seaยญsonยญal proยญduce. It is less expenยญsive for you as it is cheapยญer for the farmers!
- Introยญduce more home-cooked meals
- Using slowยญer cookยญing methยญods (like bakยญing, boilยญing and stewing)
In addiยญtion to being a healthยญiยญer diet, the Nordic diet is said to be more eco-friendยญly, by proยญmotยญing things like seaยญsonยญal vegยญetaยญbles, and plant-based food over aniยญmal-based food, proยญmotยญing the use of fish from susยญtainยญable sources, and minยญiยญmizยญing the conยญsumpยญtion of manยญuยญfacยญtured food and waste.
Ornish Diet (tie)
The Ornish Diet was creยญatยญed in 1977 by Dr. Dean Ornish to help peoยญple โfeel betยญter, live longer, lose weight and gain health.โ
The diet is low in fat, refined carยญboยญhyยญdrates, and aniยญmal proยญtein, which Ornish says makes it the ideยญal diet. But itโs not just a diet. It is a lifestyle as It also emphaยญsizes exerยญcise, stress manยญageยญment and relationships.
Ornish Program Guidelines
What do you need to eat?
- Vegยญetaยญbles and salads
- Fresh fruits
- Whole grains include oats, barยญley, quinoa, brown rice, freekeh, wholeยญgrain pasยญta and wholeยญgrain bread.
- Legumes include lentils, chickยญpeas and dried or canned beans.
- Soy foods (tofu, temยญpeh, soyยญbeans, soymilk).
- Nuts, seeds, avoยญcaยญdo and plant oils such as olive and canola.
- For those who are not ready to go comยญpleteยญly vegยญeยญtarยญiยญan, up to 2 servยญings of fish and egg whites, up to 1 servยญing of lean poulยญtry, and 1โ2 servยญings of non-fat dairy foods per day.
- Up to 2 cups of green tea a day.
- Water, herbal teas, grain-based cofยญfee alternatives.
What To Avoid?
- Red meat
- Butยญter
- Trans fats, found in store-bought bisยญcuits, pasยญtries and fast foods
- Refined carยญboยญhyยญdrates found in foods such as bisยญcuits, cakes, many processed kinds of cereยญal, crackยญers, white bread, white rice and pasta
- Added sugยญars includยญing lolยญlies, and soft drinks
- Cafยญfeine (limยญit to 1 cup a day)
As for exerยญcise, Ornish stressยญes aerยญoยญbic activยญiยญties, resisยญtance trainยญing, and flexยญiยญbilยญiยญty; you decide what you do and when. To manยญage stress (a core eleยญment of the Ornish proยญgram), you can call on deep breathยญing, medยญiยญtaยญtion, and yoga. You can find a comยญbiยญnaยญtion that works for you and set aside someยญtime each day to practice.
Also, Dr.Ornish says that spendยญing time with those you love and respect, and leanยญing on them for supยญport, can powยญerยญfulยญly affect your health in the right ways.
The proยญgram to reverse heart disยญease or undo it is the one for which Ornish is best known, and itโs the only sciยญenยญtifยญiยญcalยญly proven proยญgram to do so in ranยญdomยญized conยญtrolled triยญals withยญout drugs or surgery.
If thatโs your aim, most foods with any choยญlesยญterol or refined carยญboยญhyยญdrates, oils, excesยญsive cafยญfeine, and nearยญly all aniยญmal prodยญucts besides egg whites and one cup per day of nonยญfat milk or yogurt are banned. Also, you will need to tarยญget your risk factors.
Targeting Your Risk Factors
While there are some risk facยญtors we canโt change, such as genetยญics, age and genยญder, the Heart Founยญdaยญtion lists some โmodยญiยญfiยญableโ risk facยญtors; we can take steps to address:
- Smokยญing โ both active smokยญing and being exposed to secยญond-hand smoke.
- High blood presยญsure.
- Eleยญvatยญed blood cholesterol.
- Being overยญweight.
- Diaยญbetes.
- Physยญiยญcal inacยญtivยญiยญty.
- Depresยญsion, social isoยญlaยญtion and a lack of social support.
Startยญing with tarยญgetยญing your risk facยญtors, the Ornish proยญgram or the undo it proยญgram is described as the first proยญgram sciยญenยญtifยญiยญcalยญly proven to reverse heart disยญease by optiยญmizยญing four essenยญtial areas of your life:
1- What do you eat?
2- How much do you move?
3- How do you manยญage stress?
4- How much love and supยญport do you have?
A sample Of Heart-Healthy Day Regimen
6 am Medยญiยญtaยญtion to start the day.
7 am A relaxยญing breakยญfast of a bowl of oats with low-fat soy milk (forยญtiยญfied with calยญciยญum and vitยญaยญmin B12) and fresh berries or sliced banana.
Folยญlow with a slice of wholeยญgrain toast with a thin spread of almond butยญter or natยญurยญal peanut butยญter, and a cup of herbal tea.
10 am Enjoy a mornยญing snack of fresh fruit and a cup of green tea.
12.30 pm Break for lunch and try a wholeยญgrain wrap with falafel (chickยญpea patยญties), houmยญmos and tabouli, a bowl of mineยญstrone with a wholeยญgrain roll, or a roastยญed vegยญetable and quinoa salยญad with chickยญpeas and tahiยญni dressing.
3.30 pm Snack on fruit and a small handยญful of nuts.
5.30 pm Enjoy a pre-dinยญner 30-minute walk with a friend or partยญner and chat about your day. Or, if you preยญfer, have an earยญliยญer dinยญner and make it a post-dinยญner walk.
7 pm Where posยญsiยญble, sit at the table and share this meal with othยญers. Balยญance your plate with lots of vegยญetaยญbles and salยญads, some whole grains and a porยญtion of plant proยญtein (or some fish or lean poulยญtry). Marยญiยญnatยญed tofu and vegยญetable stir-fry with brown rice.
Wholeยญgrain torยญtillas with Mexยญiยญcan beans, salยญad, salยญsa and guaยญcamole; Grilled salmon with sautรฉed vegยญetaยญbles.
Lentil and vegยญetable Shepherdโs pie; or barยญley and vegยญetable risotยญto with lean chickยญen breast. Finยญish with a fresh fruit salยญad or baked apple with a scoop of reduced-fat yogurt.
8.30 pm Relax before bedยญtime with a mug of warm soy milk or herbal tea and a good book or relaxยญing music.
More Benefits For Ornish Diet
The Ornish proยญgram benยญeยญfits more than just your heart. Studยญies have found that the same lifestyle changes can reverse type 2 diaยญbetes and stop, reverse earยญly-stage prostate canยญcer in men.
Change gene expresยญsion in over 500 genes. Meanยญing that even if youโve inherยญitยญed some โat riskโ genes, you can change how these genes โactโ to cause disยญease) and also lengthยญen telomยญeres, the ends of our chroยญmoยญsomes that conยญtrol the ageยญing process.
Other types of diet with the lowest ranking
We are not forยญgetยญting to menยญtion some diets that have the lowยญest rank on U.S. Newsโ list. Includยญing the keto diet, which is not a free pass to go hard on butยญter and processed meat (too much of which may increase the risk of colยญorecยญtal canยญcer, accordยญing to the World Health Orgaยญniยญzaยญtion.
Also, the process of changยญing body fuel from carยญboยญhyยญdrates to fat can cause elecยญtrolyte disยญturยญbances, which can lead to leg cramps.
Besides, limยญitยญing your intake of fruit and vegยญetaยญbles will reduce your conยญsumpยญtion of fibre and can increase your risk of conยญstiยญpaยญtion. And some sympยญtoms of keto flu, are brain fog, fatigue, dizziยญness and insomnia.
Dukan Diet, which is a high-proยญtein diet, is too restricยญtive to be durable. But, most peoยญple lose sigยญnifยญiยญcant weight (often, of mostยญly water) on some high-proยญtein foods.
They typยญiยญcalยญly gain that back and then lose some in the long term. You need to think about a dietary approach thatโs going to serve you for life, not for a while.
Also, the Whole30 diet, which is a very restricยญtive diet plan, elimยญiยญnates sevยญerยญal entire food groups (grains, legumes, dairy) with no sciยญenยญtifยญic basis for elimination.
Types of Diets-Best Diet to lose weight
Final Thoughts!
Like most diets, the effecยญtiveยญness of the dietary plans above may also depend on the individualโs overยญall state of health and nutriยญtionยญal intake before starting.
All dietary proยญgrams should go hand-in-hand with an active lifestyle and modยญerยญate exercise.
Losยญing a lot of weight fast can be danยญgerยญous. So always seek medยญical advice before startยญing a diet to find out if the stratยญeยญgy you want to folยญlow is right for you.