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Starving and counting calories to lose weight? Was yesterday! This is also reflected in the ranking of the US News & World Reports , which annually selects the most effective diets . The Mediterranean diet made it to first place in the 2022 expert ranking . This is a holistic concept that focuses on a balanced diet in the style of Mediterranean countries such as Italy or Greece.
The diet helps you lose weight, ensures a strong, healthy heart and is even said to prevent diseases such as diabetes or cancer. But the other methods, which the team of experts has chosen as the best diets of 2022, are also pursuing exciting approaches and actively contribute to losing weight and maintaining a slim shape in the long term, instead of falling victim to the notorious yo-yo effect to fall.
Every healthy diet follows its own plan and this usually includes avoiding certain things such as foods that are high in fat or carbohydrates and calories. However, this does not mean that the individual diet meals cannot taste good and at the same time keep you full for a long time. And a quick preparation is not out of the question either, because a nutrient-rich diet does not necessarily go hand in hand with more cooking stress and calorie counting.
Below you will find out which diets are among the best and what makes them special . We also give you helpful tips to help you choose your diet method .
1: MEDITERRANEAN DIET — THE BEST AND HEALTHIEST DIET WITH PLEASURE —
The Mediterranean Diet (also known as the Mediterranean Diet) is more of a diet than a fast diet. Food such as fresh vegetables, fruit, whole grain products, nuts and legumes are the focus of daily nutrition. Fish and seafood may also be consumed regularly.
Healthy fats such as omega-3 fatty acids play a key role in the best diet 2022 : Particularly high-quality olive oil — as is typical for southern recipes — is recommended as a healthy source of fat. Enjoyment is by no means neglected with this diet: even a glass of wine is allowed every now and then. Only sugar and red meat should be drastically reduced.
2: DASH DIET — THE BEST DIET FOR HIGH BLOOD PRESSURE —
You can lose weight without harming the body with the DASH concept, which is considered one of the healthiest diets in 2022. Above all, a lot of fat and cholesterol-containing food is removed from the menu. The diet was developed by doctors to prevent high blood pressure and cholesterol levels .
A conscious diet with plenty of vegetables, whole grain products, low-fat dairy products and lean meat can also be used wonderfully to lose a kilo or two. It is not uncommon for high blood pressure to go hand in hand with weight gain.
3: FLEXITARIAN DIET — LOSING WEIGHT THANKS TO THE OCCASIONAL AVOIDANCE OF FISH AND MEAT —
The flexitarian diet is also currently one of the best diets and is ideal for all those who want to eat a more varied and overall healthier diet without having to completely do without fats from meat and fish. The principle: there is significantly less animal food on the plate than usual, but the proportion of plant-based food is increased . And very important: Meat and fish are of particularly high quality. If so, then yes!
As the name of the method suggests, this diet allows for maximum flexibility. Since there are no fixed bans, it is also extremely suitable for everyday use. The aim is to consciously reduce fish and meat consumption and to make use of the resulting health benefits without having to severely restrict oneself. The latter may ensure that the flexitarian diet is not only followed for a few weeks, but also in the long term.
4: MIND DIET — A DIET FOR BRAIN HEALTH —
The combination of the Mediterranean diet and the DASH diet is called the MIND diet. In particular, Mediterranean and antihypertensive foods are permitted. But that’s not all. The method, which is a low-carb concept , is also based on the strategy of eating as much as possible, which has a positive effect on brain activity . These include healthy fats like fish, nuts and olive oil, as well as green leafy vegetables. The carbohydrates found in junk foods and sweets, as well as fat in the form of butter and red meat, are absolutely taboo.
Physical diseases such as Alzheimer’s, Parkinson’s, dementia and Co. should be actively avoided by following the MIND diet. Instead, memory performance should be maintained into old age .
5: MAYO CLINIC DIET — THE BEST DIET TO GET RID OF BAD HABITS —
The Mayo Clinic Diet aims to lose ten to five pounds a week. The method is essentially about replacing bad habits with good ones . And it’s not just about what you eat, but also how you eat it. Bad routines like eating in front of the TV are exposed and discarded. Sport and a healthy lifestyle are also discussed.
The relatively quick weight loss is a nice side effect. In the long term, however, the Mayo Clinic diet aims for a complete change in diet , which does not happen overnight. Incidentally, the diet is particularly recommended for the prevention of type 2 diabetes.
6: TLC DIET — DIET FOR IMPROVED HEART HEALTH —
In the case of high cholesterol, the TLC diet in particular is said to be effective and healthy. The menu therefore includes a lot of vegetables, grains, fruit and lean meat, while consuming as little fat as possible. This diet lowers cholesterol levels , which reduces the risk of heart disease.
The program is also ideal for losing weight. All you have to do is adjust the number of calories allowed.
7: KETO DIET — DIET REDUCING THE RISK OF DISEASES SUCH AS TYPE-2 DIABETES AND EPILEPSY —
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
A ketogenic diet is an effective way to lose weight and lower risk factors for disease. In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.
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