For the fifth year in a row, the Mediterranean diet has been ranked the best overall diet in the US News & World Report’s annual diet list. The DASH diet and the flexitarian followed closely behind in a tied second place.
All three of these diets have a lot in common; they’re all well researched with proven health benefits, they all recommend reducing or eliminating processed foods and replacing them with fruits, vegetables, lentils, beans, nuts, seeds, and whole grains. In addition, they offer a lot of variety, flexibility, and few rules.
The Med and dash diets have a lot of health benefits, reducing risks of certain cancers, heart disease, and diabetes.
Dieting in a more sustainable way
Let’s be honest, ladies, how many of us have given up on day three or four of a diet when cravings overcome us?
The Mediterranean and Dash diets are less likely to have these cravings crash because it’s all about flexibility and moderation. You don’t need to cut out your favorite foods; simply eat them in moderation.
Many nutrition experts believe that the Med and Dash diets see greater long-term success because they’re easy to follow, making them easier to sustain long term. Adding fresh fruit and veggies, whole grains, and fish to your diet is more manageable and feels more sustainable than battling against a diet full of restrictions.
Both diets follow an approach based on improving health, as opposed to a deficit approach based on foods to avoid and cut out.
Top tips for changing your eating habits
- You don’t have to become vegan, veggie, or even pescatarian – Just add more fresh fruit, veggies, beans and lentils into your diet.
- Take it slow – Remember, long term changes don’t happen overnight
- Reduce your alcohol intake – If you can’t cut alcohol out completely, limit the days you drink. For example, only drink on weekends. And try to stick to lower-alcohol options such as a white wine spritzer rather than a full glass of wine.
- Personalize your plate – Remember, everyone’s plate will look different from each other, and your plates will look different day-to-day.
- Use Zotrim – Struggling with your energy and cravings? Zotrim can help curb those cravings and cut out snacking without losing energy.
- Seek professional help – If you’re not sure what food groups you should be eating or filling your plate with, meet with a registered dietitian or nutritionist to help you.
Health trends for 2022 and beyond
Even outside of the Med and Dash diets, nutrition experts see health trends heading towards less meat, less alcohol, and less sugar. Despite some criticism from dietary guidelines, experts say that many people are taking the initiative to make positive steps toward healthy decisions.
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In December, federal officials released the 2020–2025 Dietary Guidelines for Americans; however, they didn’t include the reduction in the recommended daily intake of alcohol and sugar, which some health and nutrition organizations have criticized.
The American Institute for Cancer Research gave a statement revealing that The Dietary Guidelines Advisory Committee found that the current evidence does justify tightening the alcohol guideline for men to match the recommended limit for women, to no more than one drink per day.
While the Dietary Guidelines for Americans didn’t consider or implement these changes, experts say they’re still noticing a gaining momentum for plant-based, lower-sugar, lower-alcohol lifestyles. In addition, intermittent fasting is also likely to gain interest.
This isn’t to say there’s less interest in sugar and red meat, but there’s a different approach, with a shift away from sodas and towards drinks like flavored sparkling waters, and a more flexible approach, with consumers choosing more meatless meals. More and more often, people are interested in their overall health and wellbeing, as opposed to trying to reach a goal weight.
Also Read: 14 healthy food swaps for weight loss
Therefore, it’s no wonder that diets like the Mediterranean and Dash diet are gaining popularity, especially with evidence to support they’re a long-term sustainable option for healthy living.
Ready to try the Med or Dash diet for yourself?
So, there you have it, ladies! There’s no doubt about it, the Med and dash diets have a lot of health benefits, reducing risks of certain cancers, heart disease, and diabetes.
We know you’ve got this, ladies, but if you need a helping hand, did you know that Zotrim can help you to curb cravings? Our 100% natural ingredients have been carefully selected to help you burn fat, reduce cravings, and boost your metabolism.