6 Diets That Really Work
They're easy to find, hard to follow and the results rarely support the hype. Forget the fad diets and follow one that doctors' recommend and that have been proven to improve health and weight loss. Here are 6 diets that work.
1>> THE MEDITERRANEAN DIET
The Mediterranean diet has been the subject of numerous research studies and, as the name suggests, focuses on dishes popular in countries bordering the Med. Following the Mediterranean diet could, according to some notable studies, lower your risk of heart disease, chronic illness, and obesity.
Vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats like olive oil are abundant in this diet. It generally entails a restricted intake of meat and dairy products. White bread, pasta, deli meats, and other processed meats, oily foods with added sugars and sugary pastries are also avoided. Over a 12 year period, a significant survey of over 26,000 women revealed that those who followed the diet had a 25% lower chance of getting cardiovascular disease.
Some well-known celebrities who are dedicated followers of the Mediterranean diet are Penelope Cruz, Robert De Niro and Lady Gaga.
2>> VEGAN DIET
Another eating strategy supported by research findings is the vegan diet. When followed correctly, a vegan diet is very nutritious. Studies have shown it can lower the risk of chronic illnesses and help weight reduction. Vegan diets, unlike most others, exclude all animal products. Most plant only eaters embrace veganism as a way of life that aims to eliminate all types of animal exploitation and suffering, whether for food, clothing, or any other reason.
Plant-based items, such as fruits and vegetables, are the main focus of a vegan diet. Peas, beans, lentils, nuts and seeds, bread, grains, pasta, dairy substitutes like soy milk, coconut milk, almond milk, and vegetable oils are also essential in a vegan diet and are good sources of protein. In seven out of eight studies, a vegan diet was shown to increase glucose control and help with weight loss. Joaquin Phoenix, Forest Whitaker and Jessica Chastain are among the famous followers of the vegan diet.
3>> PALEO DIET
A Paleo diet is based on foods likely to have been consumed during the Palaeolithic era, between 2.5 million to 10,000 years ago. A Paleo diet generally consists of lean meats, fish, fruits, nuts and seeds.
It restricts foods that were made popular around 10,000 years ago when farming began. Dairy products, legumes, and grains are among these foods and are consumed in moderation in a Paleo diet. The goal is to eat in a more similar way to what early people consumed based on the idea that the human body is genetically unsuited to the contemporary food, dairy, grains, and legumes, that arose from farming methods. Since then obesity, diabetes, and heart disease are all on the rise, and some claim modern diets are a contributing reason. A study conducted on 70 obese post-menopausal women published in the 'European Journal of Clinical Nutrition' showed that after 6 to 12 months, a Paleo-like diet could lead to lower waist circumferences and blood triglyceride. Matthew McConaughey, Jessica Biel, Miley Cyrus, Uma Thurman, and Jack Osbourne are among the celebrities who have purportedly benefited from the Paleo diet.
4>> PORTFOLIO DIET
The Portfolio diet is a 2,000 calorie cholesterol-lowering eating plan that incorporates nuts, legumes, and various sources of dietary fibre. The Portfolio diet, created by Canadian lifestyle researcher Dr David Jenkins, focuses on including a handful of essential 'portfolio' items in the daily diet. These are foods that have been proven to decrease blood cholesterol levels and increase weight loss. Several studies conducted between 2000 and 2021 have found that the Portfolio Diet can effectively reduce cholesterol levels and combat risk factors for heart disease. A recent study revealed that the diet lowered cholesterol by up to 17% when followed correctly.
The Portfolio Diet follows a strict regimen, with breakfast, for instance, consisting of soy milk, oat bran cereal with chopped fruit and nuts, oatmeal bread, sterol-enriched margarine, and jam. Lunch contains cold soy cuts, oat-bran toast, bean soup, and fruit while the dinner menu includes stir-fry with vegetables, tofu, fruit, and nuts. Although no specific foods need to be avoided with this diet, reducing your sugar and processed food intake may be advantageous. Many celebrities adhere to this diet, including Woody Harrelson, Jared Leto and Anne Hathaway.
5>> DASH DIET
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet was first introduced at a meeting of the American Heart Association in 1996 and published in the New England Journal of Medicine the following year. The diet essentially offers a non-pharmaceutical strategy to reduce high blood pressure and the risk of associated disease. Raised blood pressure is a key risk factor for cardiovascular disease and is the leading cause of stroke in Ireland, affecting almost one million individuals.
Vegetables, fruits, and whole grains are abundant in the DASH diet. Dairy items that are fat-free or low-fat, fish, poultry, beans, and nuts are all included. Food that are rich in saturated fat, such as fatty meats and full-fat dairy products, are restricted.
Lead dietitian Kate Patton, based at the Cleveland Clinic, has researched the DASH diet and believes that those who follow DASH can reduce their blood pressure in as little as a few weeks.
However, the DASH diet can also help with weight loss.
For 2021 the Mediterranean diet beat the DASH diet to get the number one spot, but DASH came joint second, on the overall list of Best Diets, compiled by U.S. News and World Report. Cristina Aguilera and Jennifer Hudson follow the DASH Diet.
6>> WW DIET
This famous weight-loss program was known globally as ‘Weight Watchers’. The business was redesigned in 2018, making the program more focussed on wellbeing rather than weight loss. Weight Watchers employs a simple calorie-counting method that is customised based on your age, weight, height, and sex. On the app or website, you can keep track of everything you eat and drink, as well as your exercise programme.
The WW diet encourages people to avoid sugar and saturated fat foods such as cakes and fizzy drinks. A previous research study published in the Annals of Internal Medicine found that participants who followed the WW diet consistently lost more weight than those who did not. This diet is used by several big-name celebrities, including Oprah Winfrey and Jessica Simpson.