Nutrition professionals often cringe at the "New Year, New You” movement. Many dieters who have good intentions but aren't strict enough to follow crazy diets end up disappointed. This is not an excuse to abandon well-intentioned goals for healthy eating. There is hope: U.S. News and World Report's board made up of a group of dietitians and health experts reviews all major diet plans on a regular basis in order to determine which ones are most effective for overall health and well-being. These are the top three diets for 2022 if you're looking for healthy lifestyle changes.
The Top 3 Diet Plans
U.S. News scores diets annually. It evaluates them using a variety of criteria, including safety, ease-of-use, and ability to achieve long-term weight loss. The scores are tabulated, and then diets are ranked. The top three diets were the Mediterranean Diet, DASH Diet, and Flexitarian. Flexitarian was tied for second. The top five were completed by the Mayo Clinic Diet and MIND Diet. We break down each diet below.
1. Mediterranean Diet
The Mediterranean Diet came in first (for the third consecutive year) with an overall score 4.2/5. It is a regular contender for the top diet of the year. This plan, which is similar to other top diets, does not restrict food choices. It emphasizes whole foods, variety, and olive oil. Red meat, added sugar, and eggs are restricted. However, dairy and poultry are recommended in moderation. In keeping with the Mediterranean lifestyle, wine is allowed in moderation. A day with a Mediterranean diet could include avocado toast with whole grain bread for breakfast, salmon with whole wheat pita, crudite for lunch, and couscous with an olive oil-based dressing for dinner. You could snack on yogurt, nuts, and fresh fruits.
Health benefits
The diet's focus on plants and minimally processed foods has been shown to reduce the risk of many chronic diseases and increase life expectancy. Research also shows that certain cancers can be prevented by the Mediterranean diet.
Although the diet is intended to reduce heart disease risk, many studies have shown that it can help with weight loss.
Five studies were reviewed and found that the Mediterranean diet was more effective in weight loss than a low-fat diet after one year. It produced comparable weight loss results to a low-carb diet.
A study of more than 500 adults found that adherence to the Mediterranean diet was associated with twice as much weight loss maintenance.
The Mediterranean diet also encourages the consumption of lots of antioxidant-rich foods. This may help reduce inflammation as well as oxidative stress .
2. DASH Diet
The DASH diet tied for second with the Flexitarian Diet (more details below) is a refreshingly sensible way to eat. This plan was originally developed using research from the National Heart Lung and Blood Institute, part of the National Institute of Health in the 1990s. It aimed to reduce sodium and hypertension by a well-balanced diet. It has been proven successful by scientific evidence for years. DASH has also been shown to be effective in weight loss, prevention of Type 2 Diabetes and other chronic diseases such as cardiovascular disease and Type 2 diabetes.
DASH emphasizes the importance of vegetables and fruits in every meal. It also includes lean meats and seafood. Although sugar is not allowed, added sugars are permitted. Meat-free meals are encouraged. Herbs and spices are used to enhance flavor and reduce sodium. DASH can include a vegetable omelet, whole grain cereal with skim milk for breakfast, a green leaf salad with chicken or beans, and a piece of whole grain bread and whole wheat bread for lunch. A piece of salmon with broccoli, spaghetti squash, and low-fat yogurt may be included as part of a day's DASH.
Health benefits
DASH diet has been proven to lower blood pressure and other risk factors for heart disease. It may also lower your chances of developing colorectal and breast cancers (8TrustedSource, 9TrustedSource, 9TrustedSource, 10TrustedSource, 11TrustedSource).
The DASH diet is also proven to help with weight loss. A review of 13 studies showed that the DASH diet helped people lose more weight in 8-24 weeks than those on a control diet.
A 12 week study of obese adults found that the DASH diet reduced total body weight, bodyfat percentage and absolute body fat in participants. It also preserved muscle strength.
3. Flexitarian Diet
The Flexitarian eating style continues to gain popularity with people who want to eat more plant-based foods. It has a tie score with the DASH diet of 4.0/5. Dawn Jackson Blatner, registered dietitian, created this mixture of mostly vegetarian foods and the freedom to eat meat whenever it suits you. This semi-vegetarian diet is also good for weight loss and heart health. Whole grains, whole grains, legumes, seeds, milk or plant-based alternatives to dairy, and healthy plant-based oils are all encouraged. Flexitarian days may include oatmeal with nuts and berries as breakfast, whole grain crackers and almond butter with fruit for snack, and bean burgers with avocado for lunch. Dinner might include a tofu (or chicken) stir-fry.
Health benefits
Numerous studies have shown that a plant-based diet can lower your risk of developing chronic diseases. This includes improved metabolic markers and lower blood pressure. It also reduces the risk of developing type 2 diabetes. You can also lose weight.
The benefits of flexible diets include a lower risk of type 2 diabetic and improved metabolic health.
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