Exploring the Path to Healthy and Effective Diets
In the journey of pursuing a healthy life, diet is undoubtedly a crucial aspect. The U.S. News & World Report publishes an authoritative list of the best diets every year. The expert group ranks a large number of diets based on seven important categories, covering diet safety, short-term and long-term weight loss effects, ease of following, nutritional integrity, and the potential to prevent or control diabetes and heart disease. Although the order of the 2022 list is slightly different from that of 2021, the top five choices among the 40 evaluated diets remain largely unchanged. These selected diet plans have their own characteristics, providing diverse options for people with different needs.
1. Mediterranean Diet: A Fusion of Nutrition and Lifestyle
The Mediterranean diet once again topped the list in 2022, marking its fifth consecutive year of this honor. It is widely regarded as a model for nutrition, disease prevention, health, and longevity. The Mediterranean diet is not uniform. Diets in different regions such as Greece, Italy, and Spain have the same principles but their own characteristics. It emphasizes more of a combination of diet and lifestyle rather than a rigid recipe. Reducing the intake of processed foods and increasing the consumption of fiber-rich and nutritious agricultural products and natural foods is the key to weight loss.
(1) Dietary Composition
Rich in vegetables, fruits, whole grains, nuts, legumes (such as various beans, lentils, peas, chickpeas), and olive oil.
Consume fish several times a week and an appropriate amount of poultry, eggs, and dairy products.
Strictly limit processed foods, added sugars, and red meat.
(2) Lifestyle Advocacy
Encourage at least two and a half hours of moderate-intensity activities per week, such as recreational exercises like walking and gardening, accompanied by a few days of muscle-strengthening exercises.
(3) Unique Advantages
It naturally provides a variety of anti-inflammatory and antioxidant agents, including antioxidants in moderate amounts of red wine (although not essential). For women, one 5-ounce glass of red wine per day, and for men, two glasses, is within the normal range. From a health benefit perspective, its nutrition is balanced and can provide a variety of filling and satisfying foods. Numerous studies have shown that it is beneficial for improving metabolic syndrome, type 2 diabetes, heart disease, obesity, and cancer. According to data from the Centers for Disease Control and Prevention, heart disease is the leading cause of death among American adults, and the Mediterranean diet performs well in preventing heart disease. A 2018 Italian study found that following this diet was associated with less weight gain and slower waist circumference growth over 12 years.
(4) Shortcomings
There is a lack of guidance on specific portion sizes, calorie goals, and meal configurations, which may make some people feel at a loss. The diet cost is relatively high, but it can be reduced by purchasing seasonal agricultural products, bulk grains, and canned legumes. It usually requires self-cooking. If you want to follow this plan systematically, you can consult a registered dietitian to develop a personal meal plan. You can also use meal delivery services, recipes, and a wealth of online resources.
2. DASH Diet: Multi-Effective in Lowering Blood Pressure and Promoting Health
The "Dietary Approaches to Stop Hypertension" (DASH diet), ranking second on the 2022 list, is promoted by a subsidiary of the U.S. National Institutes of Health and is applicable to a wide range of people, not just those with hypertension.
(1) Dietary Features
It draws on elements of the Mediterranean diet but has a very specific dietary pattern. Based on an individual's daily calorie needs, it specifies the intake of specific portions of food from different food groups. For example, a 1600-calorie DASH diet (suitable for women over 40) includes 6 servings of grains per day (emphasizing whole grains), 3 - 4 servings of vegetables, 4 servings of fruits, 2 - 3 servings of low-fat dairy products, 3 - 4 ounces of lean meat, etc., 3 - 4 servings of nuts, etc. per week, 2 servings of fats and oils per day, 3 or fewer servings of sweets per week, and a daily sodium intake of no more than 2300 mg.
(2) Lifestyle Concept
Emphasize long-term adherence. As part of a healthy lifestyle, it also includes limiting alcohol consumption, coping with stress, regular exercise, not smoking, and getting enough sleep.
(3) Significant Benefits
After in-depth research, in addition to effectively lowering blood pressure, it can also promote weight loss, protect heart health, and reduce the risk of type 2 diabetes and stroke. This diet has existed for more than twenty years. It is relatively simple to operate. Although the weight loss speed may be slow, it has strong long-term sustainability.
(4) Limitations
For those seeking a plant-based diet, there is a lack of obvious animal protein substitutes, and the healthy fat content is slightly low. Because the diet pattern is very specific, if you want to customize it according to personal preferences, you need to consult a dietitian to obtain a personalized DASH plan.
3. Flexitarian Diet: A New and Flexible Option of Vegetarianism
Since being reported by The New York Times in 2004, the flexitarian diet has remained popular for nearly twenty years and ranked second for the second consecutive year in the 2022 list.
(1) Core Characteristics
It is mainly vegetarian with occasional addition of animal protein. However, there is no fixed pattern to follow. There are no universal guidelines for the frequency of consuming animal products or the overall composition of a meal. The best way to control weight and maintain health is to eat more whole plant-based foods and less processed foods. For example, choose a vegetable and grain bowl instead of vegan processed foods. On the basis of a diet mainly composed of plant-based foods and proteins, occasional consumption of animal foods can obtain more nutritional and health benefits.
(2) Health Effects
Many studies have shown that a plant-based diet is helpful in reducing weight and the incidence of chronic diseases, including improving metabolic health indicators, blood pressure, and reducing the risk of type 2 diabetes. Young people have a relatively high acceptance of it, believing that one does not have to be completely vegetarian or a meat-eater but can be in between.
(3) Unsolved Problems
Although flexibility is an advantage, for those who pursue a clear diet label, its classification is not clear enough. A 2021 study in the journal Appetite divided it into three categories: Climatarians (limiting the consumption of beef and lamb), One Step Closer to Animals (eliminating chicken consumption), and Reductionism (reducing the consumption of all meats), providing a more definite choice direction for those with specific needs.
4. MIND Diet: A Guardian of Brain Health
The MIND diet rose from fifth place on the 2021 list to fourth place. It combines the characteristics of the Mediterranean diet and the DASH diet, focusing on brain health. Its goal is to prevent dementia and age-related cognitive decline. At the same time, it also helps with weight loss and overall health. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
(1) Dietary Key Points
There is no fixed diet plan. It mainly guides people to eat more than 10 kinds of foods beneficial to brain defense, such as six or more servings of leafy green vegetables per week, at least one serving of other vegetables (preferably non-starchy) per day, five or more servings of nuts per week, two or more servings of berries per week, four or more servings of legumes per week, olive oil as the main seasoning and cooking oil, three or more servings of whole grains per day, one or more servings of fatty fish rich in omega-3 fatty acids such as salmon, sardines, mackerel, trout, and tuna per week, two or more servings of non-fried poultry per week, and one glass of red wine per day. At the same time, it lists five kinds of foods to avoid, such as less than 1 tablespoon of butter and margarine per day, one or fewer servings of cheese per week, no more than three servings of red meat per week, less than one serving of fried foods per week, and no more than four servings of pastries and candies per week.
(2) Health Achievements
Because it is relatively new, there is relatively little research on it. However, the existing research results are impressive. A 2015 study of nearly 1,000 elderly people found that those who strictly followed the MIND diet had a 53% lower risk of developing Alzheimer's disease. A 2021 study showed that it has a protective effect on Parkinson's disease, with a delay of up to 17 years in women and 8 years in men.
(3) Potential Shortcomings
A 2020 study of more than 6,500 obese patients found that the MIND diet had no significant effect on body weight or waist circumference. One of the reasons for the poor weight loss effect is the lack of information on how to translate its guidelines into specific meal plans and recipes. Although there are books and online resources, if you want to customize a plan according to personal diet preferences and weight loss goals, professional guidance is still needed.
5. Mayo Clinic Diet: A Healthy Diet Plan from a Medical Center
The Mayo Clinic diet ranked jointly fifth on the list.
(1) Dietary Planning
Follow a 12-week plan, eat unlimited amounts of vegetables and fruits, consume whole grains and healthy fats, and only intake the natural sugars in fruits. It includes two phases. The first phase, "Lose It!", claims that by focusing on weight-related lifestyle habits, 6 - 10 pounds can be lost in two weeks. Two weeks later, the next phase, "Live It!", focuses on a healthy and balanced way of calorie consumption (without the need for precise calculation), emphasizing a long-term and sustainable lifestyle.
(2) Advantages and Highlights
It comes from the renowned American academic medical center, which focuses on comprehensive healthcare, education, and research. The diet plan is based on health habits that have been researched and proven in practice. You can view sample meals based on various diet styles such as vegetarian, healthy keto diet, and Mediterranean diet on its website.
(3) Inconveniences
It requires a paid subscription. The digital version costs $49.99 per month, and if you subscribe for a year, it is only $19.99 per month. The subscription service includes meal plans, recipes, food trackers, virtual group video conferences, access to a private Facebook group, home workouts, psychological tests for assessing diet mentality, as well as guidance on behavior change, nutrition, sleep, stress management, and goal setting.
6. TLC Diet: A Dietary Guide for Heart Health
TLC stands for Therapeutic Lifestyle Changes. It entered the top five in 2022. The plan was first created in 2002.
(1) Dietary Requirements
25 - 35% of daily calories come from total fat (less than 7% from saturated fat, 10% from polyunsaturated fat, 20% from monounsaturated fat), 50 - 60% from carbohydrates (including 20 - 30 grams of dietary fiber), about 15% from protein, and a daily cholesterol intake of less than 200 mg. Other options for reducing LDL cholesterol include consuming 2 grams of plant sterols or sterols per day or 10 - 25 grams of soluble fiber per day. Only consume enough calories to reach or maintain a healthy weight.
Encourage the consumption of whole natural foods such as vegetables, fruits, legumes, nuts, and whole grains, which meet the cholesterol limit requirements. And because 20% of calories are allowed to come from monounsaturated fat, avocados and extra virgin olive oil can be consumed without worry, similar to the Mediterranean diet.
(2) Exercise Recommendations
Perform at least 30 minutes of moderate-intensity physical activity on most days of the week (preferably every day), such as brisk walking.
(3) Positive Effects
It is released by the U.S. National Institutes of Health, aiming to control the risk of heart disease by adopting a heart-protective lifestyle. It can effectively control cholesterol, help with weight loss, and reduce the risk of other chronic diseases.
(4) Disadvantages Analysis
The proportion of carbohydrates is high and the protein is moderate, which may not be reasonable for some people. For those with less activity or lower energy needs (including the elderly), the recommended calorie intake from carbohydrates is usually no more than 40%. Active people usually need more protein, depending on their exercise methods and goals. Translating dietary data into actual meals is challenging, and some of the recommendations are outdated. For example, jelly is recommended as a dessert, which has high sugar content and low nutritional value. If you decide to try this diet, you can consider modernizing the plan and focusing on whole foods. If you have special circumstances such as food allergies or need to adapt to an active lifestyle, you can consult a registered dietitian to customize a plan.
7. Volumetrics Diet: A Wonderful Method of Losing Weight by Quantity
Many people think that losing weight requires eating less, but the Volumetrics diet breaks this concept. It was developed by an expert from Pennsylvania State University more than 20 years ago. The core is to fill the stomach by eating a large amount of low-energy-density foods to achieve weight loss.
(1) Dietary Principles
Although there are no food taboos, it focuses on energy density, that is, the relationship between the calorie content and portion size of food. Encourage the consumption of low-energy-density foods, such as non-starchy vegetables, fruits, and broths rich in water, an appropriate amount of whole grains, lean protein, legumes, lentils, and low-fat dairy products. Limit the intake of bread, cheese, and high-fat meats. Control fried foods, sweets, and candies. You can choose food by yourself. When choosing high-energy-density foods, reduce the portion size. Eat more low-energy-density healthy foods, such as salads, broccoli, and fresh fruits. For example, the calorie content of a cup of seedless grapes is the same as that of two small cookies.
Encourage keeping a food diary. Start with an extra 150 steps per day and gradually reach 10,000 steps per day. When trying this diet method, first increase the portion size of low-calorie whole foods, and then balance it with a moderate to small amount of high-calorie whole foods. And there should be an appropriate amount of snacks.
(2) Weight Loss Effect and Basis
The plan is estimated to lose 1 - 2 pounds per week. Although there is research support, the results are a bit old. However, some studies including those by the developer have shown that this diet is an effective strategy for controlling hunger and weight.
(3) Advantages and Disadvantages
The main advantage is that there is no absolutely forbidden food. It emphasizes a balanced indulgence, which is conducive to long-term adherence. The disadvantage is that it requires an understanding of the relationship between food energy density, portion size, and nutrition, which may be troublesome for some people. And the core premise is not always correct. For example, a small amount of nuts, nut butters, half an avocado, or a few pieces of dark chocolate may make people feel more satisfied than a large amount of low-energy-density foods. In addition, it may lead people to consume low-calorie, highly processed "diet" foods containing artificial sugars. These products are lack of nutrition and contain artificial sweeteners, which may affect appetite regulation.
8. WW (formerly Weight Watchers) Diet: A Personalized Weight Loss Aid
The WW diet ranks high because of its in-depth research, long history, and moderate method. Its latest PersonalPoints plan can be customized according to the personal diet and lifestyle preferences of each member.
(1) Dietary Services
Members can use a meal planner and more than 10,000 recipes, food trackers, a restaurant database, on-demand workouts, 24/7 coach chats, and weekly progress reports.
(2) Weight Loss Effectiveness
The U.S. News & World Report cited a 2017 study in The Lancet. A study of more than 1,200 overweight or obese patients found that participating in the WW plan for at least 12 weeks was more effective than providing simple weight loss advice and self-help materials.
(3) Applicable Population and Disadvantages
It is suitable for those who like a community atmosphere, use digital tools, and prefer an organized, accountable, and flexible diet plan. The disadvantage is that it adopts a membership model, and the cost varies depending on the plan. The lowest three-month membership is about $13 per month.
9. Low-Ranked Diets: Warnings for Cautious Selection
The three lowest-ranked diets are the GAPS diet, the Dukan diet, and the modified ketogenic diet. Although they may cause weight loss in the initial stage, experts are worried that they may be difficult to adhere to in the long term. This is an important factor to consider when choosing a new diet.
(1) GAPS Diet
GAPS stands for Gut and Psychology Syndrome Diet. It is an elimination diet used to treat gut and psychology syndrome, aiming to explore the relationship between food and the health of the digestive system, brain, and other parts of the body. The expert group of the U.S. News & World Report ranked it low due to a lack of research support, high difficulty in maintenance, and high cost. This diet requires first eliminating some foods and then reintroducing them one by one to determine which foods may cause digestive and brain function problems. It includes a six-stage strict detoxification process and a complete GAPS diet plan, covering fish, meat, animal fats, eggs, fermented foods, and vegetables. All foods should be organic and fresh, and there is a long list of specific GAPS foods to avoid, including all processed foods.
(2) Dukan Diet
The Dukan diet is a high-protein diet plan. It is claimed that 10 pounds can be lost in the first week, and then 2 - 4 pounds can be continuously lost per week until the weight loss goal is achieved. It has four phases and many strict rules. For example, there is a specific oat bran intake in different phases, the consumption of vegetables and fruits is limited and can only be eaten on specific days, and in the third phase, only one or two servings of starchy foods such as legumes, rice, and potatoes can be eaten per week. The U.S. News & World
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