Tag Archives: best diet

DASH Diet is Ranked Best Overall Diet

The DASH diet is ranked as the best overall diet in the U.S. News & World Report yearly diet ranking, which is the seventh consecutive year it has won number one.

Dash Diet

The DASH diet is ranked the best overall diet again. Photo by Fitness and Freebies

“DASH” is known as dietary approaches to stop hypertension. This eating plan deals with consuming whole grains, fruits, and vegetables while minimizing salt. The National Heart, Lung, and Blood Institute developed it to help individuals lower high blood pressure. This is a great diet plan in my opinion because it is less restrictive and easy to follow. You will lose weight fast just by eating more fruits and vegetables while including more whole grains in your diet.

U.S. News & World Report rated 38 different diet plans, with rankings based on reviews from an expert panel of doctors who specialize in diabetes, weight loss, and heart health, as well as nutritionist and dietary consultants.

In ranking the diets, the experts considered many factors, including the likelihood of short and long term weight loss, how easy it is to follow a specific diet, and how well the diet protects against heart disease and diabetes.

The Mediterranean diet came in second overall, after the DASH diet, while the MIND diet took third place. The Mediterranean diet emphasizes on eating whole grains and plenty of fruits and vegetables while drinking alcohol occasionally. The MIND diet, which was added last year, mixes elements of the DASH and Mediterranean diets. It focuses on boosting brain health.

Connie Diekman, director of university nutrition for Washington University in St. Louis, says lifestyle changes are the common denominator of success with the diets.

“This year’s list of diets reflects the long-standing body of evidence that shows weight loss, a true change in body fat levels, is achieved though changes in lifestyle behaviors including food choices, portions, and activity,” says Diekman, a registered dietitian.

Best commercial diets: The Mayo Clinic diet, which emphasizes lifelong healthy eating, tied for first with Weight Watchers.

Best weight-loss diets: Weight Watchers won first place, while Jenny Craig and Volumetrics tied for second place.

Best diets for healthy eating: DASH, Mediterranean and MIND won first, second and third, in that order. I love healthy eating with less restrictions so the DASH diet is my favorite of all diets.

Easiest diet to follow: The Mediterranean, Fertility, Weight Watchers and MIND diets were a four-way tie. The Fertility Diet focuses on changes that can help anyone, for instance, reducing red meat and getting protein from nuts and vegetables.

Best diet for diabetes: DASH won first place. Mediterranean and vegan diets tied for second.

Best diets for heart disease: DASH and Ornish diet tied for first place. The Ornish diet restricts fat intake up to 10% of calories and emphasizes exercise. TLC (Therapeutic Lifestyle Changes) diet, which focuses on lowering cholesterol through diet and other lifestyle changes came in third place.

Best plant-based diets: The Mediterranean diet took first place, followed by the Flexitarian, which suggests staying away from meat most of the time. Vegetarian and Ornish tied for third place.

The diets that limited what people ate including the Paleo and Dukan diets, were given poor marks. Those diets are also difficult to maintain long-term and very restrictive which people do not like. The best diets are non-restrictive and can be sustained over long periods of time.

These list of diets may not be the quick-fix solution, but it is a list of maintainable, reputable and healthful diet plans to help you achieve weight loss. These easy to follow eating plans will help you stay on track with weight management long-term.

It is best to look at the details of each diet and find the one that matches your personal lifestyle to help you accomplish your weight loss goals.

Source: U.S. News & World Report: 2017 Best Diet Rankings. Angela Haupt, assistant managing editor of health, U.S. News. Connie Diekman, registered dietitian; director of university nutrition, Washington University in St. Louis.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

If You Want to Lose Weight, Let Someone Else Choose Your Diet

Choosing your own diet for weight loss may yield less impressive results, according to a new study.

Let Doctor Choose Your Diet Plan

To lose weight, let someone else choose your diet plan. Photo by HealhTap

I always thought that is was better to choose your own diet plan and stick to it to lose weight, but this may backfire and lead to less weight loss, according to a new study published in the Annals of Internal Medicine.

Dr. William S. Yancy Jr. of the Durham VA Medical Center in North Carolina and his coauthors, divided 207 participants into two groups. One group was allowed to choose their preferred diet from two options, a low-carb or a low-fat diet plan (Ann. Intern Med. 2015). They were also allowed to switch diets after 12 weeks if they were not satisfied with their initial choice and the study lasted for 48 weeks. The other group was randomly assigned to one of the diets, regardless of their food choices, and did not get an option to change diet plans.

Patients who chose their diet lost slightly less weight compared to those who had no choice. After 48 weeks, the choice group lost an average of 12.6 pounds while the other group lost an average of 14.8 pounds.

I understand that a few pounds is not a big weight loss difference but it shows experts that there is another option to losing weight which is letting others such as doctors or physicians choose your diet plan.

“The difference in weight loss was not statistically significant,” admitted study author Dr. William Yancy Jr., a research associate in the Center for Health Services Research in Primary Care at Duke University in Durham, N.C. “The weight loss was similar between the two groups. It’s just that the direction of effect was not even in the expected direction.”

The study did not show long-term success for maintaining weight loss, and the difference in fat loss between the two groups was not statistically significant, therefore one might believe that picking a diet plan based on food preferences may be better in the long run (Ann. Intern Med. 2015).

“That is certainly a reasonable argument,” says Yancy. “However, for those who are looking for ways to enhance the weight-loss effects of lifestyle modification, choosing a diet based on food preferences does not seem to do that.”

I believe that the best diet for some people may be where they have to try new foods. I do not think it is a good idea to select food preferences that are high in calories as this could make it difficult to control portion size.

This study is just a reminder that to really lose weight, you must make healthy changes to your diet, even though they might not be changes you desire.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Yancy WS, Mayer SB, Coffman CJ, Smith VA, Kolotin RL, Geiselman PJ, et al. “Effect of Allowing Choice of Diet on Weight Loss: A Randomized Trial. Ann Inter Med. 2015