Tag Archives: Mediterranean 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

Pasta May Be Good for Your Diet After All

Pasta has always been regarded as bad for you if you eat too much of it but a new Italian study says it may actually help you lose weight.

Pasta Diet

Pasta may help fight obesity and be a good diet choice after all, according to Italian study. Photo by Pasta For All

After analyzing data on thousands of Italians, eating pasta moderately looks to lower the risks of general and abdominal obesity. I love pasta but I try to eat it in moderation and make my meals as healthy as possible. For instance, I use whole grain noodles instead of regular noodles that have no nutritional value.

“Our data show that enjoying pasta according to individuals’ needs contributes to a healthy body mass index, lower waist circumference and better waist-hip ratio,” said George Pounis, first author of the study. Past studies would say that pasta is fattening and should be avoided if you are trying to lose weight so this finding is completely opposite.

“We have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite,” Pounis added in a journal news release.

Pasta is a part of the Mediterranean Diet, which emphasizes fruits, vegetables, beans, peas, olive oil, grains, fish and poultry. This is my type of diet and it is one that I can stick to so it has been working well for me lately.

Pounis and his colleagues at IRCCS Neuromed in Pozzilli, Italy, reviewed results of two large studies including more than 23,000 Italians. One was the Moli-sani Project, which involved citizens living in the Molise region — a little more than halfway down the boot. The other was the Italian Nutrition and Health Survey, which focuses on eating habits in all Italian regions.

The study did not mention how much pasta you can consume without getting fat. However, it did say that over eating pasta will make you fat.

“The obese population was older and at lower socioeconomic status, had higher waist and hip circumferences and waist-to-hip ratio, and consumed more pasta [grams per day] than normal or overweight participants,” wrote lead author Licia Iacoviello and colleagues, according to CNN.

After learning that eating pasta in moderation may actually help you lose weight, I believe that the Mediterranean diet is a good health choice for your diet.

Source: Pounis, G. “Association of pasta consumption with body mass index and waist-to-hip ratio: results from Moli-sani and INHES studies” Nutrition & Diabetes 4 July 2016

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