5 best diets to follow in 2019 revealed… slash blood pressure with the DASH diet and lose weight fast on Keto

TRYING to get healthy by cleaning up your diet?

Well, not all nutrition plans are equal.

 Want to shed some body fat? We reveal the best diets to follow

Getty – Contributor

Want to shed some body fat? We reveal the best diets to follow

Some will help you to re-balance your nutrient intake, keeping you fuller for longer, while others simply help you shed excess pounds because they’re so restrictive.

While there’s no one diet to suit everyone, some are definitely better than others.

We reveal the top five best diets as listed by the US News & World report:

1. Mediterranean diet

 The Mediterranean diet is the healthiest diet of all

Getty – Contributor

The Mediterranean diet is the healthiest diet of all

For the second year in a row, this olive oil-rich diet has topped the list thanks to its heavy reliance on fresh veg, whole grains and healthy fats.

It’s low in refined sugar, red meat and processed foods which is why it’s been linked to lowering risks of cancer, heart disease, type 2 diabetes, high blood pressure.

It also may improve kidney function and gut health.

The NHS explains: “The Mediterranean diet varies by country and region, so it has a range of definitions.

 It focuses on healthy fats and veg while flavour comes from herbs over salt

Getty – Contributor

It focuses on healthy fats and veg while flavour comes from herbs over salt

“But in general, it’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.

“It usually includes a low intake of meat and dairy foods.”

It tends to replace butter with oil, while flavouring comes from herbs and spices rather than salt.

2. DASH diet

 Reducing salt and fat can help to take down blood pressure

Getty – Contributor

Reducing salt and fat can help to take down blood pressure

Not an eating plan designed for those of us in a hurry, DASH stands for Dietary Approaches to Stop Hypertension.

It’s a plan specifically designed to help lower blood pressure.

It involves reducing your salt intake and loading up on foods that are chock-full of heart-friendly minerals like calcium, potassium and magnesium.

Again, it involves you limiting how much red meat and sugar you consume, as well as fats.

3. Flexitarian diet

 It's not about cutting food groups out entirely, it's about cutting down

Alamy

It’s not about cutting food groups out entirely, it’s about cutting down

Can’t bear the thought of quitting meat entirely?

You don’t have to -but you might want to limit how much you eat to once or twice a week.

Significantly reducing how much meat you eat has been proven to be effective in combating heart disease, type 2 diabetes and cancer.

In fact, flexitarians can reduce their likelihood of developing diabetes by a massive 28 per cent simply by reducing the number of times they eat meat (those who go vegan see their chance halve).

4. MIND diet

 MIND encourages dieters to have a glass of wine a day

Getty – Contributor

MIND encourages dieters to have a glass of wine a day

MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it’s a plan which combines the Med and DASH diets in the hope of improving brain health.

While the jury is still out as to whether you can seriously eat your way out of mental decline, experts have praised the MIND diet for encouraging such healthy attitudes towards food and nutrition.

Everyday people on the plan are told that they must eat at least three servings of whole grains, a salad, another vegetable and a glass of wine.

Sounds easy enough!

4. WW

 Oprah famously shed weight with WW

Getty – Contributor

Oprah famously shed weight with WW

WW – formerly known as Weight Watchers – actually was tied with MIND of the best diet overall.

But it did come first for the best diet for weight loss and best commercial diet.

It assigns point values to food based on their calorie, sugar, saturated fat and protein content.

The healthiest foods have zero points, meaning that you can eat as much of them as you like.

You’re given a daily point total which you meet by keeping a food diary.

U.S News 2019 Best Diets Ranking

Best Diets Overall
1. Mediterranean Diet
2. DASH Diet
3. Flexitarian Diet

Best Commercial Diets
1. WW (Weight Watchers)
2. Jenny Craig
3. Nutritarian Diet

Best Weight-Loss Diets
1. WW (Weight Watchers)
2. Volumetrics
3. Flexitarian Diet (tie)
3. Jenny Craig (tie)
3. Vegan Diet (tie)

Best Fast Weight-Loss Diets
1. HMR Diet
2. Atkins (tie)
2. Keto Diet (tie)
2. OPTAVIA (tie)
2. WW (Weight Watchers) (tie)

Best Diets For Healthy Eating
1. Mediterranean Diet
2. DASH Diet
3. Flexitarian Diet

Easiest Diets to Follow
1. Mediterranean Diet
2. Flexitarian Diet (tie)
2. WW (Weight Watchers) (tie)

Best Diets for Diabetes
1. Mediterranean Diet
2. DASH Diet (tie)
2. Flexitarian Diet (tie)
2. Mayo Clinic Diet (tie)
2. Volumetrics (tie)

Best Heart-Healthy Diets
1. Mediterranean Diet (tie)
1. Ornish Diet (tie)
3. DASH Diet

To see the full list of diets, click here

“Whether you’re trying to lose weight or manage your cholesterol, the 2019 Best Diets rankings provide each person a chance to evaluate what eating plan will work best for them and their particular needs,” said Angela Haupt, Assistant Managing Editor of Health at U.S. News.

“By profiling and providing in-depth data on more than 40 diets, as well as sample meals, consumers can rely on U.S. News for the tools they need to feel empowered to make well-informed lifestyle and wellness changes.”

As we say, there’s no one diet to suit every single person.

What will work for someone might not suit your particular goals or lifestyle.

But if you are looking to get healthy, many of these diets seem to have common sentiments – cut down on the sugar and red meat, and fill up on whole grains and veg.

That’s easier said than done for many and if you do need extra support, you could do a lot worse than signing up to a local WW group.

After all, if it worked for Oprah…


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