Daily Bite: 5 Top-Rated Diets: Which One is for You?
There are so many diets circulated among the population that it's difficult to decide which ones work and provide healthy nutrition, and which ones do not. According to U.S. News and World Report, there are five top-rated diets that get a stamp of approval from the experts.
Dieting alone will help you lose weight, but regular exercise is the key to long-term weight management. Experts recommend at least 30 minutes of moderately intense exercise, like a brisk walk, at least five days a week.
The top-rated diets include:
Dietary Approaches to Stop Hypertension (DASH) - This approach was rated number one by the experts and is endorsed by the American Heart Association. It was designed to treat high blood pressure by reducing sodium intake. The diet is high in fiber and protein, allows low to moderate fat and is high in potassium, magnesium and calcium.
The Mediterranean Diet - This diet emulates that of the countries bordering the Mediterranean Sea, where there are fewer documented chronic diseases than elsewhere in the world. It allows heart-healthy fats including olive and canola oils and is rich in fish, seafood, fruits, vegetables and whole grains. A daily glass of wine is allowed on this diet.
Therapeutic Lifestyle Changes (TLC) - This low-fat diet was created by the National Institutes of Health and allows less than 7 percent of calories from saturated fat. It also regulates cholesterol intake by keeping it less than 200 mg per day. Foods on this diet are baked, broiled, grilled, steamed or poached.
Weight Watchers - This diet plan is based on a point system assigned to each food, according to the protein, fat, fiber, carbohydrate and calorie content. Fruits and vegetables represent zero points and are allowed in unlimited portions. The number of daily allowed points are calculated based upon gender, height, weight and age. This diet has a commercial base and provides support for the dieter by paying a monthly membership fee.
Mayo Clinic Diet - This two-phase diet begins with an initial two-week regimen using a 1,200 calorie-a-day plan. Phase two focuses on long-term dieting, which can result in a one to two pound weekly weight loss. Fruits and vegetables are a staple of this diet plan.
There are benefits and drawbacks to each diet depending upon a person's medical history and individual needs. The one that's best for you depends on these factors. It's important to check with your primary care physician before embarking on any diet plan.
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