Nowadays, millions of Americans suffer from excessive weight. A sedentary life, junk food, and other factors made people put on extra fat. Many of them try to eat healthier and have a better-balanced diet. Every day they storm the web looking for guidelines that can help them out. Many inexperienced users choose the first plan they come across.
As the name suggests, this diet was developed by a famous medical organization. It’s a good choice for people who aren’t looking for an easy fix to their weight problem. Professionals recommend it for those wanting to live longer and maintain their weight. Unlike other diets, the Mayo Clinic plan doesn’t ban certain food groups.
They often make the wrong choices that either result in no changes or make things worse. Each individual requires a different approach based on their preferences and needs. There are several things to consider, including their goals and body condition. This guide will explain these aspects and suggest the best diets for them.
Select a Goal for the Diet
One of the first questions to ask yourself is why you want to start a diet. Some of the most common reasons include losing weight and living a better life. There are several options even students can afford. Next time they’re looking for online assignment help by AssignmentMaster, they won’t be eating junk food anymore. Here are several good plans.
The Mayo Clinic Diet – Healthier Lifestyle
As the name suggests, this diet was developed by a famous medical organization. It’s a good choice for people who aren’t looking for an easy fix to their weight problem. Professionals recommend it for those wanting to live longer and maintain their weight. Unlike other diets, the Mayo Clinic plan doesn’t ban certain food groups.
Instead, it describes how much food one should consume and emphasizes exercise. Most of it consists of fruit and vegetables, followed by carbs, protein, dairy, fats, and sweets. The diet is divided into two parts:
- The first part takes 2 weeks and starts the process of weight loss. This is done by introducing 5 good healthy habits and getting rid of 5 bad ones.
- The second part involves changing your lifestyle in the long run. It has people educate themselves about better food choices and portion sizes.
Mayo Clinic promises those following the diet a loss of 10 pounds in the first two weeks. Adding more fiber to the diet will make you feel full while eating less. It also decreases the risk of having Type 2 diabetes.
Weight Watchers – Weight Loss
Millions of people around the world lose weight as a part of the WW program. Unlike other diets, Weight Watchers doesn’t cut out any food groups. Instead, the plan uses a point-based system to help people reach their ideal weight. Points are assigned to various foods and beverages based on their fat, calorie, and fat content.
People have to stay within the limit of their daily points to get the weight they desire. There are several benefits to this diet. Those who follow the plan lose a little more weight than those opting for other diets. People who chose WW are also better at maintaining their weight for a longer time.
Check Your Health Condition
People commonly select a diet without any concern for their current health condition. The plans they choose can damage their heart and raise cholesterol levels. Before you make a choice, consult a dietitian. They’ll give you a health check and suggest the best option. Here are some of them.
Low Fat Diet – Cholesterol
People often have both hypertension and cholesterol levels. Dietary recommendations are practically the same for both. The only difference is to combat hypertension, and one has to cut down on sodium. Reducing cholesterol requires cutting down on fats. It doesn’t mean that all products containing fats should be excluded. Following the diet requires:
- Cutting down on processed and red meats
- Replacing them with omega-3 fatty acids from albacore tuna and salmon
- Focusing on sources of soluble fiber (vegetables, fruits, barley, and oatmeal)
- Limiting alcohol consumption to one drink a day
In general, people with high cholesterol should watch their levels on a daily basis. They shouldn’t rise above 200 mg a day. Your daily intake of calories should range between 1,500 to 2,500. Out of this number, only 10-17 grams should contain saturated fats.
The Mediterranean Diet – Type 1 and 2 Diabetes
Many experts recommend the Mediterranean diet for people suffering from diabetes. The food plan even works for people displaying pre-diabetic symptoms. It’s also one of the most followed plans in the world. Millions enjoy the Mediterranean system because of the moderation and healthy body weight.
This approach doesn’t flat-out ban a particular food group. Instead, it aims to replace processed and fast food with whole foods. It’s a perfect choice for people who love fruits, vegetables, seeds, and whole grains. Add a healthy mix of dairy, poultry, seafood, and wine, and you get an almost perfectly balanced diet.
In general, people with high cholesterol should watch their levels on a daily basis. They shouldn’t rise above 200 mg a day. Your daily intake of calories should range between 1,500 to 2,500. Out of this number, only 10-17 grams should contain saturated fats.
Aside from being delicious, it greatly reduces the symptoms of Type 2 diabetes. According to several studies, the Mediterranean diet reduces the levels of fasting glucose. In some cases, it proved to be more effective than low-fat diets.
The DASH Diet – Hypertension
The Dietary Approaches to Stop Hypertension was created in the 1990s. The plan developed at the National Institute of Health aims to reduce the sodium content in the body. It’s the most recommended diet for the 30% of American adults that suffer from high blood tension. The method is also used to lower cholesterol levels and the risk of heart disease. It requires:
- Limiting sweets and sugar-sweetened drinks
- Focusing on fruits, vegetables, and whole-grains
- Consuming low and fat-free dairy products, vegetable oils, fish, and poultry
- Limiting products rich in saturated fats, like full-fat dairy, coconut, and palm oils
This diet works better with regular exercise, a healthy weight, and no smoking. Some professionals advise going for a walk after eating a meal. In general, it’s one of the best diets to take care of the heart.
Conclusion
As you can see, there are several factors to consider before picking the most suitable diet. Before you make a choice, take into account your goals and health conditions. This way, you’ll get the best results and avoid any health risks.
