What are the best healthy eating plans to lose weight? There are many gimmicky diets that will result in short term weight loss.
But, if you’re ready to change your lifestyle and adopt a healthy eating plan, you may be wondering which diets have the best healthy eating weight loss plans.
A Guide to the Best Healthy Eating Plans to Lose Weight
Here are the three top-ranked healthiest overall diets. Each of the three is described and evaluated for its pros and cons. All of these diets are safe and effective. They also help reduce the risk of heart attacks, strokes and Type 2 diabetes.
Best Healthy Eating Plan #1
Ranked #1: DASH (Dietary Approach to Stop Hypertension) Diet
The National Institutes of Health developed the DASH diet in 1992 to help people prevent and control the high blood pressure. The DASH diet has since been proven effective at doing exactly what its name suggests. By lowering blood pressure, you also lower your risk of heart attack, stroke, and kidney disease.
This healthy eating plan is low in saturated fat and total fat, cholesterol, and salt. It is high in potassium from fruit, vegetables, and low-fat dairy. It promotes whole grains, fish, poultry, and nuts. The DASH diet limits red meat, fatty foods, sweets, and sugar-sweetened beverages.
Pros: The DASH diet has been researched extensively. It has been proven to be effective as a healthy weight loss plan.
Cons: Some people have trouble avoiding alcoholic beverages. People who eat out a lot find it difficult to limit their intake of sodium and fat content.
Best Healthy Eating Plan #2
Ranked #2: Mediterranean Diet
The “Mediterranean diet” has been around the longest of all the diets. It is a healthy eating pattern based on vegetables, whole grains, beans, fish, and olive oil. It also encourages exercise. Many studies have shown people who follow the Mediterranean diet lower their chances of a heart attack, stroke, and Type 2 diabetes.
Pros: This plan is flexible. It doesn’t restrict any particular food or food group. The inclusion of full fat dairy (in moderation), along with lots of fiber, helps keep you feeling full longer.
Cons: This healthy eating plan requires some planning, preparation and cooking time.
Best Healthy Eating Plan #3
Ranked #3: The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
The MIND diet was specifically developed to help prevent Alzheimer’s disease. The MIND Diet requires three servings of whole grains, a salad, one other vegetable serving, and a glass of wine every day. This healthy eating plan also requires that you eat one cup of beans every other day, half a cup of berries four times a week.
It suggests eating nuts as your main snack. You should eat chicken or turkey twice a week and fish at least once a week. This diet limits butter and cheese and suggests cooking with olive oil. Your intake of red meat and sweets should be minimized.
Pros: Researchers found that participants who stuck to this diet decreased their risk of Alzheimer’s disease by 50 percent. Even when study subjects followed the plan only part of the time, they still had a decreased risk.
Cons: Since the DASH diet is relatively new, it has not been studied extensively.
Summary of Best Healthy Eating Plans for Weight Loss
All three diets can help fight cardiovascular disease, which is the number-one killer of men and women in America. Consider giving one of these diets a try if you or a loved one are looking to make a healthy lifestyle change.
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