The latest ranking of the best diet programs includes a variety of diets from the Mediterranean diet to the famous Keto diet, this category can help you find the best and most suitable diet.
Of the more than 40 regimes, the Mediterranean diet ranks first for the third year in a row.
As in the past two years, in 2021 the Mediterranean diet is on the list as a recommended diet to prevent high blood pressure. This is because a team of nutritionists, nutrition consultants and doctors have received better results from this diet. This diet has a score of 2.4 out of 5 for its health benefits.
In fact, the Mediterranean diet is at the top of the list in other categories, including “best plant-based diets”, “best diabetic diets”, and the best diet for healthy eating.
The Mediterranean diet emphasizes eating whole grains, fruits and vegetables, legumes, nuts and seeds, olive oil, and some lean meats and fish.
The dash diet, often referred to as the “semi-vegetarian” diet, comes in second. After the Dash diet, the flexterin diet, in which most plant foods are consumed, is in second place.
Mediterranean diets, DASH diets and Flexterin diets are the best diets of 2021.
All three diets are also known for their health benefits Bodybuilding and Nutritionists Seven Lives And doctors recommended. The Mediterranean diet does not have a specific calorie range or specific instructions for controlling it, so it meets almost everyone’s needs. Eating this way may help you lose weight, but the main purpose of this diet is its health benefits, such as improving cardiovascular health.
For example, according to a study in the American Journal of Medicine, the Mediterranean diet has improved some health factors in addition to lower fat diets compared to low-fat diets. Another study found that those who followed the Mediterranean diet had a 28% lower risk of heart disease than those who did not. Because, this diet reduces inflammation, improves insulin function and lowers body mass index (BMI).
The US National Heart, Lung and Blood Institute (NHLBI) states that the DASH diet, compared to other diets, lowers blood pressure and bad cholesterol, or LDL, and also helps people lose a lot of weight.
Basically, following the Mediterranean diet means eating the way the people of the Mediterranean region have traditionally followed.
This diet includes foods such as whole grains, legumes, as well as some healthy fats and fish..
The general instructions for this diet include the following
- Consume a wide variety of vegetables, fruits and whole grains
- Useful fats such as nuts, seeds and olive oil
- Medium amounts of dairy and fish
- White meat and red meat are very rare
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating designed to help treat or prevent high blood pressure. Dash diet to reduce drug-free blood pressure has been developed in research supported by the National Institutes of Health.
The Dash diet leads you to reduce sodium in your diet and eat a variety of nutrient-rich foods such as potassium, calcium and magnesium, to lower your blood pressure.
By following diet D, you may be able to lower your blood pressure in just two weeks. Over time, your maximum blood pressure (systolic blood pressure) may drop by eight to 14 points, which can make a significant difference in your health risks.
Because the Dash diet is a healthy diet, in addition to lowering blood pressure, it also has health benefits. The Dash diet also complies with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
The Dash diet focuses on low-fat vegetables, fruits, and dairy foods, and moderate amounts of whole grains, fish, poultry, and nuts.
When following this diet, your focus should be on eating more vegetarian meals. This diet also allows you to eat meat-rich meals throughout the week. The bottom line is that by following this diet, you will often focus on eating vegetarian meals while you can eat a moderate amount of meat.
Studies show that increasing the consumption of plant foods naturally promotes good health.
Since you do not need to eliminate any food completely with this diet, you can most likely stick to this diet for a long time.
There is no set time for meals on the Flexterin diet. For people with weight loss goals, our nutritionists recommend a 300-calorie breakfast, a 400-calorie lunch, a 500-calorie lunch, and a 150-calorie snack.
When you follow a flexotezine diet, you can make minor changes to your diet if you need to eat more or less calories. However, you can follow it without using a special program and constantly calculating the amount of calories consumed and consumed in this diet.
The diets that are at the bottom of this list
Some of the most popular diets that are welcomed by many people today are at the bottom of this list. Diets such as paleo, raw and keto diets. Nutritionists from Haft Hayat say after a review that conventional diets that eliminate whole food groups or call for drastic changes or food deprivation do not rank well among health professionals, and this is in these rankings. Shown in the lowest category.
Modified keto is another version of the ketogenic diet that people without epilepsy follow. According to the modified version, you get 82% of your daily calories from fats, while this amount is 90% in the classic keto diet. Nutrition team seven after various researches and observations stated that these diets are incredibly high in fat and very low in carbohydrates. As a result, they eliminate or limit healthy foods such as whole grains, legumes, dairy products and many fruits. This is a red line for the loss of people’s health.