We all have that one major goal we want to accomplish this year. Maybe it’s losing weight, getting more exercise, or just improving your sleep habits! But how do you choose a diet for yourself? There are plenty out there with their own set of rules and restrictions- but is this really what YOU need in order to reach those goals (and live happily)?
We’re here at the beginning – resolutions ready…but willpower pumped up?! Gym membership secured!?
It’s hard to keep up with the latest diet trends.
Fad diets come and go, but some of them stick around because they work or their followers are loyal. Some catch on due in part to books that instruct people on how best to utilize these formulas for weight loss while others gain popularity through celebrities pushing them forward. And then there are food pyramids–guidance based on health conditions suggesting what you should eat instead; proposals intended not only helping improve any number of ailments… But also giving hope where before one had none!
US News and World Report recently released its list of the 40 best diets for 2022.
Here are a few of their top picks:
The Mediterranean Diet took the #1 slot for the fourth year in a row! That is not surprising since there is a growing interest in eating more plant-based foods. It is the portions of each type of food that make up the balanced meal. It is a very different food pyramid than what most US schoolchildren learned. Fruits, vegetables, whole grains, olive oil, beans, nuts, and seeds make up the base of the food pyramid. Next up are animal proteins from fish and seafood, followed by poultry. Red meats, as well as sweets, are at the very top of the pyramid, with small, less frequent portions.
The Mediterranean Diet is high in plant-based foods and limits consumption of red meat, sugar, and saturated fats. It is obviously very popular with its followers and, for some, just becomes a lifestyle change! Some of its purported benefits other than weight loss are cancer and diabetes prevention/control, improved brain, and heart health.
Coming in at #2 is the DASH Diet. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is High Blood Pressure. Wouldn’t it be nice if you could eat the proper foods and not have to take HBP medicines? The DASH Diet also concentrates on lots of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. These foods are rich in calcium, protein, fiber, and potassium. All of which helps to decrease blood pressure. Fatty meats, sugary beverages, sweets, and full-fat dairy are definitely on the “you don’t need me” list! Maximum sodium intake per day starts at 2,300 milligrams per day but lowers to 1500 after you have been on the diet for a while.
Following the DASH Diet can be a lifestyle choice rather than just a few-month diet program. It can help lower your blood pressure, reduce the risk of cardiac events, help with Type 2 Diabetes, and reduce stroke risks. All just from eating the right foods!
The Mind Diet placed 4th overall. It combines the best of Mediterranean with the best components of the DASH Diet to focus on the health of the brain. MIND = Mediterranean-DASH Intervention for Neurodegenerative Delay. This might be a good diet for you or for your parents/grandparents. The MIND diet has been studied and found to lower the risk of Alzheimer’s by 35-53%. The closer you follow the diet, the better your results.
DNA Health Panel A.K.A. The DNA Diet
There are so many diets to choose from depending upon what results you desire. If you have tried just about all the diets that are out there (I know it can feel that way sometimes), and are looking for another alternative, here at IPE Screening, we have a DNA health panel test that will identify the foods that your body does best on and does not deal with well. Armed with the results from the health panel, you can map out a diet plan that includes the foods that are good for you, as well as avoid the foods that are bad for specifically YOUR body.
After receiving your DNA results, you would have better information to figure out what diet plan will give you the best chance of success!