4 Best Diets: Dash, Mediterranean, Fast and more for Safe and Effective Weight Loss
Eat meals from diets that are balanced, taste good and that also shed pounds
There are many diets and weight loss trends that come and go, making it hard to decide which is the “best” as well as easiest to follow, while also yielding improved health and weight loss results. Below we have curated some information about the top 4 ranking diets: The Mediterranean Diet, The DASH Diet, Intermittent Fasting, and The Weight Watchers Diet. Also included are a handful of corresponding books and/or cookbooks that can help implement better health tips, meal plans and eating behaviors in whichever diet method works best for you.
The Mediterranean Diet
Ranked as the #1 diet by U.S. News’ health experts, the Mediterranean Diet is actually not a structured diet plan, but rather a change in eating patterns. Those living in countries surrounding the Mediterranean Sea have been known to live much longer and experience less cardiovascular illness and cancer than most Americans. The secrets, which is now well known – is the low intake of red meat, sugars and saturated fats and instead high intake of produce, olive olive, nuts, and lean proteins (including fish and chicken).
Bring the Mediterranean–from Italy and Greece, to Morocco and Egypt, to Turkey and Lebanon–into your kitchen with more than 500 fresh, flavorful recipes. This comprehensive cookbook translates the famously healthy Mediterranean diet for home cooks with a wide range of creative recipes, many fast enough to be made on a weeknight, using ingredients available at your local supermarket.
The structure of the book follows the guidelines of the Mediterranean Diet Pyramid. You’ll find large chapters devoted to Beans and to Vegetables, the Seafood Chapter is larger than Poultry and Meat, and the Fruits and Sweets chapter, while shorter, is packed with recipes you can truly feel good eating. Recipes include Spiced Baked Rice with Potatoes and Fennel, Tagliatelle with Artichokes and Parmesan, Orzo with Shrimp, Feta, and Lemon, Za’atar-Rubbed Chicken, Greek-Style Braised Pork with Leeks, and Orange Polenta Cake. Also Available on Amazon
(Above) The Mediterranean diet is more a way of life, it does involve eating more produce, healthier fats, less sugar and less red meat, yet it is far more comprehensive than that, there is the physical and social elements that makes it all work.
The DASH Diet
DASH – short for Dietary Approaches to Stop Hypertension (also known as high blood pressure), the diet has been promoted by the National Heart, Lung, and Blood Institute as a heart healthy and nutritionally sound diet. One key component means capping sodium intake initially at 2,300 milligrams and eventually lowering all the way down to 1,5000 milligrams. The emphasis is on fruits, vegetables, grains, low fat diary and lean proteins (similar to the Mediterranean diet) that include high potassium, calcium, protein and fiber, as these include the nutrients necessary to decrease high blood pressure.
The DASH diet isn’t just for healthy living anymore-now it’s for healthy weight loss, too. Using the key elements of the DASH diet and proven, never-before-published NIH research, bestselling author, foremost DASH dietitian and leading nutrition expert Marla Heller has created the most effective diet for quick-and lasting-weight loss.
Based on the diet rated the #1 Best Overall Diet by Us News & World Report, this effective and easy program includes menu plans, recipes, shopping lists, and more. Everything you need to lose weight and get healthy With a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats, fish and poultry, nuts, beans and seeds, heart healthy fats, and whole grains, you will drop pounds and revolutionize your health, while eating foods you love. In just 2-weeks you’ll experience: Faster metabolism, Lower body fat, Improved strength and cardiovascular fitness. Plus lower cholesterol and blood pressure without medication, without counting calories. Also Available on Amazon.
Scheduling eating around a cycle between eating and not eating (fasting) is the most basic breakdown of how intermittent fasting works. There are several different fasting methods including the every other day diet, 16/8 method and the 5/2 diet, with the focus of “when” you eat rather than “what” you are actually eating – although there is usually a caloric restriction (usually around 500 calories) that needs to be followed in order to see loss in pounds.
Dr. Krista Varady has been researching intermittent fasting for over ten years and has written the widely popular title on the subject, “The Every Other Day Diet”.
That’s the satisfied declaration of a dieter who lost 41 pounds on the Every-Other-Day Diet. (And kept it off ) You too can expect dramatic results with this revolutionary approach to weight loss that is incredibly simple, easy, and effective. Created by Dr. Krista Varady, an associate professor of nutrition at the University of Illinois, the Every-Other-Day Diet will change the way you think of dieting forever. Among its many benefits:
It’s science-tested, science-proven. Dr. Varady has conducted many scientific studies on the Every-Other-Day Diet, involving hundreds of people, with consistently positive results published in top medical journals such as the American Journal of Clinical Nutrition and Obesity. Unlike most other diets, the Every-Other-Day Diet is proven to work. Also Available on Amazon.
With all the different types of weight-loss strategies available, it can be difficult to choose what the best method is, and what’s right for you. What is Intermittent Fasting One recently popular way to lose weight is through intermittent fasting, which is an eating pattern where a person will regularly alternate between time periods of …(photo link at right)
Weight Watchers (WW)
Weight Watchers has been around for over 50 years and has been a guiding light for many struggling with weight loss. WW has always followed the belief that dieting is one factor in the long term process of managing weight. This includes taking a holistic approach and flexible program style to fit the needs of anyone. The SmartPoints system which is WW’s guide to what most diets strive for, lower caloric intake, less sugars and saturated fats. The guides are color coded (green, blue, purple) depending on how many overall daily points you want to stick with. Weight Watchers allows you to eat what you want with no foods off- limit as long as you don’t go over your points and givers people the flexibility to shape their their own diet (not a cookie cutter nor structured diet plan).
In this book, you will find the best Weight Watchers Freestyle recipes under various sections such as:
Helpful Tips and TricksDetailed Ingredient ListsDelicious Meals the Whole Family Will LoveRecipes for VegetariansRecipes for Busy PeopleEasy-to-follow Instructions on Making Each Dish
- The World Of Instant Pot
- Breakfast Recipes
- Protein Rich Poultry Recipes
- Nutritious Beans and Grains
- Fish and Seafood
- Healthy Stocks and Sauces Recipes
- Scrumptious Soups and Stews
- Meatless Cuisines
- Savory Beef, Lamb, and Pork Dishes
- Classic Sides Snacks and Appetizers
- Plus much more helpful information.
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