Mediterranean diet, Dash diet and Flexitarian diet: the best of 2021

For the fourth consecutive year the Dieta Mediterranea was ranked first in the annual ranking of diets drawn up by US News & World Report. The DASH diet and the Flexitarian they both ranked second on the list in generic diets. These three diets have things in common: they are simple to follow and focus on foods that people can include and not exclude.

But is there really anyone who is thinking about losing weight or going on a diet in 2021? In fact the real trend is eat to stay healthy.

After a year of giving up, thinking that you have to do more to lose weight is not a very sustainable situation from a mental point of view. More than pounds on the scale and calories, it is more correct to talk about blood sugar levels, blood pressure, lipid profile, cholesterol … all values ​​that are much more predictive for health.

As the three top-ranked diets encourage, including more fruits, vegetables, and whole grains in your diet makes healthy eating more attractive. And it can have a real impact on a person’s overall health, which could casually lead to some weight loss as well. They are reasonable, customizable, and flexible power supply schemes. Here’s what it is:

THE MEDITERRANEAN DIET
Considered the dietary model of health par excellence thanks to the variety and nutritional qualities of food, and since 2010 “Intangible Good of Humanity”, in 2021 the Mediterranean Diet has also won the title of Best Diet Overall produced by the US media, US News & World Report, known globally for the compilation of rankings and advice for consumers. It is a food style composed of 15% proteins (mainly fish and legumes), 30% good fats (mainly extra virgin olive oil) and the rest of carbohydrates (especially whole grains). The primary nutritional sources have also always been cheeses, fruits and vegetables. On the other hand, the consumption of meat is low.

Thanks to a higher consumption of vegetable proteins than animal proteins, followed by the reduction of saturated fats in favor of unsaturated ones and a greater consumption of white meat compared to red meat, the risk of incurring cardiovascular diseases, tumors, is reduced. Alzheimer’s, Parkinson’s and metabolic syndrome. Furthermore, the Mediterranean diet can also carry out a preventive action against diseases such as diabetes and obesity.

DASH DIET

This diet, made in the USA, is also called “Diet against hypertension”, lowers blood pressure, decreases the risk of cardiovascular disease and helps you lose weight. The Dash Diet, which stands for Dietary Approaches to Stop Hypertension, if you base your a reduced intake of sodium, fats and sugars, and can therefore be counted among hypolipidemic diets for the reduced amount of saturated fat on the menu.
Here is an example of a daily meal plan:

Breakfast: 1 glass of orange juice, 1 banana, 1 slice of wholemeal bread. Sugar-free tea or coffee.
Snack: a fresh fruit of the season.
Lunch: chicken, 1 slice of wholemeal bread, a mixed salad dressed with a spoonful of extra virgin olive oil or sunflower seeds.
Snack: some dried fruit and a low-fat yogurt without added sugar.
Price: brown rice, spinach, 1 piece of cheese, 1 fruit.

FLEXITARY DIET

This diet is planet-friendly and is dedicated to those who want to reduce their consumption of meat. It is a flexible vegan and vegetarian regime that allows the consumption of meat and animal proteins a few times during the week, while the main foods are vegetables, vegetables, seeds, legumes. It was Paul McCartney with the “Meat free Monday”(Monday without meat) to have introduced the concept of flexibility in the diet, later followed by healhty stars like Gwyneth Paltrow. A study by dietician Dawn Jackson Blatner, reported in the book The Flexitarian Diet, confirms that it is an excellent regimen because with vegetables it allows you to stay healthy and cut calories, without giving up entirely on animal proteins. And then it is possible to follow this regime at different levels: you can give up meat once or twice a week or even more, up to 5 days.

Studies have shown that a dietary pattern rich in healthy and minimally processed plant foods has health benefits. Including:

-Keep the mind sharp and preserve the memory over time.
– Improvements in body composition and weight management.
-Reduce the risk of serious diseases, such as type 2 diabetes and heart disease.
-A more positive outlook with greater creativity and deeper life satisfaction.
– Allowing you to live longer and enjoy a better quality of life as you age.

Additionally, limiting highly processed foods and preferring plant foods has positive effects on daytime energy levels and sleep quality.