We welcome our old new year’s resolution of weight loss on every new year. U.S. News & World Report has released its annual list of Best Diets to make things easier for you.
Weight loss is a talking point all over the world, which is why you’ll find numerous diets that promise a flat stomach.
However, it isn’t easy to identify the healthy and safe diets out of all the trending weight-loss diets.
Twenty-seven medical experts have picked the perfect diets for weight loss so that you can avoid unhealthy diets.
Weight loss is highly dependent on your calorie intake; the type of nutrients you consume determines the amount of weight you’ll lose.
A nutritious diet is vital for your overall health, as well. So, it’s important to pay attention to your food.
The Best Weight-Loss Diet in 2022
In order to find the best weight loss diet, dieticians focused on the reliability of the diet.
They were ranked on the basis of their long-term and short-term impact, the 12 months and 2 years or more after weight loss.
The Mediterranean Diet topped the list again, the fifth year in a row.
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What Is the Mediterranean Diet?
The Mediterranean diet includes the traditional cuisines of people who live in the countries around the Mediterranean sea, such as Greece, Italy, and other countries.
The diet is packed with fruits, vegetables, legumes, whole grains, and seafood.
So, your plate will be bursting with colors and nutrients.
It restricts sugary foods, dairy, and red meat, automatically reducing your consumption of processed foods.
How Does the Mediterranean Diet Work?
The Mediterranean diet contains a great amount of plant-based foods. However, seafood, eggs, and certain dairy products can be consumed in moderation.
The most loved aspect of the diet is that it allows a moderate amount of red wine, but no more than one 5-ounce glass for men and women, respectively.
Also, it would be best if you ate fish at least twice a week and replaced dessert with fresh fruit. It’s the opposite of calorie restriction, as it doesn’t involve any calorie counting.
The Mediterranean diet emphasizes filling your stomach with healthy nutrients instead of starving for weight loss.
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The Benefits of the Mediterranean Diet
Along with weight loss, the Mediterranean diet offers numerous other benefits. Surprisingly, the Mediterranean diet can prevent cognitive decline and cognitive impairment.
Research has shown that the diet has a positive effect on the brain, which reduces the risk of Alzheimer’s.
The food components and a lack of red meat protect the brain cells from damage and inflammation, resulting in a lower risk of depression.
Not only your brain, but the Mediterranean diet is perfect for your heart too.
According to studies, it can control your blood pressure and cholesterol levels from rising.
It also prevents metabolic syndrome by 14%, which causes an increased risk of developing heart diseases, stroke, and diabetes.
Diabetes is a well-known condition, but the Mediterranean diet can prevent it by regulating your blood sugar levels.
Type 2 diabetes is caused when the cells become resistant to insulin, so this diet can enhance the ability of your body’s ability to use insulin.
Another issue is chronic inflammation; it can worsen disease and may prevent the risk of developing heart conditions and even cancer.
How Does the Mediterranean Diet Aid in Weight Loss?
The Mediterranean diet is a way of eating for the people in some countries, and it wasn’t designed for the purpose of weight loss.
Several pieces of research have shown that obese people on the Mediterranean diet tend to lose more weight than those on other comparable diets.
Along with weight loss, it can help with weight maintenance by preventing gaining weight and belly fat. However, combining the diet with a healthy lifestyle can achieve all these benefits.
The Mediterranean diet also promotes physical activity, such as walking, running, and swimming.
The combination of a healthy diet and physical activity is the healthiest solution for weight loss.
What Makes the Mediterranean Diet Special?
The Mediterranean diet is based on fresh fruits and vegetables, so you don’t have to rely on frozen foods.
Contrary to the fear of carbs nowadays, it allows whole grain bread because it has more protein and minerals. Fat is welcomed, but less from red meat and dairy products.
The primary source of fat is olive oil, which is considered a heart-healthy option. Other sources are nuts and olives, so you’ll be feeding on healthy fats.
The recipes are simple and easy, and there’s a wide variety of foods on the menu.
It isn’t hard on your taste buds either, as HealthCanal Publishing agrees that you can enjoy an endless variety of ingredients with the Mediterranean diet.
What Are the Downsides to the Mediterranean Diet?
The diet allows alcohol, which could be helpful for some people, but it can be harmful to others. It promotes seafood rather than meat, which isn’t light on the pocket.
Following the Mediterranean diet can be difficult for people on a tight budget.
Extreme calorie-restrictive diets aren’t the ideal way to lose weight.
If you’re looking for a healthy diet, then the Mediterranean diet is a safe and science-backed choice.