Among the good proposals to put into practice with the arrival of the new year there is certainly that of following a healthier diet or going on a diet . Not necessarily to lose weight, of course. Even simply to regain possession of a healthier lifestyle , which makes us feel or feel better.
But before embarking on any new diet it is good to ask yourself a few questions to understand if it is sustainable, if you prohibit some foods (perhaps the ones we prefer), if it can also be followed at the restaurant or during a dinner with friends (so as not to give up on conviviality), if it ensures us all the nutrients necessary for our body to function at its best. In short, a series of questions to choose the one that best suits everyone’s needs. Prevention experts have compiled the top 5 of the best diets to try in 2022 , keeping (well) in mind the above criteria!
It won, for the fifth consecutive year, it was evaluated as the best diet of the year by the Best Diet Ranking , a ranking prepared by 27 nutrition experts who analyzed 40 diets, published in US News & World Report. Nutritious, varied and flexible, the Mediterranean diet also earned top marks as the easiest to follow and best plant-based diet plan . The experts also praised its nutritional completeness . The Mediterranean food pyramid consists of whole grains, pasta, legumes, seeds, vegetables, extra virgin olive oil, fruit , an occasional consumption offish, dairy and limited meat . A long-lasting passepartout confirmed by more and more studies that demonstrate its effectiveness in preventing overweight, obesity, cardiovascular and metabolic diseases , such as type 2 diabetes , as well as numerous cancers such as those of the digestive system, intestines and breast . Rich in monounsaturated fatty acids and polyphenols, this style of food is also useful for keeping cholesterol under control. In short, a diet that seems to have no rivals and (perhaps) destined to stay on the top step of the podium for a long time to come!
Principles (almost) similar to the Mediterranean, the Dash diet is a food plan advocated by the National Heart, Lung, and Blood Institute as valid for preventing hypertension and improving high blood pressure . The acronym Dash is, in fact, the acronym for Dietary Approaches to Stop Hypertension , ie Dietary approaches against hypertension . This diet mainly encourages the consumption of fruits, vegetables, whole grains, milk and low-fat derivatives, lean meat, fish, vegetable oils. The consumption of red meat, animal fats, alcohol and sugar is not recommended. The use of salt must be drastically risotto,ça va sans dire. Warning: the Dash is a diet model to be customized based on personal needs and can also be used as a food plan to lose weight.
If you want to become “almost” vegetarian , the Flexitarian diet is for you. Rich in foods of plant origin , this food plan does not give up some proteins of animal origin , precisely to ensure the body all the nutrients it needs. Vegetable foods must respect seasonality and be of excellent quality, while steam cooking is recommended as it keeps foods healthy and light . Those who decide to approach the Flexitarian diet must necessarily know the origins and provenance of the products, how to cook them and how to season them. As for proteins, fish, meat, eggs and dairy products are consumed in small quantities up to twice a week as a substitute for a vegetable dish. This diet, which also includes a limited consumption of sweets, and always “light”, is often used to lose weight.
A research by the Academy of Nutrition at Dietetics shows how the vegetarian diet, if planned correctly, can reduce the risk of ischemic heart disease, type 2 diabetes, hypertension, some cancers and obesity . A low intake of foods rich in saturated fats and a high consumption of vegetables, fruit, whole grains, legumes, soy products, nuts and seeds, foods rich in fiber and phytocompounds, are the characteristics of vegetarian diets that favor reduction of blood cholesterol levels and better control of glycemic load after a meal. These benefits are also due to a lower consumption of sugar and salt. The recommendations of the World Fund for Cancer Research, drawn up by a group of experts in the science of nutrition and beyond, invite you to introduce foods of plant origin into your diet and to limit the consumption of red and preserved meats and in general of processed foods (often rich in sugars, fats and salt) for the prevention of oncological diseases. Diets based mainly on the consumption of foods of plant origin are studied for their benefits not only on health but also for the environment . It is evident how everyday food choices can also affect the well-being of the planet. It is good, however, to remember that eating in a waysustainable does not only mean preferring the consumption of plant foods , but also reducing food waste. (Source AIRC Foundation)
Intermittent fasting is a dietary scheme that allows you to create a time window , throughout the day or week, within which you completely abstain from consuming any food . A study published in the New England Journal of Medicine in 1997 found that reducing food in laboratory rats improved life expectancy and slowed aging processes. There are several patterns of intermittent fasting . Some refer to very moderate fasts, which recall the traditional Italian diet in which it is advisable to control the total caloric intake by dividing it into 2 or 3 meals a day plus two snacks of 100 kcal each, with a 12-hour night “window” during which one refrains from consuming food. Other models are more extreme, and do not plan to consume food for even 24 hours. In the first case we speak of “short fasting” to be implemented two or three non-consecutive days of the week and provides time windows ranging from 12 to 18 hours of fasting , after having consumed breakfast and a less rich mid-day meal, which a period of fasting follows until the next morning. Any food and / or drink that contains calories in the afternoon and evening should be avoided. Generally it is advisable to drastically reduce simple sugars and prefer plant foods such as legumes, vegetables, and whole grains, in addition to an adequate and necessary consumption of water. On days when this type of fast is not practiced, a normal diet should be followed. (Source Issalute)