The 2019 Best Diet Chart is released! Expert: The first place is it
The ketogenic diet, the Mediterranean diet, the low-carb diet… The various dietary methods are new, and which one is the first healthy diet? A few days ago, the US News & World Report (US NEWS & WORLD REPORT) website published the 2019 best diet, and nutritionists also put forward opinions on this ranking to see which one is right for you!Lin Yawei Nutritionist
US NEWS & WORLD REPORT recently convened top nutritionists, diet consultants, and a team of doctors specializing in diabetes, heart health and weight loss. Each group rated 41 diets. Including easy compliance, the possibility of weight loss in the short and long term, and the effectiveness against cardiovascular disease and diabetes, the list of best diets was published for your reference.
(Note: The top three list of the best diet, the best weight loss diet, the fastest weight loss diet, and the best diet for diabetes are listed below. It is possible that the scores of the diets are the same, so the rankings are the same, and the same name will see more. Dietary method).
Best Healthy Eating Chart
★ First place: Mediterranean diet The
Mediterranean diet can provide many health benefits, including weight loss, heart and brain health, cancer prevention and diabetes, as well as avoid chronic diseases and maintain weight.
● This diet emphasizes eating fruits, vegetables, whole grains, beans, nuts, beans, olive oil and delicious herbs and spices;
● Eat at least some fish and seafood a week ; ● Eat
poultry, eggs, cheese and yogurt in moderation. And eat a small amount of sweets and red meat;
● can also be paired with a glass of red wine (according to personal preference).
★Second: DASH Diet
Dessert is a dietary method developed by the National Institutes of Health (NIH) to prevent high blood pressure. The diet will adjust the diet according to the total daily calorie intake.
● Emphasis on eating fruits, Vegetables, whole grains and low-fat foods, including fish, meat, poultry, nuts and beans;
● Reduce high-sugar foods and beverages, saturated fat foods, such as high-fat meat red meat, whole milk, palm oil, coconut oil, etc. Ingestion.
★ Third place: Flexitarianism
focuses on a plant-based full-day diet that consumes whole foods such as fruits, vegetables, cereals and dairy products. Elastic vegetarians, the amount of meat is not mandatory, some people will fast meat in 6 days a week, and then choose to roast on Sunday, while others eat meat a few days a week.
Best weight loss diet list
★ First place: WW (Weight Watchers; Weight Watchers Diet) The
Weigt Watchers diet was invented by Jean Nidetch, a weight-loss housewife in 1963, to provide consumers with weight management services and products on the Internet. Joining needs to pay, interact with real people through website tools, share weight loss experience through the Internet, participate in regularly held physical interactive courses, and lead by professional teachers or weight loss winners to reduce the pain of fighting alone during weight loss.
The SmartPoints system uses a whole diet with low calorie, saturated fat and low sugar content and high protein content. There are 200 foods to choose from, you can eat anything at will, food and drinks each have their own nutritional scores, the system Distribute points for food based on protein, carbohydrate, fat, and fiber content, but adhere to the daily SmartPoints goal.
★Second: Volumetrics Diet (Volumetrics Diet)
is a diet model developed by Dr. Barbara Rolls. It mainly chooses foods with large volume (satisfaction) and low energy density, which emphasizes the moisture in the food because the water is increased. The weight of the food without additional calories, including: soup (80 to 95% water), fruits and vegetables (80 to 95% water), yogurt and low-fat milk (75% water), pasta (65% water), Whole grains, beans, lean meat, etc. It is hoped that with these foods, both the stomach and the energy intake can be reduced, thereby achieving the purpose of weight loss.
★ Third place: Flexitarianism: Refer to the previous section.
★ Third place: Jenny Craig Diet Jenny Craig Diet
is a 30-year diet plan, mainly through one-on-one consultation, which is available in more than 600 locations around the world. Phone or video chat, emphasizing healthy eating, active lifestyle, behavioral changes to help slim down, will be tailored to each person’s weight, body shape, such as food or vegetarian food (help prepare a week meal, can Directly delivered to the door of the house, only need to heat the microwave to eat.)
★ Third place: Vegetarian diet (Vegan Diet)
does not eat meat, fish and poultry, and even excludes all animal products – including dairy products, eggs. Emphasize the main choices for diets with fruits, vegetables, green leafy vegetables, whole grains, nuts, seeds and beans.
The fastest weight loss diet list
★ First place: Health Management Resources Program (HMR Program) The
HMR Diet Program is a professional medical staff that changes diet and lifestyle and can quickly lose weight. It mainly replaces the characteristics of dinner with low-calorie milkshakes, meals, nutrition bars and multi-grain oatmeal, and replaces high-calorie foods with low-calorie vegetables and fruits.
This diet uses a partial meal replacement method to lose weight quickly, but its rankings in healthy eating, heart health, and diabetes are all at the bottom 3/4 level.
★ Second place: Atkins Diet
This diet consists of four stages, starting with a very small amount of carbohydrates from 20 to 25 grams; the second stage increases the carbohydrate distribution to 25 to 50 grams; in the third stage Increase to 50 to 80 grams of net carbohydrates and maintain the fourth phase after one month. The fourth phase continues the third phase of the habit of allowing the use of carbohydrates (up to 100 grams per day) until you reach the weight you want, and there is no limit to protein intake, mainly to limit carbohydrate intake, let the body turn to use storage The fat provides a source of energy for the body.
★ Second place: Keto Diet
reduces carbohydrates to around 5% of daily intake, 75% from fat and 20% from protein. After eating for a few days in this way, the body will decompose the stored body fat into ketone bodies to gain energy.
★ Second place: WW (Weight Watchers; Weight Watchers Diet): Refer to the previous section.
Diabetes Best Dietary List
★ First place: Mediterranean diet: refer to the previous section.
★ Second place:
DASH diet, Flexitarianism, Volumetrics Diet: refer to the previous section.
Mayo Clinic Diet: The Mayo Clinic
diet is to re-adjust your eating habits, destroy habits, and replace them with good eating habits. Emphasis on eating low-energy foods, reducing calorie intake, reducing body weight, and taking other healthy foods, including whole-grain carbohydrates, beans, fish and low-fat dairy products, and sources of lean protein, and heart-healthy unsaturated fats. The Mayo Clinic diet will teach you how to estimate the amount and diet plan.
Maintaining the best eating list for heart health
★ First place: Mediterranean diet: refer to the previous section.
★ First place: Ornish Diet
Dr. Dean Ornish advocates that a vegetarian diet can reverse the symptoms of heart disease. In addition, Ornish and his team believe that vegetarian plus exercise can reduce stress, make people feel good, live longer, and help to lose weight.
Emphasis on low-fat, low-refined sugar, low-protein protein diets (avoid red and white meats, oils and oily foods, including avocados, olives, nuts, seeds, whole-fat dairy products, sugar), mainly to eat fruit, Vegetables, beans, cereals, low-milk or skim milk products such as milk, cheese and yogurt. Regular exercise is recommended, which helps to lose weight and improve blood flow, reducing stress, stabilizing mood, and reducing overeating due to depression or anger.
★ Third place: DASH diet: refer to the previous section.
Analysis of nutritionists’ views
After reading the above food list, we found that the Mediterranean diet has been ranked first in the best diet list for the second consecutive year, and it is also the easiest and easiest to follow diet, the best diabetes diet. The best diet to maintain heart health. In addition, the (elastic) vegetarian diet is also ranked in the list of the best diet, the best weight loss diet, showing that vegetarian food has gradually become the mainstream in the United States.
From this report, we can find that in the best diet rankings in the United States in recent years, it is no longer just what to eat, how much to eat or what to eat as the main focus. According to the development and speed of online information, even if people don’t have to go out, they can consult with some professionals, interact with the community, or provide full-time or partial meals, and tailor-made diets will be more popular. Love, and more can follow the use.