Sedentary lifestyles are becoming more and more common. People spend the entire day sitting by a desk and working on a computer. Along with lack of activity, consumption of fatty food has also become frequent. All of this has contributed to spiking statistics of obesity.
According to a WHO report, obesity has tripled since 1975. The report also shows that in 2016, 1.9 billion adults in the world were overweight. Obesity is a dangerous condition, as it can trigger medical problems like high blood pressure and sugar. Exercise is an essential element to avoid obesity, but a diet plan can do wonders regarding weight loss.
With demand comes to supply; thus a plethora of diet plans are circling around. Unfortunately, some of these plans can be harmful to general health, requiring us to be mindful while choosing a diet plan. We advise consulting a professional nutritionist before picking up a diet plan.
After consultation with some of the known nutritionists in the town, we have the summarized top 5 diet plans that you may opt for in 2019.
Ranked number one by U.S news, the Mediterranean diet is ideal for weight loss. This diet not only helps with weight loss, but it also helps to avoid diseases like cancer and diabetes. Generally, people who live in the Mediterranean region tend to live longer and healthier lives. The reason is pretty apparent. They eat healthily and have active lifestyles.
Mediterranean diet has been ranked as the ‘easiest to follow’ and it is 100% healthy. The diet focuses on consuming fruits, vegetables, whole grains in excess. Lean meat, eggs, and dairy should be taken in moderate amounts. Red meat and sugar should only be consumed in limited portions. This diet is more a way of living rather than a meal plan and thus yields excellent long term results.
Ms. Sarah Farooqi, a leading nutritionist in Lahore, says: “Diet plans that hugely cut down carbohydrates are not healthy. Apart from the health damage, these diet plans are not sustainable. People are not likely to stick to these diets in long term. A diet plan like the Mediterranean is ideal as it has a balance of nutrients and is sustainable. It is also perfect for long term weight loss.”
DASH is a diet which is primarily focused on reducing blood pressure. As a result, this diet can be highly beneficial for people with heart diseases. DASH, however, has also shown brilliant results for weight loss.
It has no long term side effect and can be followed for life. The diet encourages eating fruits, vegetables, low-fat dairy, whole grains, and lean meat. It discourages fatty and salty foods. The followers have to stick to 2300 mg sodium and have to decrease it to 1500 mg gradually. DASH is super easy to follow and give guaranteed results.
The word Flexitarian comes from two words; flexible and vegetarian. The name of this diet says it all. The person following this diet is a flexible vegetarian. This means consumption of greens and fruits most of the time. Lean meat is allowed occasionally.
This diet is unique as it can be taken as a lifestyle. With occasional servings of meat, the followers of this diet do not feel deprived.
4. Weight Watchers
Ranked as number one for weight loss and number four overall, this diet is changing the world of fitness. Weight Watchers is based on a point system. This diet gives a point to each food based on nutrition. The participants are allowed specific points each day. This is basically a guidance system for an overall eating pattern, ensuring that members take food that is lower in calories, saturated fat and sugar, and higher in protein.
Opting for Weight Watchers Freestyle program can offer even more flexibility as members are allowed to choose from 200 foods and divided into points. You can pick from eggs, corn, fish, seafood, skinless chicken or turkey breast, non-fat plain yogurt, beans, and others. You can learn more about the program here.
The diet has shown amazing results for short term weight loss; however, long term weight loss is not a specialty of this diet program. If you wish to avail one for a longer duration, there are other options available.
As the name suggests, MIND diet focuses on the food that improves brain health. This diet is a combination of DASH and Mediterranean. MIND takes all the foods from these diets and crosses out any material which might become harmful for the brain. The participants are required to take at least three servings of fruit, whole grain and a vegetable in the entire day.
Finally, while there is no denying the fact that diet plans are vital for our health and well-being, taking professional advice on the selection and composition of a diet plan is strongly recommended. You should find a professional nutritionist who could advise you on the best course of action as per your body needs and ideal weight.