Source | Medical Endocrine Channel
The US News & World Report's annual diet list is coming again!
In the 2019 list, the most eye-catching change was the Diary of the American Heart, Lung, and Blood Institute (NHLBI), which was accidentally dropped to the second, but from Greece, Italy, France, Mediterranean diets such as Spain are the first to enjoy the first time [2]. In the 2018 best diet list, the Mediterranean diet and the DASH diet were the first to be shared.
This year's list still includes the best diet list [2] and eight individual lists [3], with more than 20 nutrition, diabetes , heart disease , weight loss, and human behavior from universities and research institutions across the United States. Experts in other fields [4] selected 41 popular diets from the aspects of nutrition, safety, long-term/short-term weight loss effect, and ease of practice. In addition, whether it is beneficial to prevent cardiovascular complications of diabetes is also an important scoring item [5].
Next, let us see how to eat in 2019?
Exclusive first: The Mediterranean diet is amazing!
A total of 41 more popular diets were included in the selection, and a Nordic diet was added last year. Among the 23 experts, 41 diets, and 7 indicators, the Mediterranean diet not only reelected, but also enjoyed the first time for the first time; the DASH diet was a pity, only the runner-up; the Flexitarian diet continued. Sit firmly in the top three [6-8].
Best Diet 1st place: Mediterranean diet
The focus of the Mediterranean diet is on the intake of fruits, vegetables, olive oil , fish and other healthy foods. This diet has achieved the highest scores in terms of nutrition, safety, etc., and has also won the first place in the list of prevention and treatment of diabetes diet, heart healthy diet, easy-to-hold diet, and plant-based diet. However, although the Mediterranean diet is very healthy, it is not ideal for rapid weight loss , only ranked 30th. If you want to be healthy, you can choose it, but if you want to thin into a flash of lightning, you may need to be smart.
If you want to try the Mediterranean diet, you can start with the recipe below and list the food with about 1500 calories.
Breakfast: 6 ounces Greek yogurt + 1/2 cup strawberries and 1 teaspoon honey ; 1 slice of whole wheat toast + half mashed avocado
Lunch: 1 whole wheat pita + 2 tablespoons hummus; 1 cup fresh vegetables + 2 tomatoes; 1 cup of vegetable macaroni; 1 orange; 1 cup of lemonade
Snacks: 1/8 cup almonds; 1/8 cup peanuts
Dinner: 1/2 cup arugula + 1/2 cup tender spinach +1 tablespoon parmesan cheese + 1 tablespoon vinegar mixed salad; 3 ounces of salmon + 1 teaspoon tarragon; 1 teaspoon mustard + 1/2 cup of North African millet; 1/2 cup zucchini + 4 tablespoons of asparagus; in addition, you can choose whether to drink 5 ounces of red wine
Dessert: a small bunch of grapes; 1/2 cup of lemon smoothie
Of course, according to this method of eating every day, not only is it difficult to prepare, but the stomach of the Chinese must not stand it. However, we can also try to understand some of the foods that are common in the Mediterranean diet, so that it is more intuitive and convenient to participate in this diet than recipes. If you want to try the Mediterranean diet, you can eat buckwheat muffins, Greek yogurt, Mediterranean pasta salad, chicken burritos, roasted almonds, smoked salmon, buckwheat salad, dark chocolate mousse, steamed mussels, pumpkin soup, grilled Potatoes, peanuts, banana bread, etc...
In short, you need to eat fruits, vegetables, whole grains, beans, nuts, olive oil and many spices regularly; eat fish or seafood several times a week; eat the right amount of eggs, cheese and yogurt and reduce the intake of sugar and red meat In. If you have a need, you can also drink some red wine. At the same time, active sports are also essential.
The best diet 2nd place: DASH diet
The DASH diet is a dietary model developed to lower blood pressure , so it naturally scores high on heart health, nutrition and safety. Although this year's DASH diet did not win the championship, but its performance in weight loss is better than the Mediterranean diet. In addition, the DASH diet is also the second in the prevention and treatment of diabetes diets, healthy diets, but also a diet that is easier to adhere to.
The DASH diet hardly excludes any food, but it suggests that people eat more foods rich in potassium, calcium, protein and dietary fiber. Because salt and saturated fat may raise blood pressure and increase the risk of cardiovascular disease, this type of food is excluded from the DASH diet. However, if you want to follow the DASH diet, we have a lot of choices, including omelet, wheat bran, chicken salad sandwich, vegetable soup, yogurt, chicken and raspberry salad, pork tenderloin, spaghetti bolognese, fruit, tuna Salad vegetable skewers, strawberry banana bean shakes, etc.
NHLBI has launched a special dietary instruction manual for the DASH diet and pointed out that if you want to use the DASH diet to lower your blood pressure or get other health benefits, you don't need to suddenly change dramatically, but you can start by bit by bit, like every meal. Eat more fruits and vegetables, eat two tons a week, replace salt with other spices, replace the potato chips with nuts, and replace the white powder with whole wheat flour. Exercise is also included in the DASH diet, which is recommended for 15 minutes after lunch/dinner.
Best Diet 3rd: Elastic Vegetarian Diet
Although the word "vegetarian" is used in the name, it does not mean that you can't eat meat if you choose this diet. The followers of the flexible vegetarian diet are mostly vegetarians, but when they want to eat meat, they can still eat burgers or steaks. The flexible vegetarian diet reduces meat intake by increasing the intake of plant foods to improve health, lose weight, prevent heart disease, diabetes, and cancer. Unsurprisingly, this diet is ranked second in the plant-based diet list, and is also suitable for diabetics, with a third in the weight loss and health list.
It’s easy to practice this diet, maintain your current diet, and add 5 fresh ingredients, including “new meat” (non-meat-derived proteins, including various beans and eggs), vegetables. Fruits, whole grains, dairy products and spices. This is a step-by-step diet, just as it does not require you to give up eating meat. It does not require you to go to the sky one step at a time, as long as you eat more plant-derived diets, do not drink alcohol, and exercise regularly.
Leading the way: look at the individual list!
In addition to the top three in the overall ranking, the single-item list is equally exciting. How do you want to lose weight? How to eat diabetes? How to eat high blood pressure? Don't want to eat how to eat? How to eat if the heart is not good?
There are recommendations here!
Weight loss diet 1st place / commercial diet 1st place: Weight Watcher diet
First, let's take a look at weight loss. The Weight Watcher diet continues to rank first in the list of best weight loss diets, as well as the best commercial diet. Weight Watcher is worthy of the name and has the effect of losing weight. This diet mode allocates a score based on the nutritional value of more than 200 kinds of foods such as vegetables and fruits, and based on this, the dietary richness is greatly expanded, and people can consult through face-to-face, online consultation or telephone. Get guidance. However, it is important to note that this diet ranks poorly in terms of heart health.
Fast weight loss 1st place: HMR diet
The fast weight loss list has not changed, and the HMR diet is still the first. This diet allows participants to quickly lose weight under medical guidance, featuring alternative diets with low-calorie shakes, meals, nutritious bars and multigrain oatmeal, and emphasizes the replacement of high-calorie foods with low-calorie vegetables and fruits. Although this diet can lose weight quickly, its rankings in healthy eating, heart health, and diabetes are all at the bottom 3/4 level.
Mediterranean diet: take 5 items first!
1st place for healthy eating, 1st place for diabetes diet, 1st place for heart health diet, 1st place for the most easy to follow diet, 1st for best plant diet: Is it it or it!
The Mediterranean diet is undoubtedly the biggest winner this year, not only enjoying the first place, but also taking the remaining five lists. Among them, the Diabetes Diet List and the Heart Health List are the most concerned.
For people with diabetes, diet is an important part of the treatment of the disease, one of the famous "five horses". Weight loss helps overweight/obese people prevent type 2 diabetes, and healthy diets are particularly important to prevent complications such as diabetes-related hypertension, high cholesterol, cardiovascular disease, stroke, kidney disease, and blindness. In the 2019 list, in addition to the Mediterranean diet, DASH diet, flexible vegetarian diet, Mayo clinic diet, Volumetrics diet tied for second, is also worthy of attention of diabetic patients.
Diet is also closely related to cardiovascular and cerebrovascular diseases. A heart-friendly diet can help you lose weight, lower cholesterol, triglycerides and blood pressure to reduce the risk of cardiovascular disease and stroke. In this list, the experts “truly” feel that the Mediterranean diet is the best heart-healthy diet, and the Ornish diet shares the first. The Ornish diet includes low-fat, refined carbohydrates and animal protein-containing foods with emphasis on exercise, stress management and interpersonal relationships. The DASH diet ranks third, and the fourth is a MIND diet that combines the Mediterranean diet with the DASH diet, and the National Institutes of Health (NIH), a TLC diet designed to reduce low-density cholesterol and emphasizes fruits and vegetables and whole grains. Vegetarian sharing.
Lightning Guide: Which diets are at the end?
While the Mediterranean diet is flourishing and the prizes are soft, there are also many diet patterns that are not favored by experts.
The Dokan diet, which ranked last last year, continued to stabilize the penultimate in the overall and heart health rankings this year. This diet restricts carbohydrates, emphasizes protein intake, and also pays attention to vegetable intake, plenty of water and exercise. The penultimate Body Reset diet was invented by a fitness instructor and was a 15-day low-calorie smoothie diet [13-15].
Other lower-ranking diets include Whole 30 diet, ketogenic diet, Atkins diet, super hormone diet, raw diet, Paleo diet, 5:2 diet, alkaline diet, Optavia diet, etc. [3].
Knowing how easy it is to do: How to eat in the new year?
Three questions in life: What to eat for breakfast? What to eat for lunch? What's for dinner?
Read here, have you already had your own answer?
In the new year, let us change from eating!
Angela Haupt, assistant editor-in-chief of the health sector, who has been responsible for launching this list every year since 2011, writes that there is actually no diet for everyone. For example, the DASH diet is ranked second overall, but if you want to rely on it to lose weight, the effect may not be too good, the weight loss diet list is the focus you need to pay attention to. If you are unfortunate enough to have cardiovascular disease or diabetes, the diet on the relevant list may be more suitable for you. In addition, everyone's personal preferences are also important. If you are passionate about food, the Nutrisystem diet, which is all frozen food, probably won't make you happy. If you believe that "people are iron, rice is steel," low-carb diets such as Atkins and South Beach are not for you. Be aware that choosing the right diet can last a long time [3,16].
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