With so many popular diets that celebs and influencers are ravishing about on social media with their before/after captures, health watchers often feel confused to narrow down on one diet that can help cinch their waistlines. As per a study conducted by US News and World Report on 40 most popular diets including keto, paleo, whole30 and more, the Mediterranean Diet grabbed the first place for being the holy grail of weight loss for real people.
What is Mediterranean Diet?
For the uninitiated, the Mediterranean diet follows these 3 basic rules:
1. Prioritize on fresh and seasonal vegetables & fruits, healthy fats like fish, nuts & seeds, as well as complex carbs from whole grains and legumes.
2. Shun added sugar and processed foods.
3. Limit red meat.
What about Calorie Control?
Mediterranean diet doesn’t follow any strict rules on calorie control. You just need to listen to your stomach and practice portion control. The best part is that unlike many other diets, you don’t have to abandon carbohydrates, which otherwise mar satiety levels of dieters. Also, Mediterranean diet allows a glass of wine per day for women, and two for men.
What are the benefits of Mediterranean Diet?
Mediterranean diet aids healthy weight loss. As per several studies, people who followed traditional Mediterranean style of eating, lost about 16 pounds in a year, while those who followed low-carb Mediterranean diet lost 22 pounds. This diet puts the dieter close to nature and the diet adds fewer calories as compared to a normal diet.
Apart from weight loss, this healthy eating plan protects you against diabetes, cognitive decline as well as heart disease.
What about DASH?
DASH aka Dietary Approaches to Stop Hypertension just ranked one step behind Mediterranean, and generally follows Mediterranean style of eating but gives clear targets of eating 6–8 small servings of whole grains; 4–5 servings of fresh vegetables or fruits; 6 servings of chicken or fish, nuts, or seeds; and 2–3 servings of healthy fats every day. In DASH, apart from limiting Red Meat and avoiding sugars & processed foods, you must limit sodium intake. Ideally, DASH is meant for those with mild or borderline Hypertension, and helps reduce about 9.5 pounds in a span of a year and a half.