If, like most, you want to take advantage of this month to gain inertia and thus finally lose the excess weight, this will interest you
Losing weight is one of the main purposes of most of us. Almost all of us have a few kilos left over, and due to a mixture of laziness, lack of time and poor diet, we continue to retain them in our body. The new year will not work magic if we do nothing to lose weight, so it is important that, if our goal is to lose weight, we have the appropriate information.
Choosing a good diet is a good way to restructure our diet from scratch and start the body's fat burning machinery.
Therefore, today we are going to tell you what main conclusions have been drawn from the 2020 ranking of the best diets from US News and World Report. The report has been published for ten years now and has become the mantra for good nutrition around the world.
The Mediterranean diet, the best to lose weight and be healthy
In Spain we can be proud, since the Mediterranean diet occupies the first place in the ranking. "The characteristics that a good diet must fulfill are: balance, maintainability, familiarity, sustainability and being healthy. And the Mediterranean diet fulfills it all," said David Katz, founding director of the Center for Prevention Research at Yale University, who was one of the 25 judges on the report.
The Mediterranean diet, which is based on simple cooking based on greens, vegetables, fish and olive oil, has been linked to having stronger bones, a healthier heart, a lower risk of dementia and breast cancer and, in definitively, with having a longer life.
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The diet focuses on eating less red meat, sugar and saturated fat, and more Omega-3 rich fish and olive oil. The red wine is also included, and you can enjoy it in moderation and in meetings of friendship, family or work.
The other good diets: DASH, flexitarian, WW, and MIND
After the Mediterranean diet, there is the DASH diet (low in salt and high in fruits, vegetables, whole grains, low-fat dairy and lean proteins), the flexitarian (vegetarian model that includes few portions of fish and meat) and the WW or 'by points' (you can eat everything with reference to a table of points) and the MIND (based on a healthy long-term diet).
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- The DASH diet is often recommended to lower blood pressure. Its premise is simple: eat more vegetables, fruits, and low-fat dairy products, and cut down on any foods high in saturated fat. Likewise, you should limit your salt intake.
- The Flexitarian diet is similar to the DASH in that they both recommend whole grains, fruits, vegetables, and plant-based proteins. That regimen is basically a vegetarian diet that allows occasional servings of meat or fish.
- The MIND diet is a combination of the Mediterranean and DASH diets. It is easier to follow as it includes less fish and fruit.
- The WW: Although it came in fourth place on the list of best diets, it ranked first in the weight loss rankings.
Dukan and ketogenic, the worst diets
The ketogenic diets such as Dukan or Keto, have enjoyed great fame in recent years because they help you lose weight fast without relative effort. The body enters "ketosis", a metabolic state that burns the body's stores of fat instead of carbohydrates, the body's natural source of energy.
These regimens, however, have always been very controversial, since these diets are important to do under the supervision of a professional. Otherwise, prolonging ketosis too long could put the person's health at risk. For this reason, and due to the limitation of carbohydrates to 20 grams a day, these diets have occupied the last positions in the ranking.
Although it is not a good regimen to maintain it for a long time, it may be advisable to do it at least four weeks to get the body in gear and lose weight much faster. After this month, it would be necessary to switch to a more balanced diet, like the ones we have previously mentioned.
If you or your clients find that a ketogenic meal plan is difficult to follow all of the time, another option is a cyclical ketogenic diet. This involves following a ketogenic approach five days a week as opposed to all seven. On a cyclical Ketogenic diets, the carbs on off days increases to 50 percent. Protein remains around the same at 25 percent and fat drops to 25 percent as well. This enables your body to produce ketone bodies on your diet days but also gives you a couple of days to eat more of the foods you enjoy.
