It’s that time again – first the snowdrops, … now the crocuses – It’s quite clear – the summer and swimwear season is inevitably approaching. The starting signal to work on the summer figure has been given! The only question that arises is, which is the best diet? What’s new, what do experts advise us to do, and couldn’t we use dieting to improve our health at the same time? US Health News has interviewed a team of experts for this purpose this year, consisting of medical doctors, nutritionists and dieticians, and ranked 40 diets, from which we want to present you the top 5 classification “Best diet for 2022”.
Table of contents
Mayo diet: How to avoid the yo-yo effect
The Mayo diet is based on the principle of losing weight through a change in diet. In this process, good eating habits should be exchanged for bad ones. The stars of this diet are fruits, vegetables and whole grains, which in the long run lead to the intake of fewer calories in a healthy way. Instead of half a candy bar, we eat a whole salad – eating more with fewer calories. The Mayo Diet promises weight loss of three to 5 kilos in the first two weeks and up to one kilogram per additional week. The Mayo Diet ranks among the 10 best diets for heart health and the 4 best diets for preventing diabetes.
Mind diet: low carb concept with the plus for good brain health.
The Mind diet is a combination of the Dash and Mediterranean diets. More specifically, the name means Mediterranean-Dash Intervention for neurodegenerative delay and is designed to maintain brain health, even prevent Alzheimer’s and Parkinson’s disease. In a 2015 study by Rush University Medical Center, it was reaffirmed that this diet can reduce the risk of developing Alzheimer’s by 53%. Another study from Iran in 2020 provided conclusions that the Mind Diet could reverse negative cognitive effects of overweight patients and also in their brain structure. The Journal of Movement Disorders wrote in 2021 that there is evidence that the Mind Diet protects against Parkinson’s disease.
This diet should include two servings of whole grains, two salads, and one other vegetable daily. A glass of wine is allowed and snacks consist of nuts. Low-fat chicken fillet is on the menu twice a week and fish once a week. Several times a week a cup of beans and half a cup of berries. Basically, good olive oil should be enjoyed. What does not belong on the menu is red meat, butter and margarine, dairy products, cheese, sweets, cakes, fast food and ready-made products. This diet has its accent primarily in maintaining health and less on short-term weight loss. If you want to maintain your weight in a healthy way and still do something to prevent diseases, this diet is very good for you, especially because it is a combination of two proven diets, but it is less suitable for short-term weight loss.
Flexitarian: The diet for semi-vegetarians
The name Flexetarian comes from “flexible” and “vegetarian” and is a way to lose weight primarily vegetarian, but with the option to enjoy some meat now and then. This is based on the idea that it is not necessary to give up meat completely in order to enjoy the health benefits of a vegetarian diet. This diet has been categorized among the 4 best diets for good heart health and among the two best diets for diabetes, and promises, over the long term, continuous, steady and healthy weight loss.
What’s allowed. Whole grains such as quinoa, rice and oatmeal. Plant proteins such as various beans, lentils, chickpeas or tofu. Nuts and seeds, eggs, fruits and vegetables, dairy products and healthy fats like olive oil or avocado oil. Even some alcohol is allowed in small quantities. Limitations should clearly be meat as well as processed foods such as white rice, white bread and white pasta. Overall, this diet is reasonable, easy to practice and healthy and helps to lose weight significantly in the first year – so it is also long-term.
Dash diet: proper diet for hypertension.
This diet is applicable in hypertension and prevention of it. It consists of foods rich in potassium, calcium, protein and fiber, such as fruits, vegetables, whole grains, lean proteins as well as skim milk products. Saturated fats, dairy products with high fat content, drinks with added sugar should be avoided. There is a daily maximum amount of sodium. A 2021 summary of studies on StatPearls showed that the Dash diet can prevent and support against high blood pressure, stroke, obesity and type 2 diabetes. Experts agree that this diet can successfully reduce weight in addition to the health benefits.
Mediterranean diet: that’s why it’s the best diet 2022
When choosing a diet, the Mediterranean diet appears to be the optimal selection in several respects. It is not only reasonable, healthy, delicious, but also rich in the choice of foods and therefore easy to practice. The health aspect covers a particularly wide spectrum starting from weight loss, maintaining the health of various organs such as the heart and brain, the prevention of cancer, in diabetes and in chronic diseases.
It is not for nothing that this diet concept has cleared the first place in all categories three times – namely as the best diet 2022 for diabetes, best diet 2022 for heart health and also as the best diet 2022 in the general category. The absolute advantage is that it is very well researched, reasonable, and scores very well on practicality – because everything is allowed – except processed products like convenience foods, sugar and sweets, and limiting yourself to smaller amounts of meat. The greatest value of this rather long-term dietary change is its rich nutritional value as well as safety. You can’t go wrong with it.