Diet & Nutrition: What Is The Best Diet For You?

Diets come, and diets go. What makes it more confusing is that weightloss fads claim you can eat what you want and still melt away fat miraculously. But, before you start a new diet, we want to tell you the truth about dieting.

 

Why do diet trends fail?

Celebrities and marketers will continue to claim to lose 10 kilos in 30 days or worse. Even if you do lose weight fast, you will end up gaining it all back just as quickly! First, what you want is to achieve a healthy weight – not by starving your body of vital nutrients but in a healthy way.

Avoid diet fads.

If you focussing on diet trends, rather than your health needs, then your results will be short-lived and you will give up.

If you have tried dieting, you know how easy it is to get frustrated and quit way before you reach your desired goal. It does not matter whether you are trying to gain weight, lose five kilos, a few inches, correcting a digestive disorder or a medical condition, most fads do not work.

 

How to Pick the Best Diet Plan for You

Before you choose either a health or a weight loss approach, try to first evaluate your needs. Ask yourself some important questions:

  1. Can I stick to my diet and follow it in the long-term? Will it bring health benefits? Or, is the diet merely a quick fix instead of promoting lasting lifetime changes?
  2. Will it bring me more stress and agony? There are many diet plans on the market today that promote good health but the key is to find one that is not too difficult.
  3. Will the guidelines of the diet make you happy? People often ignore factors such as enjoyment, flexibility, and longevity.

 

Ask yourself:

What is my dieting goal?

No two people are exactly alike. Similarly, no two diets are the same. Because you are unique and special, your diet should also be specific.

The right diet for you will depend on your primary need. So, ranking them according to special needs is quite handy.

Experts ranked the same diets according to specific goals, such as:

  1. Best Healthy Eating Diets
  2. Best Weight-Loss Diets
  3. Best Diabetes Diets
  4. Best Heart-Healthy Diets
  5. Best Plant-Based Diets
  6. Best Commercial Diets

 

Then each category was ranked with a choice of the best diets according to the goal. For example, the best diets for healthy eating in 2019 are:

  • The Mediterranean diet
  • DASH diet
  • Flexitarian diet
  • MIND diet (tie)
  • TLC diet (tie)
  • Nordic Diet

From a nutritional perspective, the Nordic diet was newly ranked at number 6, after there was a fourth-place tie between the MIND and TLC diets.

You may be wondering:

What factors contribute to these rankings?

It is no surprise that nutritionists put a lot of emphasis on health and nutritional completeness. But for a diet to be top-ranked, it also has to be safe and sustainable. Also, it has to be relatively easy to follow and effective for weight loss or staying a healthy weight. The best diets also helped prevent diabetes and heart disease.

It is no surprise that the ranking was based on how safe, nutritious, and effective a diet is. This does not mean effective predominantly for weight loss, but the diet needs to also protect against diabetes and heart disease. Safety was double counted because dieting should not be dangerous. Experts also think the diet you choose diet should be relatively easy to follow.

Dieters are not supposed to feel that healthy eating is too difficult. If the diet sets people up to fail, then it is not worth the effort. For example, a diet that focuses on ‘teatoxes’ and ‘juice cleanses’ are not healthy in the long term. They can cause diarrhoea, dehydration and lead to imbalances in your gut microbiome.

Elimination diets were also low-ranked by health experts.

For example, the Whole30 diet eliminates all grains, sugar (real or artificial), dairy, beans and peanuts, making it nearly impossible to follow. The keto diet is also very restrictive, removing whole grains, fruits, and vegetables, making the diet unsustainable.

 

What are the best and worst diets?

Every January, the US News ranks the best overall diets as well as the best diets to meet popular goals. After consulting a panel of diet and nutrition experts in America, they evaluated and ranked 42 diets. The top 2 winners of the best overall diets of 2019 are:

  1. The Mediterranean diet
  2. The DASH diet (Dietary Approach to Stopping Hypertension)

 

Did you know?

The DASH Diet has ruled for the past 8 years!

Although DASH tied in 1st place with the Mediterranean in 2018, this year it was overtaken by the latter. Experts ranked the Mediterranean diet higher because it improves longevity and fights off chronic disease. Plus it was the Easiest Diet to Follow, Best Diet for Healthy Living, and Best Diet for Diabetes.

Here are 6 popular western diets that health experts think are also among the worst:

  • Keto diet
  • Whole 30 diet
  • Atkins diet
  • Paleo diet
  • Raw Food diet
  • The Fast diet

 

41 Overall Best Diets, Ranked by Health Experts

The U.S. News World Report evaluated and ranked 41 diets with input from a panel of health experts. According to the experts, to make it to the best diets, they has to be safe, relatively easy to follow, nutritious and effective for long-term weight loss. It also has to be stellar at preventing diabetes and heart disease.

10 best overall diets 2019

Top 10 Best Diets, Overall for 2019 are:

  •  1st Mediterranean
  • 2nd  DASH
  • 3rd  Flexitarian
  • 4th  MIND and Weight Watchers (tie)
  • 6th  Mayo Clinic & Volumetrics (tie)
  • 8th  TLC
  • 9th  Nordic
  • 10th  Ornish

Here is the complete list, ranked by experts from best to worst, showing how they scored for weightloss & health:

 

No. 1 Mediterranean Diet

mediterranean diet 2019 winner best overall diet

Experts gave the popular Mediterranean diet a resoundingly positive nod, mostly because it is safe, balanced, sensible and do-able. With an emphasis on fruits and vegetables, olive oil, fish, nuts, and Greek yoghurt, it is perfect for fans of healthy eating, who dislike ‘dieting’.

Overall ScoreWeight LossHealthy
4.2/53.0/54.9/5

 

No. 2 DASH Diet

Experts gave DASH diet points as it safely prevents and controls diabetes while giving a healthy heart. Essentially, it was developed to fight high blood pressure, not just weight loss. It is a balanced dietary approach, perfect for improving overall health.

Overall ScoreWeight LossHealthy
4.1/53.1/54.8/5

 

No. 3 The Flexitarian Diet

‘A flexitarian’ is someone who is primarily vegetarian, but occasionally eats meat. The Flexitarian Diet may not be as well-known as the others, but it scored well with the experts because of factors such as nutritional completeness, easiness to follow and long-term weight loss. Plus, it is a heart-healthy diet. The diet is flexible and so agrees with many people with different likes, lifestyles and needs. The flexible diet is not as strict as the others, and it is sustainable.

Overall ScoreWeight LossHealthy
4.0/53.4/54.7/5

 

No. 4 (tie) MIND Diet

The MIND diet is a combination of DASH and Mediterranean diets. But it is focussed on the foods that affect brain health. From salads and nuts to fruits and veggies, the diet real food.  Like the above proven diets, the MIND is healthy, sensible and backed by science.

Overall ScoreWeight LossHealthy
3.9/52.8/54.6/5

 

No. 4 (tie) Weight Watchers Diet

WW diet is smart and effective. It beats other commercial diet plans in short- and long-term weight loss. Plus it is nutritionally sound and easy to follow. WW diet is also based on group support which makes it moe enjoyable. There are plenty of fruits and vegetables and allows the occasional ‘cheat’ food.

Overall ScoreWeight LossHealthy
3.9/53.7/54.5/5

 

No. 6 Mayo Clinic Diet

This diet gets high rankings from the experts for its nutrition, safety and as an anti-diabetes. They found the Mayo Clinic not only diabetes-friendly but fairly effective for weight loss.

Overall ScoreWeight LossHealthy
3.8/53.2/54.5/5

 

No. 6 (tie) Volumetrics Diet

Volumetrics, as the name implies, focuses on filling you up for fewer calories. This is another long-term diet that opposes the classic deprivation and elimination method. It can be enjoyable an there is no starving. In fact, the Volumetrics diet allows 3 meals, 2 snacks, and a dessert daily.

Overall ScoreWeight LossHealthy
3.8/53.5/54.5/5

 

No. 8 TLC Diet

Therapeutic Lifestyle Changes is a very solid diet plan, without any major weaknesses. It is great for heart health, but its “do-it-yourself” approach may put off some people.

Overall ScoreWeight LossHealthy
3.7/52.9/54.6/5

 

No. 9 (tie) Nordic Diet

Similar to traditional Scandinavian eating, the Nordic diet is another long-term and palatable option to eat healthily and safely. It will remind you of the Mediterranean diet, having nutritious foods options from both land and sea. There are plenty of fruits, veggies, nuts and fatty fish, with minimal sweets and red meats.

Overall ScoreWeight LossHealthy
3.6/52.8/54.5/5

 

No. 9 (tie) Ornish Diet

The Ornish Diet got a mixed response. It may be nutritious and extremely heart-healthy, but it not easy to follow for dieters, given the severe fat restrictions.

Overall ScoreWeight LossHealthy
3.6/53.3/54.2/5

 

No. 11 (tie) The Fertility Diet

This is a sensible diet if getting pregnant is your goal. The concept of this diet is based on increasing ovulation and getting pregnant faster. The Fertility Diet impressed experts because it is easy to follow, safe and nutritious, but more conclusive studies are required before confirming it improves fertility.

Overall ScoreWeight LossHealthy
3.6/53.3/54.2/5

 

No. 11 (tie) Jenny Craig Diet

Jenny Craig diet plans are easy to follow, nutritionally complete and safe. Plus, the diet offers emotional support. The lower-carb program is good for people with Type 2 diabetes. It lost points because it is a costly diet for some people.

Overall ScoreWeight LossHealthy
3.6/53.3/54.2/5

 

No. 11 (tie) Vegetarian Diet

Vegetarian diets are not new to Indians. Now the western world has recognised the importance of vegetarianism as a health diet that works well for quick weight loss. Moreover, going vegetarian benefits heart health and has nutritional completeness.

Overall ScoreWeight LossHealthy
3.6/53.3/54.2/5

 

No. 14 Asian Diet

When you think traditional Asian diets, you think of rice, fish, and little red meat. Experts ranked it high for nutrition and safety, but it lost points for weight loss.

Overall ScoreWeight LossHealthy
3.4/52.9/54.3/5

 

No. 15 (tie) Anti-Inflammatory Diet

The Anti-Inflammatory Diet focuses on whole plant foods. But the experts doubted how good it will be for weight loss.

Overall ScoreWeight LossHealthy
3.3/52.5/53.9/5

 

No. 15 (tie) Flat Belly Diet

The Flat Belly diet scored average for nutrition, safety and longevity.

Overall ScoreWeight LossHealthy
3.3/52.8/53.9/5

 

No. 15 (tie) Nutritarian Diet

The Nutritarian diet emphasises on whole plant-based foods. But it may not be for everyone, given its many dietary restrictions. Experts suspected that a salad-heavy diet is not a viable long-term solution for losing weight and reaching optimal health.

Overall ScoreWeight LossHealthy
3.3/53.0/53.8/5

 

No. 15 (tie) Spark Solution Diet

This sensible diet has nutritious, reduced-calorie meals that rev up your metabolism, coupled with regular exercise. It is easy to follow and worth it if you want to lose weight and keep it off by opting for a healthier eating pattern.

Overall ScoreWeight LossHealthy
3.3/52.9/54.2/5

 

No. 19 Engine 2 Diet

Although the Engine 2 Diet’s benefits heart health and diabetes control, the experts gave it negative points for being unnecessarily restrictive and “gimmicky.”

Overall ScoreWeight LossHealthy
3.2/53.3/53.4/5

 

No. 20 (tie) Eco-Atkins Diet

Eco-Atkins got high marks for nutrition and safety because it is a “healthier version of the Atkins diet”, but it may be difficult to follow because it is restrictive and lacks guidance.

Overall ScoreWeight LossHealthy
3.1/53.0/53.4/5

 

No. 20 (tie) South Beach Diet

People have found the South Beach Diet good for rapid weight loss. But there are many dietary restrictions which means dieters are prone to gaining the weight back. Experts also gave a negative rating for fighting diabetes and heart disease.

Overall ScoreWeight LossHealthy
3.1/53.0/53.4/5

 

No. 20 (tie) Vegan Diet

Health experts were not too impressed by veganism either. Vegan diets may be heart-healthy, helpful for diabetes management, but it scored low in nutrition and easiness to follow. Veganism is extremely restrictive and the diets do not come with built-in social support either.

Overall ScoreWeight LossHealthy
3.1/53.0/53.4/5

 

No. 23 (tie) Biggest Loser Diet

This diet got positive ratings for short-term weight loss, but not for keeping it off. It scored average for heart health, but experts were not all that impressed by the Biggest Loser diet.

Overall ScoreWeight LossHealthy
3.0/53.0/53.4/5

 

No. 23 (tie) Glycemic-Index Diet

The Glycemic-Index diet, which distinguishes “good” carbs from “bad” carbs scored well for nutrition and safety. But it rated low for long-term weight loss, sustainability and heart health.

Overall ScoreWeight LossHealthy
3.0/52.4/53.7/5

 

No. 23 (tie) Nutrisystem Diet

Nutrisystem may be safe, easy to follow and have few nutritional deficiencies but it lost a lot of points for heart health.

Overall ScoreWeight LossHealthy
3.0/53.1/53.3/5

 

No. 23 (tie) Zone Diet

The Zone Diet lagged a little behind the high ranked diets in nearly all categories, including weight loss and easiness to follow. Plus, it is neither diabetes-friendly nor heart-healthy.

Overall ScoreWeight LossHealthy
3.0/52.8/53.6/5

 

No. 27 (tie) Abs Diet

Although experts found this diet to be effective for quick weight loss, they questioned some tactics and doubted if it is possible to lose 12 pounds of belly fat in two weeks.

Overall ScoreWeight LossHealthy
2.9/52.4/53.6/5

 

No. 27 (tie) Macrobiotic Diet

The Macrobiotic Diet lost points because it is awfully strict. It deviates a lot from the standard American diet, and one expert said it is “a mix of sound dietary guidance, mysticism, folklore and nonsense.”

Overall ScoreWeight LossHealthy
2.9/52.8/53.1/5

 

No. 27 (tie) SlimFast Diet

SlimFast follows a highly structured diet plan. It is a reasonable approach to dieting, weight loss, and is relatively easy to follow. But it scored low heart health.

Overall ScoreWeight LossHealthy
2.9/53.2/53.0/5

 

No. 30 HMR Program

The HMR Program scored average in most categories, but it scored particularly well in short-term weight loss. Nevertheless, experts thought the costly meal-replacement program is useful only for “extreme circumstances”.

Overall ScoreWeight LossHealthy
2.8/53.2/53.0/5

 

No. 31 Optavia Diet

Based on the original Medifast plan, the Optavia diet plan scored above average in short-term weight loss. But it lost points in other areas, especially easiness to follow.

Overall ScoreWeight LossHealthy
2.7/53.1/52.8/5

 

No. 32 Alkaline Diet

The Alkaline diet is based on the theory that by controlling your body pH through diet, you will gain health and longevity. If you eat acid-forming foods, such as red meat, it lowers the pH to unhealthy levels. But experts think it is “poorly researched and not based on science”.

Overall ScoreWeight LossHealthy
2.5/52.1/53.0/5

 

No. 33 (tie) The Fast Diet

Intermittent Fast diets are also known as 5:2 diets. Basically, you eat normally for five days of the week and cut down calories to 25% on two non-consecutive days of the same week. Men need about 600 calories on fast days and women need 500. However, the experts had plenty of concerns sinking the diet in the Overall Best Diets rankings.

Overall ScoreWeight LossHealthy
2.4/52.6/52.6/5

 

No. 33 (tie) Paleo Diet

Experts questioned the Paleo diet on all counts. Regardless of the weight loss goal, heart health or sustainability most of them advise dieters to look elsewhere. It is difficult to duplicate a pure Paleo diet based on very lean meats and lots of wild plants in modern life.

Overall ScoreWeight LossHealthy
2.4/52.6/52.6/5

 

No. 33 (tie) Raw Food Diet

Raw Food Diet got solid points marks for short-term weight loss. But it is nearly impossible to follow and nutritionally incomplete.

Overall ScoreWeight LossHealthy
2.4/53.3/52.2/5

 

No. 33 (tie) Supercharged Hormone Diet

This is another diet that got mediocre marks in all counts. It scored poorly in easiness to follow, long-term weight loss, nutrition, diabetes and heart health.

Overall ScoreWeight LossHealthy
2.4/52.5/52.7/5

 

No. 37 Atkins Diet

Atkins may be a low-carb, weight loss diet but it leaves much to be desired, as an all-purpose diet. Experts agreed the elimination diet could beat the others hands down in short-term weight loss. But it got poor marks in all other counts.

Overall ScoreWeight LossHealthy
2.2/53.0/52.1/5

 

No. 38 (tie) Keto Diet

Ketogenic diet plans aim to lose weight by burning fat after the body enters a state of ketosis. This is when the body breaks down dietary and stored fat into ketones. Most experts were concerned that the keto diet brings nutritional imbalances by eliminating all carbs. Plus it is highly rigid and unsustainable.

Overall ScoreWeight LossHealthy
2.1/53.1/51.8/5

 

No. 38 (tie) Whole30 Diet

Whole30 is again at the bottom for a good reason with low scores in all categories. The highly restrictive, elimination diet, removes all whole grains, legumes, and dairy. Plus, it lacks any scientific evidence.

Overall ScoreWeight LossHealthy
2.1/52.4/52.4/5

 

No. 40 Body Reset Diet

Yet another unimpressive diet, the Body Reset fared poorly for long-term weight loss, heart health and easiness to follow.

Overall ScoreWeight LossHealthy
2.0/52.1/52.5/5

 

No. 41 Dukan Diet

Experts said the Dukan diet is way too rigid, has too many rules, and there is no evidence it works. With the overall score well below average, this diet scored badly in almost all categories.

Overall ScoreWeight LossHealthy
1.9/52.6/52.0/5

 

Are there risks on western diets?

The US News World Report provides digital news and information to empower the American people to a more informed decision about their lifestyle choices. The above diet rankings are done to help some 45 million Americans who go on a diet every year.

But they are mostly based on western diets that are mostly high in sweet, fast food and red meat. Even the popular low-fat products sold at grocery stores usually contain too much sugar. In fact, a research team in France published a study in the American Journal of Medicine that suggests the Western style diet raises a person’s risk of dying early. The team studied the effects of diet on the overall health at older ages and found a substantial increase in cardiovascular and non-cardiovascular death.

 

What about Indian diets?

Western diets may be the most researched and talked about on the Internet, but you need not make them the holy grail of healthy eating. We Indians often forget about the gut-friendly foods available at our fingertips. Instead, we turn to popular diet trends Hollywood celebrities endorse. Besides being the diet of our ancestors and buying fresh, local produce, there are good dietary reasons for sticking to an Indian diet plan, even for weight loss.

Did you know?

Indian spices are loaded with disease-fighting antioxidants and anti-inflammatory essential oils. Spices are not merely great for flavouring your meals they improve digestive health too. Spice help reduce gastritis, acidity and bloating.

Here are 5 good reasons to try Indian food:

  1. Fermented Foods: Want probiotics naturally preserved in a jar? Try Indian pickles. These fermented vegetables are potent detoxifiers that contain good-gut bacteria, plenty of antioxidants and fibre help digestion and immunity. Most Indians find eating homemade curd after lunch during the hot and humid summer benefits digestion.

 

  1. Weight Loss Foods: Nimbu pani and amla juice are amazing are much better than soft drinks. They not keep you cool in soaring summer temperatures, but contain vitamin C and fat-busting nutrients. Yoghurt is another weightloss staple in India.

 

  1. Plant Proteins & Fibre-rich Foods: Then there are beans and lentils, which are a favourite and staple of any Indian diet. Not only are they rich in proteins, vitamins and carbs but have soluble fibre that fights belly fat and constipation.

 

  1. Heart-Healthy Fats: Nuts and seeds like sesame seeds, almonds, walnuts, pumpkin seeds, sunflower seeds, cashews, and pistachios keep bad cholesterol and hunger pangs at bay.

 

  1. Locally Grown Produce: Locally grown green leafy vegetables like palak, sarson, and methi are loaded with vitamins, are low in calories and help boost the energy levels.

 

Why do Indians love curd?

Besides boosting immunity, gut health and fitness, calcium-rich yoghurt is also good for strong bones. Calcium is an essential mineral for healthy teeth and bones especially in older adults and menopausal women. Yet another boon of yoghurt is that it is better for lactose intolerance than milk.

And it doesn’t stop there.

Yoghurt is one of the best sources of calcium, providing 30% of the daily recommendation per cup (245 grams). It’s also a good source of protein and other nutrients like phosphorus, vitamins B2 and B12, and potassium.

Homemade yoghurt is easy to make during an India summer. Baking in a very slow oven also works. Just boil milk and add left-over yoghurt in it. Put the lid on firmly and leave it in your kitchen. Start off using a low-fat, commercial yoghurt with live probiotic bacteria to reap the maximum health benefits.

If you buy yoghurt, avoid the sweetened stuff, and get low-fat yoghurt. Add fruits and nuts or granola for taste and crunch.

Did you know?

Yoghurt is also a great post-workout snack.

Dr Seema Singh, the chief clinical nutritionist at Fortis, suggests that fitness diets should include yoghurt. Consuming yoghurt daily speeds up post-workout recovery by soothing stressed muscles. She also agrees that if yoghurt is consumed daily, it boosts immunity.

 

Is there an Indian diet plan for quick weight loss?

Need to lose weight in one week?

Most people do not associate Indian cuisine with losing weight. We want to give Indian weight-watchers an option. Here is our Indian diet plan, inspired by dietician Nikita Agarwal by which you can lose weight fast.

Early Morning:  Add grated amla juice to 1 or 2 glasses of filtered water.

Breakfast: (pick any one)

  • Vegetable utappam
  • Idli and Sambar
  • Vegetable paratha with yoghurt and pickle
  • Mixed-veg. daliya
  • Besan chilla and mint chutney

Mid-day Snack: Fruit bowl

Lunch:

  • Bowl of vegetable soup
  • Brown rice and pulses or lentil bowl
  • Cucumber raita

Evening Snack: A handful of mixed nuts and seeds

Dinner:

  • Steamed green leafy vegetables
  • Grilled fish or Tandoori chicken
  • 1 Chapatti

 

What about food & diet trends?

Despite what the experts think, the food and diet trends look a bit different. For example, the Keto and Paleo diets are expected to continue enjoying a great run this year. Some diets and foods may be old but they remain popular. We expect the following food and diet trends to be big this year:

Top Diets:

  1. Keto

  2. Paleo

  3. Plant-Based

  4. Alkaline

  5. Whole 30

  6. Mediterranean

  7. Flexitarian

  8. Lectin-Free

Food and Shopping:

  1. Less Sugar

  2. Non-Dairy Milk

  3. Digital Food Shopping Carts

New Cuisines:

  1. Flavours from the Pacific Rim.

  2. Cuisine from the “stans” (Afghanistan, Uzbekistan, Tajikistan, Azerbaijan).

  3. Snacking on seaweed, inspired by Japanese food.

  4. Middle-east inspired sesame seed (Tahini) and hummus.

 

Take home message

Many people believe diets focus on weight loss. What most people forget about is enjoying the diet they choose. You need to pick one that will satisfy you enough so you can stick to it

Try to relish every bite!

In fact, the whole point of dieting is to eat right, safely improve your long-term health, get essential nutrients from natural or organic foods and aim for an optimal weight range.

Health experts think the best diets are the ones that are safe, easy to follow, nutritious and effective for weight loss. They should also prevent diabetes and heart disease. Ideally, your diet plan should be able to meet your weight loss, health and wellness goals.

No wonder the Mediterranean, DASH and MIND diets have ruled the top positions for years!

Healthy dieting is choosing a diet plan that will suit your lifestyle to include those foods for a healthy body and mind. This sometimes takes time, so you also need patience. Plus, if western diets do not suit you or your climate, don’t worry. Today, there are many certified Indian dieticians and nutritionists online who can guide and advise you.

What do you think?

We want to invite dieticians and nutritionists to add their expert opinion to our articles. We will take a closer look at different diet plans and compare them with the pros and cons.

We welcome registered Zotezo.com users (followers, customers, and partners) to share your experiences, thoughts & ideas with us.

 

Note: This diet and nutrition article is a general guide to improve your lifestyle habits, for better living, and overall health and wellness. Before you start a new diet or meal plan, it is advisable to consult your doctor, who knows your medical history, and a certified dietician or nutritionist.

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