2021 hasn't been the easiest as it starts off on a different note compared to years past. Being in the middle of a pandemic makes very little sense in our lives. But the only thing you can control is your diet. With so much illness, maybe it's time to not only work towards losing the holiday weights, but to adjust to a healthy lifestyle and a healthy diet that can be carried out all year long.
We have learned that the healthier you are the more it raises your chances to be able to fight through the virus if you contract it. Here are some of the healthy diets to consider for 2021.
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.
This diet has been gaining a lot of popularity due to its health benefits even for people with health conditions. The Mediterranean diet takes it back to basics. It cuts out processed food and brings in more natural food. You are looking at eating more fresh vegetables and fruits.
Foods that are rich in fatty acids like avocados and olive oil, fish, beans, and nuts. Greens are highly recommended and whole grains for good digestive health. Dairy products are included but limited.
There is a bonus because a glass of red wine is not allowed. This diet is easy to sustain because it is delicious and makes losing weight seem like a piece of cake.
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese and yogurt.
Eat only rarely: Red meat.
Don’t eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
While on this diet, you should avoid these unhealthy foods and ingredients:
You must read food labels carefully if you want to avoid these unhealthy ingredients.
What you should Drink
Water should be your go-to beverage on a Mediterranean diet.
Note: Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
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The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation.
That is why the name of this diet is a combination of the words flexible and vegetarian.
This is an interesting diet that can get you excited about both losing weight as well as eating healthy. It is flexible just as the diet says and you can give becoming a vegetarian a try.
For most of the time, you can eat a vegetable i.e. plant-based diet full of fruits and vegetables as well as whole grains and when the occasion calls for it you can enjoy some lovely steak on a burger or a hot dog even during the festive seasons.
This truly is a flexible diet. It is not just good for losing weight but it also great for reducing the risk of developing and managing life-threatening conditions such as cancer, diabetes, and heart conditions. It is also very good for extending your life.
It’s based on the following principles:
The DASH Diet
Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease.
The DASH diet focuses on fruits, vegetables, whole grains and lean meats.
If you are looking for a diet that helps you lose weight but also allows you not to take any medication when you are suffering from high blood pressure then this is the diet for you.
It is also high in vegetables, fruits, low-fat dairy products, and whole grains however; it is a low sodium diet to help manage your blood pressure. All you have to do is to follow the DASH rules, which are also, known as the heart-healthy rules.
By following these rules you are increasing your intake of potassium, magnesium, and calcium which also help in reducing the risk of developing other conditions such as diabetes, heart conditions, cancers, osteoporosis, and stroke.
The regular DASH diet program encourages no more than 1 teaspoon (2,300 mg) of sodium per day, which is in line with most national guidelines.
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Noom diet is a personalized diet plan through a mobile app offered by Noom. It is meant for maintaining a fit and healthy body or becoming fit by losing weight.
It helps a person reach their weight loss goals by recording their data. A person’s required to enter their personal; information and details of every meal.
This includes the weight of their food and the category of nutriment they have consumed. It helps the app to process their data and create a more precise diet plan suitable for each specific individual.
This diet is not just focused on you following a certain eating plan or fitness regime; it also works on you psychologically. It helps you to identify which foods are good for you and which aren't. This diet changes your behavior towards food and helps you focus on your weight loss.
This diet has benefited from long term success as it comes with an app that you can work with throughout the day.
Remember, it's not just about the fastest way to lose weight, but which diet has the most health benefits for your body. Pick one that you know will be easier to stick to. create your own meal-plan to stay focused. In this way, you will ensure that you lead a healthy lifestyle in 2021 and beyond.