In the beginning of each year US News and World Bank gives ranking to the best diets for the year to come. In 2020 it has ranked – Mediterranean Diet on the top and at the bottom is the Keto Diet. The ranking is based on how easy the diet can be followed, safety and possible side effects, but mainly how the diet can prevent heart disease and diabetes.
The Mediterranean diet consists mainly, fruits, vegetables and low in red meat and sugar. The countries which borders the Mediterranean Sea mainly follow this diet and are referred as BLUE ZONE people in these areas tend to live longest having healthiest lives.
The Mediterranean diet relies on seafood, fresh produce, whole grains, nuts and seeds with drinking of wine in moderation. It is the best nutrient – dense food, alternative to high calorie processed food & refined sugars. The ingredient and food plan of this diet, are rich in vitamins, with fiber, polyphenols that protects from life style diseases.
The Mediterranean diet doesn’t restrict calories or include rigid meal planning, which is easier to follow and among the safest diets in terms of unwanted side effects. However, this may also be a drawback for people looking for a more structured eating style or trying to lose weight quickly.
Restrictive diets like Keto, which include the high fat, low-carb Keto diet, though it helps for short-term weight loss but it is difficult to sustain in the long term.
The Flexitarian diet, or the self-diet is the best and highly ranked by experts. This diet refers to a flexible eating style: sticking to mostly plant-based foods, while allowing high-quality animal products in moderation. This diet helps losing weight and heart health.
The best way is to colour code your food and stick to your calories which is required by your body, refer to a dietician who can understand your culture, background and eating habits. Stick to:
Green foods: which are foods that have least amount of calories per ounce and they include mostly whole grains, fruits, and vegetables.
Yellow foods: have more calories per ounce and include beans, low-fat cheeses, yogurt, and many low-fat types of meat.
Red foods: are the densest food and these are red meat, juice, nuts, chocolate, refined sugars and pizza. Thus the best diet is the one you can stick to.