If you want to lose weight, it’s important to find an eating plan that’s sustainable. Following a best healthy diet for weight loss that you can’t keep up with will likely backfire and lead to health issues or the loss (and then regaining) of any weight you may have lost.
Many registered dietitians steer clients toward eating plans centered around whole foods. But they also get questions about trending diets that are gaining popularity.
Plant-Based Diet
The plant-based diet is a healthy eating plan that eliminates foods from animal sources. It also restricts processed foods. The diet promotes whole foods that have undergone little or no processing and includes vegetables, fruits, whole grains, beans, peas and lentils and nuts. It also includes the occasional use of healthful oils, such as avocado oil when roasting veggies or a drizzle of slivered almonds on your salad.
People following this diet often report positive changes in weight, cholesterol and blood pressure levels. They also experience better digestive health and may have a reduced risk of cancer, heart disease and other chronic diseases.
It’s possible to meet all your nutrient needs with a plant-based diet as long as you eat a variety of foods and avoid highly processed foods. You should also choose higher-quality animal products when you eat them.
Whether you’re vegan or vegetarian, it’s important to choose whole foods that are low in sodium, sugar and fat. You should also consume plenty of protein, dietary fiber and omega-3 fatty acids. You can find these nutrients in a variety of foods, including tofu, tempeh, whole grains, fruits, vegetables, nuts, seeds and beans. You can also consider adding fortified plant milks and spreads to your diet. In addition, make sure you’re consuming enough calcium and vitamin D.
Whole Foods Diet
Rather than focusing on individual food groups, the whole foods diet recommends eating as close to nature’s original form as possible. This includes eating a wide variety of whole grains, vegetables, fruits, legumes and nuts. These foods are rich in vitamins, minerals and phytochemicals (natural compounds found in plants).
The whole foods diet does not include any specific calorie counts, so you can choose the number of calories to eat as long as you do not exceed your daily allowance. It does, however, encourage you to eat fewer processed and fast foods.
While there are many benefits to this diet, the drawbacks include an increased cost and more time spent cooking. This is not a diet to follow if you have limited time or dislike preparing food from scratch. It is also important to realize that following a whole foods diet too strictly can lead to an unhealthy fixation on clean eating and may prompt shame when you stray from the strict diet.
Eating whole foods is easier than it sounds, especially when you use the right recipes. Try a recipe for a salad that incorporates a mix of fresh vegetables and a homemade dressing, or grab a handful of nuts as an easy, quick snack. By incorporating more healthy, whole foods into your daily routine, you can start to see the difference in how you feel.
Anti-Inflammatory Diet
An anti-inflammatory diet is high in foods that reduce inflammation and low in those that increase it. This eating pattern can help reduce your risk of chronic diseases that are linked to inflammation, such as heart disease, inflammatory bowel disease and cancer.
Anti-inflammatory foods are rich in antioxidants, omega-3 fatty acids and polyphenolic compounds that can lower inflammation levels. Some of these foods include leafy vegetables, beans, nuts, seeds, cocoa and olive oil. You also need to limit inflammatory foods, such as processed meats, sugar-sweetened beverages, salt and trans fats.
While acute inflammation is a healthy body response to illness, injury or infection, chronic, systemic inflammation can lead to health conditions like obesity, cardiovascular disease and certain cancers. The food you eat plays a role in regulating your inflammatory status, as does exercise, sleep and stress management.
If you follow an anti-inflammatory diet, you’ll likely experience a reduction in inflammation symptoms, including bloating, gas and abdominal pain, as you eat more whole foods and less processed items. You should consult your physician or registered dietitian before making any major changes to your eating habits. An elimination diet or food sensitivity tests may help you find your inflammatory triggers, too.
Mediterranean Diet
The Mediterranean diet is a heart-healthy eating plan that’s also great for weight loss. It focuses on whole healthy foods and limits processed foods, which are high in sodium, saturated fat and added sugars. The diet includes plenty of olive oil, fruits and vegetables; lean proteins such as poultry, fish and beans; whole grains such as oats, brown rice and bulgur; herbs and spices to flavor foods; and sweets and alcohol in moderation.
It’s recommended to get at least three to nine servings of vegetables, half to two servings of fruit and one to 13 serves of cereal daily. It’s recommended to get a good amount of dietary fiber as well, which is important for preventing constipation and other digestive problems.
The Mediterranean diet includes lots of leafy greens like kale and spinach, which are high in vitamin K, A and C. It’s also a good idea to include non-starchy veggies like bell peppers and zucchini. Lean proteins are also encouraged in the Mediterranean diet, including feta cheese and lean poultry like chicken and turkey. Eggs are another great source of protein, which contain the amino acid choline, which helps promote brain health and reduce inflammation.
Conclusion
The GH Institute Nutrition Lab’s registered dietitians can help you put together a simple meal plan that follows the Mediterranean diet. Just ask for a consultation today!
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