Nowadays, you can find various diets which can really work.
Finding something that corresponds to your preference and sticking to it, in the long run, is crucial.
This article offers 4 healthy meal plans which are supported by science and proven to really work.
1. Mediterranean Diet
This diet is based on the traditional foods that people consumed in Greece and Italy back in the 1960s, and it involves consumption of foods which were commonly eaten in these countries. According to many studies, this diet can help prevent strokes, type 2 diabetes, heart attacks, and premature death. It supports weight loss as well.
It includes lots of legumes, berries, fruits, poultry dairy products, vegetables, fish, extra virgin olive oil, and whole grains.
Highly processed foods, processed meat, added sugar, refined oils, trans fats, and refined grains should be avoided.
2. The Gluten-Free Diet
Gluten is type of protein which is naturally found in wheat and other grains. The gluten-free diet is essential for gluten-intolerant individuals. It is based on whole foods which are naturally gluten-free.
It includes consumption of nuts, legumes, eggs, meats ( grass fed), fish and seafood, tubers, healthy fats, herbs and spices, dairy, fruits, and vegetables.
On the other hand, ingredients that should be avoided are the ones that always contain gluten, such as pasta, bread, beer, cookies, cakes, sauces, dressings, cereals, and pastries. Make sure you always check the labels in order to ensure the food item you are buying is gluten-free.
3. Low-Carb, Real Food Based Diet
This diet is ideal for people whose main goal is to lose weight as well as to lower the risk of disease and to maintain good health. It is based on eating natural, unprocessed foods and low carbohydrate content. Luckily, it is very flexible and you can adjust your carbohydrate intake depending on your goals.
The low-carb diet is rich in fruits, vegetables, nuts, seeds, healthy oils, fats, meat, fish and eggs, but low in processed foods, sugar, and starches.
Stay away from Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
4. Paleo Diet
This diet is all the rage nowadays, and it is based on emulating the dirt of our hunter ancestors. In other words, it focuses on whole foods that resemble their natural/original form.
In brief, you should consume nuts, seeds, spices, herbs vegetables, fruits, fish, and meat.
Avoid dairy products, soft drinks, grains, sugar, legumes, vegetable oils, artificial sweeteners, margarine, and trans fats.
In addition to these meal plans, DASH is yet another diet worth considering. It is very similar to Mediterranean diet, but it has higher limits when it comes to sodium and fat intake. The best part regarding this diet plan is that it has been scientifically proven to help lower blood pressure.
This article provides only the basic information about these healthy meal plans, but if you are interested in some of them, do a little research on your own to find more in-depth meal plan along with a wide array of recipes.