Scientifically Supported Meal Plans

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, 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!

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.

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 and find the detailed meal plan online.

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