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The 9 Best Diet Plans for Your Overall Health

The 9 Best Diet Plans for Your Overall Health

The 9 Best Diet Plans for Your Overall Health – Diets aren’t just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle.

However, the sheer number of diet plans available can make it difficult to get started. Different diets will be more suitable, sustainable and effective for different people.

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Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and carbohydrates or fats. Some focus more on certain eating patterns and lifestyle changes, rather than limiting certain foods.

Plus, many offer health benefits that go beyond weight loss.

Here are the 9 best diet plans to help you improve your overall health.

The Mediterranean diet
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutritional benefits and sustainability.

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How does it work

The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:

• vegetables
• fruit
• whole grains
• fish
• walnuts
• lentils
• olive oil

Foods such as poultry, eggs, and dairy products should be eaten in moderation, and red meat is limited.

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In addition, the Mediterranean diet limits:
• refined grains
• Trans fat
• processed meats
• added sugar
• other highly processed foods

health benefits
This diet’s emphasis on minimally processed foods and plants has been associated with reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain types of cancer (1 trusted source).

Although the diet was designed to reduce the risk of heart disease, numerous studies indicate that its plant-based, high-unsaturated-fat dietary pattern may also help with weight loss (2).

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A systematic review looking at five different studies found that compared to a low-fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. Compared to a low-carb diet, it produced similar weight loss results (3Trusted Source).

A study of more than 500 adults over 12 months found that greater adherence to a Mediterranean diet was associated with twice the odds of maintaining weight loss (4Trusted Source).

Additionally, the Mediterranean diet encourages the consumption of many antioxidant-rich foods, which can help fight inflammation and oxidative stress by neutralizing free radicals (5).

Other benefits
Recent studies have also found that the Mediterranean diet is associated with a lower risk of mental disorders, including cognitive decline and depression (6Trusted Source).Eating less meat is also associated with a more sustainable diet for the planet.
Disadvantages
Since the Mediterranean diet doesn’t put a heavy emphasis on dairy, it’s important to make sure you’re getting enough calcium and vitamin D in your diet.

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The DASH diet

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars and fats.While the DASH diet is not a weight-loss diet, many people report losing weight on it.

How does it work
The DASH diet recommends specific serving sizes from different food groups. The recommended number of servings to eat depends on your daily calorie intake.

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For example, each day an average person on the DASH diet would eat about:

• five servings of vegetables
• five servings of fruit
• seven servings of healthy carbohydrates like whole grains
• two servings of low-fat dairy products
• two servings or less of lean meats

In addition, it is recommended to consume nuts and seeds two or three times a week (7Trusted Source).

health benefits
The DASH diet has been shown to lower blood pressure levels and several risk factors for heart disease. Plus, it may help reduce the risk of breast and colorectal cancer (7 Trusted Source, 8 Trusted Source, 9 Trusted Source, 10 Trusted Source, 11 Trusted Source).

Studies show that the DASH diet can also help you lose weight. For example, an analysis of 13 studies found that people on the DASH diet lost more weight over 8 to 24 weeks than people on a control diet (12Trusted Source).

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Another study in obese adults over 12 weeks found that the DASH diet helped decrease total body weight, percentage body fat, and absolute fat mass in study participants while preserving muscle strength (13Trusted Source).

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Other benefits
In addition to weight loss, the DASH diet can help combat symptoms of depression (14).A comparative study over 8 years found that even moderate adherence to the DASH diet was linked to a lower risk of depression (15Trusted Source).

Low-carb diets are among the most popular diets

Disadvantages
Although the DASH diet may help with weight loss and lower blood pressure in people with hypertension, there is conflicting evidence about salt intake and blood pressure.

Eating too little salt has been linked to increased insulin resistance, and a low-sodium diet isn’t the best choice for everyone.A low-sodium diet such as the DASH diet is more appropriate for people with hypertension or other health conditions that benefit from or require sodium restriction (16Trusted Source).

More research is needed in this area to understand how a low-sodium diet may affect insulin resistance in people without hypertension.

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