Are you a dieter looking for the right nutritional plan? If so, you’ve probably combed through hundreds of diets – some new, some old. With all the contradictory information circulating, it can be difficult to navigate and choose the one that best suits your body type and lifestyle. Fortunately, science supports us! There are many scientifically validated diets that fit different lifestyles and health goals. In this article, we’ll explore 6 key strategies proven to help you find the best way to achieve your desired results!
It is common to succumb to the temptation of the latest fad diets, acclaimed by celebrities and advertisements promising an ideal figure. However, be careful, as many diets may be unsuitable or even dangerous depending on your medical history. In addition, the yoyo effect awaits most people who embark on these restrictive diets. Indeed, these diets are often based on drastic limitations, leading to possible deficiencies and undeniable frustration. In the long term, weight regain is inevitable!
The secret to achieving sustainable weight loss or adopting a healthy diet that meets specific needs lies rather in choosing a balanced diet, capable of integrating harmoniously throughout your life. Instead of restrictive diets, food rebalancing based on scientifically validated principles is to be preferred. Thus, all people wishing to change their diet can follow these tips without fear of harmful consequences.
Here are 6 food rebalancing that can transform your life and guarantee you lasting and effective weight loss according to a study.
A recent study published in the prestigious Nature Medicine journal analyzed the different diets recommended by health professionals and the scientific community in order to assess their beneficial effects on our well-being. One of the main benefits of these diets is that they don’t require cutting out certain foods altogether, but rather opting for better alternatives most of the time. This extensive research spanned 32 years and involved 205,852 participants, aged 25 to 75, leading to the conclusion that a healthy diet is key to preventing chronic disease.
The Mediterranean diet:
The Mediterranean diet, also known as the Cretan diet, is considered one of the healthiest dietary patterns in the world. This diet is characterized by an abundant consumption of fresh and seasonal products, while avoiding processed and industrial foods. He favors a moderate consumption of red meat, sugar and saturated fats, and relies on the benefits of omega-3, of which olive oil is a key ingredient.
Originally from the Mediterranean basin, this diet has proven its benefits, in particular thanks to its nutritional qualities and its impact on health, by promoting a continuous harmonious dietary balance.
The major asset of the Mediterranean diet lies in its richness in antioxidants and omega-3s. These elements are renowned for their protective effects on the cardiovascular system. In fact, many studies have shown that people following this diet have a reduced risk of developing heart disease. Moreover, it also helps in the prevention of certain types of cancer, neurodegenerative diseases and in maintaining a healthy body weight, among other health benefits.
The low glycemic index (GI) diet:
Low glycemic index nutrition is suitable for every individual, regardless of age, even those on medication or with a medical history. This diet is characterized by the consumption of foods with a low glycemic index. These will allow you to better manage your insulin levels, leading to a feeling of satiety and a reduction in fat storage.
The MIND diet:
The MIND diet, which stands for Mediterranean-Dash Intervention of Neurodegenerative Delay, is designed to promote healthy neurological functions and has been linked to the prevention of neurodegenerative diseases such as Alzheimer’s disease. It includes 10 superfood groups made up of nutrient-dense and antioxidant-rich items. As it is known to be rich in vitamins B6, B9 and B12. This diet may provide benefits such as improved cognitive function due to the abundance of vitamins and minerals found in these healthy food sources.
The Okinawa Diet:
Located in an archipelago off the coast of Japan, the island of Okinawa holds the world record for the proportion of centenarians among its population. Known as “the island of longevity”, this territory enjoys an exceptional life expectancy, with an average of 86 years for women and 78 years for men. The key to this impressive longevity lies largely in the characteristic diet of its inhabitants, which favors the consumption of low-fat food.
The Okinawa diet focuses on a mainly rich and varied diet, with reduced fat intake and a slight limitation of calories, without imposing calorie counting. The objective of this diet is to reach and maintain your optimal weight, that is to say the weight in which you feel good and healthy. For this, followers of this diet favor the consumption of foods with low caloric density, but which are rich in essential vitamins and minerals. On average, Okinawans consume about 1800 calories per day, an amount significantly lower than the 2300 calories ingested daily by the French and the 2500 calories typically consumed by Americans. The focus is on food quality rather than quantity, favoring natural sources of nutrients and avoiding processed foods high in sugar and fat.
The DASH diet:
The DASH diet, an acronym for “Dietary Approaches to Stop Hypertension,” is considered particularly beneficial for cardiovascular health and the prevention of high blood pressure. It is inspired by the Mediterranean diet and is rich in fruits, vegetables, low-fat dairy products, whole grains, lean proteins and vegetable oils rich in unsaturated fatty acids.
This diet, originally developed in the United States to combat rising hypertension, is based on daily and weekly nutritional goals. These goals include regular and varied consumption of vegetables (at least 4 to 5 servings per day), fruit (4 to 5 servings per day), whole grains (7 to 8 servings per day) and fat-free dairy products and low in fat (2 to 3 servings per day).
Scientific studies have shown that following this diet can significantly reduce blood pressure and improve overall cardiovascular health. Additionally, the DASH diet may also aid in diabetes prevention and control, as well as body weight management. It is therefore recommended by many health professionals as an effective and balanced dietary approach for a healthy and active life.
Intermittent fasting is a method of food restriction that involves alternating periods of fasting with periods of eating. Among the different approaches to intermittent fasting, the 16-8 pattern (16 hours fasting and 8 hours eating) and the 18-6 pattern (18 hours fasting and 6 hours eating) are the most popular.
Since 1943, studies have been conducted to observe the effects of intermittent fasting on the health and well-being of individuals. The results of this research revealed notable efficacy in terms of weight loss and improvement of biomarkers such as insulin sensitivity. In addition, followers of this practice benefit from better weight control, improved digestion, better quality sleep as well as better cardiovascular health.
According to Raphaël Gruman, nutritionist, it is essential to properly manage intermittent fasting to reap the best benefits. Rather than adopting too strict a diet, he recommends fasting only once or twice a week. It is also important to choose the time of the day when one will fast (morning, noon or evening) according to one’s needs and preferences.