https://www.cnn.com/2021/01/05/health/mediterranean-diet-2021-best-diet-wellness/index.html The gold medal for best 2021 diet went to the Mediterranean diet for the fourth year in a row, according to rankings announced Monday by U.S. News & World Report. Tied for silver was the DASH diet, which stands for dietary approaches to stop hypertension, and the Flexitarian diet, which encourages being a vegetarian most of the time, but is flexible enough to allow a burger now and again. What do all of these diets have in common? They stress reducing or eliminating processed foods, and focus on meals full of fruits, vegetables, beans, lentils, whole grains, nuts and seeds. The Dukin and keto diets, which stress eating high-protein or high-fat foods with minimal carbohydrates, came in last and next-to-last in the diet rankings. Those diets are typically rated poorly by experts because they are extremely restrictive, hard to follow, and eliminate entire food groups, which is not recommended by dietary guidelines. To judge the diets, a panel of experts in heart disease and diabetes, nutrition, diet, food psychology and obesity reviewed research about the diets from medical journals, government reports and other resources. "We've convened a panel of 24 experts who live and breathe diet, weight loss and obesity," said Angela Haupt, managing editor of health at U.S. News & World Report. "They score each diet on a number of different measures: how easy it is to follow, how likely it is to lead to long-term weight loss, how healthful and safe it is, and how effective it is at preventing or managing chronic conditions like diabetes and heart disease," she said. More top honors for Mediterranean diet In addition to capturing best diet, the analysis of 39 eating plans also gave the Mediterranean diet the top spot in the best plant-based diet category. The Flexitarian diet took second place, followed by the Nordic diet, which promotes eating locally sourced, low-glycemic foods. The Mediterranean diet also tied with the DASH diet and the Ornish diet for top honors in best heart-healthy diet. The Ornish diet was created in 1977 by Dr. Dean Ornish, founder of the nonprofit Preventive Medicine Research Institute in California. Ornish calls the diet the only scientifically proven program to reverse heart disease in a random clinical trial without drugs or surgery. Experts have said the diet is restrictive and hard to follow, however. The Mediterranean diet also tied with the Flexitarian diet for first place in best diabetes diet; and with WW (Weight Watchers) for easiest diet to follow and DASH for best diet for healthy eating. Such high accolades are not surprising, as numerous studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Meals from the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and longer life. The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are consumed rarely, if at all. Meat can make a rare appearance, usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple. "It's more than a diet, it's a lifestyle," said Atlanta registered dietitian Rahaf Al Bochi, who teaches the Mediterranean diet to her clients, in a prior CNN interview. "It also encourages eating with friends and family, socializing over meals, mindfully eating your favorite foods, as well as mindful movement and exercise for a complete healthy lifestyle." Best overall diet for weight loss For this category, the panel of experts looked at a diet's short-term and long-term weight loss success, weighing both equally. The popular WW (Weight Watchers) tied with the Flexitarian diet for top honors. "Research shows vegetarians tend to eat fewer calories, weigh less and have a lower body mass index (a measure of body fat) than their meat-eating peers," according to the analysis of the Flexitarian Diet. "If you emphasize the plant-based component of this diet -- eating lots of fruits, veggies and whole grains -- you'll likely feel full on fewer calories than you're accustomed to." Weight Watchers, which also won first place in the best commercial diet category, has an important component needed in any successful diet: support. In addition to in-person meetings and optional one-on-one consultants, the plan offers an online community. "Programs like WW that offer emotional support and group meetings lead to higher compliance than a do-it-yourself dieting," the analysis said. New diets evaluated Four new diets were added to the rankings this year, Haupt said: the Autoimmune Protocol diet (AIP), the Gut and Psychology Syndrome diet (GAPS), the modified keto diet and the Noom diet. "Among all these, Noom performed the best -- No. 12 overall, which is impressive for a newcomer," Haupt said. Based on a food-logging app, Noom wants you to log every meal, snack and exercise activity, as well as your daily weight. Noom encourages foods with "low caloric density," which are high in water and low in calories by volume. Similar to WW, Noom provides support groups where dieters can "help each other with everything from how to curb distracted eating to how to make plain old water more fun," Haupt said. The modified keto diet, also known as keto 2.0, is a bit less restrictive than its parent, the classic keto. For example, modified keto dieters consume about 82% of their daily calories from fat vs 90% in the traditional keto diet, 12% protein instead of 6% and 6% carbohydrates instead of 4%, according to the report. However, the new version was panned by the experts, coming in 35th, just slightly better than the traditional keto's ranking of 37 out of 39 diets. Keto 2.0 "allows for slightly more wiggle room on what you eat, but experts said it is still way too restrictive," Haupt said. The Autoimmune Protocol diet, also known as the Autoimmune Paleo diet, was developed to reduce inflammation and ease symptoms of autoimmune disorders. It requires people to eliminate foods for at least a month and monitor symptoms when the food is reintroduced. Experts called the diet restrictive, suggesting it needs more research to substantiate any benefits. The Gut and Psychology Syndrome diet, or GAPS, is for people with an odd spectrum of conditions: severe digestive and immune system issues, learning disabilities and serious neurological conditions. GAPS was developed by Dr. Natasha Campbell-McBride, who "believes the food, drink and products people consume play a profound role in their brain function," according to the U.S. News & World report. Like the keto diet, GAPS comes in next to last in best diets. Best diet for quick weight loss The quick weight loss category is for the person who needs to lose a few pounds for a special occasion, as the diets were evaluated for only a two-month period. It's not meant to be recommended as a long-term diet or lifestyle, according to U.S. News & World Report. HMR, or the Health Management Resources Program, took first place, with WW and the Atkins Diet tied in second place. The HMR program is a weight loss and lifestyle-change program designed to reduce calories via meal replacements that include added fruits and vegetables. The starter kit is just shy of $200 and includes 70 servings of HMR shakes and entrees, support materials, weekly group coaching and free shipping. The Atkins Diet, created in 1972 by cardiologist Dr. Robert Atkins, involves four phases of meal plans, starting with very few carbs and adding more as the diet progresses. However, "low-carb dieters may eat too much fat, raising health concerns," the analysis found, ranking the diet at 33 out of 39. CNN contributor Lisa Drayer, a registered dietitian, is concerned with any type of diet that is too restrictive in food choices and worries about the role of ready-to-eat meals, shakes and snacks. "They're not necessarily teaching you how to eat healthfully on your own and how to make healthy choices," she told CNN in a prior interview, adding that she had seen this happen all too often in her own clients. "They were so severely restricted, and they didn't know how to incorporate other foods back into their diets in a reasonable way," Drayer said. "So they not only regained their weight back, but they gained even more weight than where they started, which is really distressing." Getting started on the Mediterranean diet Want to make the Mediterranean diet one of your goals this year? Get started by cooking one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build your non-meat meals from there. Grains that have changed little over the centuries, known as "ancient grains," are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelt, Kamut (a wheat grain said to be discovered in an Egyptian tomb) and teff (an Ethiopian grain about the size of a poppy seed) are some examples of ancient grains. When you do eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry. And rethink dessert. Mediterranean cultures close out their meals with fruit that's in season. If you tire of eating raw fresh fruit, get creative. Poach pears in pomegranate juice with a bit of honey, then reduce the sauce and serve over Greek yogurt. Grill pineapple or other fruits and drizzle with honey. Make a sorbet out of fruit, including avocado (it's really a fruit). Stuff a fig or date with goat cheese and sprinkle on a few nuts. Create a brown rice apple crisp or even a whole-wheat fruit tart.
The Mediterranean diet is again named the best diet, and keto remains one of the worst https://www.yahoo.com/news/mediterranean-diet-again-named-best-133000947.html For the fourth year in a row, US News & World Report ranked the Mediterranean diet the best overall diet since it's easy to follow, evidence-based, and nutritionally balanced. The eating pattern — linked to longevity — emphasizes fruits, vegetables, whole grains, nuts, seeds, and even moderate red-wine intake. Restrictive diets including keto, "modified keto," Whole30, and Dukan landed at the bottom of the list as being nearly impossible to follow long term and nutritionally incomplete. Noom was one of the newly included diets in the 2021 rankings, which some experts applauded for its behavior-change approach to weight loss. Every year US News & World Report ranks the best diets for the year ahead. In 2021, for the fourth year in a row, the Mediterranean diet - a plant-based nonrestrictive eating pattern shown to help prevent chronic diseases and improve longevity - was named the overall best diet. A panel of nutritionists and specialists in diabetes, heart health, and weight loss made the Mediterranean diet their top pick out of 39 eating plans, including trends like the keto diet and commercial options like Weight Watchers, Atkins, and Jenny Craig. This year, panelists considered four diets that haven't been included in past rankings: the Noom Diet, the Autoimmune Protocol (AIP) Diet, the Gut and Psychology Syndrome (GAPS) Diet, and the Modified Keto Diet. The rankings were based on seven categories in which each diet was rated on a scale from one to five. Categories were nutritional completeness, how easy the diet is to follow, the potential for long- and short-term weight loss, the safety and possible side effects, and the potential to help prevent illnesses like heart disease and diabetes. The Mediterranean diet was named not only the overall best diet but also the best for healthy eating (along with DASH), the easiest to follow, the best for diabetes (tied with the flexitarian diet), best plant-based diet, and best heart-healthy diet (tied with DASH). Overall, broad eating patterns like the flexitarian diet topped the list, while restrictive diets like keto remained at the bottom. "It's not a surprise when you look at the top three or top five diets ... the one thing they all have in common is that they're rich in fruits, vegetables, whole grains, healthy fats," Kathie Beals, a registered dietitian and associate clinical professor at the University of Utah, told Insider. Beals also consults for Potatoes USA. The Mediterranean diet is high in fresh fruits and vegetables - and low in red meat and sugar The concept of the Mediterranean diet comes from the countries that border the Mediterranean Sea, where people historically ate mainly produce, nuts, and healthy fats. The Harvard School of Public Health and a think tank called Oldways created a diet based on the general eating principles of these places, the US News & World Report reported. Many of these areas are part of the so-called blue zones, regions of the world where people tend to live the longest, healthiest lives. The Mediterranean diet relies heavily on seafood, fresh produce, whole grains, nuts, and seeds. People on the plan can also enjoy wine in moderation. These foods are rich in vitamins as well as important nutrients like fiber and polyphenols, plant-based compounds that help protect against disease. As such, the diet has been found to help reduce the risk of diabetes and may protect against certain types of cancers as well as cognitive decline. It can even help with weight loss by cutting out high-calorie processed foods and refined sugars in exchange for more nutrient-dense alternatives like veggies and fish. Since the diet focuses on heart-healthy fats like olive oil, avocado, and salmon, it also could lower bad cholesterol, a major cause of heart disease, the Mayo Clinic has said. The University of Iowa's Cardiovascular Risk Service said that the diet "discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease." The Mediterranean diet doesn't restrict calories or include rigid meal planning, which helps make it easier to follow and be among the safest diets in terms of unwanted side effects. But this may also be a drawback for people looking for a more structured eating style or trying to lose weight quickly. Restrictive diets like keto, Dukan, and Whole 30 ranked low on the list yet again Diets that ranked low overall by US News & World Report were considered difficult to sustain in the long term and nutritionally unbalanced. These include the high-fat, low-carb keto diet, which was ranked fourth, along with the Biggest Loser Diet and OPTAVIA, for short-term weight loss. The newly included GAPS diet, a diet that requires followers to eliminate grains, pasteurized dairy, starchy vegetables, and refined carbs, tied with keto in 37th place. Proponents claim the diet is a natural treatment conditions that affect the brain, like autism. "I sort of get uncomfortable when they try to make claims that a certain food is going to a cause of disease ... or removing a food is going to cure a disease," Beals said. The Dukan Diet, a high-protein, low-carb plan, landed at the very bottom of the list, as it's heavy on rules and could risk kidney damage. And the month-long, highly restrictive Whole30 diet - which cuts out all grains, sugars, breads, desserts, alcohol, dairy, legumes, and processed foods - is not only difficult to follow but also not backed by science, and experts continue to be skeptical of it. This year it tied with "modified keto," a less restrictive version of keto, for 35th. "That is an oxymoron," Beals said. "For you to be in the degree of ketosis for keto, it has to be very low carbohydrate, low protein, super, super high fat, and anything other than that is not keto. So you can't have a modified keto." The behavior-change program Noom stood out for some panelists The Noom Diet, which focuses on behavior change, tied with Jenny Craig for the No. 3 spot on the best commercial diet list and the No. 12 spot for best overall diet. Some experts gave it high marks because of its built-in support network and behavior-change approach to weight loss. Beals wasn't one of them. "I understand that they're trying to approach it from a behavioral standpoint," she said. "However, I get uncomfortable when there's a behavioral weight-loss program that isn't run by people with degrees in psychology, kind of like I get uncomfortable with people counseling others on weight loss who aren't registered dietitians." Other sustainable and inexpensive eating habits continue to be highly ranked by experts, especially during the pandemic Other standouts this year again included the flexitarian and DASH diets. Though the name sounds like it's designed for bodybuilders, the flexitarian diet refers to a flexible eating style: sticking to mostly plant-based foods while allowing high-quality animal products in moderation. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, encourages eating less sodium and more nutrient-rich foods that can help lower blood pressure and improve overall health. The two tied for second in the "best overall" ranking; the flexitarian tied with Weight Watchers for best (long-term) weight-loss diet, and the DASH tied with Mediterranean as the best diet for healthy eating. This suggests that fad diets will continue to be just that - a passing trend - while confirming what the experts have known for years: The best diet is the one you can stick to. "One of the questions that they ask is, Is the diet easy to follow? And when I think of ease to follow, I also think, Is it affordable?" Beals said. "That's something I think we need to consider when we think about eating plans not just in the time of pandemics when money is tight, but really any time."
My endocrinologist recommended Mediterranean and it worked, lost plenty of visceral fat. I had more energy and not hungry, actually you spend more time chewing so good for boredom eating.