Best Healthy Eating Diet Plans for 2022
It’s again that time of the year when it’s all about celebrations, tasty food, entertainment, family, and friends. Yes! It’s the Christmassy time of the year. But just after the celebration time will end, the New Year is going to start. Why not start the New Year with a new healthy vibe? After loads of junk food and grand feasts during this celebration time, it will be a smart idea to start the New Year healthily.
Physical wellness matters a lot. And your healthy contributions to that during 2022 will help you stay fit and fine in the coming year. In this blog, we will discuss some excellent diet plans of 2022 which have the right balance of different nutrients that will not only cleanse your body but also help you not gain those extra pounds.
The DASH Diet is all about different healthy dietary approaches which can help you get rid of hypertension. This diet is promoted by the National Heart, Lung, & Blood Institute. The DASH diet can stop hypertension and prevent high pressure. This diet is all about the food that we are always told to eat like fruits, veggies, whole grains, lean protein, and low-fat dairy. These elements are high in blood pressure reducing nutrients like potassium, calcium, lean protein, and fiber.
Starting with the DASH diet means eating healthy gradually. It isn’t about making drastic changes overnight. The primary elements of the DASH diet include:
- One vegetable or fruit served every meal
- Introduce a couple of meals each week that are meat-free
- Grow the habit of snacking on almonds or pecans instead of chips
- Go for whole-wheat flour instead of just flour
- Take a small walk of minimum 15 minutes of duration after lunch or dinner
The DASH diet is very easy to follow. All you need to do is just give up on sugary things and junk food.
A plant-based diet is one of the best types of diet that is considered to be one of the healthiest ones. It can also help you lose weight. This diet restricts animal products for ethical, health, and environmental reasons. Research shows that this kind of plant-based diet is effective for weight loss as well. A review of 12 scientific studies which include 1,151 participant have shown that people who stay on plant-based diets lost an average weight of 4.4 pounds more than such people who included animal product in their diet.
Plant-based diets are all about eating plant protein and nutrients. Plant-based diet aids in a lot of weight loss. As this diet is rich in fiber, it can help you stay fuller for a long time. The primary elements of a plant-based diet include a rainbow-colored plate which will consist of greens and different colors of veggies and fruits.
There are many benefits of a plant-based diet, which include reduced risk of several chronic diseases like heart disease, certain specific cancers, diabetes, etc.
The MIND diet, which is known as the Mediterranean-DASH Intervention for Neurodegenerative Delay, had been developed by the late Martha Clare Morris, a nutritional epidemiologist of that time at Rush University Medical Center. Different research has revealed that the MIND Diet decreased the risk of Alzheimer’s diseases by 35%. The MIND diet also plays a protective role against Parkinson’s disease. The MIND diet is a blend of two proven healthy diets. It also boosts brain power.
The MIND diet is all about eating at least three servings of whole grains, a salad, and a vegetable. Also, you can drink a glass of wine. When you are following the MIND diet, you can eat snacks and nuts on most days along with a half cup of beans.
Moreover, when you are on the MIND diet, you can have poultry at least two times a week. Also, you can have a half-cup serving of berries. With the MIND diet, you can have a balanced proportion of all nutrients. So, it has become popular as one of the healthiest eating patterns of all time.
Mayo Clinic Diet
This healthy diet has been reviewed by the team of expert panelists by the US News Team. If you opt for Mayo Clinic Diet, weight loss and a healthy lifestyle go together. In this eating pattern, you need to rethink your eating habits, breaking off the bad ones. The pyramid of the Mayo Clinic Diet consists of fruits, veggies, and whole grains. These foods have very low energy density. So, even if you take a lot of it, you will eat fewer calories.
For example, if you have two cups of broccoli, it will have the same calories as one-quarter of a snicker bar. If you stick with the Mayo Clinic Diet, it is expected that you will shed 6 to 10 pounds in two weeks and also continue to lose 1 to 2 pounds weekly until you have reached the weight goal that you have set for yourself. A couple of benefits of the Mayo Clinic Diet are this diet is nutritionally very sound and you can shape your diet very easily.
There are two parts to this diet. They are:
The part one-lose it- is all about focusing on 15 vital habits, some to follow and some to ditch. In this step, you don’t count the calories. You can snack on all kinds of fruits and veggies.
After a couple of weeks, part two begins. It is all about learning how many calories you need to eat to either maintain or lose weight. In this eating pattern, there is no such food which you should completely avoid. It is about developing a pattern of healthy eating that you can follow for life.
The Volumetrics Diet has been reviewed by the News team of expert panelists in the US. The food is divided into four groups in the Volumetrics diet. The first group includes very-low-density and non-starchy fruits and veggies, nonfat milk, and broth-based soups.
Category two is all about starchy fruits and veggies, grains, breakfast cereals, low-fat meat, legumes, and low-fat mixed dishes like spaghetti. Next comes category three which has medium-density foods. This category includes meat, cheese, pizza, French fries, ice cream, cake, etc. Finally, when it comes to the fourth category, which includes crackers, chips, chocolate candies, and cookies.
When it comes to Volumetrics Diet, you should go heavier on categories one and two. Also, you need to watch your portion sizes when it comes to category three. And at last, coming to category four, just keep your choices minimum.
Each day, you will get to eat complete meals with breakfast, lunch, dinner, two snacks minimum, and a dessert. But you need to be sensible while eating your food. This will ensure you are eating in control. How strictly you are following the volumetrics diet is completely up to you. You need to learn the volumetrics philosophy for following this eating plan and apply it for the entire day.
The Bottom Line
Healthy eating doesn’t only make your body healthy, but also your mind healthy. So, what are you waiting for? Just follow the above healthy diets in the coming 2022 and transform your body like never before.
With the above healthy diets, you can keep your body healthy which will further lead you towards a healthy soul and healthy mind.
Happy eating, healthy eating!
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