What Are the Top 5 Diets for Women in 2019?

What Are the Top 5 Diets for Women in 2019?

Women looking to get into shape and improve their overall health will find there are many ways they can achieve this goal. The key is to find the diet that works best for the individual, as what is appropriate for one person might not be suitable for another. For instance, the DASH diet is great for individuals suffering from high blood pressure but won’t work for someone who struggles with low sodium. What are the top five diets for women in 2019, and what are the benefits of each that should be considered when determining which eating plan should be selected?

The Mediterranean Diet

When learning about different diets, one that women will see constantly pop up is the Mediterranean diet. In fact, U.S. News and World Report, in its yearly listing of the best diets, now ranks this eating plan number one. It overtook the DASH diet for the first time this year. The diet encourages individuals to eat fruits, vegetables, and whole grains along with fish. Healthy fats are emphasized, including avocados, nuts, and olive oil as part of this diet.

Much research has been done on this diet and has shown that following the eating plan helps to reduce a person’s risk of heart disease. In addition, LDL levels decrease when a person adheres to the diet. However, it has now been determined that the diet can also reduce a person’s risk of Parkinson’s disease, cancer, and Alzheimer’s disease. In fact, the British Journal of Nutrition recently reported adherence to this diet reduces a person’s risk of death by any cause by 25 percent. Individuals need to keep this in mind when determining which eating plan is best for their needs.

The Dash Diet

The DASH Diet, also known as the Dietary Approaches to Stop Hypertension diet, has been around for some time known. This meal plan encourages healthy eating to prevent or treat high blood pressure and was developed to lower the follower’s blood pressure without the need for medication. The National Institutes of Health sponsored research that led to the creation of this plan.

A person who follows the DASH diet is encouraged to reduce his or her sodium intake while eating foods that have been shown to lower blood pressure. This includes foods that are high in calcium, magnesium, and potassium. People who try this plan often find they can reduce their blood pressure by a few points in a matter of weeks. By continuing to adhere to the diet, a person may be able to drop the systolic blood pressure by as much as 14 points. This significantly lowers his or her risk of developing several health conditions.

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Lowering one’s blood pressure is only one of the benefits of following this diet. Studies show it can help prevent heart disease, diabetes, stroke, cancer, and osteoporosis.

Flexitarian Diet

Vegetarians find they obtain many benefits by removing meat from their diet. However, there are some people who find they simply cannot give up meat completely, and the flexitarian diet is designed with them in mind. Vegetarians do live 3.5 years longer than their meat-eating counterparts, but what is life if one can’t indulge every once in a while? While this is referred to as a diet, it’s actually more a way of life and can be adjusted to meet the needs of the user.

The plan is actually very simple. The person continues eating vegetables, quinoa, and tofu, but occasionally consumes meat and fish without feeling guilty about doing so. People can begin making the move to a flexitarian diet by cutting meat out of their meals two days a week. The other five days they should consume a maximum of 26 ounces of meat overall. With time, the move should be made to cut meat out on additional days until the person is only eating meat two days a week and no more than nine ounces between these two days. A person might find they need to adjust this slightly based on their unique needs, but this is the overall basic plan, and many dieters find they can easily follow it.

Nordic Diet

The Nordic Diet is not what many people imagine. One cannot consume Swedish meatballs every day and expect to live a healthy life. In fact, this diet is similar in many ways to the Mediterranean diet although there are key differences. Both diets emphasize plant-based foods as the centerpiece of the eating plan. Where the Nordic diet differs is that it recommends a person eat locally sourced foods that are seasonal and healthy.

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Add whole-grain cereals to the diet, including berries, fruits and vegetables, legumes, and fatty fish. Moderate numbers of eggs are encouraged along with small amounts of dairy products. However, a person should limit their consumption of red meats, sweets, and foods that are processed. Rather than making use of olive oil, those who follow the Nordic diet rely on canola oil, also known as rapeseed oil. This oil contains healthy monounsaturated fat and alpha-linolenic acid, a fatty acid similar to that found in fish.

The Keto-Paleo-Whole 30 Diet

The ketogenic diet is one in which a person doesn’t have to count calories. Rather, the individual limits glucose intake obtained from carbohydrates while increasing fat and protein intake. This allows for weight loss and better health. The paleo diet, in contrast, encourages the limiting of processed foods. A person following this eating plan doesn’t consume salt, refined sugar, dairy products, potatoes or refined oils. However, meats, seeds, nuts, produce, and non-refined oils are acceptable with this eating plan.

The third option is the whole 30 diet. This eating plan encourages individuals to remove inflammatory foods and beverages from their diet. This includes alcohol, dairy, baked goods, added sugars and sweeteners, and grains, among others. Three clean meals should be consumed each day, with a clean meal consisting of items made from meats, veggies, eggs, and seafood. However, this diet tends to be high in sodium and cholesterol, so people should speak to their doctor before making the switch to this eating plan.

Consider the many different eating plans available today. Every person is unique, and one diet won’t work for all. With the help of your doctor, finding the one that best meets your needs can be done.

 

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