Diet trends change all the time. As the summers are here, most people are looking for the next best fad to get into shape and diet tips.
So, here is a list of current Top 5 diet trends that you can follow:
1. The DASH Diet
Dietary Approaches to Stop Hypertension (DASH) aims to help lower blood pressure and prevent high blood pressure. It also helps with weight loss and promotes healthier lifestyles.
This diet trend focuses on the number of servings of particular food groups. It takes into account gender, age, and activity level as well as lowering sodium intake to calculate how many calories one should eat.
The amount of calories one needs to consume is then further split into the various portions of food.
While the diet might seem like a lot of food, the plan is to reduce portion sizes. A typical day on the 1200 calorie diet could start off with an approximately 260 calorie breakfast like egg toast with salsa and a medium banana followed by a snack of cinnamon pears which are about 100 calories.
Then lunch could consist of 350 calories from a white bean & avocado salad.
The afternoon snack could be a cup of raspberries which are about 64 calories followed by a stuffed sweet potato and a hummus dressing (412 calories) for dinner.
2. Mediterranean Diet
This diet is inspired by the Mediterranean lifestyle. It encourages eating less processed foods, less red meat, sugar, saturated fat. Instead, it emphasizes the importance of eating fresh produce and healthy fat.
The diet trend suggests following these rules:
- Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.
- Moderately Eat: Poultry, eggs, cheese, and yogurt.
- Rarely Eat: Red meat.
- Avoid: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
Foods to avoid include:
- Added sugar: Soda, candies, ice cream, table sugar, etc.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Margarine and various processed foods.
- Refined oils: Soybean oil, canola oil, cottonseed oil, etc.
- Processed meat: Sausages, hot dogs, polony, etc.
- Highly processed foods: Foods labeled “low-fat” or “diet” or those which are made in a factory.
The Mediterranean diet is an eating pattern and lifestyle change. The focus is on physical exercise, eating more grains, fresh vegetables, and fruit.
3. Flexitarian Diet
The concept was founded and registered by dietitian Dawn Jackson Blatner. Flexitarian is the marriage of flexibility combined with a focus on a mostly vegetarian diet. It allows for the occasional steak or burger when the urge arises.
The diet claims to be the perfect way to lose weight.
A flexitarian sticks to a five-food group diet and they eat more tofu, beans, lentils, peas, nuts and seeds, fruit and vegetables, whole grains, dairy, sugar, and spices.
The main premise is to eat more plant-based foods. It encourages healthy alternatives but allows for what individuals also enjoy in moderation.
An example of a day on the flexitarian diet includes:
- Breakfast: Rolled oats with milk and berries
- Lunch: Sandwich on wholegrain bread with egg, cheese, lettuce, tomato, alfalfa sprouts, beetroot
- Dinner: Roast vegetables with tofu and couscous
- Snacks: Fruit, nuts, yogurt.
4. Weight Watchers Diet
The Weight Watchers regime works with a points-based system. It is designed to encourage dieters to stick to their goals and lose up to 2 pounds a week.
The plan does not rule out any foods however, the better one’s choices the lower one’s points will be. The aim is to collect as little points per day because there are a finite number of points that one can use each day.
The official Weight Watcher’s site has a dedicated section which provids examples of meals and recipes that are acceptable on the plan.
This even includes a delicious turkey burger with squash fries recipe. Members have access to over 4000 recipes and food ideas for this diet trend.
5. MIND Diet
The MIND diet focuses on brain health and relies, heavily, on scientific research. The diet combines elements from the DASH and Mediterranean diets. The combination resulted in the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) regime.
The main ideology behind the diet is to prevent Alzheimer’s later on in life.
It promotes eating ten brain healthy food groups such as Green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine every day.
The diet excludes or avoids five unhealthy food groups such as red meats, butter, and stick margarine, cheeses, pastries, and sweets, and fried or fast food.
It stipulates eating at least three portions of whole grains, a salad, and another vegetable as well as suggesting a glass of wine a day.
Do you have more diet trends ideas? Share your ideas or experience in the comments.