At this point, for many, it is to hear the word "diet" especially if it is followed by "miracle" or "fashionable" and make us tremble.
It is not surprising, considering that almost all of them are designed to restrict our diet in an extreme way for a limited time and then cause us to regain the lost weight and, along the way, we leave money on books or supplements, in addition to putting our health at risk.
However, not all diets are like this. Or, at least, not all feeding protocols are like this. And there are diets or ways of eating that help us maintain a healthy weight and, at the same time, are healthy.
These are the healthiest diets we can find
1. DASH diet:
Possibly, of all, it is the least known diet.
This is because the DASH diet was not, traditionally, an eating style to aid weight loss.
It is actually an eating protocol devised to treat hypertension.
Evidence has found, however, that it can also be effective in helping us control our weight. This is due to the foods on which it is based.
To begin with, the idea is that our diet consists of legumes, fruit, vegetables, whole grains, dairy - skimmed in this case - and lean fish and poultry.
But, in addition, it seeks that we avoid ultra-processed, saturated fats and refined sugars.
We would also have to reduce red meat and saturated fat.
The proteins in this diet would have to be obtained through legumes and other plant sources, in addition to white meat.
2. Intermittent fasting:
Intermittent fasting is all the rage.
It is not surprising considering that, when planned well and adapted to the person, it is very effective and healthy.
surely, it is not always planned well and it is not always adapted to everyone.
For this reason, we will have to make sure of both things if we launch ourselves to test it.
In this case, more than a diet we would be talking about a feeding protocol.
That is a way of thinking about how we consume our food. The idea is to eat fewer meals a day and concentrate them on a limited number of hours.
In this way, it will be more difficult for us to go over calories, and, moreover, it will help regulate our sensitivity to insulin, thanks to those hours of fasting.
There are different intermittent fasting plans that we can follow and the one we choose will depend on our lifestyle or needs.
The most used is 8/16 (we make all meals in eight hours and fast 16).
However, there are also others such as 12/12, 4/20, or the 24-hour fast.
It is very important that we plan it well, that we are clear if it works for us or not and which one works for us. Also, we have to forget about the idea that it is about consuming very few calories.
The idea is that we do a good calculation of our caloric needs and cover them well, only in less time. We do not seek to go hungry and malnourished.
Surely, whether we do intermittent fasting or not, which foods we choose will continue to be very important. The best thing will continue to be that we choose to base our diet on fresh foods, vegetables, vegetables, fruits, legumes, etc
3. Mediterranean diet:
The null diet is tremendously known in our country.
Mainly because it is the style of eating that we are supposed to follow in Mediterranean countries.
And we say "supposed" because the reality is that, currently, the Western style of eating has become more and more hollow, to the point that we no longer follow a traditional Mediterranean diet.
However, it is precisely the original that is healthy and effective.
This type of diet promotes the consumption of fresh food, mainly vegetables, and in season.
They also recommend the consumption of healthy fats, such as olive oil.
Another of the bases of the Mediterranean diet is to reduce the consumption of meat and increase physical activity.
We will have to eliminate ultra-processed foods, saturated fats, and precooked foods from our lives.
In short, more vegetables, more physical activity, less meat, and more fresh food.
4. Paleo diet:
The Paleolithic diet is one of the most famous and admired by many people.
It consists of an adaptation of a very specific way of eating that was done in the Paleolithic era (there were different ways of eating and this diet would be the adaptation of one of them).
The basis is to eat based on food and not on products.
Basically, it is a diet in which the consumption of lean protein is promoted - although recent research has found that carbohydrates such as potatoes could be very important in this diet - mostly from meat and fish.
In addition, hydrates would be provided through the fruit and vegetables, seeds and nuts would have to be consumed.
What people who follow this diet do not usually consume are legumes, dairy, or cereals.
In any case, it is not a diet in which you only have to eat meat: vegetables and fruits are basic.
In addition, once again, physical activity is promoted because if they had something in the Paleolithic era, it was movement and activity with their own body.
5. Real Food Diet:
Real Food is in fashion.
We can read about it for better and for worse - everywhere.
The reality is that, regardless of whether we like the concept more or less, it is an excellent eating style to help us maintain an adequate weight and, in addition, eat the healthiest we can.
The idea is very simple - and at the same time complicated to carry out because it implies a strong change in our eating habits - and it is that we eat real food and we move away from products and ultra-processed ones.
In addition, it means committing ourselves to a long-term change in lifestyle habits.
That is to say, it does not have beginning and end dates, but it is a way of eating for the rest of our lives. Of course, it is effective.
In the long term, possibly the best way to maintain a healthy and stable weight.
We will have to base our diet on vegetables, fruits, legumes, whole grains and flours, seeds, and nuts.
At the same time, we will avoid ultra-processed foods, reduce added sugars as much as possible, opt for olive oil and eliminate alcohol from our lifestyle.
We will also increase our physical activity.
This lifestyle also encourages us to cook more at home and eat more real food again, moving away from pre-cooked, fast food, snacks, soft drinks, etc.
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