The Mediterranean diet has earned the top spot as the best overall diet in the 2019 U.S. News & World Report annual diet rankings. Last year, the perennial favorite tied for top place with the DASH (Dietary Approaches to Stop Hypertension) diet, but this year it bumped DASH to second.
Both diets emphasize fruits, vegetables, and whole grains.
“This is the first year that the Mediterranean diet ranked first all by itself,” says Angela Haupt, assistant managing editor of health at U.S. News. The publication’s panel of experts ranked 41 diet plans.
As with all diets you will lose weight if you consume fewer calories than you utilize for energy. It is also important to ensure you are getting enough vitamins, minerals and protein. Eating a mostly plant based diet with plenty of fresh vegetables, fruits, whole grains, nuts, healthy fats and occasionally meat and fish is the common thread to healthy eating.
Once you have lost the weight, the challenge then becomes keeping the weight off. Most people gain back the weight they lost plus some. Creating healthy habits, and behavioral change is a must if you are going to be successful in maintaining a healthy weight. Here are 5 tips to get you started.
- Stop before mindlessly putting something in your mouth, pause and think do I really need or want this, is it going to be good for me?
- Clear out your kitchen of all the unhealthy foods, start 2019 on a clean slate-if it is not available you will not be tempted to eat it.
- Plan ahead. If you know you will have a long day at work or be on the road, pre-pack some healthy snacks so you won’t stop at a fast food restaurant or convenience store that only offers calorie dense /nutritionally empty options.
- Eat before you go food shopping and make a list that supports your health eating plan and weekly menu. Don’t buy on impulse.
- Fast one day week for 24 hours, drink plenty of water and or green tea.
Good luck in your efforts in 2019 and don’t give up if you have set backs! To read the full article on the best diets of 2019 follow this Medscape link. https://www.medscape.com/viewarticle/907133?nlid=126970_4622&src=WNL_mdplsnews_190104_mscpedit_nurs&uac=295058PG&spon=24&impID=1852189&faf=1#vp_1