Milly Gaines
Diets can be a great way to lose weight, but they can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle. The biggest challenge is finding the one that will work for you. Safe and effective diets often recommended by experts include the Mediterranean diet, the DASH diet, and the flexitarian diet, which emphasise moderation (and not total restriction). The safest diet is one that includes all the nutrients you need and contains enough calories for weight loss to be approximately 1 to 2 pounds per week.
| Characteristics | Values |
|---|---|
| Type of diet | One that is discussed with a doctor and includes all needed nutrients and enough calories for weight loss of approximately 1-2 pounds per week |
| Weight loss | Safe weight loss is 1-2 pounds per week |
| Goals | Realistic and healthy goals keep a diet safer |
| Food groups | Emphasises eating plenty of fruits, vegetables, whole grains, and lean meats |
| Food groups | Low in salt, red meat, added sugars, and fat |
| Food groups | Minimally processed foods and plants |
| Food groups | Poultry, eggs, and dairy products are to be eaten in moderation |
| Benefits | Improved health, habits, and focus on health |
| Benefits | Gateway to a more active lifestyle |
| Benefits | Reduced risk of multiple chronic diseases |
| Benefits | Increased life expectancy |
What You'll Learn
The Mediterranean diet
Safe and effective diets often recommended by experts include the Mediterranean diet, DASH diet and flexitarian diet, which emphasise moderation (and not total restriction). The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness and longevity. It is based on foods traditionally eaten in countries like Italy and Greece. It is rich in fruit, vegetables, whole grains, lean meats, fish, nuts, legumes, olive oil, herbs and spices, and red wine. Foods such as poultry, eggs and dairy products are to be eaten in moderation, and red meats are limited. This diet's emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy.
The safest diet is one discussed with a doctor that includes all needed nutrients and contains enough calories for weight loss to be approximately 1 to 2 pounds per week. While the DASH diet is not a weight loss diet, many people report losing weight on it. It emphasises eating plenty of fruits, vegetables, whole grains, and lean meats, and is low in salt, red meat, added sugars, and fat.
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The DASH diet
Safe and effective diets often recommended by experts include the Mediterranean diet, DASH diet and flexitarian diet, which emphasise moderation (and not total restriction). The DASH diet is not a weight-loss diet, but many people report losing weight on it. It emphasises eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat. It is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in poultry, eggs, and dairy products, which are to be eaten in moderation, and red meats are limited. The diet's emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy.
The biggest challenge with diets is finding the one that will work for you. Diets aren't just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle. The safest diet is one discussed with a doctor that includes all the needed nutrients and contains enough calories for weight loss to be approximately 1 to 2 pounds per week.
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The flexitarian diet
The safest diet is one that is discussed with a doctor and includes all the nutrients you need, while allowing for weight loss of around 1-2 pounds per week. The Mediterranean, DASH and flexitarian diets are often recommended by experts as they emphasise moderation and not total restriction.
There are no specific rules or suggestions for the flexitarian diet, but it is generally centred on plant foods with limited or occasional inclusion of meat. For example, a flexitarian might eat meat only some days each week. Different definitions of flexitarianism are used. According to the Dutch environmental organisation Natuur & Milieu, a flexitarian eats no meat, fish or lunch meat for at least one day a week. The Dutch Food Health authority Voedingscentrum states that flexitarians do not eat meat (but can eat fish) three or more days a week in between or with a hot meal.
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Weight loss
The safest diets are those that are discussed with a doctor and include all the nutrients you need. Doctors recommend losing weight at a rate of 1 to 2 pounds per week. Trying to lose weight too quickly can cause health problems such as loss of muscle, water and bone density.
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. It is based on the traditional eating habits of people in countries like Italy and Greece. This diet is rich in fruits, vegetables, whole grains, and lean meats, and low in salt, red meat, added sugars, and fat. It emphasises minimally processed foods and plants, which has been associated with a reduced risk of multiple chronic diseases and increased life expectancy.
The DASH diet is another safe and effective option, which is not specifically a weight loss diet but many people report losing weight on it. It also emphasises eating plenty of fruits, vegetables, whole grains, and lean meats, while limiting salt, red meat, added sugars, and fat.
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Improving your overall health
The safest diet plans are those that are recommended by experts, such as the Mediterranean diet, the DASH diet and the flexitarian diet. These diets emphasise moderation, not total restriction, and are considered to be the gold standard for nutrition, disease prevention, wellness and longevity. The Mediterranean diet, for example, is based on the traditional eating habits of people in countries like Italy and Greece, and is rich in fruits, vegetables, whole grains, lean meats, poultry, eggs and dairy products, while limiting red meats and processed foods. This has been associated with a reduced risk of multiple chronic diseases and increased life expectancy.
The safest diet is also one that is discussed with a doctor, and includes all the nutrients and calories needed to maintain a healthy weight. Losing weight too quickly can cause health problems such as loss of muscle, water and bone density. A healthy diet should also not tip into the dangerous territory of an eating disorder. Warning signs to look out for include a preoccupation with food, calories and weight loss.
Different diets will be more suitable, sustainable and effective for different people. Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories, carbs or fat. The DASH diet, for example, is not a weight loss diet, but many people report losing weight on it.
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Frequently asked questions
The safest diet plan is one that is discussed with a doctor, includes all the nutrients you need, and contains enough calories for weight loss to be approximately 1 to 2 pounds per week.
Safe and effective diets often recommended by experts include the Mediterranean diet, the DASH diet, and the flexitarian diet, which emphasise moderation (and not total restriction).
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. It is based on the traditional eating habits of people in countries like Italy and Greece and emphasises minimally processed foods and plants. Studies have shown that it can aid in weight loss and has a preventive effect against certain cancers.
The DASH diet is not a weight loss diet, but many people report losing weight on it. It emphasises eating plenty of fruits, vegetables, whole grains, and lean meats, while being low in salt, red meat, added sugars, and fat.
The flexitarian diet is a flexible vegetarian diet that emphasises plant-based foods but allows for the occasional consumption of meat and other animal products. It is a moderate approach that offers the health benefits of a vegetarian diet without the strict restrictions.
