The MIND diet has been crowned the easiest weight-loss plan for 2016, in a recent ranking made available by the U.S. News and World Report.
The publishing company asked a group of acclaimed medical practitioners to analyze a total of 38 nutritional plans that are the most frequently used in the United States nowadays.
Each regimen was reviewed based on its beneficial impact on the individual’s well-being and health, on its potential risks and on its ability to meet all the nutritional needs and requirements of an individual, while keeping in mind that popular diets are seldom tailor-made life-savers, that are equally helpful for everyone.
In addition, experts assessed how convenient and easy it was to opt for each of these plans, and how successful they proved to be not just for ensuring weight-loss, but also when it came to diminishing the individual’s risk of developing type 2 diabetes or cardiovascular disease.
Researchers also evaluated the effectiveness of each diet in alleviating or at least keeping under control underlying health conditions, without making them more life-threatening or severe than before.
Overall, it was determined that one of the safest and most rewarding nutritional plans is the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, commonly known as the MIND Diet.
This set of daily nutritional recommendations was masterminded and tested by a team of scientists led by Martha Clare Morris, professor of preventive and internal medicine at Rush University’s Medical College, in Chicago, Illinois.
The diet includes elements of the Mediterranean diet, based on fruit, veggies, legumes, olive oil, nuts, whole grains.
It is also significantly based on the DASH plan (Dietary approaches to Stop Hypertension), focusing on low salt intake, coupled with consumption of low-fat dairy products and other foods with plenty of fiber, calcium, potassium and magnesium.
The DASH diet, rated as the top choice for the 6th year running, was outranked by its successor, the MIND plan, when it came to how effectively the nutritional recommendations can be adhered to.
Basically, those who opt for the MIND diet are advised to consume the following foods: lettuce, spinach, kale and other leaf vegetables, poultry meat, fish, olive oil, berries, beans, wine, as well as unprocessed grains (brown rice, wheat, quinoa, oatmeal, bulgur etc.)
More precisely, on a daily basis dieters are urged to have a minimum of three servings of whole grains, as well as leafy greens and other vegetables.
In addition, they should have snacks consisting in nuts on a daily basis, as well as a daily glass of wine. Once every two days, beans and other legumes should be consumed, while poultry and berries should be eaten twice per week, and fish a least once every week.
The diet is firmly against pork, veal and beef (red meat), and also against pastries or sugar-filled desserts and beverages. It also imposes limits when it comes to the consumption of butter or margarine, one teaspoon per day being considered more than enough.
On the other hand, the weight-loss plan allows individuals to indulge in whole-fat cheese, (albeit only once per week), or to have fast food and fried meals, but just as seldom.
Apparently, applying oneself to the MIND diet reduces the likelihood of developing progressive neurodegenerative disorders, such as Alzheimer’s and other forms of dementia.
It also lowers the probability of suffering from cardiovascular disease. In addition, aside from these multiple health benefits, this nutritional plan is also effective in ensuring satisfying weight loss and an overall state of comfort and well-being.
Last but not least, MIND relatively easy to follow, without placing too many restrictions on the consumer’s daily eating habits.
This way, the diet can be kept for a long period of time, and doesn’t lead to frustration, resentment or desire to turn to binge eating after several months of begrudgingly imposed limitations.
For all these above-mentioned reasons, the MIND plan is considered the most convenient weight-loss strategy for 2016, and the ultimate solution for those whose New Year’s resolution refers to shedding a few pounds and keeping a trim figure.
Image Source: Dementia Research Foundation