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Home / Health / The ranking of the best diets puts Keto in the last place, DASH in the first place

The ranking of the best diets puts Keto in the last place, DASH in the first place



Consuming one tonne of protein or fat, as well as minimal carbohydrates, puts the dieter in "ketosis" when the body dissects both absorbed and stored body fat into ketones that it uses as energy. People who engage in such diets often deal with fatigue and drowsiness as they adapt to a lack of carbohydrates.

Although the experts in the US News and World Report panel who compiled the list said that eating in this way is not detrimental in the short term, they did not appreciate the diets for long-term weight loss success, ease of use, and overall impact Health.

In the relatively new keto diet, the experts were particularly worried about the extremely high fat content ̵
1; about 70% of the daily calorie intake – as well as unusually low carbohydrate levels: only 15 to 20 net carbs per day. The 2015-2020 Nutrition Guidelines suggest that 45% to 65% of daily calories come from carbohydrates but less than 10% from saturated fat.

"If you're on the keto diet, you're drastically reducing your carbohydrates to just 20 a day, which is less than an apple," said nutritionist Lisa Drayer, a CNN employee. "The keto diet is not sustainable in the long run, it does not teach you how to adopt healthy eating habits, it's good for a quick fix, but most of the people I know can hardly give up pasta and bread, let alone beans and Fruit."

The panel of experts looked specifically at people with liver or kidney disease, "who should avoid it altogether," the report said, adding that there was not enough evidence to know if the diet was for people with heart problems would help or diabetes. Due to the recommended "cycling" nature of the diet, the breaks and restart, the experts also warn that hormones can fluctuate.

Another popular low-carbohydrate diet, Whole30, was also at the bottom of the list, just ahead of Keto and Dukan. Whole30 is a 30-day diet designed to "end unhealthy cravings and habits, restore a healthy metabolism, cure the digestive tract and balance the immune system," according to the website.

The panel hit the diet with the words "No Independent Research, Nonsensical Claims, Extremely Restrictive." and linked it with the raw food as "the worst of the worst for a healthy diet."

First place is a draw

For the first time, the well-researched Mediterranean diet took first place. tied with the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension and has taken first place for eight consecutive years. Both diets were also the healthiest in the ranking.
  Combating salt and sugar requirements with spicy foods

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What I particularly love about DASH and Mediterranean diets is that they provide guiding principles for the food, e.g. Drayer said, "I personally love the fact that a daily glass of red wine is being promoted as part of the Mediterranean diet."

The DASH Diet Will often recommended to reduce blood pressure, its premise is simple: eat more vegetables, fruits and low-fat dairy products while avoiding saturated fatty acids and limiting the absorption of salt.

The diet includes three whole-grain products daily, four on six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings of lean meat and nuts / seeds / legumes.

Research has shown that a diet can lower this blood pressure matter of weeks.

The Mediterranean diet ranked also on the list of US news and World Report in the first place for the easiest to follow diet, the best herbal diet and the best diet for diabetes. It was second for the best heart healthy diet, just behind DASH.

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Sunny Mediterranean meals were associated with stronger bones, a healthier heart, a lower risk of dementia and breast cancer and a longer life, reduced diabetes risk and high blood pressure.

The diet is focused on simple, plant-based cuisine, with the bulk of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a high percentage of virgin olive oil. Say goodbye to refined sugar or flour. Fats other than olive oil, such as butter, are rarely, if ever, consumed.

Meat can rarely occur, but mostly only to spice up a dish. Meals may contain eggs, dairy and poultry, but in much smaller portions than in the traditional western diet. However, fish is a staple and an optional glass of wine for dinner is on the menu.

The flexibility diet ranked third among the best overall diets as it relies on whole grains, fruits, vegetables and plant-derived proteins. It is essentially a vegetarian diet that occasionally allows a piece of meat or fish, which makes it "flexible".

The ever-popular Weight Watchers diet was listed fourth, followed by the MIND diet, a combination of Mediterranean and DASH diets. Some may find it easier to follow as less fish and fruit are needed.

Both the MIND diet and the Mediterranean diet have been shown in studies to reduce the risk of Alzheimer's disease.

Best Weight Loss Diet

Weight Watchers tops the list of best weight loss and best commercial diet plans, and it is associated with HMR for Best Fast Weight Loss Diet. HMR, the Health Management Resources program, includes the purchase of meal replacements such as shakes, food bars and multi-grain cereals, as well as the addition of vegetables and fruits to round off meals.

Since 2015, Weight Watchers has focused on the program Beyond the Scale. It is designed to help people move more and focus on their overall well-being, including more "me-time" that includes mindfulness and self-compassion.

The Expert Panel of the US News and World Report, which consists of 25 experts from the country's major medical centers, gave the Weight Watchers the highest points for their health and also emphasized the importance of providing support to dieticians.
Referring to a 2006 British Medical Journal study, the panel said that "programs like Weight Watchers that provide emotional support and group meetings lead to greater compliance than a do-it-yourself diet."

Drayer agreed, "I have always been a fan of Weight Watchers because it teaches you how to incorporate all kinds of foods into your diet, and it also provides a supportive component that can be extremely beneficial."

But regardless of the diet chosen, it recommends choosing the one that suits your lifestyle and where you can stay for the long term.

"I always recommend meeting with a registered dietitian who can take into account your health history, habits, likes and dislikes, and develop a nutritional plan tailored to your needs," she added. "I recommend you talk to your doctor first before starting a new diet plan."


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