From ketogenic diet to intermittent fasting, it seems that people are increasingly hoping to rely on a simple diet model to achieve health management and even lose weight. Especially in recent days, the temperature has risen, and many people have once again stepped into the army of losing weight for their upcoming figure. As the only way for most lazy people to lose weight, eating grapefruit, fast food, low-carbon water and other healthy and fat-reducing diets are emerging one after another.

Theoretically, if a person insists on a healthy eating pattern and indulges himself occasionally, it will not cause a rapid increase in weight or a rebound in weight. After returning to a normal diet, he can still quickly return to a healthy and refreshing state. However, this is not the case with many popular low-calorie diets. Once the scales are off in a short time, once they are indulged, all their efforts will be wasted, and some even lead to anxiety and irritability and other harmful phenomena. Although it is the right behavior to plan for your healthy diet and weight, you must pay special attention to the choice of diet. Today Xiaojun will share with you several best diets of the year.

In the ranking of the best diets in 2121 published by US News Network, the Mediterranean diet ranks first, followed by the DASH diet, and the flexible vegetarian diet ranks third. This ranking is a rating of various current eating patterns by American news network after consulting literature, official reports and consulting experts.

It comprehensively evaluates 35 kinds of diets from the aspects of easy to follow, comprehensive nutrition, safety, short-term and long-term effects of weight loss, and health effects on diabetes and heart disease. The evaluation criteria have proved to be of great reference value in the past years. Now let's introduce the above three dietary patterns to you.

first place: Mediterranean diet

Mediterranean diet has been rated as the best overall diet for three consecutive years. However, there is no uniform recipe for Mediterranean cuisine. After all, Italian, Greek, French and Spanish cuisines are all different.

The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, beans and bean products, nuts and olive oil; Fish and seafood at least twice a week; Eat poultry, eggs, cheese and yogurt in moderation. On the Mediterranean diet pyramid, fruits and vegetables occupy the most space, and sweets rarely appear. It is suggested to reduce sweets. The proportion of red meat (red meat, such as beef and mutton) is also very low. In many Mediterranean recipes, a small amount of meat is used to flavor, rather than making a big meat alone.

Mediterranean diet also ranks first in the ranking of the best plant-based diet, the best diabetes diet, the easiest diet to follow and the best healthy diet.

Second place: Dash diet

Dash diet is a dietary pattern developed to lower blood pressure, so it naturally gets high marks in heart health, nutrition and safety, and ranks first with Mediterranean diet in the ranking of the best healthy diet; Ranked second in the best diabetes diet; Ranked third in the best heart healthy diet.

deshu diet requires that the sodium intake in the daily menu should be less than 2.3g (equivalent to 6g of salt), and gradually reduced to 1.5g (equivalent to 4g of salt). Because it advocates low-fat, low-salt and low-sugar food intake, it can provide balanced nutrition for the human body, so it is also suitable for people who want to lose weight or control their weight.

Deshu diet advocates that refined meat, poultry and fish are the main sources of protein in the diet, and that fruits and vegetables, dairy products, grains, bean products, nuts, a small amount of fat and sweets are taken in a balanced way. Because these foods are rich in potassium, calcium, protein and dietary fiber, they have a good effect on preventing hypertension. Deshu diet does not encourage eating foods high in saturated fat, such as fatty meat and full-fat dairy products, as well as sweetened drinks and sweets.

second place: flexible vegetarian diet

flexible vegetarian diet pays attention to the balance of nutrition in vegetarian diet, especially suitable for people who love vegetarianism. Flexible vegetarian diet should add five kinds of food to the diet, instead of replacing meat blindly. They are: "new meat", that is, non-meat protein, such as tofu, peas, nuts or eggs; Fruits and vegetables; Whole grains; Dairy products; Sugar and spices, but the dietary guidelines for China residents suggest that the intake of added sugar should be controlled, not exceeding 51 grams per day, preferably below 25 grams.

Increasing the intake of protein can effectively reduce the indexes of blood lipid and blood pressure. Compared with meat, plant foods are lower in fat and cholesterol and contain more dietary fiber. When adopting an elastic vegetarian diet, we should also pay attention to the amount of oil and salt used in cooking. Although many vegetarians insist that vegetarianism is good for health, cooking with heavy oil and heavy salt for the sake of food flavor is not good for health. Flexible vegetarian diet ranks second in the best diabetes diet and the easiest diet to follow.

Generally speaking, these three dietary patterns have both taste and nutrition, and are easy to adhere to for a long time. If you want to eat healthily this summer, try a new recipe according to the above contents and your own preferences.