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Choosing the right diet can be an overwhelming, daunting task: There are countless of them out there. And they all make similar claims about helping you lose weight while improving your health.
What makes it even more difficult is when it comes to diets, there is no one size fits all: What’s best for you, might not be best for someone else. It all depends on your personality and health condition.
However, with that being said. There is countless research out there on nutritional science. And, based on that research, you CAN make an assessment of the best and worst diets for the majority of people.
That’s precisely what US. News & World does each year. And the verdict is out for 2020.
What is the U.S. News & World Report?
The U.S. News & World Report is a global authority on consumer advice. Every year, they release a ranking of the best and worst diets.
For 2020, they gathered a panel of 25 top experts topics of diet, nutrition obesity, food psychology, and heart disease, to decide the best diets in the following categories:
- Best Commercial Diets
- Best Weight-Loss Diets
- Best Fast Weight-Loss Diets
- Best Diets For Healthy Eating
- Easiest Diets To Follow
- Best Diets for Diabetes
- Best Heart-Healthy Diets
- Best Plant-Based Diets
What did the experts judge the diets on?
There is a general consensus that the best diets are easy to follow, nutritious, and effective for weight loss and preventing diseases like diabetes and heart disease.
Based on these factors, are survey was created, which the 25-panelists had to fill in. Here’s how the ratings worked:
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1. Short-term weight loss. Likelihood of losing significant weight during the first 12 months, based on available evidence (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
2. Long-term weight loss. Likelihood of maintaining significant weight loss for two years or more, based on available evidence (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
3. Diabetes. Effectiveness for preventing diabetes or as a maintenance diet for diabetics (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
4. Heart. Effectiveness for cardiovascular disease prevention and as risk-reducing regimen for heart patients (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
5. Ease of compliance. Based on initial adjustment, satiety (a feeling of fullness so that you’ll stop eating), taste appeal, special requirements (5 = extremely easy, 4 = very easy, 3 = moderately easy, 2 = somewhat difficult, 1 = extremely difficult).
6. Nutritional completeness. Based on conformance with the federal government’s 2015 Dietary Guidelines for Americans, a widely accepted nutritional benchmark (5 = extremely complete, 4 = very complete, 3 = moderately complete, 2 = somewhat complete, 1 = extremely incomplete).
7. Health risks. Including malnourishment, specific nutrient concerns, overly rapid weight loss, contraindications for certain populations or existing conditions, etc. (5 = extremely safe, 4 = very safe, 3 = moderately safe, 2 = somewhat unsafe, 1 = extremely unsafe).
What was voted the #1 overall diet?
Out of the 35 diets that were rated, the Mediterranean got the most points. It scored the highest on the best diet for healthy eating, the easiest diet to follow, the best plant-based diet, and the best diet for diabetes.
The best diet for losing weight was:
- WW: Weight Watchers Diet
- Volumetric diet
You can see how other diets scored on each category on the U.S. News & World Report website.
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What is the Mediterranean Diet?
People who live around the Mediterranean Sea live longer. And suffer less from diseases like cancer, type-2 diabetes, and cardiovascular diseases. That’s a well-researched fact. But how is this possible?
It has everything to do with the way they eat. The emphasis of the Mediterranean Diet is on eating lots of fruits, vegetables, whole grains, beans, nuts legumes, olive oil, and herbs and spices.
Eating fish multiple times a week. And eating poultry, eggs, cheese, and yogurt in moderation.
What are the benefits of the Mediterranean diet?
Besides the benefits mentioned earlier, the Mediterranean Diet also has some other benefits over other diets:
- You don’t have to restrict any foods or food groups
- It prevents you from feeling hungry because it contains plenty of fiber and healthy fats
- It’s easy to understand the basics of the Mediterranean diet.
- There’s plenty of information out there to make the transition a breeze.
- The foods are easy to find in every grocery store
- It can be a time-saver because it’s possible to prepare meals in advance.
- It’s plain delicious
Diets are never a one size fits all. But, by letting a panel of top experts on the topics of nutrition and weight loss vote for the best diets, the U.S. News & World report came to following the conclusion.
For the majority of people, The Mediterranean diet is the best overall diet to follow. This is mainly because it’s the healthiest diet. And it’s very easy to stick to long-term.