Lose weight with the 5 best diets of 2019 – from Mediterranean to low-carb keto
IF you're panicking about getting in shape for summer, it's time to chill out.
Because you don't have to go to extreme lengths to lose weight, get leaner and be healthier all year around.
There are tonnes of diets out there but most of them simply want your money and feed off your insecurities.
That's why the experts have rounded up the top five diets for 2019 - to help you pick the best weight loss plan for you.
And you know what? The carb-cutting keto diet doesn't make the list.
Leading the pack is the Mediterranean diet, which is amazing for heart health - as well as for sustainable fat burning and gaining lean muscle.
According to scientists at Sheffield Hallam Uni, "at least in the short-term, the Mediterranean diet improves significantly the availability of nitric oxide in our veins and arteries – which is important to maintain the good health of our vascular system".
Writing in The Conversation, the study's author, Markos Klonizakis, said: "So as far as reducing cardiovascular disease risk, our work suggests that it is probably better to look for a solution in the Mediterranean diet".
We reveal which other plans have been voted as best for fat loss, heart health and diabetes management on the US News & World report:
1. Mediterranean diet
For the second year in a row, this olive oil-rich diet has topped the list thanks to its heavy reliance on fresh veg, whole grains and healthy fats.
It's low in refined sugar, red meat and processed foods which is why it's been linked to lowering risks of cancer, heart disease, type 2 diabetes, high blood pressure.
It also may improve kidney function and gut health.
The NHS explains: “The Mediterranean diet varies by country and region, so it has a range of definitions.
“But in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
“It usually includes a low intake of meat and dairy foods.”
It tends to replace butter with oil, while flavouring comes from herbs and spices rather than salt.
2. DASH diet
Not an eating plan designed for those of us in a hurry, DASH stands for Dietary Approaches to Stop Hypertension.
It's a plan specifically designed to help lower blood pressure.
It involves reducing your salt intake and loading up on foods that are chock-full of heart-friendly minerals like calcium, potassium and magnesium.
Again, it involves you limiting how much red meat and sugar you consume, as well as fats.
3. Flexitarian diet
Can't bear the thought of quitting meat entirely?
You don't have to -but you might want to limit how much you eat to once or twice a week.
Significantly reducing how much meat you eat has been proven to be effective in combating heart disease, type 2 diabetes and cancer.
In fact, flexitarians can reduce their likelihood of developing diabetes by a massive 28 per cent simply by reducing the number of times they eat meat (those who go vegan see their chance halve).
What about keto?
Keto is often hailed by bodybuilders and dieters for being the best way to lose body fat and gain or retain lean muscle mass.
But it actually didn't win any categories and actually tied with Atkins (which most people accept is a dangerous plan) and Weight Watchers for fasted weight loss diet.
Keto works by forcing the body to use its own fat supply for energy.
It does that by starving it of external sugar sources - notably carbs. You're still supposed to eat a stack-load of veg so you keep your fiber and vitamin levels up but many keto dieters may not be adhering to that.
The problem is that it's a really restrictive diet and there's been so much research recently which has confirmed that carbs are vital to good health, that it seems a bit counterintuitive and unsustainable to cut them out.
Saying that, keto is supposed to be great for anyone who is insulin-resistant and struggles to lose weight even if they're eating healthily and working out regularly.
Women with severe PCOS may benefit from keto for a short period of time while they get their blood sugar back under control.
4. MIND diet
MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it's a plan which combines the Med and DASH diets in the hope of improving brain health.
While the jury is still out as to whether you can seriously eat your way out of mental decline, experts have praised the MIND diet for encouraging such healthy attitudes towards food and nutrition.
Everyday people on the plan are told that they must eat at least three servings of whole grains, a salad, another vegetable and a glass of wine.
Sounds easy enough!
5. WW (Weight Watchers)
WW - formerly known as Weight Watchers - actually was tied with MIND of the best diet overall.
But it did come first for the best diet for weight loss and best commercial diet.
It assigns point values to food based on their calorie, sugar, saturated fat and protein content.
The healthiest foods have zero points, meaning that you can eat as much of them as you like.
You're given a daily point total which you meet by keeping a food diary.
U.S News 2019 Best Diets Ranking
Best Diets Overall
1. Mediterranean Diet
2. DASH Diet
3. Flexitarian Diet
Best Commercial Diets
1. WW (Weight Watchers)
2. Jenny Craig
3. Nutritarian Diet
Best Weight-Loss Diets
1. WW (Weight Watchers)
2. Volumetrics
3. Flexitarian Diet (tie)
3. Jenny Craig (tie)
3. Vegan Diet (tie)
Best Fast Weight-Loss Diets
1. HMR Diet
2. Atkins (tie)
2. Keto Diet (tie)
2. OPTAVIA (tie)
2. WW (Weight Watchers) (tie)
Best Diets For Healthy Eating
1. Mediterranean Diet
2. DASH Diet
3. Flexitarian Diet
Easiest Diets to Follow
1. Mediterranean Diet
2. Flexitarian Diet (tie)
2. WW (Weight Watchers) (tie)
Best Diets for Diabetes
1. Mediterranean Diet
2. DASH Diet (tie)
2. Flexitarian Diet (tie)
2. Mayo Clinic Diet (tie)
2. Volumetrics (tie)
Best Heart-Healthy Diets
1. Mediterranean Diet (tie)
1. Ornish Diet (tie)
3. DASH Diet
To see the full list of diets, click here
"Whether you're trying to lose weight or manage your cholesterol, the 2019 Best Diets rankings provide each person a chance to evaluate what eating plan will work best for them and their particular needs," said Angela Haupt, Assistant Managing Editor of Health at U.S. News.
"By profiling and providing in-depth data on more than 40 diets, as well as sample meals, consumers can rely on U.S. News for the tools they need to feel empowered to make well-informed lifestyle and wellness changes."
As we say, there's no one diet to suit every single person.
What will work for someone might not suit your particular goals or lifestyle.
MORE ON DIET
But if you are looking to get healthy, many of these diets seem to have common sentiments - cut down on the sugar and red meat, and fill up on whole grains and veg.
That's easier said than done for many and if you do need extra support, you could do a lot worse than signing up to a local WW group.
After all, if it worked for Oprah...
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