We are halfway through 2016, and nearing closer to the summer months day by day. To help you navigate the endless diets out there, we’ve compiled the ultimate guide to our top 25 diets as determined by you, our faithful readers.
From pills to Paleo, to counting points to cabbage soup, see what hot diets every one is talking about this year!
Fruits and vegetables are the most valuable players in your healthy diet because they’re loaded with vitamins and minerals and low in calories. Eating a variety of whole, unprocessed fruits and vegetables will not only help you meet your weight loss goals, it will protect your overall health as well. Not convinced? Courtney McCormick, Corporate Dietitian at Nutrisystem gives 10 more reasons to eat these colorful, flavorful foods.
- Low-Fat Protein
Yes, protein. We tend to classify vegetables and fruits as carbohydrates, but they also contain amino acids, the building blocks of protein. A cup of broccoli, for instance, has 2.57 grams of protein and an avocado has 4 grams. Even fruits help supply the 15 to 20 percent of total calories from protein that you need each day. Blackberries and kiwis, for example, each have 2 grams of protein per cup.
- Nutrient Density
A helpful way to think about your food choices is nutrient density, a ratio of the vitamin and mineral content to calories. Fruits and vegetables top the list of most nutrient-dense foods because they’re packed with the healthiest compounds, but very low in calories. You get more bang for your buck from eating produce because you get more nutrition in every bite than with almost every other type of food.
- Disease Defense
People who eat a diet rich in vegetables and fruits reduce their risk of heart disease, stroke, hypertension (high blood pressure), some types of cancer, and digestive problems, and are less likely to suffer from diabetes and other blood sugar disorders, according to the National Institutes of Health. Eating more fruits and vegetables may be the single most important step you can take to protect yourself from non-communicable diseases.
- Easier Digestion
The process of breaking down food you eat into nutrients your body uses can take up to 30 hours. Fruits and vegetables contain more fiber than other types of food and it plays a key role in keeping your digestive tract working swiftly and smoothly. Eating lots of fresh produce prevents constipation and other kinds of digestive discomfort.
- Nearly Unlimited
You might think of non-starchy vegetables as the hunger killers. Whenever you are feeling famished, you can snack on your favorite veggies with no guilt.
- Endless Variety
From crunchy carrots to spicy peppers, buttery pears to sweet strawberries, you find more diversity of taste, texture and color in the produce department than anywhere else in the supermarket. No matter what you’re craving, there’s a vegetable or fruit that’s certain to satisfy it.
- True Versatility
You can never be bored when eating fruits and vegetables because there are so many ways to enjoy them. When raw, they’re at their crunchiest and juiciest. Roasting caramelizes their natural sugars, making them sweeter, while deepening their other flavor components. Steaming brightens up their tastes, bringing their full complexity to the surface. Grilling vegetables and fruits adds smoky flavor that makes every meal seem like an outdoor barbecue.
- Naturally Portable
In today’s fast-paced lives, many of us frequently refuel our bodies away from home, on the way from one appointment to the next. Fruits and vegetables are ideal for eating on-the-go because they’re so easy to take along wherever you will be. Many come in convenient single serving portions, some (like apples and bananas) even have their own built-in packaging.
- Best Deal
Pound for pound, calorie for calorie, nutrient for nutrient, fruits and vegetables are the best bargain when you’re food shopping. Fresh produce costs less per pound than meat and seafood. And you get more nutrients per dollar spent from fruits and vegetables than you do from grains or any other item in the supermarket. Eating well for less is an unbeatable deal.
- Healthier World
The resources, such as water and energy, needed to grow and distribute fruits and vegetables are significantly lower than those used in meat production. Eating more produce reduces the environmental impact of your diet and hel
With summer peering its head right around the corner, the time has come to shed the cold weather coat that has been keeping you warm the past few months.
However, with so many diet approaches on the market these days, the vast selection can be paralyzing when beginning to work toward your weight loss goals.
Luckily, our Editors have compiled a list of the top 10 diets so far for 2016 to not only make choosing a diet that much easier, but so you can better your chances of seeing results that much sooner.
1. Weight Watchers
This diet allows you to eat whatever you like within your personal daily ‘points’ range. This approach teaches you how to incorporate any and all foods into a healthy diet, and learn the portion sizes that are right for you.
2. Plexus Slim
This diet is a stimulant-free, powdered supplement that you mix with water and consume 30 minutes prior to a meal. The antioxidants help to release fat, reduce appetite, and also provide beauty benefits.
As you roll out of bed, you are met by the warm sunshine of spring. Finally! After months of oppressing rain and cold, warm weather is finally here.
So what to do first? I know! How about we go and sit in the dark, dingy gym to work on our summer bodies we have all procrastinated on.
Sike! Walking on a treadmill while peering out of the gym windows at the blooming flowers and chirping birds is right next to jumping off a cliff on my list of things I would like to do with my time. However, something must be done about the several mugs of hot cocoa and cookies being used as insulation to keep warm during the winter months. Very strategic. But, now it is time to unveil the holy beach bod and it appears the only choice we have is to drag ourselves into the gym if we want to get a workout intense enough worthy of a bikini ready booty.
What’s that, you say? Tight and toned without a dumbbell? That’s right. Those extra few pounds may just be enough resistance to build a bit of muscle. Now, let’s go to the park for a full body workout!
via Instagram; photo credit unknown
When we hear the name “Kardashian” the first thing to come to mind is probably a collage of various images of butts. Big butts. But the notorious Kardashian sisters’ secret is out. We all know that you aren’t just genetically gifted; your doctor gave you that rear end, not nature and certainly not hard work.
First Kim Kardashian and then the younger sister Khloe Kardashian have publicly denied getting butt implants, and it is actually true that they don’t have them. Rather, they received butt injections which redeposits fat from the thighs and stomach to the butt. Semantics, really, because the result is the same and pretty obvious that those masses are not naturally occurring.
Many women envy the Kardashian sisters’ bootys, fake or not. They want curves, and they want them now! And, according to The New York Times, for about $10,000 you, too, can immediately have an end table for a back side.
We hate to burst your big booty bubble, but even surgery won’t give you the tight, toned, curvy body of your dreams. Why? It all has to do with the metabolic effects of muscle.
A recent article from Web MD suggests that adhering to a Paleo diet may help post menopausal women lose weight, as well as reduce their risk of diabetes and heart disease.
Researchers claim that these benefits can be experienced without calorie restriction due to the nature of the Paleo diet.
What is Paleo?
The Paleo diet encourages eating foods that our ancestors in the paleolithic period consumed. This means only eating foods found in nature such as lean meat, fish, fruit, vegetables, and nuts and seeds while foods that modern farming brought to the table, such as dairy products, grains and legumes should be limited, if not completely eliminated, from the diet.
According to a recent article in the Wall Street Journal, engaging in some form of physical activity every day may serve as the most effective way to lower your risk of developing Type 2 diabetes, as well as the most important step in managing the disease in those that have already been diagnosed.
A 2014 study released by the Centers for Disease Control and Prevention reported that about 12.3% of U.S. adults have diabetes, most of whom are Type 2. Type 2 diabetes is recognized as elevated levels of blood glucose due to reduced insulin sensitivity resulting from a poor diet with excess carbohydrates and a lack of exercise. Type 2 diabetes can cause nerve damage, blindness, heart attack and stroke, among many other issues.
“With Type 2 diabetes, your body can no longer make or use insulin, the hormone which helps the body regulate glucose levels,” Dr. Sheri Colberg, a professor of human movement sciences at Old Dominion University in Norfolk, Va., specializing in exercise as it relates to diabetes told the WSJ.
The term ‘clean eating’ has grown in popularity in the weight loss world as people are beginning to take more of an active interest in the quality of food they are eating instead of just the quantity, and how where their food comes from can effect not only their waistlines, but more importantly, their health.
Clean eating is based on the principle of consuming whole, single ingredient foods to provide the body with as many nutrients as possible while eliminating any processing your food goes through from the time it is harvested to the time it hits your table. The idea is to eat your food as close to its natural form as possible to maintain its nutrient density and avoid harmful and unnecessary additives that can jeopardize your health. By doing this, we can avoid several dieting pitfalls and health effects that come with food processing. Basically, if it comes with a nutrition label, skip it, even if it’s marketed as or popularly considered a “healthy” choice. If it ever passed through a processing plant it is not considered a clean food.
While the focus is on consuming whole foods to provide your body with the best nutrition possible, there is no denying that choosing whole, nutrient dense foods over processed junk will also aid in weight loss, making it a successful dieting strategy for those interested in learning and implementing proper nutrition, making it a more successful, well-rounded approach to food and nutrition over all.
For something so sweet, sugar really can be quite awful. That’s because if you’re consuming more than 21 percent of your daily calories from added sugars, you double your risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars.
That’s according to a 2014 study published in the Journal of the American Medical Association Internal Medicine. The researchers also found that if you consume slightly less added sugar, you’re still at a higher risk of death. Those who consumed 17 to 21 percent of their daily calories from added sugars increased their risk of death from heart disease by 38 percent.
But the key word there is “added.” Sugars that are considered “added” aren’t just a sprinkle of granulated sweetness in your morning coffee, but high-fructose corn syrup, sugars in cakes, cookies and sodas, and other processed foods. This added sugar can cause blood sugar spikes, weight gain and can leave you feeling hungry. Natural sugar—the kind found in whole fruits and milk—is different.
Courtney McCormick, Corporate Dietitian at Nutrisystem, answers your most pressing questions about added and natural sugars below and gives some advice on how to avoid added sugars and incorporate natural sugars into your diet.
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