We know it, for keep fit and take care of your health, you need to eat a variety of foods and favor fresh fruits and vegetables, fish, white meat, while limiting processed products. Is there a diet that combines all these principles? There would be 6 in reality, according to Raphaël Gruman, nutritionist (lamethodegruman.com). Top Health presents them to you.
The best diet? The one you can follow for the rest of your life
First of all, it should be remembered that many diets are not suitable for everyone and can be dangerous if you have a medical history. Added to this is the risk ofyoyo effect of restrictive diets : if you impose significant dietary restrictions on yourself, you expose yourself to the risk of deficiencies and frustration. This is the path to guaranteed weight gain!
If you need to slim down to be healthier, the secret is toadopt an eating pattern that you can follow throughout your life. A diet that doesn’t require counting calories or cutting out foods. Several have been highlighted by scientific studies: all patients can follow them and no doctor will try to dissuade you. They are not asking to ban foods, but rather to make better food choices.
This is confirmed by a study published within Nature in March 2023: it encourages the adoption of certain diets recommended by doctors. The research was carried out for 32 years on 205,852 patients aged 25 to 75. She confirmed that good eating habits could prevent chronic diseases. The study notably suggests following the Mediterranean diet. But he is not the only one. With Raphaël Gruman, Top Santé shares with you 6 diets that everyone can adopt!
The Mediterranean diet, one of the healthiest diets
For the sixth year in a row, the Mediterranean diet has won the title of “ best diet », according to the 2023 ranking of the American media U.S. News & World Report. It requires focusing on fresh, seasonal products, excluding processed and industrial products. Low in red meat, sugar and saturated fats, it gives pride of place to omega-3s with olive oil as its star ingredient.
The Mediterranean diet, also called the Cretan diet, is a diet originating from the Mediterranean basin recognized for promoting a balanced diet throughout the week. We find fresh and seasonal fruits and vegetables, legumes, nuts, whole grains, lean proteins (poultry), fatty fish (tuna, sardines, salmon, etc.), spices and vegetable oils.
Very rich in antioxidantsit is useful for slowing down cell aging, preventing inflammatory diseases and heart disease.
The MIND diet, an ally of the brain
The MIND diet brings together 10 food groups contributing to proper functioning cerebral. Green and green leafy vegetables, red fruits, foods rich in omega-3, whole grains, legumes, dried beans, white or fatty fish (hake, cod, salmon, sardines, mackerel, tuna, etc.), poultry, oil olive, fresh cheese/fermented milk (fresh goat’s cheese, sheep’s yogurt) and wholemeal bread…This program involves foods rich in vitamins B6, B9, and B12 and brings together fresh fruits and vegetables, whole grains and foods rich in antioxidants.
Called MIND for Mediterranean-Dash Intervention of Neurodegenerative Delayit is known to prevent neurodegenerative diseases and in particular Alzheimer’s disease.
The DASH diet to take care of your heart
The DASH diet is recommended to improve health cardiovascular. Rich in fruits and vegetables and low-fat dairy products, it is a variation of the Mediterranean diet. Vegetables, fruits, whole grains, fat-free and low-fat dairy products, fish, poultry, beans, nuts, vegetable oils and even spices (to replace salt)… Meals are varied. On the contrary, it will be important to limit fatty meats, full-fat dairy products, tropical oils, sugary drinks and sweets, which harm the cardiovascular system.
The Okinawa diet to do like the centenarians
Okinawa Island is an archipelago off the coast of Japan that holds the record for the number of centenarians. Named “island of longevity”, this territory has the largest life expectancy of the planet. If locals live this long (and healthy) it would largely come from their low-fat diet.
Most adopted a low-fat, semi-vegetarian diet. The challenge: achieve your ideal weight (the weight at which you feel good) and live longer in good health. This involves consuming foods that are low in calories but rich in vitamins and minerals. We will favor fish, algae and cereals. On average, Okinawans consume 1,800 calories per day, compared to 2,300 for the French and 2,500 for Americans.
The low GI diet to better regulate insulin
Vegetables, fruits, legumes, fatty fish, eggs, quinoa… The low GI diet is compatible with everyone, at any age. It consists of favoring foods with a low glycemic index, which will allow you to better regulate your insulin. You will then be fuller for longer and avoid stockpiling. It’s a good way to prevent diabetes!
Intermittent fasting, more of a lifestyle than a diet
Considered a lifestyle rather than a diet, intermittent fasting is not about changing your diet but rather your meal times. The most common form is the 16-8: sixteen hours without eating, and an eight-hour window to do so. This practice has been studied since 1943 and has shown some effectiveness in weight loss, but also in the improvement of certain biomarkers such as insulin sensitivity.
Followers of intermittent fasting are able to better regulate their weight, but also improve their digestion, their sleep and their heart health.
“ This diet is excellent if it is carried out well: that is to say, not too strictly. I recommend doing intermittent fasting once or twice a week. This is enough to see the benefitsdescribes Raphaël Gruman. However, you must be careful with intermittent fasting. It works if it is done well. Consult your doctor if you have a history “.
