The word “diet” can be a little bit daunting, especially when it means changing the way we live and banishing the foods we love to eat.
But while most diets will ensure we maintain a healthy weight, the following regimens are designed to target internal wellbeing and avoid health complications so we feel stronger than ever. We’ve found some options that are simple to follow and formulated to improve the overall you.
1. DASH Diet
Did you know the number of people with high blood pressure has doubled in the past 40 years? The Dietary Approaches to Stop Hypertension, or DASH, diet is designed for those wanting to treat or prevent high blood pressure (hypertension) and reduce risk of heart disease.
Designed around eating fruits, vegetables and lean proteins, it’s low in added sugars, salt, fat and red meat. The diet has been proven to lower blood pressure, aid weight loss, and decrease the risk of cancer, diabetes and heart disease.
2. MIND diet
As we age, our brains become slower, putting us at higher risk of dementia and loss of brain function. But with the Mediterranean-DASH Intervention for Neurodegenerative Delay, aka MIND, diet, power is given back to the brain.
This eating plan combines traditional Mediterranean foods with elements of the DASH diet to improve brain function. It’s focused around vegetables, nuts, breads, seafood and extra virgin olive oil. Butter, cheese, red meat, fried food and sweets are avoided.
So how does it work? Researchers have found the MIND diet reduces oxidative stress, where unstable molecules called free radicals accumulate in the body and cause damage to cells. Sticking to the MIND diet protects the brain to reduce degeneration.
3. TLC diet
The Therapeutic Lifestyle Changes (get it, TLC?) diet gives your body the tender loving care it needs by optimising healthy fats to lower bad cholesterol. It’s about feeding your cravings by replacing anything naughty with healthier choices, for example, choosing fruits over processed sugars.
You can still reach for the wine or dessert, just as long as your daily diet is filled with the adequate amount of healthy fats based on your weight and height. The diet also recommends limiting cholesterol, saturated fats and sodium, with 30 minutes of exercise daily. Lowered cholesterol while still enjoying a cheeky wine? We’re in!
4. Volumetrics
The Volumetrics diet has found itself on many high-achievement lists and is jam-packed with tasty goodness!
The focus is to fill up on foods naturally low in calories, and high in fibre and water, such as vegetables, fruits and soups. Food is broken up into four groups, with Group 1 and 2 being the healthier options to be eaten daily. These groups contain foods like fruits, veges, low-fat meat and legumes. Group 3 is to be eaten mindfully, including cheese, pizza and bread, and Group 4 is to be eaten minimally, with foods such as chocolate and biscuits.
The best part? The groups mean you don’t have to log, track or measure – just aim for the good stuff!
