WebStories – Top 10 Diets for 2022
What are the best diets for 2022? With the new year just around the corner, you may be thinking about making some changes to your diet. You might decide that it’s time to add or eliminate certain types of foods from your menu, or maybe even try a different eating plan altogether.
In order to figure out which of these choices would be best for you, it can help to know what the top 10 diets of 2022 are going to be, according to various experts in nutrition and weight loss management.
#1) Vegan
For example, in 2018, Beyoncé kicked off her world tour by announcing she was going vegan; in 2017, Ellen DeGeneres announced she’d cut meat out of her diet after learning more about animal welfare; and earlier in 2017, Kim Kardashian opened up to People magazine about her decision to go vegan.
I just felt like I was eating too much chicken, she told People. It made me feel bloated. Nowadays, vegetarianism has evolved from being about food to bringing about health—and it seems as though people are listening.
In fact, according to research from GlobalData published in December 2017, there are now twice as many vegans as there were five years ago (6% vs 3%). As veganism becomes increasingly popular around the globe, expect even more restaurants and fast-food chains to offer vegetarian options—which means more delicious food choices for everyone!
#2) Gluten Free
For people with celiac disease, which is an autoimmune disorder that destroys intestinal tissue when gluten is consumed, it’s not a choice—it’s a necessity.
But others are choosing to go gluten-free because they feel it’s better for their health or because they have irritable bowel syndrome (IBS) or another condition that causes digestive distress.
Doctors aren’t sure why gluten can cause such issues for some people; however, there are definitely ways to eat healthy even if you need to avoid certain foods.
In fact, research has shown that many people experience positive health benefits from eating a gluten-free diet. In addition to eliminating foods made with wheat, rye, and barley, you should also cut out oats unless they’re labeled gluten-free.
Oats themselves don’t contain gluten but often get contaminated during processing. If you do choose to follow a gluten-free diet, be sure to talk with your doctor first so he or she can help make sure your nutritional needs are being met.
#3) Paleo
The Paleo diet gets its name from its goal of adopting hunter-gatherer eating habits—eating more fruits, vegetables, nuts, and seeds while cutting out grains, legumes, and dairy products.
Advocates say that cavemen didn’t eat processed food or refined sugars, which is what makes today’s Western diets so potentially harmful.
However, detractors argue that cavemen also ate a lot of meat (and by extension animal fats) which isn’t necessarily good for health either.
Plus, it can be hard to stick to a strict no-sugar rule since most fruit has some sugar in it. Still, advocates claim to stick with their plan results in quick weight loss (about one pound per week), increased energy levels, and better overall health.
And while there are no official stats yet, preliminary data suggests it may have something going for it: According to a 2015 survey of U.S. adults, 7 percent reported following some form of a paleo diet within 30 days prior—the same number who said they were vegan during that time period.
#4) Atkins
The issue with Atkins? The high amounts of saturated fat are found in red meat and full-fat dairy. Some experts also think that cutting out carbohydrates without having a strong base of protein in your meals can backfire on your health by actually causing you to store more fat instead of burning it off.
If you’re looking for a long-term plan, try one based on whole foods like lean proteins, legumes, fruits, and vegetables (and skip Atkins). That way, you won’t be at risk for nutritional deficiencies or health problems down the line.
A study published in JAMA Internal Medicine found that people who follow strict diets tend to gain weight over time compared to those who eat less stringently. They attribute some of these results to micronutrient deficiencies that occur when people are only eating one type of food (like red meat) repeatedly without getting enough vitamins and minerals from other sources.
Try limiting yourself to no more than two days per week following an extremely restrictive diet—it may not be sustainable or healthy but it could lead to short-term weight loss. Then go back to a normal balanced diet most days of the week.
#5) Mediterranean Diet
From a health perspective, it seems pretty solid—mainly because of its antioxidant and anti-inflammatory properties. Weight loss aside, studies have shown it may reduce your risk of diabetes, heart disease, and cancer too.
What are you waiting for? Start seasoning with garlic and olive oil today! (Stay away from butter or sugary vinaigrettes though.) The following is an excerpt from Superfoods: The Food and Medicine of Tomorrow by David Wolfe, which offers practical advice on how to incorporate superfoods into your daily life.
#6) Keto Diet
But there are a few things you should know before you jump into ketosis headfirst: It’s important to note that going keto isn’t necessary if you want to lose weight or control your blood sugar. But it’s also not a bad thing—especially if you’re trying to eat less processed food.
In fact, being in energy balance—neither over-or under-eating—is crucial for our overall health. If you have diabetes, pre-diabetes, or any other metabolic disorder, work with your doctor on how keto can fit into your health goals.
There are a lot of misconceptions about what people put on their plates when they go keto (which we’ll address shortly), but one thing’s for sure: You need to eat real food. That means no packaged foods from sources like Instagram stars and meal delivery services (many of which might actually contain healthy ingredients).
The food pyramid gets turned upside down when following a ketogenic diet—but that doesn’t mean turning off Netflix is required. Instead, treat yourself by eating nutrient-dense foods like lean meats, fish, and vegetables while adding fat to stave off hunger pangs.
#7) Weight Watchers Diet
What’s more, Weight Watchers meetings have a strong social component that can help make sticking to your goals much easier. Weight Watchers has been around since 1963, so it is well-studied in terms of its long-term effectiveness and safety.
As long as you adhere to a balanced program, there are little to no risks associated with following Weight Watchers over a period of years—even decades. If you’re looking for something beyond counting calories that actually works, consider giving Weight Watchers a try! Eat Well, Live Well: Your Guide to Eating Healthy on a Budget by Anna Taylor – Eat Well Live Well – 2017
The Good Food Book: Everything You Need to Know About Buying and Cooking Sustainable Food from Scratch by Anna Taylor – Greystone Books Ltd. – 2018
#8) Vegetarian diet
Those who prefer vegetarian diets can benefit from focusing on leafy greens, whole grains, legumes, and beans—foods that tend to be higher in nutrients and antioxidants.
(Try these Vegetarian Recipes) As far as health risks go, vegetarians are actually less likely to develop heart disease or cancer than their meat-eating counterparts. The bottom line: Many of us don’t need to eat meat in order to get enough protein—in fact, it may actually be more beneficial if we don’t.
For those not at risk for nutritional deficiencies, following a well-balanced vegetarian diet should help you achieve and maintain a healthy weight, says Elizabeth Ward, MS, RDN. The benefits of plant foods like fruits and vegetables aren’t just limited to physical health—these foods have been shown to decrease inflammation throughout our bodies.
Bottom Line: Vegetarians live longer lives with fewer health problems than their meat-eating counterparts. Their secret? Eating plenty of veggies, fruit, and whole grains while avoiding processed foods full of saturated fats and sodium.
But what about when it comes to losing weight? It’s all about calorie balance, regardless of your food choices. A vegetarian diet is generally lower in calories and carbohydrates than a meat-based one—which means you’re getting less energy overall.
If you want to follow a vegetarian plan for your new year’s resolution, make sure you know how many calories your body needs each day and how much exercise will help burn them off so that you can accurately calculate how much food you’ll need to eat each day.
Be aware that depending on your goals, limiting carbs might not always be best. These Low Carb Vegetarian Foods Can Help You Lose Weight!
#9) Slow Carb Diet
Getting more sleep every night and learning how to fall asleep faster is critical if you want to maintain health in 2022 and beyond; experts say even small improvements in sleep quality can result in big boosts in your overall health and wellness! low-carb diets, like Keto, encourage consistent sleeping patterns and lower blood pressure.
If you’re serious about slowing down your aging process and maintaining good health into your golden years, keep an eye on how many hours of sleep you get every night! The Slow Carb Diet, or SCD as it’s known among its most ardent fans, has gained popularity in recent years due to its focus on natural foods that slow your body’s ability to break down food into glucose.
It has been hailed as a healthier way of eating but also criticized by some nutritionists who say it is unhealthy because followers aren’t getting enough protein from non-meat sources. According to experts at Future Health Inc., most dieticians agree that low-carb diets such as SCD should be combined with other nutritional approaches such as high-protein ketogenic diets or veganism.
#10) Whole 30 Diet
The program is designed to eliminate most processed foods from your diet and discourage you from eating anything outside of whole foods that are likely to cause any sort of reaction or unhealthy craving. Essentially:
If you can’t recognize what an ingredient is in nature and don’t know how to pronounce it, you shouldn’t eat it. If you follow all of these rules, then your body will work with you as opposed to against you while trying to lose weight.
It also makes sense that, if we were meant to live off whole foods only, our bodies would already be accustomed to them—and they would not trigger cravings. By eliminating those foods that do trigger cravings, however, we can learn which foods are healthy for us and which ones aren’t.
After 30 days on Whole 30 (if you make it through) you should have a better idea of which foods your body craves and which ones aren’t worth your time or money.
It also helps prevent yo-yo dieting by giving your body time to reset itself so when you go back to normal food again—you won’t gain all of the weight back right away.
Conclusion
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