The New Year! It’s that time again; time for fresh starts, new beginnings, setting new goals and yes, getting back on track with our diet and nutrition plans.
Don’t lie, you know the Christmas season found you sneaking sweets and treats, perhaps having an extra cocktail or four and letting loose from your typical way of eating. And that’s great! It’s a season to be enjoyed. No judgment here! But now it’s mid-January, and for many of us, in fact 48% of Americans in 2021, weight loss and improved nutrition are primary goals or resolutions for the New Year. But where do we start?
There are about six thousand options, and the Internet has such massive amounts of information about diet and nutrition it can make us want to hide in a closet with a box of Twinkies. When looking at diet or nutrition plans, it’s important to find one that fits you and your life, so you can feel your best and follow the plan long term. As someone who tends to keep the goals of weight loss and improved nutrition at the top of my list, I find that balance is key; allowing yourself to have days where you relax and don’t worry about it, go to dinner with someone special, or allow yourself to enjoy a treat, helps you not feel deprived or restricted to the point that you quit your nutrition plan altogether. Here are a few of the most popular nutrition plans of 2022 and a few tried and true ones, as well. Best of luck in your wellness journey!
- Mediterranean Diet- This diet is one of the tried and true diets that have been proven to be beneficial for weight loss, lowering cholesterol and improving overall health.People who live in Mediterranean countries have been shown to have lower risk of heart disease and stroke, and have some of the longest life spans in the world. The diet focuses on whole foods and emphasizes plant-based foods such as whole grains, fruits, vegetables and legumes. Seafood is the main meat source, and the use of healthy fats such as olive oil is definitely encouraged. Red meat and sugar are limited, and eggs, poultry and dairy are eaten in moderation. One of the best things about the Mediterranean Diet is a glass or two of wine is allowed and even encouraged!
- Flexitarian Diet- This eating plan is kind of like a relaxed vegetarian diet.Perhaps you know someone who is mostly vegetarian but not afraid every now and then to have some bacon? This diet might work well for them. It focuses on mostly vegetarian foods, but with the freedom to eat meat occasionally as desired. It has been shown to promote heart health, help with weight loss and improve long-term nutrition. Whole grains, plant protein, eggs, nuts and seeds, dairy or dairy alternatives and healthy fats are encouraged with this plan.
- Ketogenic Diet- If you haven’t heard about this diet at least a little in the last couple of years, you might have been hibernating.It has gotten a lot of press and hype for quite some time and has given many people big results, but it can be complicated to follow. It focuses on a very low carb, high fat diet that puts your body in a state of Ketosis, which helps your body burn fat for energy. It releases ketones, which can be measured in blood, urine or breath, and if you’re really wanting to make sure you’re in ketosis, testing for ketones is part of following the diet plan. When followed appropriately, this diet has been shown to lower blood sugar levels, promote weight loss and may even be beneficial for epilepsy, cancer, diabetes and Alzheimer’s disease.
- DASH Diet- The Dietary Approaches to Stop Hypertension diet. This diet was designed to do just what the acronym says-stop hypertension and lower risk of heart disease. Studies have shown that it works, and it has become popular for those wanting to prevent hypertension or even just follow a well-balanced plan. The DASH diet focuses on fruits, vegetables, whole grains and lean meats and restricts salt intake to about 1 teaspoon daily, which has been shown in studies to help decrease blood pressure.
- Paleo Diet- This diet has also gotten quite a bit of attention in the past few years.Also known as “The Caveman Diet”, the focus of the Paleo Diet is that if the food wasn’t around during the days of the Caveman, don’t eat it. Grains, dairy, legumes, refined sugars, processed oils and added salt are a no-go. Lean meats, fish, vegetables, fruits, nuts, eggs, and roots are the approved foods. While this diet has been shown to promote weight loss and lower blood sugar, there is the a bit of controversy around it that asks the question-is it necessary to cut out all grains and dairy from the diet, or is moderation the key?
There are so many more plans and programs out there to look into if improved nutrition, weight loss or overall wellness is high on your priority list. Weight Watchers (or WW), Noom, 2B Mindset, Ultimate Portion Fix, NutriSystem and Intermittent Fasting are all hugely popular programs, each of which could have their own article written about them. The key is to educate and inform yourself about them before choosing one and commit to one that fits you, your goals and your life, because a true nutrition plan needs to be a plan you can follow for the rest of your life.
