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Mediterranean and Dash Diets: What’s the big deal?

For the fifth year in a row, the US News & World Report ranked Mediterranean food as the best overall diet. Closely behind? The DASH diet and the flexitarian diet. But why do these stand out from the rest?

Although the approach may be a little different, all three diets have a lot in common. Not only are they all well researched to have proven health benefits, everyone is advised to reduce or eliminate processed foods and replace them with fruits, vegetables, lentils, beans, nuts, seeds and whole grains.

In addition, when it comes to “dieting”, they offer great variety, flexibility and very few rules. Alongside proven weight loss, the Med and dash diet has many health benefits, such as reducing the risk of certain cancers, heart disease and diabetes.

Could they be the answer to sustainable “dieting” long term?

Let’s be honest, ladies, how many of us will stop dieting when those cravings kick in? The food we want to eat call us and we give in!

However, the Mediterranean diet and the Dash diet are less likely to result in such cravings because they have more flexibility and moderation. Instead of eliminating your favorite foods; you just eat them in moderation. Crazy, huh? We like the sound of this…

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Many nutritionists believe that the Med and Dash diets have been more successful in the long run because they are so flexible. In addition, they are easy to follow, making it much easier to maintain them for a long time.

Instead of feeling like you can’t eat and lose weight, include fresh fruits and vegetables, whole grains and fish in your diet. This seems much more comfortable and a sustainable alternative to fighting a restricted diet.

Rather than being built on depriving yourself, both diets follow an approach based on improving health.

My top tips for changing your eating habits

  • Don’t think of it as “going vegetarian” or vegan overnight – Instead, mix it up with more fresh fruit, veggies, beans, lentils, and whole foods.
  • Patience is key – Remember, long term changes don’t happen overnight.
  • Cut back on alcohol – If you can’t cut alcohol out completely, limit the days you drink. Plus, try to stick to lower-alcohol options such as a white wine spritzer rather than a full glass of wine.
  • Use PhenGold – Struggling with your cravings? Or feel as though you need a boost? PhenGold can help curb those cravings and boost your metabolism so you can lose weight safely and naturally.
  • Seek professional support – If you’re not sure what food groups you should be eating or filling your plate with, meet with a registered dietitian or nutritionist to support you going through these changes.

2023 health trends and beyond

Dieting aside, nutritionists have noted a shift in health trends towards less meat, alcohol and sugar. And experts say many people are taking the lead in making positive steps to make healthy decisions.

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In December 2021, Dietary Guidelines for Americans were issued for the period 2020-2025; however, they do not include a reduction in the recommended daily intake of alcohol and sugar, which has been criticized by health and nutrition organizations.

In addition, the American Institute for Cancer Research has released a statement revealing that The Dietary Guidelines Advisory Committee has found that current evidence in fact justifies tightening the alcohol directive for men to meet the recommended limit for women, no more than one drink a day.

Despite the Dietary Guidelines for Americans not implementing these changes, nutritionists say they are still recognizing a growing interest for a low-sugar, low-alcohol plant lifestyle as more and more people pay closer attention to their overall health.

This does not mean that there is not much interest in sugar and red meat, but instead a new approach. For example, many of us are moving away from sugary sodas, and instead opting for flavored sparkling waters instead.

Also Read: Our favorite five belly toning exercises to do after losing weight

Consumers are shifting their views on living a healthy lifestyle, becoming more flexible with their diet and choosing more meatless meals during the week. In general, many people are caring more about their overall health and well-being, as opposed to trying to reach a target weight.

Ready to feel your best?

So, there you have it, ladies! There’s no doubt about it, if you’re looking to make long term changes, then the Med and dash diet could be for you. With plenty of health benefits, and a healthy and sustainable view of “dieting” you could certainly benefit from this new way of eating!

Need a helping hand along the way? No problem! PhenGold’s multi-action formula enhances your body’s natural fat-burning abilities, helping to reduce cravings, burn fat fast and boost your metabolism and mood.

With all-natural ingredients, PhenGold can be a healthy addition to your lifestyle!



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Written by PhenGold

Written by PhenGold

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.

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