Named diet, recommended by science

dieta

They provide healthy weight loss.

There is a wide variety of diets, but not all of them are benefit for health. Mediterranean, Atlantic, FODMAP and DASH – those species that are recommended by science, reports the Chronicle.info with reference to Browser.

However, it is important to understand that a good diet is not only one that promotes weight loss. If to speak about General health, you must know that it must be complete from the point of view of nutrition.

The Mediterranean diet

She has the most scientific evidence for its use, because it plays an important preventive role, it is a means of treatment of various pathologies. Among its main characteristics we can mention:

  • Priority the consumption of plant foods such as fruits, vegetables, legumes, whole grains and nuts;
  • Daily consumption of dairy products, especially yogurt and cheese;
  • The use of olive oil as the main fat;
  • Copious consumption of water and natural drinks;
  • Moderate consumption of unprocessed red meat, fish and eggs;
  • Limitation or exclusion of all industrial goods.

This diet significantly improves health. In particular, it is effective against problems associated with chronic inflammation, namely metabolic syndrome, diabetes, cancer, cardiovascular and neurodegenerative diseases.

DASH diet

It is based on dietary approach to stop hypertension. Consists of the recommendations of the American heart Association (AHA), which lower blood pressure and prevent cardiovascular diseases.

In General, the diet is highlighted the following:

  • A large number of fruits, vegetables, legumes and skim milk;
  • Low intake of sodium and red meat;
  • Minimal or absence in the diet of processed foods (sugar, salt and refined flour).

In some studies it has been suggested that this diet also has other beneficial effects, such as bone metabolism and homeostasis of urine.

Atlantic diet

This diet is typical for countries surrounded by the Atlantic coastline. Like its Mediterranean sister, she helps to prevent cardiovascular diseases, but based on the following principles:

  • Fish and shellfish – the main components of diet;
  • Mandatory consumption of vegetables;
  • Cereals, pulses and potatoes are sources of carbohydrates;
  • Moderate consumption of red meat;
  • The use of olive oil as the main culinary fat.

The low FODMAP diet

This diet is based on the exclusion from the diet fermentable oligosaccharides, disaccharides, monosaccharides and polyol. It is often used as a complement to the treatment of gastrointestinal pathologies, such as the syndrome of intestinal inflammation.

Foods that should be avoided, at least until the health does not improve:

  • Legumes (chickpeas, lentils and soybeans);
  • Grains (wheat, rye, barley, amaranth and its derivatives);
  • All dairy products;
  • Some sweeteners, honey and corn syrup with high fructose content;
  • Soy beverage, juice, rum and white wine;
  • Garlic and onions;
  • Preserved fruit, plums, pears, melons and others.

Among the things that can be consumed, stands out:

  • Corn starch, oats, rice, maize, millet, sorghum, and quinoa;
  • Sugar and sweeteners that do not end in “-ol”;
  • Tofu;
  • Tomato, carrots, zucchini, Swiss chard;
  • Melon, orange, grapefruit and other fruits;
  • Lactose-free milk or goat cheese;
  • Olive oil.

Although all of these diets provide benefits guaranteed by science, it is important to remember that diet should always be balanced in nutrients. This will help to avoid the problems associated with their lack of or excessive amount.