Best and Worst Diets

​Two thirds of the Australian population are either overweight or obese, and although not all are trying to lose weight, many are.  Is this you?

Some dieters, 

• Spend more than half of their life or more dieting,
• Trying 61 diets by the age of 45; and
• Trying 4-5 different diets each year!

Exercise and nutrition both play a part in losing weight, with research confirming that a combination of nutrition and exercise having the best result on long term weight loss.

Each year diets are ranked from best to worst
Each year the US News and World Report have a panel of experts that evaluate modern and popular diets.  Diets are rated out of 5 in terms of their success for short term weight loss, their success in achieving long term weight loss, and also how healthy they are in relation to nutritional value.

Australian researchers are also planning on commencing this rating process soon and will release their own findings.

What are the worst diets out there?

1. Dukan Diet - strict high protein diet, low carb diet
2. Keto - high fat, low carb
3. GAPS diet - gut and psychology syndrome diet that eliminates hard to digest foods
4. Whole 30 diet - highly restrictive
5. Atkins diet - low carb

All of the above diets ranked less than 2.3 out of 5 on all aspects including nutritional value and impact on overall health.

What were rated as the top diets?

The top 3 diets for 2021

1. Mediteranian diet
2. DASH diet and Flaxitarian diets tied at number 2

The Mediterranean diet

• Is an eating pattern – not a structured diet.  
• Emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.  
• Encourages physical activity.

The DASH diet 

• Stands for dietary approaches to stop hypertension.  
• Is highly researched and emphasizes eating fruits, veggies, whole grains, lean protein and low-fat dairy, which are high in blood pressure-deflating nutrients like potassium, calcium, protein and fiber.  
• Discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, as well as avoiding sugar-sweetened beverages and sweets. 
• Sodium is capped at 1,500 milligrams per day, hence its use in the hypertensive population.

Flexitarian diet 

• Merges the words flexible and vegetarian,
• Promotes eating a mostly vegetarian diet, but having meat when you feel the urge.  
• Research shows that vegetarians tend to eat fewer calories, weigh less and have a lower body mass index than their meat-eating peers.

What do the top 3 diets have in common?
All of these diets ..

• Are not based on a strict meal plan, or meal replacement;
• Focus on eating wholesome foods, and are low in processed and packaged foods.
• Encourage physical activity.

Lisa Parkinson
Accredited Exercise Physiologist & Diabetes Educator