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Lighten Up Onslow Recommended Healthy Diets

DASH Diet Do you want to lose weight and get healthier? Follow this diet that was originally developed to help fight high blood pressure, the DASH Diet offers a nutritionally complete and safe approach to weight loss. The plan promotes nutrient rich foods like fruits, veggies, whole grains, lean proteins, and low-fat dairy. This program offers a free four-stage diet program which uses tools, content, and support to help users make lifestyle changes.

Weight Watchers A flexible, easy-to-follow eating plan with real food and available online and in-person meetings.

The Mediterranean Diet is designed around delicious foods that have stood the test of time and nourished generations. Fresh fruits, vegetables, whole grains, fish, olive oil, and lean meats form the foundation of this program and healthy eating lifestyle. Research shows that the Mediterranean diet also supports joint health.

The Glycemic Index Diet was originally designed to help people with diabetes control their blood sugar levels. Focusing on the limitation of carbs, this diet scores each food on a scale of 0-100 based on how much the food raises your blood sugar level. Though there’s no calorie-counting with this plan, scoring each food while balancing other nutritional information can be a bit confusing.

The Mayo Clinic Diet is a lifelong weight-loss and lifestyle program that was designed by Mayo Clinic health experts. Built around the Mayo Clinic Healthy Weight Pyramid, this nutritional approach helps combine smarter eating choices with daily exercise.

The EatingWell Diet A comprehensive plan designed to help you lose weight safely provides an overall healthy-eating program.

Mark Bittman’s VB6 Diet. VB6 stands for Vegetarian Before 6, meaning that adherents to this program eat a vegan-only diet (no meat, dairy, or other animal products) until 6 p.m. The VB6 plan includes more fruit, vegetables, and other plant foods than most people are probably used to — some can be eaten in nearly unlimited quantities. This program also limits sugar, white flour, white rice, pastas, or processed foods before 6 p.m. Though no food is off-limits after 6 p.m., moderation and healthy choices are encouraged.

The Protein Power Diet is essentially a low-carb, high-protein eating plan based on the idea that by limiting carbs, people can lower their insulin levels and eventually burn more stored fat. Protein from fish, red meat, poultry, and low-fat cheeses are encouraged. Leafy green vegetables, peppers, eggplant, green beans, celery, and other low-fat/high-fiber foods are also allowed.

The Biggest Loser Diet is based on the popular TV show and gets high marks for nutrition and safety. The program encourages eating regular meals that include filling calories from fruits, vegetables, whole grains, and lean proteins. Increased activity and food journaling are also key parts of this diet plan. 

Vegetarian Diet. Though there are different forms of vegetarianism, the most common type is ‘lacto-ovo’, which allows followers to go meatless while still eating dairy products and eggs for added protein. Research shows that vegetarians tend to consume fewer calories and have a lower body mass index, lower blood pressure, and reduced cholesterol levels.

Flexitarian Diet or “flexible vegetarian” diet is built around the premise that dieters who go meatless a majority of the time will lose weight. Though no foods are off-limits, the goal is to add more plant-based foods, reduce meat consumption, and keep calories in check. Moderate exercise is also a component of this plan and dieters are encouraged to be active for 30 minutes per day for good health.

Traditional Asian Diet focuses on healthy foods that keep hunger at bay. Whole grains, rice, vegetables, and bean products are the center of most associated meal plans on this program. The traditional Asian diet tends to be low in saturated fat and high in fiber and is considered heart-healthy, cholesterol-reducing, and beneficial to those with high blood pressure.

The Best Life Diet is a three-phased approach to weight-loss that’s designed around nutritional eating, reasonable portions, and increased physical activity. The pace can be self-directed and customized to fit different lifestyles. The plan is supplemented by weekly menus, recipes, and online message-board support groups.

The Step Diet is built around the fitness philosophy that 10,000 steps per day is the path to health, wellness, and weight-loss. Free of rigid regimens, followers of the plan are encouraged to simply cut their current food intake by 25 percent, while steadily increasing physical activity.

Volumetrics focuses on foods that are less energy-dense. To help promote a sense of fullness, menu items are large in volume, but low in calories. Volumetrics encourages eating lots of fruits, vegetables, whole grains, lean meat, and nonfat dairy.

Jenny Craig is a popular program that offers personalized nutrition and exercise plans combined with one-on-one counseling. Meal plans range between 1,200 – 2, 300 calories per day and are based on the dieter’s motivation, goals, current weight, and fitness habits.

The Sonoma Diet This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts.

The content of Healthy In Onslow, Onslow Memorial Hospital and its affiliates, is not a substitute for medical advice.  We encourage you to please consult your primary care provider  before beginning any exercise program or nutrition plan,  especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.  We do not endorse the use of any specific product, service or business, including but not limited to supplements, meal replacement products, diet plans, exercise equipment, health and fitness businesses, etc.  The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.


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