US News & World Report conducted a survey among 24 clinical experts to rank and evaluate 39 diets based on their effectiveness and safety. According to the website "Eat This Not That," as the new year approaches, the survey results could serve as an ideal source of inspiration to prioritize your health again. The experts assessed weight loss diets based on the most significant results and health benefits. "Al-Arabiya.net" summarized their list of the best weight loss diets for 2021, determined by their safety, effectiveness, and practicality for individuals. Doctors, nutritionists, and public health experts evaluated the diets based on specific criteria, including "short- and long-term weight loss, ease of application, and ensuring safety and beneficial nutrition." The top 5 diets selected are as follows:
1. **Mayo Clinic Diet**
Experts showed particular interest in the Mayo Clinic Diet for its approach that "makes healthy eating a lifelong habit" while utilizing a "pyramid" style that encourages the consumption of fruits, vegetables, whole grains, and healthy fats, alongside at least 30 minutes of physical activity daily. Prohibited items include processed meats, margarine, fried foods, soft drinks, and sugary preserves.
2. **Volumetrics Diet**
Experts praised the Volumetrics Diet for its potential benefits for heart health and diabetes. This diet relies on consuming large quantities of low-calorie foods, which reduces daily caloric intake. Extremely low-density foods include non-starchy fruits and vegetables, non-fat milk, and broth-based soups. Low-calorie foods comprise starchy fruits and vegetables, grains, low-fat milk, legumes, and low-fat mixed dishes. When consuming medium- or high-density foods like meats, cheese, salad dressings, chips, nuts, butter, and oils, portion sizes need consideration. However, since this method requires analyzing and tracking foods to determine their caloric density, the Volumetrics Diet is an ideal option for those with the patience and time to do so. It is generally safe for most people as long as their caloric intake is not excessively low.
3. **Vegetarian or Plant-Based Diet**
The vegetarian diet is categorized into two types: the first is vegetarian, which excludes meat but allows for dairy products such as milk and cheese, along with a plant-based diet of vegetables and fruits. The second type, vegan, excludes meat, including chicken, fish, dairy products, eggs, and honey, translating to a pure plant-based diet. Experts noted that foods rich in fiber and healthy fats in a balanced plant-based diet have a significant impact on shedding excess weight.
4. **WW (Weight Watchers)**
The WW system was chosen as one of the best weight loss diets because it allows individuals to eat whatever they want, focusing on healthy habits and lifestyle. The concept of the WW system revolves around the mind and mental state, as when a person sets a weight loss plan, the key to success lies in their personal decisions and mood, motivating them to choose what they should eat and what to avoid. Self-compassion is considered a critical element of successfully adhering to a healthy and beneficial diet in the long run. According to Professor Gary Bennett, a psychology and neuroscience professor at Duke University and an obesity treatment specialist, it has been clinically proven that "patients who succeed in maintaining a healthy lifestyle long-term, for four or five or ten years, are essentially those who can practice self-compassion skills."
5. **Flexitarian Diet**
Experts unanimously agreed on the merit of the flexitarian diet for its excellent long-term lifestyle approach. Within the flexibility of this diet, an individual can be vegetarian most of the time but can enjoy a burger or steak when they feel the need. Specialists described the flexitarian diet as offering a sense of satisfaction by including beneficial nutrients while achieving balance, ensuring sustainability.
