Top Diets in 2015: DASH and TLC

DASH was declared the best diet in the world, for the 5th consecutive year. TLC, which was initially conceived to decrease cholesterol concentrations, occupies the 2nd place in the general top of efficient diets in 2015. Thus, these two have surpassed popular regimes, such as the Mediterranean or the Mayo Clinic diet. These designations were made by a group of over 20 experts in nutrition, obesity, cardiac diseases, diabetes and alimentary psychology, who had evaluated most popular food regimes, based on safety, efficiency, disease prevention and the easiness to follow them. Each diet received points from 0 to 5.

DASH diet (4, 1 out of 5)

dash-diet-tipsHolding first position in the top of efficient diets in 2015, DASH is the acronym for dietary approaches to stop hypertension; it was conceived by American doctors for people who suffer from hypertension. So what are its principles? Broadly speaking, it is rich in vegetables, whole cereals and low-fat dairy products. The DASH diet includes beef, pork, fish, chicken, seeds, and even small amounts of foods and beverages sweetened with sugar, red meat and added fats. This diet determines a decrease of the arterial tension without administering any meds, and it was also chosen as the best diet for people with diabetes.

At a first impression, DASH diet seems unreal: it guarantees major weight loss in 2 weeks. However, its initial purpose was to reduce blood pressure and cholesterol level, thus preventing the disease of modern man – diabetes. Dietary Approaches to Stop Hypertension is the concept behind it. But this purpose derailed towards one of the most important goals of all times – losing weight. Without side effects upon health, the DASH diet accelerates metabolism. You just need to pay more attention to the foods you choose, preferably opting for those rich in proteins and healthy fats. The diet is divided into 2 phases.

Phase 1 – losing weight

For the first 14 days, you must include moderate portions from the following 3 groups of food in each main meal:

  1. Foods rich in proteins and with low saturated fats levels: fish, poultry, beans, lentils, soy, eggs, yogurt, cheese;
  2. Healthy fats for the heart: avocado, vegetable oils (especially olive oil);
  3. Foods rich in proteins and containing healthy fats: seeds, walnuts, fat fish (i.e. salmon).

All vegetables, except those that contain starch (like potatoes and corn), can be consumed without restrictions. All the other foods rich in starch must be eliminated, or avoided (bread, pasta, sugar, alcohol, milk).

Phase 2 is about maintaining the new weight and requires consuming many proteins and vegetables.

TLC diet (4 out of 5)

tlc-diet-tipsTLC is the acronym for Therapeutic Lifestyle Changes. Holding second position in the top of most efficient diets in 2015, TLC consists of a punctual nutritional plan, created by specialists from the National Institutes of Health’s National Cholesterol Education Program in the United States. It is proper for both losing weight and keeping healthy, according to the U.S. News & World Report.

TLC is based on an alimentary regime that aims at reducing the cholesterol intake. It is not a diet, but a long-term nutrition style which enhances the quality of life. Besides main pro arguments of this diet, there is one drawback: it necessitates patience. Let’s check the basic principles of the TLC diet:

  • Reducing fats intake. Recommended ones are the mono- and polyunsaturated fats;
  • Meat is preferably replaced with certain vegetables (peas and beans);
  • Chicken, fish or turkey meat is preferred;
  • Maximum 2 egg yolks per week;
  • Fruits and vegetables to be consumed every day;
  • Eliminating processed foods;
  • Sodium amounts must be limited;
  • Consuming as many liquids, especially water;
  • What to give up? Butter, pork, fat milk, sweets and sugar, pastry, merchandised juice etc.

For best results, it is important to count calories and divide them according to the following rules:

  • Saturated fats: less than 7% of total daily calories
  • Polyunsaturated fats: less than 10% of total daily calories
  • Monounsaturated fats: up to 20% of total daily calories
  • Carbs: 50-60% of total daily calories
  • Soluble fibers: at least 5-10 g every day
  • Proteins: approx. 15% of total daily calories
  • Cholesterol: less than 200 mg per day

Never overlook that a diet must be always associated with sport for excellent results. Also, the TLC diet does not ensure a fast weight loss; results appear after 6 weeks. Moreover, quitting alcohol and smoking is required, making TLC very difficult for some people.

Not only are these two efficient diets in 2015, but they are also the healthiest. Others that made the top this year were: the Mediterranean diet, the sugar detox diet, the vegetarian diet, the HMR diet, the flexitarian diet and Ornish diet.

Enjoyed this article? Why not read also about the Paleo diet or about Which are the most efficient autumn diets?

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