Morning diet you should follow in 2021

1)  aleo

Diet Also known as the caveman diet, paleo recommends eating foods that were consumed by our ancestors before the advent of agriculture. Followers of this diet have to give up sugar, processed foods, grains and dairy. The objective is to reduce carbohydrates in the system and increase protein so that the body begins using fat to produce glucose for energy. Among the foods that can be eaten are vegetables, nuts, fish, eggs and meat of grass-fed animals. Fruits are the only source of sugar. As per studies, this diet can help in reducing weight. However, research indicates that there isn’t enough evidence on its impact on overall health. Exclusion of healthy foods like whole grains, legumes and dairy has also been called into question.

2) Mediterranean Diet

This vegetable-heavy diet has a provision for consumption of meat in limited quantities. The diet is drawn from the eating habits of cultures around the Mediterranean Sea and includes foods such as whole grains, nuts, fruits and olive oil. In fact, oil is recommended as much as possible to reduce the need for butter. Red meat is limited and fish is preferred. Yogurt and cheese are the two of the types of dairy products that are eaten in moderate quantities. According to an American Journal of Clinical Nutrition study, the Mediterranean Diet does help in weight loss. The diet, however, was not specifically designed for weight reduction and was seen as more effective for heart health. The 2015 – 2020 Dietary Guidelines for Americans by the US Department of Health and Human Services identify Mediterranean diet as a healthy diet.

 

3) DASH Diet

Considered by many experts as one of the best dietary regimens, DASH stands for Dietary Approaches to Stop Hypertension. It was created by the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services. The core objective of the diet is to prevent high blood pressure, but it also helps in improving the overall health with its balanced food recommendations.

Fruits, vegetables, whole grains, nuts and low-fat dairy products make up for most part of the diet. Lean protein-rich foods such as chicken, fish and beans are allowed in limited quantities. Low in fat, added sugars, salt and red meat, there are two versions of this diet. In the low sodium version, up to 1,500 milligrams of sodium a day can be consumed. The other option, which is the standard DASH diet, allows for 2,300 milligrams of sodium a day. DASH diet is recognised as a healthy diet in the 2015 – 2020 Dietary Guidelines for Americans by the US Department of Health and Human Services and US Department of Agriculture.

Reference : https://www.lifestyleasia.com/ind/food-drink/7-best-diets-of-2021-to-get-you-in-shape-this-year/