The most effective diets share five core principles. They all prioritize whole, unprocessed foods. Learn these research-backed commonalities and apply them for sustainable results.
About the Study
Two Yale University researchers analyzed diets featuring complete, realistic meal plans that large groups of people can maintain long-term. Extreme regimens like juice cleanses or raw food diets were excluded.
The Seven Diets Examined
Low-carbohydrate, low-fat, low-glycemic index, Mediterranean, mixed, Paleo, and vegetarian.
1. Focus on Whole Foods Processed and packaged items often list unrecognizable ingredients. No top diet recommends them.
2. Prioritize Natural Foods
These plans advocate less meat and more vegetables, fruits, and whole grains.
3. Choose Lean Meats or Fish
For non-vegetarians, opt for lean cuts of meat or fish.
4. Eliminate Added Sugars
Added sugars mean extra calories. Scrutinize labels—even surprising products hide them. Also read: Avoiding sugar? Read labels.
5. Limit Saturated Fats
These 'bad' fats take a backseat to healthier unsaturated fats.
