Each year, the U.S. News and World Report (health.usnews.com) publishes a list of popular diets and ranks them by what experts think of them in terms of healthiness, sustainability and impact on weight loss.
Some of these diets, like the Mediterranean and ketogenic diets, are spoken about so often that they’re well known to the public. But others – despite being well-regarded – aren’t as famous.
It’s worth looking into these lesser-known diets because one of them might be the perfect diet for you.
The Ornish Diet
According to the Mayo Clinic (mayoclinic.org), Dean Ornish of the University of California believes that proper diet, plenty of exercise and time well spent can potentially reverse just about any chronic condition. These beliefs prompted him to create the Ornish diet in the mid-1970s, which combines lifestyle choices with good eating habits.
The diet stresses eating seasonal, organic fruits and vegetables, minimizing animal protein and limiting your fat intake to 10 percent of your overall caloric consumption. Alcohol is permitted in minimal amounts. This diet emphasizes the need for daily exercise, both aerobic and strength-training, and recommends yoga, deep breathing and meditation to combat stress.
Finally, it encourages strong, healthy relationships with loved ones. The Ornish diet is considered very heart-healthy by experts and can lead to weight loss.
Related: Why All Calories Aren’t Equal
The MIND Diet
The MIND diet was created specifically for brain health. Researchers have found that certain types of foods slow the aging process of the brain and reduce the chances of developing Alzheimer’s disease.
Leafy greens, for example, have brain-boosting flavonoids, carotenoids and vitamin E, and the MIND diet recommends at least six servings of them a week. Of fruits, berries have proven to have the most benefits for the brain and are recommended at least twice a week.
Nuts and extra virgin olive oil are touted as great sources of healthy fats, which protect the brain. It’s recommended that you reduce the amount of red meat you consume to four or fewer times a week and incorporate fish at least once a week.
Related: The Keto Diet in a Nutshell: What is it and Does it Work?
The TLC Diet
As of 2019, the Centers for Disease Control (cdc.gov) reports that the leading cause of death in America is heart disease. In response, the National Heart, Lung and Blood Institute (nhlbi.nih.gov) created the TLC diet. “TLC” stands for Therapeutic Lifestyle Change and directly addresses the needs of those with cardiovascular disease and is equally heart-healthy for those without it.
Complex carbohydrates are the support system for this diet, making up 50 to 60 percent of total calories. Complex carbs include potatoes, whole grains, couscous, quinoa, lentils and barley. Protein should make up 20 percent of total calories and includes lean meat, chicken, fish and beans. TLC recommends consuming 20 to 30 grams of fiber a day and keeping dietary cholesterol to under 200mg.
Fats are of particular note; monounsaturated fats (nuts, avocados, olive and canola oils) can make up as much as 20 percent of your caloric intake and polyunsaturated (pumpkin and sunflower seeds, soybean and safflower oils) can make up to 10 percent. Saturated fats, such as those found in fried foods, fatty cuts of meat, egg yolks and whole-fat dairy products, should be kept to seven percent or less and trans fats should be all but eliminated.
In addition, those on the TLC diet need to balance their caloric input and output to avoid weight gain, as obesity is one of the leading contributors to heart disease.
The Asian Diet
If you’re thinking this diet means Chinese take-out is good for you, think again. The Asian diet is based on the way people in Asia actually eat, incorporating countries like Korea, China, Japan, India and Vietnam, where there is a natural emphasis on herbs, spices, raw vegetables and seafood.
While the vast number of countries in Asia means there are great variances in diet, rice and noodles are typically a staple, while processed foods, butter, margarine and sugary foods are uncommon. Fish and shellfish are enjoyed in abundance, often raw.
Additionally, most Asians drink at least six cups of water or tea a day and indulge in alcohol only in moderation. The U.S. News and World Report notes that following this diet may come with challenges, as most meals need to be cooked at home and the ingredients aren’t always on a typical American grocery shelf.
Look for a trustworthy Asian market in your area as a solution.
Related: 5 Tips to Get Ripped Abs for Women
The Volumetrics Diet
Barbara Rolls, PhD, created the Volumetrics diet based on the principle that it isn’t a certain amount of proteins, carbs and fiber that makes you feel full, but the amount of food itself. She created four categories of food.
The first category includes what she calls “free” food, or food you can eat as much of as you want. Foods that fall into this category are fruits and vegetables with a high water content and a low calorie content, such as broccoli, cauliflower, lettuce, tomatoes and citrus.
The second category incorporates foods to be eaten in moderation, such as lean protein, whole grains, legumes and low-fat dairy.
The third incorporates foods to be eaten in small portions, such as cheese, fat-free snacks, desserts and fattier meats. Lastly, the fourth category is made up of foods to be eaten sparingly, like candy, cookies, nuts, fats and fried foods. Exercise is also important for the Volumetrics diet. Rolls recommends beginning with adding 150 steps per day and gradually building to 10,000 steps per day, as measured by a pedometer.
Conclusion
Yes, the Mediterranean and ketogenic diets have the spotlight. Yet, there are a host of other diets that deserve attention as well. Talk to your doctor about which diet suits your needs the most.
Ryan is a former college wrestler and fitness fanatic who specializes in supplements for building muscle. He has written for online publications like TheAthleticBuild.com and FitnessTopFives. He is also an expert lawn mower and has been known to slay apple pie with little regard for his own safety. Hit him up on Linkedin below so he feels the love.