When you start something new, it hard to stay consistent, heck it hard to break your daily routine to fix a bad habit. But in reality, it only takes 21 days to break a bad habit statistically.
The reason many people fail at diets is due to the assumptions and high expectations when starting them, without proper research you may choose a diet that was not for you and you picked it because it sounded good. The trick to sticking to a diet is discipline and great execution of the plan. Constantly reminding yourself of what you can be, and not being hard on yourself will improve your journey through diet tremendously, improving your mental, and physical health. Here are some diets you may not have known about the will transform you.
The Pescetarian Diet:
This diet is mostly plant-based but the main source of animal protein comes from fish and other seafood like shrimp. This diet contains a lot of mercury that the animals soak up from their environment so the intake must be limited.
The benefits:
A healthier heart, the fish increases the long-chain omega-3 fatty acid intake. The people who eat fish have lower blood pressure and fewer heart attacks.
What can you eat?
Fish
Salmon
Pollock
Catfish
Sardines
Shellfish shrimp
Clams
Scallops
Nuts
Food containing grain products
Legume products
Flaxseed, hemp seeds, and chia
Kidney beans, pinto beans, and peas
Fruits and vegetables
The Flexitarian Diet:
The purpose of being a Flexitarian is to add food rather than take it away as most diets do. This diet adds five food groups to your diet that are fruits, veggies, whole grains, dairy, sugar, spice, and non-meat proteins. The diet is a three-four-five regimen separated in calories: Breakfast- 300, lunch-400, and dinner-500, the total of your daily intake should be 1,500 calories. But depending on your height, activity level, and gender that is very to change.
The benefits:
The meals are simple, convenient, and time-saving. The meals vary and can be switched up from dinners to desserts like grilled cheese and pecans.
The Dash Diet:
This diet is unique in its target that is also in the name, DASH stands for Dietary Approaches to Stop Hypertension. This diet is a different lifelong approach that is made to help treat or prevent high blood pressure.
The Benefits:
The National Institutes of Health specifically made this as a way to lower blood pressure without medication.
What can you eat?
Vegetables
Whole grains
Fruits
Fish
Nuts
Low-fat dairy products
Small amounts of Raw meat, sweets, and fats
Poultry
The Mediterranean Diet:
The origin of this diet came from the people that lived in the Mediterranean region and has been a secret for an active lifestyle with the benefit of improving your health.
This is not a structured diet, and you are in control of how many calories you eat and how you shape your Mediterranean pyramid diet which contains varieties of fruits, grains, and fish. The benefits of this diet are weight control, brain and heart health, prevention of cancer, diabetes control, and prevention.
What can you eat?
Whole grains
Fruits
Vegetables
Beans
Herbs
Spices
Nuts, and olive oil
Fish and seafood twice a week is recommended
Small amounts of egg and poultry
The Raw Food Diet
This began with a test back in 1800 when Maximilian Bircher-Benner discovered that eating “raw” apple cured his jaundice. Then he began tasting raw food on humans and there are various forms of this diet because it continues to evolve. Most of the food is plant-based and this diet is on food that has not been cooked, genetically engineered, microwaved, processed, or exposed to pesticides or herbicides.
The benefits:
According to everyday health, the Raw Food diet can reduce inflammation and repair heart damage. This also helps control weight, lower cholesterol levels, and reduce blood levels.
What can you eat?
Dried fruit
Seeds and Nuts
A good investment in a blender for a smoothie: Raw ingredients
Bananas
Mangos
Spinach
Tuna Tartare
Olive Oil
Fruit and vegetables
Zucchini
Granola
Sweet potatoes
The Mind Diet
The MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The purpose of this diet is to reduce dementia and help with the decline in brain health that happens as people age. This is a combination of two diets, the Mediterranean and DASH diet that are beneficial in addition to scientific research that proves it will lower blood pressure and reduce the risk of heart disease.
What can you eat?
Whole Grain
Nuts
Olive oil
Leafy and green vegetables
Berries
All other vegetables
Vegetarian Diet
The vegetarian diet is the most popular diet out of them all due to the fact there are various forms of the diet with health benefits of reducing risks of some cancers, diabetes, and heart disease.
The Benefits:
This diet reduces the chance of obesity, and heart disease. Also, it lowers your blood pressure and the risk of type 2 diabetes.
Types of diets according to Mayo clinic:
Lacto-vegetarian– exclude Meats, poultry, eggs, fish, and dairy products
Ovo-vegetarian– exclude Meats, seafood, poultry, dairy products but allow eggs
Vegan– exclude meat, poultry, fish, eggs and dairy products
Lacto-Ovo Vegetarian– exclude meat, fish, and poultry, but allow dairy products and eggs because this diet has so many subgroups to ensure your diet includes things your body needs such as Iodine, Iron, Omega 3 fatty acids, protein, and vitamin B-12 & D.
The TLC Diet
Therapeutic Lifestyle Changes diet is a diet aimed at lowering cholesterol and help lower heart disease or stroke. This diet requires being active and eating foods with low cholesterol. This diet is strict and you must get 20-40% of your daily calories from fat, less than 10% of daily calories from saturated fat, you cannot eat more than 200 milligrams of cholesterol a day, and avoid trans fat.
The Benefits:
This diet was made to promote better heart health and reduce your cholesterol levels by the healthy eating patterns and change of your lifestyle.
What can you eat?
Canola, olive and corn oil
Peanut
Safflower
Fat from dairy products
Poultry
Shellfish
Red meat
Fruit and vegetables
Grains
Fish
Dry beans
The Nordic Diet
This diet is a limitation on sugary and processed foods and is designed to revolutionize nordic cuisine and improve health. It incorporates the Scandinavian’s tradition and culture while protecting the environment. The main meal for this diet is fruits and vegetables every day with grains and food from the sea according to health US. This diet is a little pricey but you can get the ingredients from a local farmers market in your city.
The Benefits:
This diet helps with weight loss while also improving your metabolism and lowering chronic disease.
What can you eat?
Sardine
Chia Seeds
Bread
Pork tenderloin
Root vegetables
Tofu
Mushrooms
Pears
Grilled Salmon
Oats
Rice and pasta
Fruits
Berries
Nuts
Here’s a bonus: Healthy foods to add to your meal:
Broccoli
Quinoa
Chia Seed
Kale
Avocado
Eggs
Macadamia nut
Asparagus
Bell pepper
Cucumber