Mediterranean diet compares to other diets
If you’re currently researching diet attempts, you may stumble upon a plethora of options. From ketogenic diets to flex diets to Mediterranean diets, it can be difficult to sift through the much-hyped diets and decide which one to choose.See how Mediterranean diet compares to other diets,USDA Recommendations ,DASH diet, and ketogenic diet
Remember, no one diet works for everyone. Choosing a diet plan that suits your lifestyle is important, it promotes health, is feasible, can be adhered to for a long time, and supports obedience to your body. A program that keeps you entertained and includes your cultural foods is also key.
The Mediterranean diet is a well-researched diet plan that may meet these criteria for many people. This diet is largely consistent with the dietary guidelines developed by the United States Department of Agriculture (USDA). It is more of a way of life than a temporary solution. It focuses on making permanent changes that are sustainable and beneficial to your health and longevity.
USDA Recommendations
The Mediterranean diet is very similar to the USDA Dietary Guidelines for Americans 2020-2025, except for some slightly stricter guidelines.
Food Groups
The Mediterranean diet includes all five foods in the USDA guidelines. These foods include fruits, vegetables, protein, dairy products and cereals.
However, the Mediterranean diet does provide additional guidance for these groups. For example, while the U.S. Department of Agriculture recommends that at least half of all grains come from whole grains, the Mediterranean diet recommends that all grains be whole grains (except for occasional meals).
Similarly, while the USDA treats all types of protein equally, the Mediterranean diet stipulates that certain proteins, such as red meat, can only be consumed occasionally. Other animal proteins should also be used in small servings. These differences aren’t too limiting, but they can be difficult for those whose dietary patterns don’t meet federal guidelines.
“In the traditional Mediterranean diet, animal products are used more as a side dish. For example, instead of eating large steaks with mashed potatoes, peas, and carrots, the Mediterranean approach is to be served with vegetables and beef skewers on top of whole grain nut meat rice, or whole grain pasta with a mixture of tomato sauce, mushrooms or lentils, and a small amount of ground beef to flavor. ”
—Kelly Toups, MLA, RD, LDN, Director of Nutrition for Oldways
Calories
There is no specific recommended number of calories in the Mediterranean diet. Because it’s more of a lifestyle than a structured diet, the focus is on high-quality, nutrient-dense foods rather than counting calories.
That said, calorie balance remains a key factor in weight management. You can find USDA calorie intake guidelines based on age, height, gender, and activity level. You can also try using our calorie goal calculator to get an estimate. These calorie levels can be easily applied to the framework of the Mediterranean diet.
If you follow a Mediterranean diet but find yourself gaining weight, try tracking your calorie intake for a few days to see if it matches these recommendations. Make some necessary minor adjustments.
Variety
Mediterranean Diet compares USDA DietAry Guide, What are the main similarities? Emphasis on diversity! Both of these diet plan methods encourage you to include a wide variety of produce and mix your options regularly.
For example, do you always insist on eating cabbage lettuce with salad? Try changing it with lettuce, spinach, arugula, or other leafy greens.
If your favorite thing to eat for dinner is a bag of frozen broccoli, try a different frozen vegetable, or think of some new way to prepare broccoli – like roast broccoli or make soup. Not only does this ensure that you meet your nutritional needs, but it also makes your taste buds bigger and makes dining more fun.
Similar Diets
Mediterranean diet compares other popular diets, it has similar characteristics, but is more flexible than most. It is also well researched, which is uncommon in many popular diet plans.
Mediterranean Diet
- General nutrition:This diet is rich in plant-based ingredients such as fruits, vegetables, whole grains, and olive oil. It includes all foods, but it prescribes that red meat and added sugar can only be used occasionally. By doing so, it should be easy to meet your nutritional needs.chronic diseases.
- Sustainability: This diet is healthy and feasible and can be followed for life. If you’re a heavy eater of red meat, you may struggle with adjustments, but even improved versions with more lean, unprocessed red meat have been shown to improve health indicators.
- Weight loss:The Mediterranean diet has been found to help with weight loss and weight control – although it contains high-calorie foods such as olive oil and nuts.
Flexitarian Diet
- General nutrition: A flex diet (also known as a flex diet) includes all food groups, but limiting animal protein is recommended. It is very similar to the Mediterranean diet, emphasizing plenty of produce, whole grains, and healthy oils.
- Health benefits: Studies have shown that an flexitarian diet can reduce the risk of diabetes, and that this diet balance may have other benefits for preventing chronic disease.
- Sustainability: Just like the Mediterranean diet, most people should be able to follow an flex diet for a long time. If you prefer a large number of animal products, you may find the transition difficult, but the plan is fairly flexible, allowing to follow it in a way that suits you.
- Weight loss:Several studies have shown that semi-vegetarian diets, such as flex vegetarian diets, are associated with lower body weight.
Keto Diet
- General nutrition:Many people consider the Mediterranean diet to be high-fat (about 35% to 40% due to the high consumption of olive oil and nuts), and the ketogenic diet contains more fat (about 75%). The ketogenic diet also severely restricts carbohydrates, meaning whole grains, legumes, and most fruits are prohibited. These strict restrictions may make nutritional needs difficult to meet.
- Health benefits: The efficacy of the ketogenic diet on epilepsy has been demonstrated. However, for other diseases, its benefit remains uncertain. For pregnant women or people with type 1 diabetes, starting a ketogenic diet is actually dangerous. A 2020 study published in the journal Nutrition warned of the possibility of vascular disease and other adverse health consequences.
- Sustainability: You may find it challenging to stick to a ketogenic diet for a long time because it has much more restrictions than the Mediterranean diet.
- Weight loss: Several studies have shown that a ketogenic diet helps patients lose weight. A systematic study found that within a year, those who adopted a ketogenic diet lost about 4 pounds compared to those on a low-fat diet. However, long-term studies of these results are limited.
DASH Diet
- General nutrition: The DASH diet, more formally known as the “Dietary Approach to Controlling High Blood Pressure,” is based primarily on fruits, vegetables, low-fat dairy products, whole grains, and proportionally controlled lean protein. Some of these recommendations are similar to the Mediterranean diet, but DASH places more emphasis on low-fat dairy products and protein. There are also limits to sodium content.
- Health benefits:Studies have shown that the DASH diet can lower blood pressure and improve cholesterol.
- Sustainability:Just like the Mediterranean diet, the DASH diet can be followed for life. However, it does require more planning to meet the limits of supply and sodium for specific food groups, which may prove challenging for those who are not highly motivated.
- Weight loss: A review article in Obesity Reviews concluded that the DASH diet helps with weight loss. A DASH diet that controls calorie intake can have greater effects.
