Recently, there has been a sharp increase in search queries about the Mind diet. While it doesn't promise to help you lose 13 pounds in two weeks or detox your body, it does reduce your risk of Alzheimer's disease by an average of 53 percent. Not bad.
ContentWhat is the Mind diet? What do people eat on the Mind diet? How is it different from other diets: benefits
What about losing weight? Will your body benefit from this diet? WomanEL tells you everything you need to know about this hybrid of the Mediterranean diet and the DASH diet.
What is the Mind Diet
Short for Mediterranean-DASH Intervention for Neurodegenerative Delay diet, the MIND diet focuses on 10 brain-healthy foods that are part of the Mediterranean and DASH diets. These include leafy greens, vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. It also limits red meat, butter and margarine, cheese, baked goods, and sweets, as well as fried and fast food.
According to registered dietitian Kate Patton, all of these foods are a good balance. “The combination of lean protein, heart- and brain-healthy omega-3s, antioxidants, and fiber, and low sugar, saturated, and trans fats reduces inflammation and helps lower the risk of dementia,” she says.
Moreover, a 2015 review published in the journal Nature suggests that inflammation may trigger and accelerate the development of Alzheimer's disease.
What to eat on the Mind diet
The MIND diet places special emphasis on minimally processed whole and plant-based foods, Source: freepik.com
You can eat pretty much anything you want, in moderation. The guidelines are very loose, which gives you the freedom to eat the foods you love. And if you do break the rules every now and then, it’s not the end of the world. A study that looked at the effects of the MIND diet found that even people who didn’t follow it to the end still had a 35% lower risk of Alzheimer’s disease.
What to avoid:
- Red meat: Eat no more than four servings per week.
- Sweets and pastries: Try to eat no more than five servings per week.
- Butter, margarine, cheese, and fried and fast foods. Limit consumption to one serving per week.
What to add:
- Every day. Eat at least three servings of whole grains, a leafy salad, another vegetable, and a glass of wine (it’s not a mistake). Use olive oil as your primary cooking fat.
- Most days: Snack on nuts.
- Every other day: Eat half a cup of beans.
- At least twice a week: Eat poultry and half a cup of berries.
- At least once a week: Eat fish.
By the way, another popular and safe diet is the Valencian diet. Maybe it will suit you better?
How it differs from other diets: advantages
It’s pretty simple compared to other crazy diets that take up valuable space on Pinterest, right? There’s no daily calorie limit, no set time for each meal, no rules about snacking, or no food groups to avoid. According to Patton, the diet is all about increasing your intake of brain-healthy foods and cutting out those that can sap your intelligence. It’s more of a lifestyle than a “diet,” and perhaps that’s why it’s gaining popularity because it’s so easy to follow.
We're all for boosting brain power, but studies also show that the foods included in this diet can help you lose weight, which is great if that's your goal. A 2015 study linked dietary supplements to inflammation and weight gain. And a study in the Journal of Nutrition found that switching from refined grains to whole grains reduced weight and body fat. Plus, let's face it, most of us could lose weight if we cut back on sugar in sweets, trans fats in fried foods, and ate more vegetables and whole grains.
But to lose weight and keep it off on the MIND diet, Patton says you should add a few extra rules to be on the safe side. First, watch your portion sizes. Case in point: While olive oil is a healthy staple, one tablespoon contains 119 calories. “Eat too much of anything, even healthy foods, and you’ll gain weight,” she says.
While you don’t need to count calories to lose weight, remember that just because something is healthy doesn’t mean it’s low-calorie. Ultimately, to lose weight, you need to eat fewer calories than you burn.”
Next, pair any carbs you eat with meals or snacks with protein. While the wholesome whole grains and fruits of the MIND diet are rich in blood sugar-regulating fiber, protein doubles down on fiber. By slowing down digestion and triggering the release of powerful satiety hormones, protein helps prevent sugar cravings, food cravings, and ultimately help you reach your ideal weight.
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