Category: healthy diets

Meal Plans for Diets Supported by Science

Eating healthy is very much essential for healthy living as well as weight loss. Maintaining and sticking to healthy eating besides working can help you a lot to lose weight. There are many types of foods, and you will also find people advising on a diet plan. Some of them work, and some of them do not. But you have to choose the diet plan that you can follow in the long run. There are some healthy meal plans for healthy eating which are backed by science. You need to choose those foods. They are scientifically proven and thus healthy and active too. So, if you are looking for such a diet plan supported by Science, then here are some meal plans for your food:

#1: Low Carb Diet

low-carb-diets-workIf you are planning to lose weight, then a low carb diet is an ideal one for you. The real food based diet is perfect for optimizing your health. It also helps to lower the risk of heart and other diseases. This is a flexible menu which you can customize according to your goals. You need to cut off the carbs from your diet based on what weight you want to attain. This diet plan has to be high in meats, veggies, fruits, eggs, fish, healthy fats and nuts.

Example: Spinach, cauliflower, broccoli, carrots, apple, pears, oranges, strawberries, almonds, olive oil, yogurt and fishes like trout, salmon, etc. For beverages, you can have tea, coffee, water and any sugar-free drinks like sparkling water. It is best to set a goal of not more than 50 grams of total carbs per day.

Avoid starches, processed foods and sugars altogether. Reduce the intake of gluten grains like wheat, rye, barley, etc. So, you need to avoid foods like soft drinks, bread, pasta, soybean, cheese, butter, etc. Processed foods contain some harmful preservatives and toxins which are big NO for everyone. Even if it comes with a label stating “Healthy,” just avoid it.

#2: Mediterranean Diet

Mediterranean-Diet-PyramidIt has been noticed that the heart disease rate is increasing every year. The main reason of this heart or cardiovascular diseases is the unhealthy eating habits. Researchers have seen that the people who eat a Mediterranean diet have lower rates of heart diseases. So, if you want to bring a positive change in your eating habits, you need to start this diet. It can help you to prevent heart disease in the long run. The menu comprises of the types of food that people around the Mediterranean Sea used to have back in the 20th century. The diet is very healthy compared to what Americans have on the daily basis.

The Mediterranean diet sticks to the basics for healthy living. You must have fruits, vegetables, legumes, seeds, nuts, whole grains, bread, fish, herbs, spices, extra virgin olive oil, and seafood. You can also have eggs, cheese, and yogurt sometimes but avoid taking it daily. The foods that you need to avoid altogether are processed meats (sausages, hot dogs, etc.), red meats, sugar-added beverages, refined grains and oils, ice cream, white bread and any highly processed foods (even if they are labeled as low-fat and healthy).

You can make a lot of dishes based on veggies like tomatoes, kale, spinach, broccolis, onions, carrots, cauliflowers, sprouts, etc. Also, consume fresh fruits and nuts (almonds, walnuts, hazelnuts, etc.). Avoid refined grains and have whole grains like whole oats, barley, rye, brown rice, whole wheat, etc. Dairy products such as yogurt, cheese, etc. can also be consumed in this diet.

#3: Paleo Diet

This diet is the most popular healthy diet as of now. It is very useful for weight loss as well as for health improvements. You can help your body to get super healthy by following this diet plan. This diet strictly avoids any processed foods. Only unprocessed and clean foods are allowed on this diet. The foods are more natural like it used to be when humans lived in caves. Several studies have shown that this diet plays a significant role in weight loss as well as health improvement.

If you want to follow a Paleo Diet based meal plan, then you have to eat fresh meat, eggs, and fishes in sufficient quantity. Besides that, you also have to eat vegetables, nuts, fruits, seeds, herbs, spices, fresh oil and fats in your meal. You can have beef, chicken, lamb, pork, turkey, etc. as meats. For fish, have trout, salmon, shrimp, shellfish, etc. You can also have various fresh green veggies and fruits like broccoli, kale, tomatoes, avocados, oranges, banana, etc.

Avoid foods and drinks that contain the high amount of sugar and fructose in it. For instance: soft drinks, table sugar, fruit juices, candies, cakes, etc. Along with these, avoid most dairy products, grains, lentils, beans, Trans fats, artificial sweetener and any processed foods.

#4: Gluten-Free Diet

Last but critical type of diet to lose weight is Gluten Free Diet. This diet is especially for weight loss and also for the ones who are intolerant to gluten. The gluten is a type of protein which is found many grains such as wheat. The best way to maintain a gluten-free diet is by eating whole foods. They are naturally free from gluten. Before starting, you must know that this diet is quite challenging.

List of foods to avoid completely: Rye, Triticale, Einkorn, Barley, graham flour, durum flour, Spelt, wheat (whole wheat, wheat bran, wheat germ, wheat flour), pasta, bread, cereals, beer, pastries, cakes, cookies, biscuits, pie, sauces (especially soy sauces), crackers and pies. Along with all these avoid any semi or fully processed and junk foods.

So what can you have? You can have meats, fishes, eggs, dairy products (cheese, milk, and yogurt), fresh veggies and fruits, legumes, nuts, healthy fats, tubers, herbs, spices and also dark chocolates. You can also have grains that are gluten-free such as flax, corn, rice, quinoa, tapioca, arrowroot, oats (labeled as gluten-free), etc.


So, these are the top diet for your daily meal plans. Science supports these diets, and many studies have shown they are extremely useful and helpful. So, choose any of the diets according to your body type or health, and they follow it thoroughly. To speed up the process, read 3 week diet review – Brian Flatt 3 week diet. Remember to write down your goal and stick to them.