8 Diets That Are Simple To Follow & Sustain

Healthy eating should be a lifestyle developed by lifelong habits. Some diets can be very challenging to maintain.  In this article, we will cover several different diets, some of which focus on weight loss, some that focus on heart health and fertility.  Whatever your needs are, there is a diet that will fit you and your health goals.

1. MEDITERRANEAN DIET

Pros
Nutritionally sound and Diverse foods and flavors

Cons
Lots of grunt work and Moderately expensive

Do
Load up on whole grains and veggies, you can build your Mediterranean diet around these, and of course, feel free to throw in some olives. Have a glass of red wine with dinner. It’s a staple of many of the Mediterranean diets, and research have proven that it does the heart good. Enjoy all the flavors by trying traditional Mediterranean snacks like pita, hummus, cucumber and falafel.

Don’t
Eat much red meat as it’s high in saturated fat and has been linked to some cancers and heart disease. You shouldn’t have this more than a few times per month.

2. WEIGHT WATCHERS DIET

Pros
Eat what you want; no foods off-limits and it’s flexible enough to shape your own diet

Cons
Tedious point-tallying and very expensive, although it is considered a good value, depending on the program chosen

Do
Load up on fruits and veggies as they carry zero-point values, this means you can eat as many as you need to feel satisfied, since they contribute nutrients like fiber, vitamins, and minerals, and are more filling than, a snack of chips or candy. Stick to your daily PointsPlus target as every food has its own assigned point value based on the calories, saturated fat, sugar, and protein. Points can be tracked on a mobile app or online. Exercise regularly, this earns you FitPoints each time you track your activity, from cleaning the house to high-intensity cardio. Take supplements, Weight Watchers suggests taking daily multivitamins to ensure you’re getting the suggested daily intake of calcium, zinc, magnesium, iron, vitamin B-12, and other important nutrients

Don’t
Overdo alcohol – moderation is an essential key. A 12-ounce beer can cost 5 points, so knocking back a few means you’ll have fewer points to spend on food. Use up all your daily points on high-fat, sugary foods. You can eat whatever you want on the plan, but, if you eat a cheeseburger with all the condiments from a fast-food place, you’ll use approximately 20 points. So the daily limit of 30 won’t leave many points for your other meals.

3. FLEXITARIAN DIET

Pros
Flexible and Loads of mouthwatering, tasty recipes

Cons
Emphasis on home-cooking and Might be challenging if you don’t like fruits and veggies

Do
Go plant-heavy. Tofu, beans, lentils, peas, nuts, seeds, and eggs will be your new best friends as they will provide the bulk of your daily protein. Exercise, ideally, you should put in at least 30 minutes a day for five days a week, plus strength training two days per week.

Don’t
Drink to excess. When it comes to alcohol, women should stick to one drink a day and men should have their limit at two. In a perfect world, your drinks should not exceed 100 calories; so for example, a 5-ounce glass of wine will keep you in that range

4. DASH DIET

Pros
Heart-healthy and Nutritionally sound

Cons
Lots of grunt work and somewhat expensive

Do
Load up on whole grains and vegetables, rich in fiber, calcium, protein, and potassium. Serve up lean poultry and fish in moderation as they are low-fat, heart-healthy choices. Satisfy your cravings for sweets with fruit and avoid the sugary, fat-laden desserts. Have low-fat or fat-free dairy, reducing your fat intake is important for a heart-healthy diet

Don’t
Reach for the saltshaker, you could try seasoning your meals with herbs, spices, or lemon zest. Your body and heart will thank you. Overdo it on the red meat, instead, try lean chicken and fish. Drink too much alcohol, it can raise your blood pressure and of course damage your liver, heart, and brain. Moderation is an essential key – one drink a day for women and two for men

5. MIND DIET

Pros
Blends two proven healthy diets and gives a boost to your brainpower

Cons
Details not fleshed out and recipes resources lacking

Do
Eat berries, research has shown they protect against mental decline. Eat leafy greens, these veggies are especially brain-friendly. Instead of butter use olive oil, butter is discouraged in this diet, and olive oil can flavor your meals in a healthier way.

Don’t
Butter up, stick to less than 1 tablespoon a day. Eat cheese, fried foods, or fast food, these are unhealthy and bad for your waistline and your brain, so avoid them as much as possible. Eat too much red meat, the followers of this diet refrain from red meats in favor of fish and poultry. The MIND diet recommends limiting red meat to not more than four servings per week.

6. FERTILITY DIET

Pros
Promotes fertility and encourages a healthy pregnancy

Cons
Discouraged for those with blocked Fallopian tubes and it’s strictly for women

Do
Switch to whole grains, whole grains include whole-wheat flour, bulgur which is cracked wheat, oatmeal, whole cornmeal even brown rice. Include more beans as beans are a good protein substitute for meat especially when paired with a complementary food that provides amino acids

Don’t
Pass on pasta, whole-grain pasta is actually a great alternative to mashed potatoes or even white rice, especially when made with olive oil and Parmesan cheese.

7. VOLUMETRICS DIET

Pros
Filling and Nothing is off-limits

Cons
Lengthy meal preparation and If you don’t like fruits, veggies, and soup, forget it

Do
Load pasta with veggies instead of cheese, this will create a less energy-dense dish as low-density foods have fewer calories and help you feel satisfied while dropping pounds. If preparing pancakes to make them less energy-dense, by topping them with fruit, rather than butter or syrup, you will be able to eat more and feel fuller on fewer calories.

Don’t
Gorge on junk food, chips, candy, and packaged treats are all high in calories and can’t fill you up. The aim of this diet is to fill you with limit calories

8. JENNY CRAIG DIET

Pros
No guesswork and Prepackaged meals are delivered

Cons
Home-cooked and restaurant meals largely off-limits and can be expensive

Do
Eat Jenny Craig meals three times a day. Indulge once in a while, research shows that if you eliminate all your favorite treats, like cookies, you’ll have a tough time sticking to any diet so Jenny offers packaged desserts like triple chocolate cheesecake and vanilla buttercream cupcakes to help manage cravings…yummy.

Don’t
Dine out every night, Jenny’s packaged meals will teach portion control and healthy eating. While the occasional restaurant meal is OK, dieters should follow Jenny’s dining-out tips.