Mind Diet For Weight Loss – Old HIT That Still Work?
The hit on the Internet is Mind diet for weight loss – a combination of DASH and Mediterranean.
The diet is based on 10 healthy food groups that stimulate brain health: green leafy vegetables, all other vegetables, nuts, legumes, whole grains, integral cereals, fish, poultry, olive oil, and wine.
Foods from 5 unhealthy groups are avoided: red meat, butter, and margarine, cheeses, sweets, fried or fast foods.
The MIND diet is not primarily focused on weight loss, but dairy products, cakes, sweets, and fried foods are linked to excessive pounds. By avoiding these foods, you can lose excess pounds and save a good memory.
What is MIND Diet?
MIND diet – as the name suggests, it is designed to promote mental health and reduce the risk of Alzheimer’s disease. Of course, just like any diet will help you to lose kilograms, but also to improve general health. It is a mixture of Mediterranean nutrition and a DASH diet- two diets for whom it is scientifically confirmed that significantly improve health if properly applied.
This diet was developed by the nutritionist epidemiologist Martha Morris at the Medical Center of the University of Rashas through a study funded by the National Institute of Aging. It is, therefore, a very serious, scientifically based and targeted diet – proven in practice. And that’s not all…
With this diet, it is accurate to know how much rejuvenates the mind – this is an impressive figure of over 7 years!
The main goal of the study was to find a style of nutrition that would help reduce the risk of Alzheimer’s disease and other diseases of a similar nature. And, yes, they managed to make a good, quality diet that meets all these requirements.
What Can You Eat?
Examining the effects of the two best diets in the world: Mediterranean and DASH – Morris has made a new diet that takes the best of both of these diets. Mediterranean nutrition focuses on eating foods as naturally as it limits unhealthy fat and red meat.
Dietetic diet DASH (nutritional approaches to stop hypertension), as its “right” name, aims to positively influence hypertension. It focuses on recommending people to eat foods that can reduce sodium intake, increase the intake of useful foods, and help reduce blood pressure.
Eat at least three servings of whole grains, salads and other vegetables every day, and drink a glass of wine.
Eat nuts for a snack most of the day, and eat half a bottle of beans every other day. At least twice a week eat poultry meat and half a cups of berries.
Lunch is reserved for fish at least once a week. Olive oil is what you primarily use.
Eat less than four servings of poultry meat per week, less than five weekly meals of sweets or cakes of any kind, less than 1 tablespoon of butter per day, and less than one serving of cheese, fried or fast foods per week.
Take at least one meal of green leafy vegetables rich in lutein every day. There are also berries, especially blueberries and strawberries.
Nut-fruits are a perfect meal. Beans and three meals of whole grains eat for lunch.
Olive oil is your choice for salad dressing and cooking. Be sure to avoid foods that are in an unhealthy group!
Example of Menu
- 170 g of Greek yogurt with 1/2 blueberries and 1/2 cups of strawberries
- 1 slice of bread from whole grains and 1/2 half of avocado
- 1/3 cups of almonds
- sandwich of 2 slices of wheat bread, 3/4 cups of cooked chicken breasts and 1 tbsp of mustard
- salad of 1 cups of lettuce, 1 cups of fresh cucumber, 1/2 cups of chopped tomatoes, 1 tablespoon of sunflower seeds and 1 teaspoon of olive oil
- 85 g of salmon sprinkled with 1 teaspoon of Estragon and 1 mustard spoon
- 1/2 cups of couscous, 1/2 cups of zucchini and 4 asparagus
- 1 cups of beans
- salad of 1/2 cups of lettuce, 1/2 cups of spinach and 1 tablespoon of vinegar and olive oil
- a glass of red wine
- 1/2 cups of almonds
MIND diet recommends daily eating 10 foods and avoiding 5 foods.
- Green leafy vegetables (mandatory!)
- Vegetables (all other vegetables)
- Berries, especially blueberries
- Legumes (various types of beans, lenses, etc.)
- Integral cereals
- A fish
- Poultry meat
- Olive oil
Five unhealthy foods are:
- Fried or fast food
- Red meat
- Butter and margarine
- Sweets as well as all juices and beverages with the addition of sugar or artificial sweeteners
Is Mind Diet Healthy?
DASH and Mediterranean diet did not show any health risks.
Previous American studies have revealed a significant slowdown in cognitive decline in people who eat at least two servings of vegetables per day. The strongest effect was seen in those who had at least six weekly meals of green leafy vegetables.
Mind Diet Rules
- Consume three servings of whole grains daily;
- Eat a fresh salad every day;
- Eat different types of vegetables every day;
- Drink 1 glass of wine every day;
- During one week, watch at least 3-4 limes contain nuts;
- Eat beans (different kinds of beans) every day;
- Consume poultry meat and berries at least twice a week;
- Consume fish at least once a week;
- Unhealthy food is allowed, but once a week, except for butter;
- Butter is allowed every day, but the amount is about 1 spoon for the whole day.
Mind Diet – Studies and Results
The main goal of the researchers in creating MIND diet was to reduce the risk of Alzheimer’s disease (AD). According to the Alzheimer’s Foundation of America, it is estimated that about half a million Americans under 65 have some kind of dementia, including Alzheimer’s.
So, Morris and her team conducted MIND studies for almost ten years, working with a group of 923 elderly people. The results show that the MIND diet reduced the risk of Alzheimer’s disease by as much as 53 percent for those who literally followed the diet.
She also helped with 35 percent of the elderly who did not overly adhere to the diet. Great, is not it?
In a second study, the Morris team conducted a comparison of MIND diet with a DASH diet and a Mediterranean diet. The results obtained with other diets were similar to those found only with the MIND nutrition and with no other diet.
Full adherence to the diet reduced the risk of Alzheimer’s disease by 39 percent among those who followed the DASH diet and 54 percent among those who followed the Mediterranean diet, according to the Medical Center of the University of Roche.
However, the participants had very little benefit from two diets if they did not follow all the recommendations. So, I am sorry, there is no cheating here.
More Comparable Studies
In various studies, Mediterranean nutrition and DASH nutrition have proven to be health-beneficial in other areas. For example, in a study, people who followed the DASH diet experienced a decrease in blood sugar levels for three months.
Researchers in this study believe that the reduction is due to increased consumption of probiotics. According to the Mayo Clinic, DASH diet can also help reduce blood pressure by several points in just two weeks, and systolic blood pressure can be reduced from eight to 14 points if continuously monitored by this diet.
A second study, published in April 2010, found that Mediterranean nutrition helped the obese to lose weight and lower cholesterol, triglycerides, and lower blood pressure.
A study of 780 male firefighters by the Harvard School of Public Health and the Cambridge Health Alliance has also found that the Mediterranean-style diet is associated with fewer risk factors for cardiovascular disease.
For The End
Is there any reason not to try this diet – especially if you have problems with blood pressure, obesity, sugar, high fats …
As with any diet, consult a physician before starting any new diet plan.