The MIND Diet: What You Need To Know
Rather than being focused on helping you lose weight, the MIND diet revolves around helping maintain the health of, you guessed it – your brain. Additionally, this diet is known for lowering the odds of developing Alzheimer’s disease. The MIND diet is basically a mash-up of the DASH diet and the Mediterranean diet (MIND is short for Mediterranean-DASH Intervention for Neurodegenerative Delay), which are two famous diets known for providing a number of health benefits.
Unlike most diets today, the MIND diet doesn’t promise to rid your body of all toxins or to help you lose an absurd amount of weight in a matter of weeks. Instead, it’s based on real research. In a recent study conducted by the Rush University Medical Center, it was found that people who follow this diet are able to reduce their risk of suffering Alzheimer’s disease by 53% on average. (https://www.ncbi.nlm.nih.gov/pubmed/25681666)
The great thing about the MIND diet is that it’s extremely easy to follow. Namely, the whole diet revolves around increasing the intake of 10 brain-healthy foods: olive oil, nuts, beans, fish, berries, leafy greens, vegetables, poultry, whole grains, and wine. On the other hand, you will be required to limit your intake of margarine, butter, sweets, red meat, cheese, fried food, pastries, and fast food.
More specifically, you will need to make sure that you eat less than four servings of red meat per week. When it comes to pastries and sweets, you should try to eat less than five servings every week.
As far as cheese, margarine, butter, and friend and fast food are concerned, you should try to avoid it altogether. However, if you can’t resist the temptation, then at least try to eat just one serving a week.
On the other hand, you should aim to consume at least three servings of whole grains every day. Other foods that you should consume daily include leafy greens, a different type of vegetable of your choosing, and a glass of wine. It’s worth noting that you should only use olive oil when cooking.
Additionally, feel free to snack on nuts on most days. You should also aim to eat half a cup of beans every other day. Eating fish at least once a week is also important. Meanwhile, you need to make sure to eat half a cup of berries and a serving of poultry at least twice a week.
That’s about it when it comes to the MIND diet. As you can see, it’s much more simple than most of the diets that you can encounter. You don’t need to follow a special timetable for your meals and you don’t have a daily calorie limit. Just by eliminating certain unhealthy foods and increasing your intake of brain healthy foods, you will be able to reap the benefits of the MIND diet. Because it’s so easy to follow, many people don’t even consider it a diet, but rather a lifestyle.
Apart from helping you improve your brain health, studies have shown that the MIND diet is also a great way to lose weight. In 2012, the University of Copenhagen conducted a study that by following certain changes that you’re required to make in this diet, you will be able to reduce your weight and body fat percentage (https://www.ncbi.nlm.nih.gov/pubmed/22357746). It’s also worth mentioning that you will easily shed several pounds simply by cutting down on sweets and fast foods and by increasing your intake of fresh fruits and veggies.
However, if your goal is to lose weight by following the MIND diet, then you need to start watching your portion sizes. For example, even though olive oil is healthy and you’re encouraged to use it in this diet, it’s still worth noting that it contain 119 calories per tablespoon. Remember that eating too much of anything will lead to weight gain.
You might also be interested in reading about some of our other featured diets.
About The Whole30 Diet
About The Weight Watchers Diet
About The Engine 2 Diet
About The Flat Belly Diet
About The Raw Food Diet
About The Ornish Diet
About The Volumetrics Diet
About The MIND Diet
About The Macrobiotic Diet
About The SparkPeople Diet
About The HMR Diet