As a dietitian, I can tell you that the best diet is one that is sustainable and tailored to your individual needs. However, there are some diets that have been shown to be beneficial for overall health.
In South Africa, the food-based dietary guidelines recommend eating plenty of vegetables and fruit every day, consuming dry beans, split peas, lentils, and soy regularly, having milk, maas, or yoghurt every day, eating fish, chicken, lean meat, or eggs daily, drinking lots of clean, safe water, using fats sparingly, and choosing vegetable oils rather than hard fats .
The Mediterranean diet is considered the gold standard for nutrition, disease prevention, wellness, and longevity. It is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in vegetables, fruits, whole grains, fish, nuts, lentils, and olive oil. Foods such as poultry, eggs, and dairy products are to be eaten in moderation, and red meats are limited.
The Mediterranean diet’s emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain cancers. Though the diet was designed to lower heart disease risk, numerous studies indicate that its plant-based, high unsaturated fat dietary pattern can also aid in weight loss.
It’s important to note that different diets will be more suitable, sustainable, and effective for different people. Therefore, it’s essential to find the one that works for you.
In terms of a South African diet plan to lose weight fast, there is a proven seven-day weight loss plan that will give you the desired results provided you turn this idea into a lasting habit or lifestyle. This plan is kilojoule controlled and takes all the food groups into account. From this seven-day plan, you can systematically take it up to a 28-day diet South Africa for longer-lasting results.
The plan consists of 50% carbs, 20% protein, and 30% healthy fats. The main idea is to have two starches and one milk protein for breakfast, one fat, two proteins, and a free salad for lunch, one starch, two proteins, one fat, and two veg/salad for dinner, and one fruit and one fat for a snack .
