The MIND Diet ReviewThe MIND diet is a healthy lifestyle diet that has been designed for the purpose of preventing Alzheimer’s disease and several other mental health issues linked to mental decline. This diet places its focus on foods that are believed to be healthy for the brain. It was originally created by Martha Clare Morris, a nutritional epidemiologist from Rush University Medical Center. Following the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, may not only benefit your mind but may help you lose weight as well.

Essentially, this diet combines two proven diets: DASH and Mediterranean, and focuses on specific foods in each diet that have a positive effect on the brain. Emphasis is placed on eating from 10 brain-healthy food groups. These include vegetables (all vegetables, especially the green leafy variety), berries, nuts, whole grains, beans, poultry, fish, olive oil and wine. On the flip side, followers of this diet are discouraged from eating from five unhealthy food groups. These include: red meats, stick margarine and butter, pastries and sweets, cheese, and fast or fired foods.

More specifically, the way it works is every day you eat a minimum of three servings of whole grains, a salad and another vegetable. You can also drink a glass of wine if you like but this is optional (and wine should be consumed in moderation). Most days you will snack on nuts and every other day you are to eat half a cup of beans. At least twice per week you eat a half-cup serving of berries (especially blueberries) and poultry. Finally, you should eat fish at least once per week as well. When it comes to using oil at home, olive oil is the one recommended.

In regard to limiting unhealthy foods, you should consume less than four servings of red meats and red meat products per week. You should also have less than five weekly servings of sweets or pastries of any kind and less than one tablespoon of butter per day. In addition, you should have fewer than one serving of cheese, fast food or fried food per week.

Due to the fact that the MIND diet was studied for the purpose of its effects on mental health, it wasn’t specifically designed as a diet for weight loss. As such, there is no daily calorie limit or specification to which a follower needs to adhere. That being said, Morris has stated that keeping a healthy weight is important.

Essentially, while it is possible to lose weight on the MIND diet, whether or not you lose weight and how much you lose is up to you. If you combine this diet with regular exercise and a calorie deficit, it is very likely that you will drop pounds as both the DASH diet and Mediterranean diet have been linked to weight loss.

Always remember, if you`re not sure which diet is best for you to reach your weight loss goals, consult with your healthcare provider.

Related Post