The perfect diet does not have you eliminating carbohydrates or eating only grapefruit for one week. Instead, it contains a variety of foods, mostly fresh and low in calories, that suit your preferences, budget and lifestyle. A sample of a perfect diet should feature diverse meals predominantly consisting of whole foods high in vitamins, minerals, antioxidants, and soluble and insoluble dietary fiber. Speak with your doctor about health concerns before starting a new diet.
Mediterranean Diet
The Mayo Clinic recommends plant-based diets such as the Mediterranean diet as your healthiest option. Following a Mediterranean diet reduces your chances of dying of heart disease, getting cancer, dying of cancer and developing Alzheimer's and Parkinson's diseases. This diet entails eating plant-based foods including fruit, vegetables, unsweetened whole grains, legumes, beans, nuts, seeds, olive oil, herbs and spices at every meal. Eat grilled fatty fish a couple times a week. If you eat dairy products, choose skim versions such as nonfat Greek yogurt. Cut down on sugar by replacing sweets with fresh fruit. You can drink one glass of red wine with dinner.
Healthy Food Pyramid
The Harvard School of Public Health has created a healthy food pyramid so you can follow an ideal diet that reflects the latest medical research. Unlike commercial nutrition pyramids, this guide does not align with any private interests. Consume a diet of plant-based whole foods without added trans fat, sodium, sugar or syrup. Focus on eating whole grains, legumes, beans, vegetables, fruit and heart-healthy fats like olive oil, flaxseed oil, canola oil, avocado, seeds, olives and nuts. Eliminate red meat, processed meat, trans fat and foods with refined sugar, or save these types of foods for special occasions. Limit your fat intake to one-third of your total calories.
Exercise
A perfect diet does not focus purely on consuming healthy foods. The American Heart Association has created physical activity guidelines to help you lose weight, stay at a healthy weight, get in shape and reduce your risk of cardiovascular disease. Healthy adults should do at least 75 minutes of intense aerobic activity such as climbing stairs, running, calisthenics or aerobic dance every week. If they do more moderate aerobic activities like cycling slowly, aqua aerobics, brisk walking or working in the garden, they should do at least 150 minutes per week. Add a minimum of two 30-minute sessions of flexibility exercises and strength training, which build muscle and bone density.
Lifestyle Changes
Even the perfect diet can make you gain weight if you do not make key lifestyle changes. Controlling your portion sizes will help you keep your consumption to between 1,500 and 2,000 daily calories, which helps you lose weight gradually. Eat smaller meals more frequently throughout the day to stay energized and focused and to keep yourself from getting so hungry that you overeat. Drink plenty of plain water and cut sugary beverages such as soda, juice drinks and syrupy coffee beverages.
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