According to the reports, more than 40% of adults are obese while nearly 30% are overweight. Unhealthy diets are one of the major factors behind the rising problems of obesity among adults. Consuming foods that are rich in calories, fat, and sugar leads to obesity. The only solution to the problem is adopting a healthy diet that helps you maintain a balanced body mass index. Multiple healthy food options help you achieve a healthy body mass index. In the following section, you will find some top diet tips that render a desired body mass index. 

Top Healthy Diets That You Must Follow

A healthy weight depends on a body-mass index that measures the fat content of your body in comparison with weight and height. Here are some healthy diets that promote a balanced body mass index. 

1. Mediterranean Diet 

The Mediterranean diet is one of the most recommended diets. It not only promotes healthy weight but also prevents several lifestyle diseases such as diabetes, heart disease, and more. It is a diet rich in nutrients including healthy fats and lean proteins. Some key and common sources of these nutrients are

• Olive oil and nuts for healthy fats

• Chicken breast, fish, egg white, legumes for lean proteins

• Brown rice and whole wheat products for whole grains 

• Healthy dairy products such as yogurt and cheese

2. Green Leafy Diet 

A plant-based diet is the best for healthy body weight as it is an excellent source of fiber. Apart from healthy body weight, it also keeps you from developing diabetes, heart disease, and indigestion. Vegetables such as spinach, broccoli, cabbage, and kale are great sources of essential nutrients. For instance, kale is rich in vitamins C, K, and A and antioxidants like lutein and beta-carotene that reduce the risk of diseases caused by oxidative stress. 

3. Protein Based Diet

A high-protein diet is an excellent choice for those trying to achieve lean muscle mass and at the same time maintain a healthy body mass index. It improves muscle metabolism and controls your blood-sugar level helping you to achieve a healthy weight. Some of the key components of a protein diet include lean meat such as chicken, turkey, and seafood such as tuna and shrimp.

Additionally, Greek yogurt is also a rich source of protein. Such food items keep you full for a long time allowing you to avoid taking intermittent foods that can increase your weight substantially. 

4. DASH Diet 

DASH or the Dietary Approaches to Stop Hypertension implies a diet that regulates high blood pressure. However, DASH is also great for a balanced BMI since it provides nutrients that enhance overall health and immunity. It is typically rich in lean protein, whole grains, and low-fat dairy. Additionally, it includes nuts and seeds such as sesame seeds, flax seeds, almonds, and walnuts which are good sources of unsaturated fat. These nosh items ensure low-calorie intake and promote cardiovascular well-being. 

5. Moderate Carb-Diet

Refined carbohydrates such as refined flour, white bread, and fructose syrups negatively impact your health by contributing to obesity and high blood sugar levels. However, a moderate-carb diet is a balanced diet that focuses on reducing the consumption of carbohydrates. Eggs, nuts, vegetables, and whole grains such as oats and quinoa make up the moderate-carb diet. 

Conclusion

The best way to achieve a balanced Body Mass Index (BMI) is to follow a healthy diet. The above-mentioned diet along with regular exercise and mindful habits is the best holistic wellness solution. For extra benefits, you can combine weight loss supplements with these healthy diets. Many people suffer from vitamin and mineral deficiencies due to metabolic problems. In such cases taking supplements along with maintaining a healthy diet would help you to replenish the deficiencies much faster.