What’s on the menu
Short for Mediterranean-DASH Intervention for Neurodegenerative Delay diet, the MIND diet emphasizes 10 brain-healthy foods included in the Mediterranean and DASH diets: leafy greens, vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil. , and wine. At the same time, it limits the consumption of red meat, butter and margarine, cheese, pastries and sweets, as well as fried foods or fast food.

All of these are a good balance, says Kate Patton, RD, a registered dietitian at Cleveland Clinic. “The combination of lean protein, heart- and brain-healthy omega 3s, antioxidants and fiber, plus low levels of added sugar and saturated and trans fats reduces inflammation to help lower your risk dementia,” she said. In fact, a 2015 review published in Nature suggests that inflammation could trigger and accelerate the development of Alzheimer’s disease.

Guidelines
You have the freedom to eat pretty much whatever you want, just in moderation. The guidelines are extremely flexible, giving you plenty of flexibility to eat the foods you like. And if you continue to bend the rules from time to time, it’s not the end of the world. The study that examined the impact of the MIND diet found that even people who didn’t follow the diet to a T still reduced their risk of Alzheimer’s disease by 35 percent.

What to avoid
Red meat: Eat fewer than four servings per week.

Confectionery and pastries: Try to eat fewer than five servings per week.

Butter, margarine, cheese, fried foods and fast food: Limit consumption to one serving per week.

What to add
Every day: Eat at least three servings of whole grains, a leafy salad, another vegetable, and a glass of wine (that’s not a typo). Use olive oil as your primary cooking fat.

Most of the time: Snack on nuts.

Every other day: Eat half a cup of beans.

At least twice a week: Serve the poultry and half a cup of berries.

At least once a week: Stock up on fish.

How is it different
It’s pretty simple compared to the other crazy diets that take up valuable real estate on Pinterest, right? There are no daily calorie limits, specific meal times, snack rules, or elimination of food groups. That’s because the diet’s sole goal is to increase your intake of brain-healthy foods and reduce those that can undermine your intelligence, says Patton. It’s more of a lifestyle and less of a “diet”, which is probably why it’s gaining popularity because it’s easy to follow.

Additional benefit
While we’re all for boosting brain power, studies also show that the foods in this diet can help you lose weight, which is great if that’s your goal. A 2015 study links food additives to inflammation and weight gain, and a Nutrition Diary A study shows that switching from refined grains to whole grains reduces weight and body fat. Plus, let’s face it, most of us will lose weight if we reduce added sugar in sweets, trans fats in fried foods, and eat more vegetables and whole grains.

Still, in order to lose weight and stay off the MIND diet, Patton says you should add a few extra rules just to be safe. First of all, you need to watch your portion sizes. Case in point: Even though olive oil is a healthy staple, just one tablespoon contains 119 calories. “Eat too much of anything, even healthy foods, and you’ll gain weight,” she says. Although you don’t have to count calories to lose weight, remember that just because a food is healthy doesn’t mean it’s low in calories. Ultimately, you need to consume fewer calories than you burn to lose them. weight.

Next, pair all carbohydrates consumed, whether as a meal or snack, with protein. Although whole grains and healthy fruits in the MIND diet are rich in satiating and blood sugar-regulating fiber, protein doubles fiber’s efforts, says Patton. By slowing the digestion process and triggering the release of powerful satiety hormones, eating protein helps you prevent sugar crashes, cravings, and ultimately reach your healthiest weight.