Dieting, weight loss, diet recipes, nice abs, lose weight

2007-08-31T02:56:00.000-07:00

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Weigh Down Diet

2007-08-25T03:00:00.000-07:00

Gwen Shamblin is an American Christian non-fiction author and leader of the Remnant Fellowship Church. The most distinctive aspect of her writing is its combination of weight loss programs with Christianity. Shamblin is married and has two children. [1]

According to her website, Ms. Shamblin is a registered dietitian, consultant and an instructor of nutrition at University of Memphis. [2] Before she started writing, she earned a master’s degree in dietetics from University of Tennessee, in Knoxville.[3]

The Weigh Down Diet
Gwen Shamblin is the author of The Weigh Down Diet (ISBN 0-385-49324-X). First published in 1997, this diet advises using spirituality to avoid overeating and has sold more than 1.2 million copies.[4] Since that time she has written Rise Above (ISBN 0-7852-6876-6) and a devotional book called Exodus (ISBN 1-892729-00-8).

Shamblin teaches that there are two very different needs in each person; a need for food and an emotional need. According to Ms. Shamblin, people should only eat when they feel real, physical hunger and stop when full; prayer and Bible reading will fill emotional needs instead of food. Overeating is equated with greed. A core principle of the Weigh Down Diet, when people feel an urge to snack but are not experiencing true physiological "hunger", Shamblin encourages participants to read the Bible instead. [5]

Raw Foodism

2007-08-25T02:37:00.000-07:00

Raw foodism is a movement promoting the consumption of uncooked, unprocessed, and often vegan as well as organic foods, as a large percentage of the diet. A raw food diet consists only of foods which have not been heated above a certain temperature. The maximum temperature varies among the different forms of the diet, from 92ºF to 118°F (33°C to 48°C). A raw food diet is a vegan diet and includes a selectıon of raw fruits, vegetables, nuts, and seeds (including whole grains).

A raw foodist is a person who consumes primarily raw food, or all raw food, depending on how strict the person is. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. They generally believe raw food prevents and/or heals many forms of sickness and many chronic diseases, this proves true in most cases. Freezing food is considered acceptable by many raw foodists; Although decreasing enzyme activity, it is still a raw food and some choose to preserve nuts and seeds in a freezer.

South Beach Diet

2007-08-25T02:33:00.000-07:00

The South Beach diet is a diet plan started by Miami, Florida-area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research. The diet first appeared in a book of the same name published by Rodale Press.

Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.

The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.

Phase I
The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds. For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches.

Phase I: Authorized foods
- Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
- Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
- Seafood: All types of fish and shellfish
- Veal: Chop, cutlet, leg; top round
- Lunchmeat: Fat-free or low-fat only
- Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
- Nuts: Almonds (15), peanut butter (2 tbs), peanuts (20 small), pecan halves (15), pistachios (30)
- Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
- Tofu: Use soft, low-fat or lite varieties
- Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
- Fats: Canola oil, olive oil
- Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
- Sweet treats (limit to 100 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute

Phase II
After 2 weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index (a ranking system for carbohydrates based on their effect on blood glucose levels in the first two hours. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal).

Phase III
After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.

The diet distinguishes between good and bad carbohydrates, and good and bad fats.

"Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
"Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.
The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.

The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.

In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods that would be designed to meet the requirements of the diet.

Shangri-La Diet

2007-08-25T02:32:00.000-07:00

The Shangri-La Diet (ISBN 0-399-15364-0, published in 2006) is a book by Seth Roberts, an associate professor of psychology at UC Berkeley. The term also refers to the weight loss plan described in the book.

In the book, Roberts explores the hypothesis that modern food products are so consistent in labeling, presentation, and flavor that people have developed strong conditioned responses to these foods, which he calls flavor-calorie associations. These associations, Roberts believes, lead the body to raise its weight set point, like a thermostat, triggering hunger and storing the excess calories as fat against future scarcity.

To bring weight under control, Roberts advocates consuming small amounts of very bland but calorie-dense foods, such as extra-light olive oil (not to be confused with extra-virgin olive oil) or sugar water. Diabetics, Roberts warns, should use the oil, not the sugar water. The oil or sugar water should be consumed at least an hour away from (i.e. before and after) anything with flavor, even toothpaste. According to Roberts, this practice dissassociates flavor from calories, convincing the body to lower the set point, suppressing appetite, and thereby inducing weight loss without hunger. It is this aspect of the diet that inspired the name "Shangri-La."

Additionally, the book suggests "extra credit" techniques to further assist in lowering the body's set point, such as focusing on foods with lower glycemic indexes (similar to the South Beach Diet), consuming food with more subtle flavoring (such as sushi), and seeking out or creating foods with novel flavor combinations that the brain has not yet learned to associate with calories, which Roberts calls "crazy spicing."

According to Roberts and other practitioners of his plan, the diet's appetite-reducing properties are dramatic, often nearly immediate, and sustainable. Roberts states he lost fifty pounds on the diet over a period of months with virtually no effort, then intentionally gained ten back when his gauntness prompted his friends to ask after his health, and has now maintained the 40-pound weight loss for years by consuming just enough bland calories each day to remain at his desired weight. Dieters at Roberts' Shangri-La forum frequently write of being "Thanksgiving full" after consuming what they consider ridiculously small meals, of their formerly favorite foods no longer seeming appealing, and of an almost complete lack of interest in (or even outright aversion to) food.

Roberts' flavor-calorie association theory was first published as part of a 2004 article on self-experimentation as a source of scientific ideas in the journal Behavioral and Brain Sciences. This article is available at Roberts' official site.

Sex Diet

2007-08-25T02:31:00.000-07:00

A sex diet is a lifestyle which maximizes the health benefits of regular sex. It is not technically a diet in the sense of a food-based regimen, but colloqually one in the sense of a system meant to increase health.

Properly performed, sexual activity may cause a number of health benefits, such as decreasing depression and boosting immunity. Sexual activity provides exercise, encouraging weight loss, and promoting cardiac health. [1] Some scientific studies show that intimacy is a factor in determining lifespan, and some informal studies have shown that frequent sex can improve intimate relationships. [2]

There is controversy about the necessity of monogamy in attaining the health benefits of sex and/or intimacy.

Some sex-diets involve a routine of partner-supported exercises designed to tone muscles and improve flexibility. Another type of sex-diet focuses simply on improving the experience of sexuality by extending and amplifying the orgasmic response.

Advocates, including the President of the American Academy of Clinical Sexologists, have noted the science behind the fitness and relationship benefits of the diet. [3]. Kerry McCloskey, author of The Ultimate Sex Diet estimates that a half hour of sex burns about 200 calories.[4] However, the actual weight lost in this diet is hard to calculate.

References
Kerry McCloskey (October 2004). The Ultimate Sex Diet: The Super Sex Diet That Works. True Courage Press. ISBN 1-933111-50-X.
Denise Mann (2005-02-07). Get Sexual for Better Weight Loss. Weight loss and sex. WebMD Inc..

Scarsdale Diet

2007-08-25T02:30:00.001-07:00

The Complete Scarsdale Medical Diet is a low-carbohydrate, low-calorie weight-loss diet system and accompanying book by Scarsdale, New York physician Dr. Herman Tarnower and Samm Sinclair Baker. The Scarsdale Medical Diet is still popular today.[citation needed]

The Scarsdale Medical Diet specifies a very specific and structured diet that is to be followed exactly for the first 14 days. Another 14 day period follows that still specifies certain foods to eat, but is less structured. A grapefruit for breakfast each day is meant to supply enzymes necessary for burning the 700-calorie per day diet. Artificial sweeteners are used in place of sugar.

Critics acknowledge that the diet gives quick results but say that weight loss on the plan results simply from the reduced caloric intake; is mostly water; is quickly regained; and that the diet is so extreme as to be unhealthy.[citation needed] However, many followers of the diet report positive results.[citation needed

Rastafarian Diet

2007-08-25T02:27:00.000-07:00

Ital or I-tal is food approved of in the Rastafari movement. The word derives from the English word vital, with the initial syllable replaced by i. This is done to many words in the Rastafari vocabulary to signify the unity of the speaker with all of nature.

Early adherents adopted the dietary laws of Leviticus and Deuteronomy. Though there are different interpretations of ital regarding specific foods, the general principle is that food should be natural, or pure, and from the earth. Rastas therefore avoid food which is chemically modified or contains artificial additives (e.g., colour, flavourings, and preservatives). Some also avoid added salt in foods. In strict interpretations, foods that have been produced using chemicals such as pesticides and fertiliser are not considered ital.

In common with religions such as Judaism, Islam, and Ethiopian Christianity, Rasta prohibits the eating of pork. Some Rastas also avoid eating shellfish because, in common with pigs, they are considered to be scavengers. Most Rastas consider the ital diet to forbid the consumption of all red meat, many do not eat fish or those fish over 12 inches in length, and some are strict vegetarians.

Stricter interpretations also avoid food that has been preserved by canning or drying and even prohibit the use of metal cooking utensils. Foodstuffs such as grass and other herbal remedies are permitted within this diet. In this case, only clay and wood cooking pots, crockery, and cutlery are used. Few adherents of ital follow the strictest interpretation; some Rastas do not adhere to them at all.

Pritikin Diet

2007-08-25T02:26:00.000-07:00

The Pritikin Diet was created by Nathan Pritikin and enhanced by his son Robert Pritikin. It is a low-fat, high carbohydrate diet. (cf. Atkins diet)

The Pritikin Program was often described by Nathan Pritikin, its creator, as “mankind’s original meal plan.” That’s because the focus of the Pritikin diet is unprocessed or minimally processed straight-from-nature foods like fruits, vegetables, legumes (such as black beans and pinto beans), whole grains such as brown rice, starchy vegetables like potatoes and yams, lean meat, and seafood.

The Pritikin Program also emphasizes another key characteristic of humankind up until the last century: plenty of daily exercise, including at least 30 minutes of aerobic exercise like brisk walking, weight training two to three times weekly, and stretching, optimally every day.

This return to basics may be precisely what’s needed to return affluent societies to good health. In several studies published since 1975, scientists at UCLA and other research institutions have found the Pritikin Program effective in preventing the major diseases that afflict modern society, such as heart disease, type 2 diabetes, hypertension, and obesity. The Pritikin Program has been documented to improve cholesterol profiles better than cholesterol-lowering drugs like statins, and has also been found to lower blood sugars, normalize blood pressure, and shed excess weight.

Practicing the Pritikin Diet
The practice of the Pritikin Diet holds that in order to feel satisfied and stop eating, a human being needs to consume enough food, of any sort, until he has ingested a certain amount of bulk, that is, physical weight. Fat, as a food source, is not unhealthy in itself; it is necessary to good health. Fat contains more calories per pound, however, than carbohydrates, and therefore eating fat is essentially choosing more calories for the same amount of "fullness" according to Pritikin's hunger satisfaction theory. The result: a given quantity of fat adds more calories for the same amount of fullness provided by an equal weight of food from other sources.

The stomach and the body, according to Dr. Pritikin's theory, do not "know" whether the bulk ingested consists of fat or anything else. The body knows only whether it has obtained sufficient bulk to feel sated. Hence the Pritikin principle advocates a low-density, high-bulk diet. This means a diet rich in fruit, vegetables, lean meats and fish, and plenty of nonsoluble fiber, all of which generally promote good health. Processed, high-fat foods, on the other hand, should be avoided--not simply because they have additives and artificial ingredients--but rather because they are low-bulk and high-calorie.

The Pritikin Diet was most popular in the 1970s and is less so today. The Pritikin Diet calls for balanced meals with foods of recognized nutritional value: fresh vegetables, fruit, and above all fiber--which reduces the risks of colon cancer and helps the body remove cholesterol.

Pollotarian Diet

2007-08-25T02:25:00.000-07:00

Pollotarianism (also called pollo-vegetarianism) is a neologism to denote a dietary choice, in which a person does not consume mammalian meat such as beef, pork, and lamb, but does consume chicken. As with lacto-ovo vegetarianism, there are usually no restrictions on non-flesh animal products such as dairy and eggs.

Terminology
Terms for this diet arose in response to growing numbers of people (particularly in the United States) who have restricted diets that do not meet the definition of more restrictive diets such as vegetarianism or veganism. As such, the term pollo-vegetarian (which is sometimes used to describe the diet) is a misnomer because vegetarians do not eat any animal meat; the term pollotarian is accurate.

The word pollo is derived from the Latin for chicken. "Pesce-pollotarianism" (or chickifishitarian) is a pejorative neologism that means one who includes both chicken and fish in their diets as well as non-meats (see flexitarianism), but pescetarianism and pollotarianism are separate entities.

Rationale
There are many rationales for maintaining a pollo-vegetarian diet. One is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [1] [2]

For some the rationale is ethics: believing that either the treatment, or simply the killing and eating, of mass market "meat" mammals is unethical. The rationalization for eating chickens in this case is usually either "I have to eat some kind of meat" (see complete protein) or "chickens are less intelligent than other animals".

Some believe that the treatment (specifically the caging) of mass market meat mammals is unethical, and only eat free-range chickens that are not caged.

References
^ E Giovannucci, EB Rimm, MJ Stampfer, GA Colditz, A Ascherio and WC Willett, "Intake of fat, meat, and fiber in relation to risk of colon cancer in men"., Cancer Research 54, 2390-2397, (May 1, 1994)
^ Frank B. Hu, MD, PhD, JoAnn E. Manson, MD, DrPh and Walter C. Willett, MD, DrPh, "Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review"., Journal of the American College of Nutrition, Vol. 20, No. 1, 5-19 (2001)

Plant-Based Diet

2007-08-25T02:24:00.001-07:00

Plant-based diets are diets that are based on plant foods. Staples of this diet include rice, corn, grain, barley, and potatoes with additional fruits, nuts, legumes, and vegetables.

It is closely associated with vegetarianism and veganism.

Pescetarian Diet

2007-08-25T02:22:00.000-07:00

Pescetarianism (also known as pescevegetarianism[1] or pesco-vegetarianism) is a dietary choice, in which a person — known as a pescetarian — will not eat the flesh of any animals other than fish or other types of seafood. Other animal products like eggs and dairy may be part of a pescetarian diet. Pescetarianism is the chosen diet of some people for various reasons; most commonly cited are health benefits.

Health benefits
One of the most commonly cited reasons is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [2] [3] Furthermore, eating certain kinds of fish raises HDL levels, [4] [5] and some fish are a convenient source of omega-3 fatty acids, [6] and have numerous health benefits in one food variety.[7] Some health websites also state that pescetarianism lifestyle is a more healthy diet than vegetarian and vegan ones[8].

It can be claimed conversely that fish also contain toxins such as mercury and PCBs,[9] though a careful selection of fish can ensure a low-risk or toxin-free product.[10][11]

Comparisons to other diets
Pescetarianism is similar to a traditional Mediterranean diet, which focuses on seafood, grains, fruits, and vegetables. However, the Mediterranean diet does not entirely exclude meat from land animals as pescetarianism does. While pescetarians and vegetarians often cite similar reasons in selecting their dietary choices, pescetarianism is not a type of vegetarian diet.[15] Vegetarians do not consume the flesh of any animal, including sea animals; any diet that includes fish or other sea animals is not a vegetarian diet. However, since pescetarians do not eat mammal-meat or bird-meat, they experience many of the same social pressures as vegetarians, so that the two groups may sometimes have common interests. Occasionally -- and controversially -- terms such as pesco-vegetarian and semi-vegetarian have been used in place of the term pescetarian.

While both groups often cite environmental issues as a rationale behind their diets, pescetarian and vegetarian diets can be each environmentally unfriendly if precautions are not taken, due to the problems of overfishing, by-catch and in both diets, habitat destruction through arable farming. For this reason, some pescetarians focus on eating species that are most sustainably fished and avoid many farmed fish (e.g. salmon).

No-Grain Diet

2007-08-25T02:21:00.000-07:00

The No-Grain Diet is a book and diet plan developed by osteopathic physician Joseph Mercola. He claims that overconsumption of grains and sugars is the cause of many degenerative diseases, such as diabetes and cancer as well as obesity. Recently, he is calling this diet the "Total Health Program" including a 3-stage "Nutrition Plan".[citation needed]

The No-Grain Diet emphasizes organic vegetables with limited fruits, quality meats, eggs and oils such as virgin coconut oil and virgin olive oil. It discourages the eating of any grain-products, sugars, most fish, most polyunsaturated oils and processed foods.

The diet goes against the recommendations of most mainstream nutritionists and dieticians; for example, the American Dietetic Association recommends fish and polyunsaturated oils as part of a healthy diet.[1]

The book was number 5 on the New York Times bestseller list for May 18, 2003.[2]

References
^ Dietary Fats Fact Sheet from the American Dietetic Association. Accessed April 24, 2007.
^ New York Times bestseller list for May 18, 2003. Requires registration to access.

Perricone Diet

2007-08-25T02:17:00.000-07:00

Nicholas Perricone (IPA pronunciation: [pɛrəkon) is a dermatologist who has written several books, primarily on the subjects of weight loss and maintaining the appearance of youth. He is an Adjunct Professor of Medicine at Michigan State University’s College of Human Medicine, from which he received his MD. He has appeared in two special programs on PBS. He sells his own line of skin care products.

Perricone presents himself as a radical in the dermatological community, repeatedly encouraging his audience to challenge the status quo. He compares his work relating diet to skin care with Ignaz Semmelweis's work on hand washing and the spread of disease in the 1800s.

Books
Perricone has written five books. These all take a similar "three-tiered" approach to skin problems. The three tiers are diet, supplements, and topicals. The books share some general recommendations, but each contains unique material.

The Wrinkle Cure
Perricone's first book, The Wrinkle Cure, published in 2001, suggests a diet and products that can allegedly slow, or even reverse, the visible aging process. Some of his most notable recommendations are a diet high in salmon (primarily for its omega-3 fatty acids), supplementation of lipoic acid, and topical application of vitamin C ester and DMAE.

The Perricone Prescription
Published in 2002, The Perricone Prescription, recommends a "rejuvenating" program of diet, exercise, and skin care that is intended not only to improve one's appearance, but also to increase energy and to reduce the risk of several major health problems, including heart disease, cancer, and diabetes. Many of the recommendations, such as a diet high in fish, are repeated from The Wrinkle Cure. The book became a #1 New York Times bestseller.

The Acne Prescription
Published in 2003, The Acne Prescription is a follow-up to The Perricone Prescription targeted at those who are suffering from acne, especially (though not exclusively) those who have older, drier skin that does not respond well to treatments intended for oily adolescent skin. The book is particularly notable for attacking the widely held opinion in the dermatological community that there is, with few exceptions, no correlation between diet and acne, high intake of iodine is an acknowledged exception. Perricone claims that foods do have anti-inflammatory (and therefore anti-acne) and pro-inflammatory effects; which foods fall into which category is somewhat counterintuitive. For example, apples are in the anti-inflammatory food list, while bananas are considered pro-inflammatory. This book's paperback version was released under the title "Clear Skin Prescription" in 2004.

The Perricone Promise
Published in 2004, The Perricone Promise offers a new theory of aging circulating around neuropeptides, and focuses on an extensive diet intended to regulate them. He claims that the diet can be helpful in simultaneously losing weight and smoothing wrinkles, as well as improving one's mood and decelerating aging. New topical recommendations are also included, the primary one being a neuropeptide-based serum exclusively sold by Perricone's company that currently costs $570 per bottle (a 3-month supply), far more than any of Perricone's other products.

The Perricone Weight-Loss Diet
Published in 2000, The Perricone Weight-Loss Diet describes how a version of the face-lift diet introduced in previous books can also be helpful in losing weight without losing body tone. New supplement regimens are introduced along with an updated version of the salmon-rich Perricone diet, as well as several new recipes.

Paleolithic Diet

2007-08-25T02:02:00.000-07:00

The Paleolithic diet (abbreviated Paleo diet) is also known as the caveman diet, prehistoric diet, Stone Age diet, or hunter-gatherer diet. It is the diet of wild plants and animals that various human species (see Homo (genus)) habitually consumed during the Paleolithic period (the Old Stone Age), a period of about 2 million years duration, ending about 10,000 years ago, when Homo sapiens, invented agriculture. The modern version of this diet uses domesticated sources in lieu of the wild sources of the original hunter-gatherer diet.

Those who advocate that contemporary humans should regularly consume a Paleolithic diet base their advocacy on the premise that natural selection had 2 million or more years to genetically adapt the metabolism and physiology of the various human species to such a diet, and that in the 10,000 years since the invention of agriculture and its consequent major change in the human diet, natural selection has had too little time to make the optimal genetic adaptations to the new diet. According to those advocates, physiological and metabolic maladaptations result from those suboptimal genetic adaptations, which in turn contribute to many of the so-called diseases of civilization.[1]

Those considerations give rise to a simple theme for adhering to a Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means that are practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products.[2]

Practices

Foods in the diet
Foods which are included in the diet are ones that can be obtained by using Paleolithic tools and practices, like meat (preferably game, though many followers of the diet eat farmed meat for practical reasons), fish, and gathered or foraged fruits, leaves, and roots of plants, mushrooms, nuts, eggs, and honey.

Some practitioners allow the use of oils derived from those foods which can be obtained and produced through Paleolithic means and are edible in their natural, uncooked state. Examples could include sesame oil, olive oil, and safflower oil, but not oils derived from beans (for example, peanut oil) or grains (for example, corn oil). Others avoid the use of any oil, as it is a processed food.

The non-animal foods available in the diet are the same as those available in raw veganism. However, there are two fundamental differences between raw veganism and the Paleolithic diet: Firstly, practitioners consume meat and other animal products (in fact usually more is consumed than on a standard modern diet, in some cases substantially more). Secondly, any and all food may be cooked if desired.

Foods not in the diet
Vegetable foods which are not edible raw and unprocessed are excluded from the diet. The foods falling into this category are mainly grains (wheat, corn, rice, etc.), starchy vegetables (i.e., beans, and potatoes), certain fruits and nuts (e.g. cashews), and refined sugars. Alcoholic beverages are generally excluded because fermentation is also a form of processing, although some Paleolithic eaters allow certain exceptions (i.e., wine, since fermented (over-ripe) fruit can be found and consumed in small quantities with little ill effect). Dairy products are excluded despite being edible raw, since they cannot be found or consumed easily in nature, at least in any considerable quantity, and are consequently a post-agricultural food.

Intake
The generally prescribed proportions of protein, fat, and carbohydrate are approximately 20-35%, 30-60%, and 20-35% respectively by calories. By calories the diet is commonly around 45-65% animal products and 35-55% plant products. Alternatively, because of the large amount of water in fruits and vegetables, the diet is, by weight, roughly 2/3 plant products and 1/3 animal products.

Consequently, because of the high water content of fruits and vegetables, it is generally accepted that slightly less non-food water is required for optimal health. This is also supported by the fact that fresh water is not always readily available in the wild and that humans must rely on other sources for their water needs. This is not a reduction in need for water, but a shift in where water can be obtained.

The vitamin and mineral content of the diet is very high compared to a standard diet, in many cases a multiple of the RDA.

Food sources and preparation
For many practitioners of Paleolithic nutrition, the foods' source is just as important as the kind of foods being consumed. It is common practice to obtain Paleolithic foods from as natural a source as possible. Farmed meats, especially those organically farmed, are available from many natural sources, from free range poultry to grass fed beef, with many proponents preferring, though not as practical, wild game meats like quail, rabbit, and venison.

It is common practice among Paleolithic eaters that when cooking, unconventional cooking means should be avoided, such as the use of microwave ovens, and that foods are cooked just enough to kill any harmful bacteria that may be present.

Modern-day practitioners of the Paleolithic diet must be careful to get necessary nutrients found in foods that are not on the diet. For example, milk and other dairy products are a major source of calcium and vitamin D for most people following the conventional Western diet. Late Paleolithic people probably got sufficient calcium from wild vegetables and from gnawing the bones of animals they ate.[5] Vitamin D can be synthesized by the body upon sufficient exposure to sunlight, and can be obtained from cod liver oil, and from oily fish such as salmon, mackerel, sardines, and tuna.[8] Since cultivated vegetables have less calcium than their wild counterparts, since excessive exposure to sunlight has been linked to skin cancer, and since it can be expensive to eat fish several times a week, many followers of the diet may choose to take calcium and vitamin D supplements to be sure they get enough of these nutrients.

Ovo-lacto Vegetarian Diet

2007-08-25T02:01:00.000-07:00

A lacto-ovo vegetarian is a vegetarian who is willing to consume dairy products (i.e. milk and its derivatives, like cheese, butter, or yogurt) and eggs. Lacto means "milk" and ovo means "egg".

In the Western world lacto-ovo vegetarians are the most common type of vegetarian. Generally speaking, when one uses the term vegetarian a lacto-ovo vegetarian is assumed. Lacto-ovo vegetarians are well-catered to in restaurants and shops, especially in Europe and metropolitan cities in North America.

Some lacto-ovo vegetarians who are motivated by ethical reasons may avoid fertilized eggs as well as caviar, feeling that both involve the killing of beings or torture and exploitation of source animals.

A lacto-ovo vegetarian usually doesn't eat poultry, meat or fish. However, cross-culturally, different cultures recognize vegetarianism differently. For example, there are many Japanese vegetarians consider fish to be vegetarian, and Indian vegetarians who consider eggs to be non-vegetarian.

In contrast, a vegetarian who consumes no animal products is called a vegan.

In the airline industry a lacto-ovo vegetarian meal is known by the acronym VLML.

Ornish Diet

2007-08-25T01:58:00.001-07:00

The Ornish Diet is a somewhat popular diet that was developed by Dean Ornish M.D. in his book Dr. Dean Ornish's Program for Reversing Heart Disease. It is a diet that is specifically formulated to reverse heart disease but has recently been used as a weight-loss program. This vegetarian diet emphasizes low-fat, filling foods, including legumes and other high-fiber choices.

The Ornish Diet is a very strict one. It places very strict limitations on all foods containing more than very slight amounts of cholesterol and saturated fat. Meat and fish are not allowed, although nonfat dairy products and egg whites are permitted in limited quantities. This diet promotes complex carbohydrates (fruit, grains, etc.) and limits simple ones (sugars, honey, alcohol.) The most controversial part of the diet is its prohibition on nuts and fish, which some researchers claim actually protect the heart. The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates. To complement his suggested diet, Dr. Ornish advocates physical activity and meditation.[1]

To view a talk by Dr. Ornish about his program, visit: [2]

Organic Foods Diet

2007-08-25T01:53:00.000-07:00

Organic foods are produced according to certain production standards. For crops, it means they were grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives.[1] For animals, it means they were reared without the routine use of antibiotics and without the use of growth hormones. In most countries, organic produce must not be genetically modified.

Increasingly, organic food production is legally regulated. Currently, the United States, the European Union, Japan and many other countries require producers to obtain organic certification in order to market food as organic.

Historically, organic farms have been relatively small family-run farms[2] — which is why organic food was once only available in small stores or farmers' markets. Now, organic foods are becoming much more widely available — organic food sales within the United States have grown by 17 to 20 percent a year for the past few years[3] while sales of conventional food have grown at only about 2 to 3 percent a year. This large growth is predicted to continue, and many companies are jumping into the market

TYPES OF ORGANIC FOOD
Fresh food
Fresh, "unprocessed" organic food, such as vegetables and fruits are purchased directly from growers, at farmers' markets, from on-farm stands, supermarkets, through speciality food stores, and through community-supported agriculture (CSA) projects. Unprocessed animal products like organic meat, eggs, dairy, are less commonly available in "fresh" form.

In Australia, organic eggs must be from free-range hens, rather than from battery chickens[5]. Animals for the organic market may not be fed growth hormones or drugs such as steroids or antibiotics.

Processed food
Often, within the same supermarket, both organic and conventional versions of products are available, although the price of the organic version is usually higher (see modern developments). Most processed organic food comes from large food conglomerates[6] producing and marketing products like canned goods, frozen vegetables, prepared dishes and other convenience foods.

Processed organic food usually contains only organic ingredients, or where there are a number of ingredients, at least a minimum percentage of the plant and animal ingredients must be organic (95% in Australia). Any non-organically produced ingredients must still meet requirements. It must be free of artificial food additives, and is often processed with fewer artificial methods, materials and conditions (no chemical ripening, no food irradiation, and no genetically modified ingredients, etc.).

They may also be required to be produced using energy-saving technologies and packaged using recyclable or biodegradable materials when possible.[5]

Okinawa Diet

2007-08-25T01:52:00.000-07:00

The Okinawa diet is a commercially promoted weight-loss diet based on the standard diet of Ryūkyū Islanders. People from these Japanese islands (of which Okinawa is the largest) are reported to have the longest life expectancy in the world. This has in part been attributed to the local diet, but also to other variables such as genetic factors, lifestyle, and environmental factors.

The diet consists of a relatively low intake of calories, with fish and other types of marine foods as some of its main staples. The principal focus of the diet consists of knowing how many calories per gram each food item contains. They posit that there is a tight correlation between the high proportion of Okinawans over 110 years of age and the relatively low caloric density of their diet.

The proponents of this diet divide food into 4 categories based on caloric density. The "featherweight" foods, less than or equal to .8 calories per gram which one can eat freely without major concern, the "lightweight" foods with a caloric density from .8 to 1.5 calories per gram which one should eat in moderation, the "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram which one should eat only while carefully monitoring portion size and the "heavyweight" foods from 3 to 9 calories per gram which one should eat only sparingly.

The typical Okinawan reaching 110 years of age has had a diet consistently averaging no more than one calorie per gram and has a BMI of 20.4. The average overweight 50-year old American of today with a BMI of 28 eats a diet averaging 1.7 calories per gram.

Natural Foods Diet

2007-08-25T01:30:00.000-07:00

Natural foods are foods that do not contain artificial ingredients and are minimally processed. They are usually more nutritious than refined foods. Natural foods do not include ingredients such as refined sugars, refined flours, milled grains, hydrogenated oils, artificial sweeteners, artificial food colors, or artificial flavorings.

Sucanat, stevia, raw honey, agave syrup and maple syrup are sweeteners often used in place of white sugar in a natural foods diet. Sea salt is also preferred over table salt.

Proponents of natural foods diets argue that refined ingredients promote obesity, diabetes, cancer, and heart disease.

Natural food movement
Natural foods were made popular in America and Western Europe during the 1970s. Its principles include avoiding artificial ingredients and 'processed' foods such as refined sugar and white flour.

Food produced or sold according to the ideals of the natural food movement is sometimes known colloquially as 'health food,' although many people also use that term in a broader sense to mean any type of healthy eating.

Although in modern times the natural food diet has largely been only practiced by a minority, it has frequently influenced the way the wider population eats[citation needed].}}.

Many groceries, restaurants and cookbooks utilize and promote natural foods. Natural foods are sold at natural food stores, food cooperatives, and larger chains such as Whole Foods Market.

Mediterranean Diet

2007-08-25T01:20:00.000-07:00

The Mediterranean diet is a modern[1] nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean basin, particularly Greece and Southern Italy.

Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and Red Wine. The diet is often cited as a beneficial one for that it is low in saturated fat and high in monounsaturated fat and dietary fiber.

Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.

Some questions have been raised as to if the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.

References
^ Alberto Capatti et al., Italian Cuisine: A Cultural History, p. 106.; Silvano Serventi and Francoise Sabban, Pasta, p. 162.
Martin Bruegel, "Alimentary identities, nutritional advice, and the uses of history" [1]
Bruno Simini, "Serge Renaud: from French paradox to Cretan miracle" The Lancet 355:9197:48 (1 January 2000) at Science Direct (subscription)

Master Cleanse Detox Diet

2007-08-25T01:18:00.000-07:00

The Master Cleanse detox diet, also known as the Lemonade Diet was created by Stanley Burroughs in 1941 and made popular by Peter Glickman through his book Lose Weight, Have More Energy and Be Happier in 10 Days, which promotes Burroughs' regimen to a modern audience.[1]

The Master Cleanse is said by Stanley Burroughs to eliminate toxins and congestion that have built up in the body.[2] Dr. Ed Zimney has argued that, while toxins (such as mercury from the ingestion of Fish) do accumulate over time, lemon juice and maple syrup could "not in any possible way eliminate any of these toxins." [3]

Recently, the cleanse received media attention as a result of being embraced by some celebrities. The singer/actress Beyoncé did it for 10 days and lost 22lbs (9kg) for her role in the 2006 movie Dreamgirls.[1] Howard Stern's cohost Robin Quivers claims to have lost 73 lb using the Master Cleanse. Similarly, Jared Leto says he lost the weight he gained to play 'Mark David Chapman' (he gained 72 lbs.) all from the master cleanse [1][4]

Supporters of the Master Cleanse have credited it with helping them lose weight, increase energy, and even alleviate some chronic diseases.[5]

The Diet
Although the the recipe varies from source to source the ingredients are generally the same. The Master Cleanse involves eating no solid food. The diet is for a recommended minimum of ten days, although it is not uncommon for people to stay on the cleanse for longer periods of time. In addition, to help elimination, cleansers drink a cup of herbal laxative tea each evening and a saltwater drink or another cup of laxative tea each morning.[2][5]

Criticism
One critic of the Master Cleanse has pointed to an "alarming lack" of essential nutrients, citing a deficiency of protein, vitamins, and minerals such as calcium.[6] As a result of these deficiencies, individuals on the diet may experience dizziness, delirium, and fainting in the short term, with possible damage to the body occurring in longer-term applications.[6] Dr. Joel Fuhrman attributes these effects to detoxification, which he says passes after the toxins are eliminated.[7] Other authors assert the benefits of fasting are related to its lack of nutrients.[7][8][9][10]

People with intestinal conditions such as Irritable Bowel Syndrome may experience added discomfort while on the cleanse. There is a risk that the saltwater "flush" may remove both beneficial and harmful bacteria from the body.[6] A no-food diet may cause the gut to stop passing food, resulting in constipation, or may make the consumption of food immediately after the fast painful.

Medical authorities say that those who try the Master Cleanse to lose weight will gain it back in time.[4] Beyoncé denounced using the cleanse as a weight-loss program, stating, "I wouldn't recommend it if someone wasn't doing a movie ... there are other ways to lose weight."[1] Proponents of the cleanse do not recommend it solely for weight loss, instead focusing on its alleged detoxifying properties.[5]

Dr. Sunil Patel of Halifax's Queen Elizabeth Health Centre and other medical professionals have suggested that the cleanse operates as a placebo and has no other health benefits.[1][3] Others have pointed out that one benefit of the Master Cleanse is that it helps patients re-examine their lifestyle and embrace healthy eating.[6]

Macrobiotic Diet

2007-08-25T01:17:00.001-07:00

Macrobiotics, from the Greek "macro" (large, long) + "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other local foodstuffs (vegetables, beans, etc.). Although in macrobiotics people may opt to use Japanese ingredients (Japan being the cradle of the contemporary Macrobiotics), according to the general guidelines, people should use the ingredients that are found locally (e.g. mustard instead of ginger) and avoid the use of sugar, coffee, and other highly processed/refined foods. Macrobiotics also addresses the manner of eating by recommending against overeating and requiring that food be chewed thoroughly before swallowing.

Low-Protein Diet

2007-08-25T01:15:00.000-07:00

A low-protein diet is a diet in which people reduce their intake of protein. A low-protein diet is often prescribed to people with kidney or liver disease.

Low-Carbohydrate Diet

2007-08-25T01:13:00.000-07:00

Low-carbohydrate diets or low-carb diets are nutritional programs that advocate restricted carbohydrate consumption, based on research that ties consumption of certain carbohydrates with increased blood insulin levels, and overexposure to insulin with metabolic syndrome (the most recognized symptom of which is obesity). Under these dietary programs, foods high in digestible carbohydrates (sugars and starches) are limited or replaced with foods containing a higher percentage of proteins, fats, and/or fiber.

Practices and theories
The term low-carbohydrate diet today is most strongly associated with the Atkins Diet. However, there is an array of other diets that share to varying degrees the same principles (e.g. the Zone Diet, the Protein Power Lifeplan, and the South Beach Diet). As mentioned above there have been diet recommendations that follow the same principles in existence since before the twentieth century. As such it is difficult to summarize all of these diets and draw a sharp distinction between these and other diets. There is, therefore, no widely accepted definition of what precisely consistutes a low-carbohydrate diet. For the purposes of this discussion, we focus on diets that reduce (nutritive) carbohydrate intake sufficiently to dramatically reduce or eliminate insulin production in the body and to encourage ketosis (production of ketones to be used as energy in place of glucose).

Although originally low-carbohydrate diets were created based on anecdotal evidence of their effectiveness, today there is a much greater theoretical basis on which these diets rest. The key scientific principle which forms the basis for these diets is the relationship between consumption of carbohydrates and their effects on blood sugar (i.e. blood glucose) and hormone production. Blood sugar levels in the human body must be maintained in a fairly narrow range to maintain health. The two primary hormones related to regulating blood sugar levels, produced in the pancreas, are insulin, which lowers blood sugar levels, and glucagon, which raises blood sugar levels. In general, most western diets (and many others) are sufficiently high in nutritive carbohydrates that virtually every meal causes substantial insulin production and shuts down ketosis which causes excess energy in the diet to be stored as fat (discussed in the next section). By contrast, low-carbohydrate diets, or more properly, diets that are very low in nutritive carbohydrates, discourage insulin production and tend to cause ketosis which, according to some, can actually cause excess dietary energy as well as excess body fat to be eliminated from the body. Although these diets remain controversial there are clinical studies related to their effectiveness.[20][21]

Low-carbohydrate diet advocates in general recommend reducing nutritive carbohydrates (commonly referred to as "net carbs," i.e. total carbohydrates reduced by the non-nutritive carbohydrates) to very low levels. This means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, and other sweet or starchy foods. Some recommend levels as low as 20-30 grams of "net carbs" per day, at least in the early stages of dieting (for comparison, a single slice of white bread may contain 15-25 grams of carbohydrate, almost entirely starch). The diets often differ in the specific amount of carbohydrates allowed, whether certain types of foods are preferred, whether occasional exceptions are allowed, etc. Generally they all agree that processed sugar should be eliminated, or at the very least greatly reduced, and similarly generally discourage heavily processed grains (white bread, etc.). They vary greatly in their recommendations as to the amount of fat allowed in the diet although the most popular versions today (including Atkins) generally recommend at most moderate fat intake.

As a related note, there is a set of diets known as low-glycemic-index diets (low-GI diets) or low-glycemic-load diets (low-GL diets), in particular the Low GI Diet by Brand-Miller et al.[22]. In reality, low-carbohydrate diets are, literally speaking, low-GL diets (and vice versa) in that they specifically limit what contributes to the glycemic load in foods. In practice, though, the diets that call themselves low-GI/low-GL diets differ from those calling themselves low-carbohydrate diets in the following ways.

1) Low-carbohydrate diets treat all nutritive carbohydrates as having the same effect on metabolism and generally assume that their effect is independent of other nutrients in food. Low-GI/low-GL diets base their recommendations on the actual measured metabolic (glycemic) effects of the foods eaten.
2) As a practical matter, the so-called low-GI/low-GL diets generally do not recommend diets with glycemic loads low enough to minimize insulin production and induce ketosis whereas the so-called low-carbohydrate diets generally do.
Another related diet type, the low-insulin-index diet, is very similar except that it is based on measurements of direct insulemic responses to food rather than glycemic response. Although the diet recommendations mostly involve lowering nutritive carbohydrates, there are some low-carbohydrate foods that are discouraged as well (e.g. beef).[