what is the zone diet and how it works?

The zone diet is the best-selling diet cult to reduce diet inflammation. Developed over 30 years ago by a biochemist, Dr. Barry, the program has had controversies on whether it is based on any scientific base. As its creator confirms, it is a long-term process that proves effective in not only improving your physical state but also ensures that the weight loss comes only from fat and neither muscle nor water. The miraculous transformation occurs in a unique state known as the zone. The zone is an actual physiological state in one’s body, and that can be clinically tested.

The idea is to stay in the zone. In this condition, you increase your chances for a happy, healthier life. You are in control over the diet-induced inflammation and thus to your well-being. So how can you know if you are in the zone? Dr. Barry Sears showed three clinical determinants under which, if the conditions for each are met, then you are safe. Otherwise, you fail.

The first is known the TG/HDL ratio. Your diet induces it. Its ideal value should be less than 1, and it indicates the insulin level resistance in the lover. Consult a doctor to get tested. It is usually included within your cholesterol panel with your normal blood work.

AA/EPA ratio is the second marker. It is affected by your diet and fish oil. The ideal value must be between 1.5 to 3. It signifies the diet-induced inflammation level in your body. Zone labs Inflammation tests determine this ratio.

Lastly is the HbAlc. It is affected by your diet and polyphenols. Its required amount should be 5%. It embodies the Advanced Glycosylated End products (AGE) level that is tied to your body. Just measure your blood sugar levels over a period of three months. Kindly consult your doctor.

The zone aims at restricting the number of calories in the body. Every plate needs to be carefully balanced per meal. To 1/3rd of your plate, add protein, example: fish, egg whites, beef, etc. It need be just about the size of your palm. To 2/3rds of your plate, add carbohydrates. Add lots of vegetables and some fruits. Refrain from sweet fruits and vegetable, like bananas. Avoid starchy foods. Add a little amount of fat. Such include avocado, almonds or olive oil. The objective of a balanced diet is to lower your insulin levels. Sear believes that this is the key to achieving a thinner you.

Balancing your food using the zone diet creates a zone food pyramid, onto which vegetables take the broad base while grains and starches remain at the apex. Maximising your vegetable intakes regulates your hormones in the body. The pyramid also gives a significant balance in the polyphenol levels in your diet. Polyphenol activates the anti-inflammatory genes in your body and controls the bacteria in our digestive system. According to Barry, control your hormonal and polyphenol levels in the body keeps your body at balance and contribute in making you cut up the extra fat.

However compelling the concept of zone diet is, it requires a driving force. Adding supplements to your food gives that extra push into the zone. Supplements give you a clear pathway to achieving the optimum levels in your body. The zone diet provides the following benefits

  • Blood sugar control. Limiting the intake of starch in the body and taking enough vegetables helps stabilize your insulin levels and blood sugar in your body
  • Weight loss. Following the zone, diet has proven to help reduce the amount of fat in the body.
  • Meals. It highly recommends taking regular meals, at least five to six times a day. This is very healthy.
  • Quality. Using the zone diet, a variety of foods are supplied to the body providing the required nutrients. These foods keep the body in balance, assuring proper health.

However, some concerns about it include

  • Hunger. People that follow it take fewer calories than the required leading to starvation.
  • The Kidney. Too much protein intake in the body puts the kidney at risk. This can be severe for some people.
  • Missed Nutrients. Restricting some foods can cause a lack of essential nutrients in the body.

What is the Keto Diet and how it Works?

A keto diet is one where you rely more on fats to provide your body with fuel as opposed to glucose. Most of your diet will then contain more fats, few carbohydrates, and protein. When you are on a keto diet, you consume less of foods such as bread, legumes, rice, milk, cereals, fruits, potatoes, corn, and meat. This forces your body to use fat as the primary source of fuel instead of glucose.

When you eat carbohydrates, this leads to an increase in insulin production which causes you to feel hungry making the body not to use stored fats for energy. Any suppression in calorie burning is unhealthy to your body and can lead to weight gain. When you substitute carbohydrates with fats, you can overcome hunger and enhance the burning of calories and fats.

A keto diet helps lower insulin levels, which helps your body to switch to ketosis easier. Ketogenesis has low tolerance levels to insulin. Low insulin levels in the body force it to start burning fats for energy since it is unable to draw glucose from the blood to keep the cells alive. A keto diet aims at subjecting your body into a metabolic state where fats become the only source of fuel by starving it of carbohydrates rather than calories.

How a Keto Diet Works

In a keto diet, fats contribute the majority of calorie intake per day: 70%, carbohydrates account for 10% while proteins account for 20%. Carbohydrates are the primary source of fuel in the form of glucose, to our bodies. Your body converts the excess glucose into glycogen/adipose tissue and stores it in the liver for use when glucose levels plummet. A decline in the level of glucose leaves us low on energy and in fact, an extreme drop can even make you faint and die. Since your body can only store too many amounts of glucose in the form of fats, it has to use a different mechanism to generate energy in the absence of carbohydrates. Ketogenesis is one of the ways through which the body generates energy by breaking down fats in the liver. Fat is broken down into a form that can be readily absorbed into the bloodstreams, known as ketone bodies. Ketones are residual acids from the burning of fats in the liver.

The breakdown of fats into ketones enables normal functioning in organs that solely rely on glucose such as the brain. Ketosis is the state when your body starts to rely on ketones to sustain its functions. For you to maintain this state, you require to increase fat intake and reduce carbohydrate consumption. Your body can get to the state in some ways. Fasting is one of the ways through which your body can transit into a state of ketosis.

Ketogenesis enhances the rate of metabolism which helps burn more fats and calories. When you feed on carbohydrates, your body’s water retention rate increases to dissolve glucose for easy absorption into the bloodstreams. Unlike glucose, the breakdown of fats during ketogenesis does not require water, which makes you achieve weight loss. It is easier for you to lose weight on a keto diet since feeding on fatty foods keeps you satisfied for long, thus curbing food cravings and overeating. Unknown to many people, keto was designed to minimize seizures and not for weight loss. The diet produces decanoic acid, which when combined with ketones, help minimize seizures.

The following are the benefits of a keto diet:

Mental Focus

A keto diet is used by a majority of people to enhance mental performance.

Ketones provide a steady source of fuel to the brain. When you reduce your carbohydrate intake, you minimize blood sugar spikes which help increase focus and concentration.

Increased Energy and Normalized Hunger

Fats are a more reliable source of energy compared to carbohydrates. Thus, a keto diet will leave you energized for longer. Additionally, fat is naturally more satisfying than carbohydrates which end up leaving you satiated for longer.

Cholesterol & Blood Pressure

A keto diet helps lower triglyceride and cholesterol levels. Saturated fats are the primary cause of arterial buildup which can lead to cardiovascular diseases. A low-carbohydrate diet helps raise High-density lipoprotein (HDL) levels while lowering Low-density lipoprotein (LDL) levels.

what is the Atkins diet and how it works?

The Atkins diet is a low carb diet, commercialized as a weight loss program. It grew to popularity in the year 1972, after Dr. Robert Coleman Atkins, a cardiologist, published a best-selling book about it. Over the years, the Atkins diet has had controversies over its effectiveness in weight loss. Some even say it is dangerous to one’s health. The menu is based on a theory that so long as you avoid foods that are high in carbs, you can take as many proteins and fat as wish and still lose weight.

The human activists had initially regarded the program as unhealthy due to its saturated fat content. This led to a study, research and even hypothesis taken over the years. Saturated fat does not harm the human body, and with keen evaluation, the diet has significant results on weight loss and the control of blood sugar. Testimonies about the program are remarkably positive. Blood tests of a few who have tried the system show an improved HDL cholesterol levels in their bloodstream.

Dr. Atkins argues that the main reason for the increase in weight is the ingestion of refined carbohydrates, sugars, flour, and high-fructose syrup. Essentially, anything with a high carb content. The solution to this predicament is a metabolic process known as ketosis. When someone is under the program, the body burns down the stored body fat, instead of ingested glucose, or sugar. After eating carbohydrates, sugar is absorbed in the bloodstream. This triggers the body to produce insulin. If you are under this diet, the insulin levels remain low in the body, as if you have not eaten. This triggers the authority to use stored fat as its fuel. This reverse mechanism is ketosis.

According to Atkins, the advisable carbohydrates are low glycaemic foods. The glycaemic index is a standard scale that ranks foods based on how quickly they raise insulin levels after eating. Foods with high glycaemic index include white bread and candy. The Atkins diet is a 4-phase plan.

  • Phase 1: Introduction

Limit your calorie consumption from carbohydrates to under 20 grams every day for two weeks. Eat high-protein, high-fat foods with low-carb vegetables, especially leafy greens. This is the beginning of weight loss.

  • Phase 2: Balancing

Gradually add fiber-rich foods with high nutrients. That is nuts, low-carb vegetables, and a few fruits. The best schedule to include them is 25 grams within the first week of the phase and 30 grams during the second week and the consecutive weeks until the person stops.

  • Phase 3: Fine-tuning

During this phase, you are very close to your ideal weight. Slowly increase your carbs intake by around 10 grams per week until the weight loss slows.

  • Phase 4: Lifetime maintenance

This is the goal phase. Take a broader range of carbs. Monitor your weight carefully to ensure it does not hike again.

The phases may seem rather complicated to accomplish, and some may skip some. However, it is easy to keep losing weight provided you follow a good meal plan. Adding vegetables and fruits from the start has shown to be effective. Here are foods that are best to avoid during the program:

  • Grains such as spelling, wheat, rye, rice, and barley.
  • High-carb fruits. These include bananas, apples, pears and oranges
  • Sugar. Avoid soft drinks, cakes, candy or even fruit juices
  • Legumes. Beans, lentils, and chickpeas are best to avoid
  • Starch. Do not ingest potatoes, sweet potatoes or any starch.

The recommended foods to take include:

  • Meats. Beef, chicken, pork or and all others are healthy to take
  • Seafood. Salmon, trout and fatty fish species.
  • Dairy products: Butter, Cheese, Cream and yogurt have high-fat contents.
  • Nuts and Seeds. Macadamia nuts, Almonds, Sunflower seeds, etc.

The Atkins diet works and is effective. Its objective is to prevent health-related conditions, including, diabetes and high blood pressure. Loss of weight is easily achieved using this program. Research indicates that most people following the program have better cholesterol and blood pressure levels than those on other diets.

However, it is advisable to increment your diet content with supplements to ensure that you acquire necessary nutrients in the body. As the body uses the fat in the body, expect dizziness, fatigue, and headaches during the initial stages.

What is a DASH Diet and How Does It Work?

Originally meant to high blood pressure or hypertension, the Dietary Approaches to Stop Hypertension is a healthy recommended to anyone who wants to lose weight or suffering from a chronic disease. Additionally, research shows DASH improves insulin sensitivity. It also manages cravings. You don’t need to worry about the junk. DASH is a rather enjoyable, straightforward and consistent diet program that doesn’t need you to follow the strict ever progressing rules of healthy living.

This diet originated from an observation made by researchers; vegans are hardly diagnosed with high blood pressure. The DASH diet is comprised of whole grains, low fat or non-fat diary vegetables, fruits and lean meats. Diet plays a crucial role in high blood pressure development. People ailing from high blood pressure have higher chances of suffering from health conditions like kidney failure, stroke, and heart disease. DASH was thus designed to lower blood pressure. It offers numerous benefits and also recommended for prevention of diabetes, osteoporosis, and cancer.

How the DASH Diet Works

The diet is rich in magnesium, potassium, fiber, and calcium in addition to other nutrients but cutting down on sodium intake. You do not entirely stop consuming sodium but you should not exceed 1500mg. It is easy to add a DASH twist to your eating regimen:

  • Dump refined grains, go for whole grains
  • Eat more natural products and vegetables
  • Get low-fat or no fat dairy items
  • Use vegetable oils to cook
  • Pick lean sources of protein like beans, fish, and poultry
  • Avoid foods with high sugar levels including sweetened beverages
  • Keep off saturate fats, red meats, palm, palm kernel, and coconut oil

DASH diet focuses on portion control. You should not starve yourself but aim at eating less. Various servings are restricted to limited amounts. The diet outlines the types of food you should eat and the number of servings to consume daily or weekly. Here are a breakdown and basic guidelines of a DASH meal plan

5-7 Grain Servings per Day

Think bread, cereal, and rice when you talk of grains. The servings should be split between snacks and meals. One grain serving is equated to half a cup cooked cereal, pasta or rice, a single slice of bread or an ounce of cereal. All grains need to be whole as they are rich in vital nutrients and fiber. Use wheat bread and brown rice. Tone down on fatty grain accompaniments like cream cheese and butter.

3 to 7 Vegetable Servings Daily

Vegetables like tomato, broccoli, sweet potatoes, lettuce, spinach, and carrots are sources of vitamins,, and minerals including magnesium and potassium. Vegetables are easy to incorporate into meals. A vegetable serving translates to a cup of diced vegetables, cooked or raw. They should not be taken as side dishes. You may serve them with noodles or rice to make it a complete meal. If you use canned or frozen vegetables, look out for salt or sodium labels.

5 to 7 Fruits Servings Per Day

You can have a piece of fruit as a snack or after meals. It is recommended you eat edible peels as they are rich in fiber

1 to 3 Diary Servings Daily

Dairy products are a major source of vitamin D and calcium. Ensure they are low in fat or fat-free. One serving includes a cup of yogurt or a glass of skimmed milk.

2 Non- Vegetarian Servings or less Daily

Cutting the chicken and meat is a good DASH approach. Seafood like Salmon, Tuna, and Herring are sources of fatty acids. Roasting and baking are the preferred cooking methods.

4 to 5 Nut Servings per week

Nuts are incredibly rich in minerals. Almonds, lentils, nuts and kidney beans should only be consumed a couple of times. One serving is simply a water glass of nuts.

5 or Fewer Servings of Sweets Weekly

Sweets are enticing but indulging less will do you better. They are high in calories which the DASH diet is trying to eliminate. Go for healthier options like jelly beans, popsicles, low-fat cookies, and graham crackers.

The best and most effective DASH diet approach is introducing new recipes and foods to your diet slowly. Get creative with your meal plans. Do not forget to exercise!

What is a paleo diet and how it works?

Are you concern about your eating diet? How we eat or even what we consume within our bodies determines our health status. However, the internet site offers answers to all your problem questions and even doctors give counsel on the eating habits. Red meat is harmful to the body since it causes liver and heart problems. We need to check on our diet, if it is well balanced or it only contains a lot of calories. Calories are harmful to the body since it causes heart diseases and other body problems. However, Paleo diet involves ingestion of unrefined foods which causes people to lose weight and too much of it leads to heart problems. Not only should we check on our diet but also focus on doing body exercises in order to maintain body fitness.

Paleo diet

Paleo diet was recognized as the world’s most essential diet in the year 2013. However, Paleo diet is believed to have originated from our descendants on the basis of the fact that they did not suffer from similar diseases as the modern human beings. This diet involves feeding of unprocessed plants and animals such as vegetables, eggs, fruits, seeds and meat. This eating style contains essential qualities of foods such as proteins, healthy fats and vegetables. This diet is important on the fact that it helps people to lose weight as it contains high proteins and thus may reduce one’s appetite. Despite the fact that Paleo diet helps people to lose calories from their bodies it has various side effects. Dairy constraint causes calcium and vitamin D deficiencies leading to menace to the bone health. Also, it affects the kidney and may cause heart diseases such as cancers. Also, it causes low blood sugar level, lack of energy and bad breath.

How it works

Paleo diet works in an amazing way where it causes loss of pounds. It is recognized among the health professionals and other nutrition organizations. People have different believes about it where it is considered either healthy or harmful to the body. This diet only allows you to eat the essential foods and improve the health issue through elimination of high fats and processed foods. Processed foods are dangerous since they contain a lot of calories and have little nutritional value. However, it requires the normal physical exercises to ensure the body is healthy. However, the diet should contain calcium and other nutrients. This diet can either be essential or not for heart health especially with the type 2 diabetes depending on one’s eating approach. Eating too much of red meat is dangerous for the heart which causes damage to it. Read meat causes an attack on the liver and muscle cells leading to a risk factor for the metabolic diseases.

However, grains contain cholesterol levels that cause reduction of obesity, stroke and diabetes of type 2. Paleo diet helps in the control of the body blood sugar which lowers one’s blood pressure. Also, the cholesterol drops causing improvement on the health status of both men and women. Also, studies have relieved that Paleo diet causes reduction of the waist perimeter which shows the minimization of the risks to acquire diseases such as diabetes and cardiovascular diseases. Also, this diet works when people carry out the normal body exercises to ensure fitness which leads to the reduction of the blood triglyceride levels within the body. Also, it improves on the insulin level and sensitivity factor of the body. This diet works effectively if the instructions are met and people avoid consumption of too much of red meat.

Conclusion

In conclusion, Paleo diet causes great improvement strategies in the loss of weight and glycemic control. However, it also leads to harmful effects such as cardiovascular diseases and heart problems. It is very essential in the treatment of type 2 diabetes through lowering the blood sugar levels. Body exercises are essential since they ensure body fitness and burning of the excess calories. Also, consumption of red meat is harmful to the body since it causes heart problems. Diabetes is caused by high or low blood sugar level within the body thus Paleo diet helps in the control and regulation of insulin within the body.

What Is a Low-Carb Diet and How Does It Work?

One of the most important priorities you should consider is to maintain a healthy weight. The best way to lose weight is by including low-carb foods in your diet. Low-carb foods ensure that you take the right amount of carbohydrates to prevent excessive weight gain. Here’s everything you should know about these foods.

What is a Low-Carb Diet?

A low-carb diet emphasizes foods rich in fat and protein. It limits carbohydrates such as those found in starchy vegetables, fruits and grains. You can stick to a number of low-carb diets when you want to lose weight. However, each diet has different restrictions depending on the amounts and types of carbohydrates one can eat.

Most people prefer having a low-carb diet specifically for losing weight. Besides weight loss, low-carb diets can promote the body’s metabolism and immunity. They can reduce the risk factors associated with metabolic syndrome and type 2 diabetes.

Why Follow a Low-Carb Diet?

Your reasons for following a low-carb diet may depend on several factors. You may enjoy taking the food amounts and types featured in the diet or want to change your eating habits. The diet can also work for you if you want to avoid certain carbohydrates that make you overweight. If you have health conditions such as heart disease or diabetes, consider checking with your doctor before following the diet.

Diet Specifications

A low-carb diet, as the name suggests, aims at restricting the amount and type of carbohydrates introduced to the body. Common sources of carbohydrates include beverages and foods. The cabs can either be complex or simple. You can also classify them as complex natural (beans or whole grains), complex refined (white flour), simple natural (fructose in fruits and lactose in milk) or simple refined (table sugar).

Carbohydrates naturally occur in grains, seeds, and nuts. You can also find them in milk, vegetables, fruits, and legumes (peas, lentils, and beans). White flour and sugar contain refined carbohydrates. Other processed foods with refined carbohydrates include drinks, sugar-sweetened sodas, candy, cake, cookies, pasta, and white bread.

How Do Carbs Help the Body?

The body relies on carbohydrates as the primary source of fuel. During digestion, the body usually breaks down starches (complex carbohydrates) into simple sugars. After digestion is complete, the simple sugars get into the bloodstream as glucose (blood sugar). It takes the body quite some time to digest complex carbohydrates. The carbs help make the body bulk and facilitate other bodily processes.

Your body may release insulin to counter the increased blood sugar levels. The produced insulin makes it easier for glucose to reach the cells of your body. Part of the glucose helps you engage in physical activities such as jogging or doing chores.

The cells, muscles, and liver usually store the remaining glucose for later use. The body can also convert the extra glucose to fat. A low-carb diet decreases the carbohydrates introduced in the body hence lowering the insulin levels. In this case, the body will derive energy from burning stored fat, which causes weight loss.

Foods that Comprise a Low-Carb Diet

A typical low-carb diet comprises of non-starchy vegetables and proteins such as eggs, fish, poultry, and meat. The diet limits or excludes most starchy vegetables, pasta, sweets, bread, fruits, some nuts and seeds, legumes and grains. Your low-carb diet plan can allow small portions of certain whole grains, vegetables, and fruits.

You can follow a low-carb diet by consuming 20 to 60 grams of carbohydrates a day. Such a diet can provide you with 80 to 240 calories. Most low-carb diet limit the amount and type of carbohydrates people take during the initial phase and then increase the amount of the carbs gradually.

Potential Risks

When you drastically and suddenly limit the intake your intake of carbohydrates, it’s possible to experience a number of health effects. They include diarrhea, constipation, skin rash, and fatigue. You may also experience muscle cramps, weakness, bad breath, and headache. Following some low-carb diets may expose you to gastrointestinal disturbances, bone loss, vitamin deficiencies, and mineral deficiencies.

Conclusion

When you choose a low-carbohydrate diet, take note of the proteins and fats. Consider taking meals with healthy proteins and unsaturated fats. Limit the number of processed pastries and crackers, high-fat dairy products and meat you take.

10 Tips to Detoxifying Your Body

Basically, detoxification means cleansing your blood by eliminating impurities from the blood in the liver where toxins are made. The body also removes toxins through the skin, lymphatic system, lungs, intestines and kidneys. However, when these organs are not functioning correctly or damaged, impurities are not well filtered, and our bodies become adversely affected.

Additionally, our bodies can also become overwhelmed due to the high volumes of toxins exposed by air such as chemical trails, pollution and other toxins, food such as preservatives, pesticides, chemicals, and genetically modified ingredients, and other drugs and pharmaceuticals. The actual healing requires detoxification of both the body and mind. Below are ten tips for detoxifying your body.

  1. Step up your water intake

Start your day with a glass of fresh water or juice from a freshly squeezed lemon. This alkalizes the body by flushing out toxins. Also, for better results, you can add a tablespoon of apple cider vinegar to the glass of fresh water. Take your water intake to an entirely new level because staying hydrated is essential to any successful detox. After every meal, ensure you drink a glass of water as well as thought the day. Drinking significant amount of water contributes to the proper functioning of circulatory, respiratory and digestive system and also helps to clear up your skin.

  1. DE-stress

When you are stressed out, the body releases hormones such as cortisol and adrenaline. Over time, these hormones build up, and they act as toxins, and they can contribute to a blah or overwhelming feeling. Try overcoming stress by changing the way you respond to stress. When you experience a rise of body pressure, try taking three deep breaths. Know how to respond to other people actions because you have no control over them. Learn to react calmly.

  1. Avoid environmental toxins

Stay away from smog, colossal smoke and harsh chemicals such as commercial cleaning products. Baking soda and distilled white vinegar make excellent all natural home cleaners to use when you are detoxing.

  1. Drink a freshly made vegetable juice daily.

In your diet include a lot of greens such as cilantro, spinach and kale. It is advisable to begin your day with juice made with cilantro, kale, beetroot, turmeric, ginger, lemon, carrot, and apples. When the seasons change, some of these ingredients may also vary.

  1. Minimize or eliminate white flour and white bread.

White flour acts like adding glue in your body, and it can alter how the digestive system functions. It can lead to digestion disorder making it difficult to have normal bowel movements. Replace white flour with other flours such as cornmeal, buckwheat flour, brown rice flour, quinoa flour, kamut flour, and spelt flour. Also, switch from white bread to whole grain or brown bread.

  1. Take a probiotic supplement.

It is advisable to eat foods containing live cultures such as kefir, Greek yoghurt or cultured vegetables. They include a beneficial bacteria which kills harmful yeast and bacteria which assists in healing the lining of the intestines.

  1. Practice yoga

Yoga is one of the most excellent forms of exercise around when it comes to detoxifying your body. Yoga focuses on the connection between your body and mind, helping you to coup with the day to day stress and focuses on your movement and breath. Practising yoga is a cleansing and stimulating exercise for your mind and muscles. Additionally, when you sweat, you will be removing toxins via your skin.

  1. Get a massage

While massage helps you to relax, it is also a manual way of eliminating the toxins that have built up in your muscle tissues. It is also an excellent way of improving your blood circulation. You can visit a massage, or you can do it yourself with your hands, a foam roller or a tennis ball. To ensure the successful elimination of toxins, drink more water to flush out toxins as they are being released into the bloodstream.

  1. Try acupuncture

Now it is the perfect time if you have never tried acupuncture before. It involves the use of small needles to loosen pressure points in your body that might be blocked by toxins. According to research, the blockages can result in various health problems from arthritis to headaches.

  1. Eat right

During your detoxification process focus on eating a clean diet filled with whole foods. Focus on lots of fibre, lean meats, hearty greens and avoid all processed foods.

What is a Cleanse Diet?

Cleanse diet is a modified type of diet to ensure faster weight loss. Clean diets are usually brief and usually involve specific sets of instructions to achieve a particular goal. Those advocating for clean dieting typically claim that it melts the fat in your body and cleanses the body of toxins. Scientifically these claims remain unproven as of now.

Ways in which it is carried out

Cleanse diet can be carried out in three main different ways including;

  • – Taking large amounts of water, fiber, and juice
  • – Following a strict data that eliminates major solid foods
  • – Using medical, herbal or laxative preparation.

Do cleanse diets work?

Cleansing diet usually works by removing materials from the bowel. Cleanse diet is easy to follow for most people as it involves the gradual change of your diet. You usually change your diet from eating heavy solid foods to eating the healthy less dense foods. In the first two days, you cut out on alcohol, caffeine, processed foods, added sugars, and meat and focus on eating more raw foods including vegetables and fruits. In the third day, you start taking out the liquid diets including soups and broths. You also continue taking the raw food but reduce their intake by half proportion. On the fourth day, you start drinking only water and juice including mango juice or orange juice. You can also add maple syrup to the juice to increase the needed calories. During the fifth day, you start following the cleanse diet. However, claims that cleanse diets prevents colon cancer and achieves long-lasting weight-loss has not been scientifically proven as of now.

Routine

After starting out in the cleanse diet, you should always stick to your routine to ensure positive results in your diet. Failure in following the routine lead to inconsistency in your weight loss strategy. You can also serve recipes below when you feel hungry;

  • Two tablespoons of lemon freshly squeezed
  • Half teaspoon of cayenne pepper
  • Two tablespoons of pure maple syrup
  • Eight ounces of pure water

Mix the above ingredients and feel free to drink it whenever you feel hungry. You should ensure that you take at least six servings a day. An additional quart of warm salt water will also help to stimulate bowel movements for you.

Weight loss

Cleanse dieting according to Linda Page, Ph.D. holder and author of the book Detoxification means detoxifying your body to recharge and rejuvenate it. Clean dieting usually focuses on replacing highly allergic foods with less dense, whole foods to help improve your overall health. Weight loss is a common goal of clean dieting, but it can also be used to treat other digestive orders and certain food cravings.

Other benefits

Other benefits include;

  • – Assists in removing cravings of some foods
  • – Assists in some common stomach problems

Special considerations

It is important to talk with a healthcare professional before undertaking a cleanse diet. This is necessary especially if you have any of the following conditions below:

  • – Pregnant or breastfeeding
  • – Suffering from major diseases such as kidney, heart or liver disease
  • – Taking any other medications or herbal products. This is because the interaction of the cleansing medication or food’s interaction with the medication or herbal products may cause serious health problems.

Are cleanse diets safe?

Cleanse diets are safe if carried out for a short period. If however, you continue the diet for a long period serious health issues and complications may occur including nausea, lack of energy, vomiting, and dizziness. Cleansing can also cause the change in healthy bacteria that are found in the colon which can lead to more serious effects including:

  • – Low or high blood pressure
  • – Vitamins and mineral deficiencies
  • – Dehydration
  • – Change in the electrolyte levels
  • – Low blood sugar

What to eat

During the cleanse diet period ensure that you eat less dense solid foods. Liquid foods should also contain fewer calories to ensure that the burned calories are not replaced by taken in calories. You should also consider taking a well-balanced diet that includes different types of foods, fluids, and fiber that are good for your health.

Conclusion

The cleanse diet involves using a combination of dietary practices and restrictions. However, you should consider taking the cleanse diet for only short periods of time since carrying out for a long amount of time can lead to lacking vital nutrients of the body. Also, you should ensure that you consult a healthcare professional before starting out on a diet.

8 Reasons Why Your Diet Plan is Not Working

It is unfortunate that some you might experience frustration when your diet plan fails to give the expected results. Most of the time, the negative effects are your making, although there is a chance that you might be doing the correct things and yet not see any progress in your mission. Weight loss is more than exercise and being on a diet plan. The following are the reasons why your diet plan might not be working:

  1. Picking a Diet Plan That is Hard for you to Follow

Picking a diet that is not sustainable for you for long can fail to help you lose weight. Your diet plan should be able to fit with your preferences and lifestyle. Wrong diet plans only work in helping you lose weight for a short time, and then you end up gaining more weight upon failure to sustain. You should pick a diet plan that you can comfortably accommodate for the rest of your life. Consistency is critical to help your body maintain basal metabolic rate thus help you lose weight and remain in shape.

  1. Low-Calorie Intake

For you to lose weight, more calories must be burnt relative to your consumption. Men require a daily calorie intake of between 2,200 and 2,800 while women need between 1,600 and 2,000 to maintain the necessary energy levels. Daily calorie intake that is below 1,200 for women and 1,400 in men can have negative implications on your health such as malnourishment thus, interfere with the working of your diet plan. Your body reacts to low-calorie intake by slowing down on the rate of metabolism and starting to store sugars and fats instead of burning them for fuel. Again, your muscles begin to break down to cover for the decline in calorie intake leading to food cravings. Food cravings will undoubtedly make your diet plan fail, and you will gain even more weight.

  1. Lack of Exercises

You require to exercise for your diet plan to work. Exercises enhance the body’s rate of metabolism. Your body mass index influences the number of calories your body burns even when you do not exercise. Lack of exercises makes your muscles wear down which affects the burning down of calories. Being on a diet plan but fail to exercise is thus counterproductive due to muscle loss.

  1. Your Body Could be Resistant to Insulin

If your body is resistant to insulin, it tends to be more active in calorie storage rather than burning them down. Accumulation of fat will lead to an increase in weight. To overcome this resistance, eat more carbohydrates and do a lot of exercises.

5. Lack of Enough Sleep

The time when your body requires to sleep and eat is regulated by hormones. Circadian rhythms make our bodies to function at optimal levels when we have a similar pattern for meals and sleep. Sleep deprivation causes weight gain.Additionally, lack of enough sleep can cause you to be stressed which can increase food intake.

  1. Working on a Limited Diet

Feeding on a limited diet deprives your body of essential macro and micro nutrients that are required for optimal performance. You should be diverse in your meal plans to help the body receive all the needed nutrients including minerals and salts which are useful in enhancing other body functions such as water intake which helps improve the rate of metabolism and reduce cravings for junk foods.

  1. Feeding on a Wrong Diet

Your diet should be guided by metabolism and body type among other factors. Consumption of whole foods is vital in contributing to weight loss. Consume foods high in carbohydrates when you have intense exercises to energize the body and foods high in proteins and vitamins during resting days.

  1. Having a Medical Condition or Taking Medication

You might be having some medical conditions that make it hard for you to shed weight. However, this only affects a small percentage of the population and are more inclined to individual lifestyles. You should talk to your doctor if you think that you might be having a medical condition that is negatively impacting on your weight loss plan. Medications can contribute to weight gain due to the various side effects they have on the body including weight gain and loss. You should find out the potential drawbacks of the medications you are using when on a diet plan.