Unfortunately it’s not that cut and dry; that notion may not be all that true. Some diets are too extreme to help take weight off and keep it off by a complete change in lifestyle.  If a diet doesn’t provide a consistently attainable ideal, how can it possibly be a long term success?

What does it mean to have a truly healthy diet though?

Which diets are lifestyle changes, bringing a healthier life and making it seem like the changes were minor?

Let’s explore 10 concepts that have emerged as healthy diets, bringing a new reality to long term effective results that give you the body you want, and the health you deserve.

ABS Diet

The Abs Diet is the all inclusive lifestyle plan presented by the people at Men’s Health (don’t worry ladies, there is an Abs Diet that is built specifically for you too), built to get you fit, by keeping your satisfied.  It certainly sounds like a good idea, right?  The premise behind the Abs Diet is to change the way you look at food and activity, and bring the two into harmony by outing high quality food prepared in healthy ways, with custom tailored exercise.  The Abs Diet is about making sense of the foods you eat and how they help your body, not keeping you from eating things, but encouraging you to eat some really delicious things.  The benefit of the Abs Diet, is that it’s repeatable, available to you anywhere, doesn’t require specialty products and promotes enlightenment in a variety of areas.  It’s a fun approach to understanding health, that just so happens to have the added benefit of helping you lose weight and life a healthier life.  It’s a simple concept, but it’s backed by a ton of resources which help you to stay engaged and make the job of reprogramming your instincts towards food an easy task.  The “Power 12” is a set of twelve distinct foods built to maximize your body’s function and help you return to simple foods with simple preparations that don’t leave you craving anything except more success in the program.

Dash Diet

Forget celebrity endorsements with the Dash Diet: it’s all about all-star professional medical organizations like the American Heart Association among others.  There is a big emphasis on lowering blood pressure and cholesterol with the Dash Diet, and doctors have endorsed it in a big way across all specialties because it promotes an excellent recipe for success.  The idea behind the Dash Diet actually is just that: a way to reduce blood pressure and cholesterol and promote heart health, but with that come additional benefits, including substantial weight loss.  The Dash Diet increases vegetable and fruit bulk and fiber to keep calories low and negate the fat and sodium and the fiber both fills you up and keeps the cravings to a minimum. There are less calories from carbs and more from fiber rich foods and leaner proteins, so you get a fresh and satisfying variety of food to choose from; the carbs in the plan are those which make the most sense for your body, like whole grains. The Dash Diet doesn’t just transform your waistline; it ensures you have a healthy heart and a body functioning at peak capacity for years to come.

Read more on the Dash Diet for Hypertension

Flat Belly Diet

Finally a diet made specifically for women by people who have been in the business of “women” for about as long as anyone.  Prevention Magazine has endorsed the flat belly diet because it’s in line with the expectations of women everywhere, and it’s achievable. It’s about blasting belly fat, and not requiring a ton of complex and hard to do exercises. It’s got results and it has the infrastructure and support group to keep you motivated.  Can you imagine eating Dark Chocolate, peanut butter and avocados on a diet? Well you can start imagining, because the Flat Belly Diet incorporates the same monounsaturated fats like those found in these delicious foods to knock the pounds away from your belly.  The flat belly diet is about giving your body the necessary tools to do the work for you, and doing it in a way that keeps your involved, comfortable and allows you to see benefits early on.  The results don’t lie, and the community of support is large, so women everywhere can help to motivate and congratulate each other as they see success in the Flat Belly Diet.

Glycemic Index Diet

Don’t’ feel like sacrificing carbs, cutting fat or counting calories? Then the Glycemic Index Diet is probably one worth considering; it’s based on the science of blood sugar and proper regulation of important processes in your body.  Your blood sugar an insulin levels have a dramatic impact on your body’s ability to maintain weight and burn fat, when you regulate the spikes in blood sugar and insulin like the Glycemic Index Diet can do, you avoid insulin resistance, a major contributor to health problems including weight.  The reasons for results on the Glycemic Index Diet is more than just about blood sugar though; the better quality carbohydrates that come naturally when looking for lower index foods keep you fuller longer and lower cravings, not to mention it doesn’t take away anything from you, so the psychological effects of “dieting” don’t really come into play.  When you combine a well regulated blood sugar and insulin level with high quality foods which promote better functionality in your body, the diet becomes a way of life.  When you are achieving results for little work it’s a lot easier to stay focused on the task at hand: regaining optimum health.

Mayo Clinic Diet

You might be surprised to find that a diet named after one of the most progressive and technologically advanced medical treatment facilities in the world is about as straightforward and simple as a diet plan can be.  The Mayo Clinic Diet is built on balance and healthy choices.  A Healthy Food Pyramid shows the idea of balance in its design, but it’s just one variable in the balanced equation of the Mayo Clinic Diet.  It includes choosing better foods and eating the proper portion sizes, exercising and understanding the different habits’ effect on your body, all of which add up to longstanding and gradual improvement on health and effective weight management.

Mediterranean Diet

Are you a foodie who enjoys a great glass of red wine and a drizzle of high quality olive oil?  Do you love intense flavors but not feeling overwhelmed by what you eat?  How about a diet that doesn’t limit the bright flavors and healthy fats your body craves, but instead uses those things to help knock away the pounds? The Mediterranean Diet gives a “dieter” a real lifestyle change that introduces fresh, clean and bright foods to the everyday menu.  With the Mediterranean Diet, healthy fats, big flavors from fresh herbs and grains, legumes and nuts bring an appetizing and easy to follow program that makes interesting and fulfilling eating a focal point of an excellent diet plan.

Read more on Mediterranean Diet

Ornish Diet

What’s not to love about the claims for the Ornish Diet? It says that it’s a proven plan to having your feeling better, living longer losing weight and improving health.  Specifically it uses solid science to reduce blood pressure and group foods into healthier choices.  The solid engineering of the plan is what makes the Ornish diet a contender in this list; it’s built to give you everything you need, but makes it easy by interpreting the science through groupings.  These groups of the Ornish Diet will put you within reach of high quality foods in portions and with special nutrients that will help stoke your body’s internal tools to promote success.  The Ornish diet is similar to the Dash Diet, and happens to be one of the more versatile diets, so vegans, vegetarians and those with food restrictions or religious or cultural limitations can usually find an excellent amount of variety and success on the Ornish diet.

Read more on Ornish Diet

TLC Diet

Therapeutic Lifestyle Changes: that just sounds great.  It’s such a positive and calming message sent through the name of the lifestyle plan built to harness the natural benefits of feeding your body well and letting it heal itself and improve your health.  It wasn’t made specifically for weight loss, but rather for lowering cholesterol, it’s a bona fide low fat diet.  The premise is to make you aware of the things going into your body and their effects on your life.  If you can read a label, you can succeed with the TLC Diet.  It’s all about understanding and using that knowledge to promote incredible health and the natural beneficial responses of your body to heart healthy foods.

Read more on TLC Diet for High Cholesterol

Weight Watchers Diet

The NEW and improved Weight Watchers Diet is here. Since 2010, the Weight Watchers diet has been using a unique set of variables to promote healthy lifestyle and give real results.  Guess what? It’s one of the most popular diets in the world.  Nothing can stay that big for that long unless they can prove their viability.  They still employ the points system, which takes the guess work and the guilt out of eating.  How comforting is it to know that if you just eat what you  want you can still control your weight and live healthier?  Eat what you like, and if you want more you can eat a ton of big juicy and delicious fresh fruits and vegetables, because they don’t contribute to your points totals anymore.  It’s like a bonus, and you’re still seeing results.  The “points” system assigns a specific value to normal foods so you can chose how to divvy up your eating throughout the day.  The things most dieters see as diet killers, are just a bit more points, but aren’t off limits.  The Weight Watchers diet is like a no failure way to keep eating what you like and lose the pounds. Ingenious, especially the part where you get all the integrated support and resources included with the program.

Zone Diet

Something as simple as reducing cellular inflammation can help you to live a healthier lifestyle and drop weight? According to the minds behind the Zone Diet it’s all about the cellular inflammation, and it’s easy to control.  Understanding the body’s response to pain, and supplements play a big part in the Zone diet, but the key is changing diet to improve the symptoms and treat the causes of inflammation, which according to some pretty smart people is the cause of just about everything health related.  There is more science to back it than could be written in a few paragraphs, but suffice it to say. The Zone diet reprograms your body through some basic formulas and ideas like the 40:30:30 principal which derives that percentage of total daily caloric intake from Carbs, Proteins and Fats.  But it’s a full regimen for healthy living too, as it emphasizes fat loss by diet change and by replacing fat with muscle mass.  With the Zone Diet, there is a key to burning fat stores as energy, because the Zone Diet team feels that it’s impossible to store and burn fat at the same time, so why store it when you can burn it.  Take away all the science, and that one idea makes a lot of sense by itself.

Read more on Zone Diet

All of the diets mentioned above have unique features and almost cult like followings, because they flat out work.  But that’s not all they have: each of them incorporates some level of lifestyle change and activity to improve health from mechanical processes as well as the food based success you’ll enjoy. In the end, which you choose is up to you, but know this: all of these diets are built for the long term; they are the anti-diet diets, because they give you a long term path to success in weight management and improving your health. You can, because so many others have used these awesome programs to lose weight and improve health.

There are hundreds of reasons why you would consider adding the colon cleanse to your arsenal of healthy practices, but let’s be honest: you don’t need too much convincing, or you wouldn’t be reading this!  So why don’t we talk about the biggest benefits and some great options, without getting too graphic.  We all know this discussion can get a bit messy.

Why a colon cleanse?

You could be blasted for years about the benefits of a colon cleanse, but the best proof for the concept can only be experienced, so before anyone tries to tell you what’s wrong with your colon, realize that the best marketing material is a successful colon cleanse itself. You cannot even imagine the incredible benefits of a colon cleanse without having experienced one.

That said, many proponents of colon cleansing believe that stagnant and built up particles of food and waste matter have been hampering your body’s natural processes, by blocking parts of the intestinal tract from full usage and lining the walls of your colon with toxins.  Some people who know a thing or two about colon health say that headaches, fatigue, lethargy and other seemingly unexplained conditions or symptoms are at least in some way indicative of the need for a colon cleanse.  It’s probably less about hard scientific proof, (as everyone is different) as it is about the realization during and after a cleanse that these problems are reduced and the effects are removed as a result of the colon cleanse.  But the best part is that science DOES contribute to the promotion of colon cleansing.  Every day we are inundated with email newsletters and television commercials and advice from our mothers, personal trainers or even doctors, telling us we need to eat more fiber, hydrate more often, and eat healthy raw foods that have high nutritional densities and large amounts of antioxidants.  These are all contributors to colon health in one way or another, and in most cases, these ideologies speak directly to the need for a clean and fully functioning colon.  So we need more fiber, we need more water and we need to eat more food that contributes to healthy bowel movements and fights toxins and bad cells in our body. MOST colon cleanse methods involve all or many of these specific items that mainstream science and the medical field have been preaching to us for years:  If that isn’t a promotion for a coon cleanse…

Methods for a colon cleanse?

There are two basic and general methods for a colon cleanse: external and internal.  The external cleanse is administered a number of ways including enemas and colonic irrigation, and usually involves a process of mechanical expulsion of waste in the colon.  The second methodology of the colon cleanse is the internal or diet based cleanse which involves specific products and dietary modifications to promote removal of waste in the G.I. Tract via the natural expulsion method for the body.  Many believe a combination of both can intensify the results and produce a greater benefit, while many others see such good results with one, that they don’t ever even explore the other.  Regardless of the method chosen, a result is forthcoming.  The best methods for a colon cleanse involve gradual and focused preparation and implementation of the process rather than rush jobs.

Certainly there are products and services which are available to speed up the process, but they rarely enjoy the long lasting and more comfortable benefits of the processes which dedicate an appropriate amount of time and effort to cleaning out the colon. Many who advocate the colon cleanse use the rule of thumb: “It’s taken you years and years to build up the waste in your colon, so how can you expect to reverse it in a one-time treatment or in a short amount of time, or with minimal effort?”  Essentially, the colon deserves its fair share of attention, in preparation, implementation and duration.  If you are looking for the best results, look for the most natural and repeatable process you can find, and make sure it’s one that’s comfortable and reasonable, because you will never want to revert back to your regular lifestyle once you feel the freeing benefits of a colon cleanse.

What you stand to gain?

How about feeling great? That’s the first thing you’ll notice, but it’s definitely just the tip of the iceberg.

Try these benefits on for size:

• Improved energy
• Predictable and complete bowel movements
• Less bloating and G.I. discomfort
• Less fatigue and lethargy
• The dropping of a few pounds
• Complete digestion of the foods you are eating
• Detoxification of important organs and a better feeling body
• LESS CRAVINGS!
• A fresh outlook on life

What you stand to lose?

Nothing, except that built up waste sticking to the walls of your G.I. Tract, potentially weighing you down and even potentially affecting your health. Oh yeah, speaking of weighing you down, you could stand to lose a bit of weight with a colon cleanse.  The average short term colon cleanse probably rids your body of 3-5 pounds of excess waste and promotes even more weight loss through the lifestyle change that accompanies the colon cleanse. In full disclosure, if you use a colon cleanse regimen that includes heavy additional fiber and you do it too abruptly, you can expect a bit of flatulence, and some very mild discomfort while your body adjusts to the fiber increase and the new food introduced to it during the colon cleanse.  Aside from a bit of gas and potentially some awkward moments in about the first 12-24 hours, there is virtually nothing that is bad about an internal diet based colon cleanse.  Everybody has their own specific situations, and for mechanical cleanses you should consult a trusted health advisor to determine your suitability for irrigation or a colonic procedure as an alternative to a diet based internal cleanse. They can be incredibly helpful, but every person should decide with the help of their health advisors whether an external colon cleanse makes sense for them.  Essentially everyone can agree, dietary changes which introduce fresh fruits and vegetables, better hydration, more fiber and improve bowel function is a great thing.  No doctor in the word is going to tell you THAT combination is unhealthy under normal circumstances.

So you stand to gain a bunch of great things, like the increased energy and improved bowel function, and you can even lose a bit of weight and get rid of some extra baggage you’ve been carrying around for far too long: it sounds like a win-win situation.  Maybe it’s a win-lose situation?

The benefits aren’t limited to those mentioned above, everyone’s experience with a colon cleanse is different to some extent.  As stated before: there is nothing to lose, except the things weighing you down; the only way to truly be a believer of colon cleansing is to see the benefits first hand.  Millions of people aren’t going to continue with colon cleansing unless it’s significantly improving their lives on an ongoing basis.  No one can knock the solid basis for dietary changes which accompany most colon cleanses either.  It’s no longer a niche market looking for customers; it’s a booming industry because when it comes down to it, the idea and the science behind colon cleansing works! Just wait to see how great you feel!

Like anything that takes off in popularity, there is always some piece to the puzzle that explains the likability or interest in it.  For the African Mango it’s one part the naturally occurring compounds which promote health, and one part the amazing fresh and delicious taste of the fruit. The seeds and pulp of the African Mango make it a “superfruit” in a sense, and the science behind them is actually quite simple.

A “Superfruit” is essentially a marketing term, but there is a lot of truth behind the concept.  At its core a “superfruit” is a natural plant derived fruit that offers both an incredibly appetizing and appealing experience to the eater and provides a rich offering of antioxidants and essential nutrients.  It’s the cake and the being able to eat it, combined.  Let’s be honest: who here can turn down a nice juicy pineapple or a tart but sweet kiwi bursting with flavor?  How about the refreshing and energy producing benefits of a perfectly ripe passion fruit? Well the African Mango is not an exception to that rule.  The African Mango is a bright fresh flavored juicy exotic fruit, which gives you the refreshment you desire every time you eat fruit, but it also packs quite a nutritional punch and helps your body do the things it needs to, to improve health.  How is that not a win/win combination?

But what is the science behind it?  How do you know if the African Mango is a key component to your healthy lifestyle and should be considered as a daily option?  There are a few things that contribute to the healthful platform of the African mango:

• The natural tendencies of the components

• Natural Fiber

• The basic benefits of the naturally occurring vitamins like, vitamin A, C,E and selenium

• Other helpful components of the fruit, like essential fatty acids, and beta carotene

• Leptin

The components in the African mango and the seeds (which is also called the “Dikka Nut” by the Africans who harvest them) are contributors to natural health through a couple of inroads: The real “miracle’ in the science behind the African mango and it’s components may lie in the effects it has on the overall functional improvement of your body, rather than a direct weight loss effect.

There are studies that prove the Cissus quadrangularis/Irvingia gabonensis combination is helpful in the management of obesity and its related complications.

http://www.lipidworld.com/content/7/1/12
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1168905/
http://www.wickedafricanmango.com/

Specifically, the studies on the African mango as a diet aid point to the overall improvement of key indicators for health, like lowered LDL or bad cholesterols, and improved gastrointestinal flushing of wastes from the body as a result of the unique nutritional content.  In one “double blind study” (code words for real scientific studies with control groups, conducted by people without a direct commercial interest in a product), the loss of weight that was achieved by participants administered a form of African mango extract was indicative of an excellent broad based solution which can be proven to be effective in managing weight loss.  The study could also be indicating that weight was lost as a result of better blood flow and heart specific actions, as well as a clearing out of the GI tract to some extent, in addition to normal avenues like fat loss.  The point is: African Mango has several ADDITIONAL benefits that are not directly already linked to weight loss; those effects may have a long lasting and substantial positive impact of future health and weight loss as well.

Natural Fiber is a key component to a healthy lifestyle and to fat loss, not to mention the other benefits it has. Consumption of fiber makes us feel full longer, and decreases cravings for salty and sweet foods, as several comprehensive studies suggest.  Natural fiber is also a form of fiber which can promote truly healthy body function, as it is absorbed more rapidly, and used more completely than non-soluble fiber or the bulk fibers you would find in supplements. The Mayo Clinic suggests that soluble and non-soluble fiber like that in the African Mango is essential to health for the following reasons: the LDL cholesterol lowering benefits, the ability of the fiber to absorb more fluid, creating bulk and lowering total caloric intake to reach satiety. The Mayo Clinic also suggests that soluble fiber can significantly reduce blood sugar levels, and even out the spike in blood sugar after meals; additionally they say the fiber’s contributions can be enhanced when a steady level is eaten day in and day out with a significant amount of water.

The other nutrients in the African Mango are incredibly important to the overall health and function of the body.  Vitamin A,C, and E as well as trace minerals like selenium are incredibly important to heart health, and displacement of bad cells and free radicals.  Vitamin C and E have been shown in countless studies to have a positive impact on defeating bad cells and even aggressive diseases, as well as conditioning the heart to improve blood flow and oxygen absorption. This improved functioning contributes to overall enhanced body function. Selenium is linked clinically to an improved thyroid function, and can be obtained in the right dosage through the African Mango, promoting general health, without going overboard or adding another supplement to the mix.

The components and fatty acids in the African Mango and its seeds also help the body to produce natural solutions to problems stemming from obesity, general health degradation and processed foods or low amounts of exercise.  When eating an African mango, one can expect to have an increase in adiponectin, a natural hormone which helps to regulate glucose levels and promotes fat metabolism.  Combined with a healthy diet and increased fiber, this fat metabolism may contribute to significantly increased weight loss.  There is a more complete use of energy and a greater effect on regulation of insulin and glucose with the key components of the African Mango.   In addition to these benefits, the Studies show that the African mango can have a dramatic effect on blood pressure, and lowering the systolic reading. Lowering blood pressure can contribute to substantially better health, and improve your ability to perform activities and promote further weight loss.  Furthermore, triglyceride levels have been shown to also be decreased as a result of clinical studies for Irvingia Gabonensis (the African Mango’s scientific name).

One of the coolest functions of the African mango stems from the improved sensitivity to Leptin.  If you didn’t know: leptin is a natural appetite suppressant, brought on by the normal internal production of the body, and it affects the hypothalamus tricking it into believing that you are fuller faster, and that you aren’t craving more. Unfortunately the levels of leptin are proportionate to the levels of fat in the blood and the intake of specific foods including those high in calories and cholesterol. This fact ensures that the greater the fat content of the blood, the greater the leptin production, which would seem beneficial, but it isn’t.  Heavy levels of leptin production (like those found in people who are overweight) can be counterproductive, as they build resistance to the “notification” properties of the leptin in the hypothalamus. Leptin sensitivity levels can be improved by the consumption of the African Mango

The real benefit to the African mango is that it has several benefits in the long term game plan.  It’s a cohesive platform to improve overall health which of course can lead to improved weight loss and better vital health indicators like blood pressure, cholesterol and heart function. The African Mango is certainly an excellent contributor to your general health, and when administered properly, a diet including African mango or its extract or component parts can be incredibly effective in bringing you the results you desire.  African Mango is a complimentary component part in a healthier lifestyle and a more focused diet and exercise regimen; it is this synergistic relationship that can be an excellent companion on the fight against obesity and in managing overall health and weight.

If you are suffering from certain health conditions such as high blood pressure or pre-diabetes, then it is recommended for you to check out the therapeutic lifestyle change diet, also known as the TLC diet. This kind of diet regimen is dedicated to people with high cholesterol, as it not only reduces their fat intake but at the same time give them the opportunity to utilize the other nutrients that their body needs to live a healthier life.

TLC Diet Overview

The TLC diet for high cholesterol is a type of food regulation regimen recommended by the National Cholesterol Education Program of the US National Institutes of Health. The main objective of this diet is to reduce and regulate the amount of saturated fat that you consume, as this elevates your cholesterol levels and may provoke risks to various medical conditions.

True, saturated fat is found in various foods and meals that you consume on a daily basis, but through this diet the intake of this kind of fat is reduced.

The TLC diet for high cholesterol also highlights the increase of HDL, the good type of cholesterol that helps in cleaning up the blood vessels. HDL cholesterol may be increased by means of replacing animal fat with unsaturated fat, which is usually derived from olive, canola or peanut oil. Rather than blocking the blood passages, this diet allows the fats to be utilized properly and not block the pathways in which blood and oxygen usually pass through.

The TLC diet for high cholesterol is a good way to reduce not only LDL cholesterol but as well as your overall weight on a gradual manner. As fat intake is decreased, the other foods consumed are utilized faster, thus making way for weight loss.

TLC Diet Tips

In the TLC diet, you are only allowed up to 7% of saturated fat and eating no more than 200mg of dietary cholesterol per day. Up to 35% of daily calories may come from fat though, as long as they come from unsaturated fat.

In this diet, you should take note of the number of calories that you consume per day. It is best that you are well-informed of your calorie needs, as you cannot go beyond your daily calorie intake. Consuming more than what you need may only trigger weight gain and counter the effects of the TLC diet.

When working on a TLC diet for high cholesterol, it is best that you focus on fruits, vegetables and grains which are high in fiber. As much as possible, limit the number of eggs to two yolks per week, and maintain meat servings to up to 5 ounces per day. Snacks and sweets meanwhile should be low in fat and be within your calorie limit.

Most people with high blood pressure usually feel sad because they are not allowed to eat the foods which they normally consume because of the risk of suffering from hypertension, which may lead to a stroke or heart attack. However, there are certain diet types which are designed for people with this condition, and one of them is the DASH Diet for hypertension.

DASH Diet Overview

The DASH diet for hypertension is a type of healthy diet because it doesn’t rely on supplements and other kinds of medication in order to make the food regulation process successful. It deals more on the proper measurement of food servings depending on the person’s calorie needs. Every kind of nutrient is given its proper serving, as a little less or a little too much of it may trigger hypertension and could be detrimental to the person’s overall health.

If you are to undergo a DASH diet aimed to regulate hypertension, you are allowed to consume up to 2,400 milligrams of salt every day, which is likewise tantamount to 1 teaspoon. The salt intake is reduced to 1,500 mg per day once he or she has already adjusted with the diet’s requirements.

The main goal of the DASH diet is to regulate the body’s sodium intake. Sodium, which is found primarily in salt, is a big trigger in hypertension and other related conditions. At the same time, this diet concentrates on proportional servings of other nutrients such as Vitamins A, B-complex, C, and E, various minerals, fiber and carbohydrates, and protein.

DASH Diet Tips

The DASH diet for hypertension can be difficult to start with, as some individuals may experience a 180-degree change in their food intake and eating habits. However, once it has been established, this diet proves to be easier to maintain as compared to other more complex types of food regulation techniques.

Nutritionists recommend adding a serving of vegetables during major meals, such as lunch and dinner. Fruits meanwhile may be served as desserts or snacks, and followers may use canned fruit for their convenience.

Dairy products, such as butter, margarine and mayonnaise, are somewhat reduced to half their usual servings, so as to regulate both the fat and salt intake. Low-fat drinks are also recommended during the diet.

Meat products, such as beef, pork and chicken, are limited to 6 ounces per day, and they should be accompanied by vegetables during meals. They may also be paired with rice, pasta or beans.

Aside from fruits, snacks may take in the form of unsalted pretzels, nuts or raisins, as well as low-fat yogurt and unsalted popcorn.

Lastly, since the DASH diet isn’t really as strict as other types of food regulation methods, it is best to read through the food labels first before consuming their contents. This way you are properly informed of the nutrients you get from these foods and as well choose which ones would keep you in line with your diet.

Persons who wish to pursue the Mediterranean diet may find trouble not necessarily with the food intake itself but rather with the budget. Most of the foods and beverages in this program are expensive as most of the ingredients are not commonly found in stores.

Mediterranean Diet Overview

The Mediterranean diet was only recognized as nutritional food eating program last 2010. However, its history dates back to centuries, as it was a cuisine developed by households in the Mediterranean region, covering places such as Italy, Greece, Cyprus, Turkey and Morocco. The diet is more of cultural than nutritional, but nonetheless it has brought a lot of health benefits to its followers.

The main objective of the Mediterranean diet is to improve the person’s health by packing the body with energy sources and at the same time strengthening the heart. It includes a wide variety of foods, herbs and spices, as it wants its followers to enjoy the food they eat.

As mentioned earlier, the Mediterranean diet is high in salt, and it is the main flavoring in meat, fish and poultry, as well as in dairy products such as butter and cheese. This program however relies mainly on unsaturated fat, such as olive and canola oil, as compared to animal fat.

What makes this diet stand out is that it doesn’t rely mainly on appropriate proportions when it comes to food servings; people under this diet may eat as much as they want to as long as these foods are allowed for their health.

Mediterranean Diet Tips

When following the Mediterranean diet, there are some points that may be considered, such as:

• A glass of red wine every day. In the Mediterranean diet, followers are encouraged to drink a glass of red wine once a day. This is because red wine contains antioxidants that increases vitality and energizes the heart and blood circulation.
• Go lean. Most Mediterranean courses include meat in their dishes, as long as these are lean. Lean meat is preferred because it is lower in fat and cholesterol. Both red and white meat are allowed for consumption, as long as they are stripped off their fat (chicken dishes have the skins removed).
• Consume whole grains. While the Mediterranean diet focuses on high amounts of carbohydrates, these should come from whole grain sources. Whole wheat breads, oats and brown rice are among the top choices of grains for the said diet program, as they are also rich in dietary fiber, aside from their carbohydrate content.
• Munch on salads. Aside from lean meat and whole grains, the Mediterranean diet also calls for a lot of vegetable salads. Salads are common as appetizers and desserts, but rather than adding the typical dairy dressing, these are topped with vinegar, herbs, spices and cheese. Salads are likewise paired with capers, olives or anchovies to increase their flavor.

The results of the Ornish diet actually vary depending on the person’s intentions and dietary needs. There are dieters who were not actually able to lose significant amount of weight, but were able to improve their health through the said program.

Ornish Diet Overview

The main goal of the Ornish diet is to drastically reduce the salt intake of a person. This is done by increasing other nutrient intake, such as fiber, protein, vitamins and minerals, and as well as carbohydrates. In this diet, individuals are allowed only up to 1,500mg of salt per day, and this already comprises of salt found in already prepared foods, added salt on meals, and salt used in cooking.

The Ornish diet also includes other key nutrients in order to be effective. These include fiber, potassium, calcium, Vitamin B-12, and Vitamin D. Some individuals who follow the diet take supplements to sustain their needs for these nutrients. Omega-3 fatty acid also holds importance in this diet program.

Ornish Diet Reviews

Most of the effects of the Ornish are not initially intended for weight loss, but for an overall lifestyle change. Followers of this diet has compared it to other lifestyle diets such as the TLC diet and DASH diet, as their effects are more comprehensive.

Weight loss is not a major concern for the Ornish diet; however, persons with conditions such as heart disease and hypertension have found good benefits from the said regimen. Individuals diagnosed with diabetes or at risk to the said illness were also able to enjoy the effects of the Ornish diet as they were able to come up with more enjoyable meals without going against their dietary restrictions.

Ornish Diet Tips

When going on an Ornish diet, there are some tips that prove to be useful, and these include:

• Regular consumption of bananas and potatoes. Bananas and potatoes are known for being high in potassium, which is an important mineral in this diet program. These foods are also rich in starch, thus they can compensate for the person’s daily carbohydrate needs, not to mention the fact that they make the person feel full faster than expected.
• Include fish in the diet. Fish and other seafood are high in omega-3 fatty acid, which is known in cleansing the heart and blood vessels. Persons on the Ornish diet due to hypertension and heart disease may likewise eat fish regularly.
• Eat more fiber. Fiber is essential in the Ornish diet because it boosts metabolism and system cleansing. Fiber-rich foods that may be consumed by followers of the Ornish diet include whole grains, fruits and vegetables.

Zone Diet Overview

The locus of the zone diet is to promote hormonal balance by means of consuming proportional servings of different foods. Sears believed that weight fluctuations are caused by sudden increase or decrease of insulin, the hormone that regulates blood sugar, and creating a balance of the release of this hormone helps in utilizing fat and carbohydrates for metabolism, which in turn prevent them from getting stored in the body.

With a calorie balance achieved through this diet, the body no longer has the space to store excess fat. Through this, persons who follow the diet become more capable not only of losing weight, but at the same time maintaining their present body type.

The Zone diet is not necessarily a low-carb diet, although there are restrictions on how much calories should be derived from carbohydrate intake. This diet regimen still relies on the person’s daily calorie needs and from there comes up with the necessary proportions to promote nutritional balance.

Zone Diet Tips

According to many followers, the Zone diet was relatively easier to follow as compared to other food restrictive diets such as the Atkins and South Beach diet. However, in order to further enjoy the benefits of this diet program, some tips may have to be used, such as:

1. Stick with unsaturated fat. While there is no specific requirement to consume unsaturated fat, it can be helpful for individuals to shift from animal fat to vegetable fat while pursuing this kind of diet. This is because unsaturated fat, which can be found in vegetable oils, promotes cleansing of the blood vessels and promotes better fat and carbohydrate utilization via metabolism as compared to that of saturated fat.
2. Enjoy fatty acids such as omega-3 and omega-6. Omega-3 and omega-6 fatty acids are mostly found in fish and seafood, and they are likewise helpful in keeping the body fit during the Zone diet. These amino acids are good for the heart and blood vessels, and likewise useful in preventing common side effects such as fatigue and vertigo.
3. Drink lots of water. Like most diets, the Zone diet can be very exhausting in the long run, and this is because of the restrictive mechanism of the program. Hence, while on this diet, it is recommended to drink lots of water every day. This way, issues such as fatigue and exhaustion can be avoided, and a relaxed disposition can be felt throughout the day.
4. Maintain balance. Most of all, it is important that you measure your food servings regularly. By means of proper measurement, you are able to gauge not only your weight loss progress, but as well as how effective your body responds to the diet program.

What is a juice diet?

A juice diet is considered to be a detoxification fast in which you can consume only raw fruit and vegetable juice and water only. No solid food of any kind is allowed. However, this depends from diet to diet. Yes, even juice diet has its variations, as some diets with particular fruit or vegetables allow consuming solid food with juices in the initial days. But as days progress, slowly the solid food is removed entirely from the diet plan. A typical juice diet lasts for one to three days but can be stretched to 10 days. However, a longer diet should be done under medical supervision in case of nutritional deficiencies.

A juice diet is considered great because it flushes out toxins and gives a new start to your body by helping you lose weight. It also increases your energy level and leaves you with a healthier body. A lot of famous celebrities like Beyonce Knowles, Anne Hathaway, Gwyneth Paltrow, Oprah Winfrey and Megan Fox are known to go on regular juice diets to control their weight. Reading these celebrities’ names would tempt you to go on a juice diet straight away, but before you do that, read on to make sure that you are eligible and fit to go on a juice diet.

Here is the list of people who are ineligible for a juice diet:

• Children are not allowed to go on juice diets. The same goes for pregnant and nursing women.
• Individuals with low blood sugar and low blood pressure. Also individuals with diabetes, epilepsy, cancer or other chronic diseases.
• Individuals with eating disorders, malnutrition or any nutritional deficiency.
• Anybody who had a surgery or is going to have one should also not go on a juice diet.
• Individuals taking prescription medicine.
• Anybody planning to go on a juice diet should get prior approval from their doctor or a qualified health professional to be on the safe side.

Experience of a juice diet

Some fruits and vegetables are considered best for the diet due to the juice cleanse it causes. Here are some of the fruits and vegetables you should keep in mind- Lemon, grapefruit, cranberry, carrot, orange, apple, prune, tomato, beets and cabbage. Try to include all these fruits and vegetable in your diet to get the best result.

A juice diet also requires physical and mental preparation. Our body is used to solid food, so be ready for hunger spasm and temptation. The best and only way to cope with this is to prepare your body for it. Six days before the diet stop eating bread, dairy products, fish, meat and grains. Instead, start a pre-fat diet which is high in cooked vegetables, fruits, salads and juices. As days progress to your big day, start relying more on the juices rather than eating cooked vegetables or raw fruits. This way when you officially start consuming only juices, your stomach will be used to it.

During the diet, your stomach becomes more alkaline as the pH balance changes. This, in result, will cause your stomach to contract so the digestive tract will be cleansed. This will cause the weight loss you are looking for as you will start to lose up to 75 grams of protein per day. You can expect side effects like headaches and light headedness.

Once the diet is over, you should give yourself a pat on the back for self control. However, this is not the end. You cannot just start eating solid food left and right after the diet as your body is not used to it any longer. Your stomach has shrunk from the diet so eat small meals and chew well to wake your stomach up. The key reason for a successful juice diet and juice cleanse is transiting slowly from eating to diet and then back to eating again. Also, many people fail because they simply lose their patience when attempting this diet. You need strong self control and perseverance so that you stick to the diet until you are over. The result is worth your patience because not only do you get to lose weight, but you also gain self confidence in the process.

Now that you have understood what to expect in a juice diet, let’s go through the different types of juice diets so you can pick the one which you are most comfortable with.

Zesty Lemon Juice Diet

A lemon is considered to be a good source of Vitamin C and citrus acid. “Master cleanse” by Stanley Burroughs, a famous lemon juice diet is especially popular because celebrities like Beyonce have successfully lost weight from it. This juice cleanse involves drinking a combination of lemon, maple syrup and cayenne pepper for at least ten days. It not only promises to eliminate toxins from your body, but also helps you get rid of those excess fats. This diet in particular is not recommended for the faint-hearted. If you hate lemons and are afraid to try the lemon juice diet only then can you try another type of lemon juice diet which allows you to eat solid food.

Delicious Grapefruit Juice Diet

Grapefruit is another great source of Vitamin C plus antioxidants like lycopene and phytochemicals that is a part of a healthy diet. Research shows that grapefruit helps lower cholesterol. Some theories even claim that it helps the body’s metabolism burn fat, however, no proper research has been conducted to support it. Due to all these benefits, grapefruit is an excellent fruit for a juice diet.

The following grapefruit juice diet allows you to consume small meals and even a bedtime snack!  For example, while eating breakfast you can eat two eggs cooked any way you want with bacon and drink grapefruit juice.

Next in lunch, you are allowed to eat a salad with dressing of your choice, any meat you like and gulp it down with grapefruit juice. Finally, for dinner you get to choose between green to red vegetables that have been made with butter or spices. You can also have any meat or fish with coffee or tea.

Last but not least for ‘bedtime snack’ you are only allowed 1 glass of skimmed milk.

Berry-licious Cranberry Juice Diet

Berries are good to consume because of the high antioxidants they contain. Similarly, these red berries are also considered good for the juice diet. It also contains dietary fiber, vitamin C and other important minerals like manganese. Cranberries are especially considered healthy for women. This diet lasts for 3 days with no solid meals at all. So be warned that you will feel restricted and hungry.
You can drink cranberry with a touch of orange juice so that your taste buds don’t get too bored, but no sugar is allowed at any cost.

Other Juice Diets

If none of the previous fruits are your favorite, you can always try carrot, orange, apple, prune and tomato juice diet. Again, each diet can have its own variations and benefits, so choose a juice diet that matches your needs and tastes. Carrot, for example, contains Vitamin A, C, D, E,B1 and B6. It is also a source for iron, magnesium, sodium, magnesium and much more. Other fruits like tomatoes, however, are totally different. It has a powerful antioxidant.

Some people believe on going on vegetable and fruit diet rather than a juice diet, but that won’t have the same effect as juice cleanse. In a juice diet, you are drinking so your digestive system doesn’t have to do anything which in turn flushes out the toxins easily. Many even claim that they get healthier and glowing skin after the juice diet. This is possible due to the juice cleanse.

Conclusion

A word of caution, even though a juice diet is not known to cause any severe effects, if during the diet, you face extreme and dangerous symptoms, it would be wise to stop your juice diet. Some doctors claims that a juice diet can trigger unspotted diabetes so it is better to be safe than sorry. Also, if you fall under the list of individuals who are not allowed such a diet then don’t try it at any cost.

If you are worried about your weight, you can always ask your doctor to recommend another diet for you. For others who are ready and eligible to try this diet, have a healthy juice diet.

Perhaps the first clue that grape juice was a tonic everyone needs came from France, where the incidence of heart disease is low although the cholesterol content of their food is high.  The answer, of course, was red wine.  Grapes are simply loaded with flavonoids, which are valuable in keeping our arteries and veins open and unclogged with deposits of plaque from cholesterol.  A great deal of heart disease occurs because our arteries become narrowed with these deposits, which causes a decrease in the velocity of the blood.  As the flow of blood slows, it becomes easier for clots to form, and these can cause heart attacks or stroke.  Grape juice can help prevent or reverse coronary heart disease, and has been shown to be effective in preventing further heart attacks in people who have already suffered them.

Grape juice contains a range of phytonutrients that can improve the health of those who drink it.  Phytonutrients are those chemicals produced by plants that have been found to be beneficial to us.  One of the most important of these plant nutrients is resveratrol, which is found in the skin of grapes.  Resveratrol has value in reducing the size of tumors, especially those found on the skin or in the digestive system. Research is continuing as regards the general cancer-fighting properties of this compound.

Besides acting against tumors, resveratrol can help to treat patients suffering from Alzheimer’s disease.  Plaque that formed in different regions of the brain was reduced when resveratrol was added to the diet.  Adding grape juice to your daily diet may be a good way to prevent this serious condition before it begins, and may help those already suffering from it to recover to some extent.

As people age, they become more and more susceptible to arthritis.  The most common types of arthritis are osteoarthritis and rheumatoid arthritis.  Both of these forms cause pain and swelling in the joints, and it is not uncommon to see hands that have been deformed and twistedby severe arthritis. This is a condition that can interfere greatly with mobility and quality of life in general.  Resveratrol in grape juice can help with the inflammation caused by arthritis, reducing the swelling and discomfort.

All of us need a healthy immune system to fight off diseases caused by bacteria and viruses, and a glass of grape juice daily can help to bolster this and help to keep us free of illness.  Grape juice contains a high amount of vitamin C and other antioxidants that are great at helping with the formation of more T-cells, those antibodies that are our first line of defense when our bodies are invaded by flu virus, colds, or strep bacteria.  Grape juice actually contains twice as much of these antioxidants than does orange juice.

A glass of grape juice every day will provide everyone in the family with a beverage that not only tastes delicious, but is good for them.

References

Antioxidant and antigenotoxic activities of purple grape juice
Resveratrol content of Palomino fino grapes: influence of vintage and fungal infection
Linus Pauling Institute Resveratrol
Alzheimer’s Disease Researchers Study Grape Juice And Red Wine Polyphenols
Using Certo in juice helped arthritis