Facts About Plans and Effectiveness. Losing weight with minimal effort sounds like a win- win situation. With ads promising that you can drink your way to a slimmer figure and detoxify your body to boot, liquid diets sound too good to be true - - and often, they are. What Are Liquid Diets? How they work varies from product to product. Some liquid diets are fluid only - - fruit or vegetable juices juices or shakes - - that replace all of your meals, taken three or four times a day. These programs are either do- it- yourself options sold over the counter, or medically supervised plans available only through doctors' offices or hospitals. These diets may also include snack bars for in- between meals. Do Liquid Diets Really Work? The Mediterranean Diet . Liquid diets control calorie intake by restricting what you eat to mostly or all liquids. How they work varies from product to product. Some liquid diets are fluid. Super SHRED (2013) is a 4-week very rapid weight loss diet, written by Dr. Ian Smith of The Doctors. Use this page as a cheat.If you eat fewer calories than you burn off, you will lose weight. However, that weight loss may be short- lived.
When you drastically reduce the amount of calories you consume, your metabolism slows to conserve energy. Unless you change your eating habits, you'll gain back the weight as soon as you return to your old diet. Researchers have found that diets that include both food and liquids can help overweight people control the number of calories they eat with liquid meals and help keep the weight off for several years. The body, say experts, is a very sophisticated machine that has its own system of detoxifying through the liver and sweat. How Safe Are Liquid Diets? Very low- calorie diets (4. Missing out on essential nutrients can lead to side effects such as fatigue, dizziness, hair loss, gallstones, cold intolerance, electrolyte imbalance, and heart damage. A lack of fiber in your diet from not eating whole fruits and vegetables can lead to constipation and other digestive ailments. You also can lose lean body mass if you don't get enough protein in your liquid diet. The Mediterranean Diet — A Practical Guide to Shopping, Menu Ideas, and Recipes. May 2. 01. 2 Issue. The Mediterranean Diet — A Practical Guide to Shopping, Menu Ideas, and Recipes. By Sharon Palmer, RDToday’s Dietitian. Vol. 3. 0The evidence on the Mediterranean diet’s health benefits is compelling, but it doesn’t do much good if clients don’t understand how to apply this eating style to their own dinner plates. Today’s Dietitian provides all the resources you need to help clients translate this dietary pattern into a practical method of eating for life. There’s something special about the diets of people who live in the countries along the Mediterranean Sea. In fact, they’ve been the subject of intensive research for more than 5. Ancel Keys first organized his legendary, post- World War II Seven Countries Study, a state- of- the- art research project for its time. The first study to explore associations among diet, risk, and disease across contrasting populations, Keys and his colleagues looked at the health outcomes of nearly 1. United States, Japan, Italy, Greece, the Netherlands, Finland, and then- Yugoslavia. They discovered that men from Crete experienced lower cardiovascular disease rates than their counterparts in other countries—a link researchers attributed to these men’s postwar “poor” diet, which emphasized fruits, vegetables, grains, beans, and fish. In an addendum to the Seven Countries Study, Keys’ research team gave the “low- coronary- risk male” living on the Isle of Crete the following description: He is a shepherd or small farmer, a beekeeper or fisherman, or a tender of olives or vines. He walks to work daily and labors in the soft light of his Greek isle, midst the droning of crickets and the bray of distant donkeys, in the peace of his land. Once a week there is a bit of lamb, naturally spiced from grazing in thyme- filled pastures. Once a week there is chicken. Twice a week there is fish fresh from the sea. Other meals are hot dishes of legumes seasoned with meats and condiments. The main dish is followed by a tangy salad, then by dates, Turkish sweets, nuts, or succulent fresh fruits. A sharp local wine completes this varied and savory cuisine. This living pattern, repeated six days a week, is climaxed by a happy Saturday evening. The ritual family dinner is followed by relaxing fellowship with peers. Festivity builds to a passionate midnight dance under the brilliant moon in the field circle where the grain of the region is winnowed. His is the lowest heart- attack risk, the lowest death rate, and the greatest life expectancy in the Western world. Land of Health Benefits. The nutrition research world spent the next 5. Mediterranean style of eating, which includes increased life span, improved brain function, better eye health, lower risk of certain cancers, decreased risk of heart disease and diabetes, lower levels of blood pressure and LDL cholesterol, protection against Alzheimer’s and Parkinson’s diseases, improved rheumatoid arthritis, better fertility, and a greater chance of delivering a healthier baby. In the European Prospective Investigation Into Cancer and Nutrition cohort study, published April 2. Archives of Internal Medicine, higher adherence to the Mediterranean diet was linked with a 2. Research on other health benefits is mounting. There’s growing evidence linking the Mediterranean diet to weight control,” Mozaffarian adds. A major factor behind the benefits of this diet may be its influence on inflammation and oxidative stress, which is at the root of chronic disease. The diet also is relatively high in total fat, but more than one- half of the fat comes from monounsaturated fats; the saturated fat levels are low. In addition, the dietary pattern’s high intake of whole plant foods boosts fiber, mineral, vitamin, and phytochemical levels. Researchers from Italy’s National Institute for Food and Nutrition Research studied the diets of 1. Mediterranean diet. They found that those with greater adherence had higher levels of circulating carotenoids, as well as vitamin A and vitamin E; improved levels of endogenous antioxidants, and higher levels of anti- inflammatory biomarkers. The researchers concluded in a November 2. Nutrition Journal that the Mediterranean dietary pattern is associated with significant amelioration of multiple risk factors, including a better cardiovascular risk profile, reduced oxidative stress, and inflammation modulation. Portrait of a Healthful Diet. The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. And there are benefits from what they’re not eating, such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar- sweetened beverages.” Here are several features of the Mediterranean diet that have been identified. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains are consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health- promoting antioxidants in the diet. In low to moderate amounts, cheese and yogurt may be important for bone and heart health. Omega- 3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently. Good sources of high- quality protein, eggs are used in place of meat in traditional dishes. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently. Up to one 5- oz glass of wine per day for women and up to two 5- oz glasses for men is considered moderate. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well- being, and energy levels. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily. Food, drinks, and meals are enjoyed and savored among family and friends. Transporting This Diet Around the World. It’s clear that people around the world can benefit from adopting the principles of the Mediterranean diet. They may follow a traditional diet from a specific region, but the overall dietary pattern can be assimilated elsewhere. Mozaffarian reports that benefits have been found when other populations follow the diet. To bring the Mediterranean diet home to your clients and patients, “RDs need to first understand the entirety of the Mediterranean lifestyle so they can put eating, activity, and family in the right balance,” says Connie Diekman, MEd, RD, LD, FADA, director of university nutrition at Washington University in St Louis, past president of the Academy of Nutrition and Dietetics, and author of The Everything Mediterranean Diet Book. And finally, they need to help clients . Chef David Shalleck, founder of VOLOCHEF Culinary Solutions, a culinary production company, and author of the culinary travel memoir Mediterranean Summer, wants to believe that Mediterranean cooking is within everyone’s reach “because it’s so simple. Perhaps barriers to technique are merely ambivalence for success in the kitchen or that the concept of cooking is daunting. Under a halo of goodness, incorporating the idea of Mediterranean cooking is easy. As this pertains to technique, it’s only a matter of great . Often, vegetables are saut. Shalleck says fish frequently is cooked using a “slow and moist heat method, like simmering in some sort of flavored liquid or sauce; baking with aromatics, extra- virgin olive oil, a splash of dry white wine, or fresh lemon juice; and of course, there’s grilling and griddling too.” Thankfully, more and more culinary resources are available for people who want to learn how to incorporate a Mediterranean cooking style into their kitchens. Oldways, a nonprofit organization dedicated to educating people about healthful, traditional diets such as the Mediterranean diet, has developed many resources to help teach people about a Mediterranean culinary style. Shalleck suggests people “sign up to receive the Oldways Mediterranean Foods Alliance newsletter . Strategies for Success. Wondering how you can best promote the Mediterranean diet? Our experts contributed their top 1. Boost fruits and veggies. Diekman suggests that the first place people can start is by adding more fruits and veggies to their current recipes. Add fruits to cereal, snack on dried fruit and nuts, top fish with fruit chutneys, or add it to salads.” 2. Of course, making the switch to olive oil as your primary cooking oil is an easy fix, but Diekman suggests clients reserve extra- virgin olive oil for salad dressings, due to its strong flavor and volatile nature, and use a more stable oil, such as canola oil, for baking. And remember to go easy on the olive oil; each tablespoonful contains 1. Choose seafood more often. The Mediterranean countries, perched on the sea, enjoy a bounty of local fish, which is why it’s a significant part of their traditional diet. You can do the same thing at home by choosing fish and seafood available in your own region.
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