Friday, August 31, 2007
Saturday, August 25, 2007
Weigh Down Diet
Gwen Shamblin is an American Christian non-fiction author and leader of the Remnant Fellowship Church. The most distinctive aspect of her writing is its combination of weight loss programs with Christianity. Shamblin is married and has two children. [1]
According to her website, Ms. Shamblin is a registered dietitian, consultant and an instructor of nutrition at University of Memphis. [2] Before she started writing, she earned a master’s degree in dietetics from University of Tennessee, in Knoxville.[3]
The Weigh Down Diet
Gwen Shamblin is the author of The Weigh Down Diet (ISBN 0-385-49324-X). First published in 1997, this diet advises using spirituality to avoid overeating and has sold more than 1.2 million copies.[4] Since that time she has written Rise Above (ISBN 0-7852-6876-6) and a devotional book called Exodus (ISBN 1-892729-00-8).
Shamblin teaches that there are two very different needs in each person; a need for food and an emotional need. According to Ms. Shamblin, people should only eat when they feel real, physical hunger and stop when full; prayer and Bible reading will fill emotional needs instead of food. Overeating is equated with greed. A core principle of the Weigh Down Diet, when people feel an urge to snack but are not experiencing true physiological "hunger", Shamblin encourages participants to read the Bible instead. [5]
According to her website, Ms. Shamblin is a registered dietitian, consultant and an instructor of nutrition at University of Memphis. [2] Before she started writing, she earned a master’s degree in dietetics from University of Tennessee, in Knoxville.[3]
The Weigh Down Diet
Gwen Shamblin is the author of The Weigh Down Diet (ISBN 0-385-49324-X). First published in 1997, this diet advises using spirituality to avoid overeating and has sold more than 1.2 million copies.[4] Since that time she has written Rise Above (ISBN 0-7852-6876-6) and a devotional book called Exodus (ISBN 1-892729-00-8).
Shamblin teaches that there are two very different needs in each person; a need for food and an emotional need. According to Ms. Shamblin, people should only eat when they feel real, physical hunger and stop when full; prayer and Bible reading will fill emotional needs instead of food. Overeating is equated with greed. A core principle of the Weigh Down Diet, when people feel an urge to snack but are not experiencing true physiological "hunger", Shamblin encourages participants to read the Bible instead. [5]
Raw Foodism
Raw foodism is a movement promoting the consumption of uncooked, unprocessed, and often vegan as well as organic foods, as a large percentage of the diet. A raw food diet consists only of foods which have not been heated above a certain temperature. The maximum temperature varies among the different forms of the diet, from 92ºF to 118°F (33°C to 48°C). A raw food diet is a vegan diet and includes a selectıon of raw fruits, vegetables, nuts, and seeds (including whole grains).
A raw foodist is a person who consumes primarily raw food, or all raw food, depending on how strict the person is. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. They generally believe raw food prevents and/or heals many forms of sickness and many chronic diseases, this proves true in most cases. Freezing food is considered acceptable by many raw foodists; Although decreasing enzyme activity, it is still a raw food and some choose to preserve nuts and seeds in a freezer.
A raw foodist is a person who consumes primarily raw food, or all raw food, depending on how strict the person is. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. They generally believe raw food prevents and/or heals many forms of sickness and many chronic diseases, this proves true in most cases. Freezing food is considered acceptable by many raw foodists; Although decreasing enzyme activity, it is still a raw food and some choose to preserve nuts and seeds in a freezer.
South Beach Diet
The South Beach diet is a diet plan started by Miami, Florida-area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research. The diet first appeared in a book of the same name published by Rodale Press.
Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.
The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
Phase I
The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds. For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches.
Phase I: Authorized foods
- Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
- Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
- Seafood: All types of fish and shellfish
- Veal: Chop, cutlet, leg; top round
- Lunchmeat: Fat-free or low-fat only
- Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
- Nuts: Almonds (15), peanut butter (2 tbs), peanuts (20 small), pecan halves (15), pistachios (30)
- Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
- Tofu: Use soft, low-fat or lite varieties
- Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
- Fats: Canola oil, olive oil
- Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
- Sweet treats (limit to 100 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute
Phase II
After 2 weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index (a ranking system for carbohydrates based on their effect on blood glucose levels in the first two hours. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal).
Phase III
After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.
The diet distinguishes between good and bad carbohydrates, and good and bad fats.
"Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
"Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.
The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.
The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.
In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods that would be designed to meet the requirements of the diet.
Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.
The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
Phase I
The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds. For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches.
Phase I: Authorized foods
- Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
- Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
- Seafood: All types of fish and shellfish
- Veal: Chop, cutlet, leg; top round
- Lunchmeat: Fat-free or low-fat only
- Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
- Nuts: Almonds (15), peanut butter (2 tbs), peanuts (20 small), pecan halves (15), pistachios (30)
- Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
- Tofu: Use soft, low-fat or lite varieties
- Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
- Fats: Canola oil, olive oil
- Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
- Sweet treats (limit to 100 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute
Phase II
After 2 weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index (a ranking system for carbohydrates based on their effect on blood glucose levels in the first two hours. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal).
Phase III
After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.
The diet distinguishes between good and bad carbohydrates, and good and bad fats.
"Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
"Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.
The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.
The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.
In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods that would be designed to meet the requirements of the diet.
Shangri-La Diet
The Shangri-La Diet (ISBN 0-399-15364-0, published in 2006) is a book by Seth Roberts, an associate professor of psychology at UC Berkeley. The term also refers to the weight loss plan described in the book.
In the book, Roberts explores the hypothesis that modern food products are so consistent in labeling, presentation, and flavor that people have developed strong conditioned responses to these foods, which he calls flavor-calorie associations. These associations, Roberts believes, lead the body to raise its weight set point, like a thermostat, triggering hunger and storing the excess calories as fat against future scarcity.
To bring weight under control, Roberts advocates consuming small amounts of very bland but calorie-dense foods, such as extra-light olive oil (not to be confused with extra-virgin olive oil) or sugar water. Diabetics, Roberts warns, should use the oil, not the sugar water. The oil or sugar water should be consumed at least an hour away from (i.e. before and after) anything with flavor, even toothpaste. According to Roberts, this practice dissassociates flavor from calories, convincing the body to lower the set point, suppressing appetite, and thereby inducing weight loss without hunger. It is this aspect of the diet that inspired the name "Shangri-La."
Additionally, the book suggests "extra credit" techniques to further assist in lowering the body's set point, such as focusing on foods with lower glycemic indexes (similar to the South Beach Diet), consuming food with more subtle flavoring (such as sushi), and seeking out or creating foods with novel flavor combinations that the brain has not yet learned to associate with calories, which Roberts calls "crazy spicing."
According to Roberts and other practitioners of his plan, the diet's appetite-reducing properties are dramatic, often nearly immediate, and sustainable. Roberts states he lost fifty pounds on the diet over a period of months with virtually no effort, then intentionally gained ten back when his gauntness prompted his friends to ask after his health, and has now maintained the 40-pound weight loss for years by consuming just enough bland calories each day to remain at his desired weight. Dieters at Roberts' Shangri-La forum frequently write of being "Thanksgiving full" after consuming what they consider ridiculously small meals, of their formerly favorite foods no longer seeming appealing, and of an almost complete lack of interest in (or even outright aversion to) food.
Roberts' flavor-calorie association theory was first published as part of a 2004 article on self-experimentation as a source of scientific ideas in the journal Behavioral and Brain Sciences. This article is available at Roberts' official site.
In the book, Roberts explores the hypothesis that modern food products are so consistent in labeling, presentation, and flavor that people have developed strong conditioned responses to these foods, which he calls flavor-calorie associations. These associations, Roberts believes, lead the body to raise its weight set point, like a thermostat, triggering hunger and storing the excess calories as fat against future scarcity.
To bring weight under control, Roberts advocates consuming small amounts of very bland but calorie-dense foods, such as extra-light olive oil (not to be confused with extra-virgin olive oil) or sugar water. Diabetics, Roberts warns, should use the oil, not the sugar water. The oil or sugar water should be consumed at least an hour away from (i.e. before and after) anything with flavor, even toothpaste. According to Roberts, this practice dissassociates flavor from calories, convincing the body to lower the set point, suppressing appetite, and thereby inducing weight loss without hunger. It is this aspect of the diet that inspired the name "Shangri-La."
Additionally, the book suggests "extra credit" techniques to further assist in lowering the body's set point, such as focusing on foods with lower glycemic indexes (similar to the South Beach Diet), consuming food with more subtle flavoring (such as sushi), and seeking out or creating foods with novel flavor combinations that the brain has not yet learned to associate with calories, which Roberts calls "crazy spicing."
According to Roberts and other practitioners of his plan, the diet's appetite-reducing properties are dramatic, often nearly immediate, and sustainable. Roberts states he lost fifty pounds on the diet over a period of months with virtually no effort, then intentionally gained ten back when his gauntness prompted his friends to ask after his health, and has now maintained the 40-pound weight loss for years by consuming just enough bland calories each day to remain at his desired weight. Dieters at Roberts' Shangri-La forum frequently write of being "Thanksgiving full" after consuming what they consider ridiculously small meals, of their formerly favorite foods no longer seeming appealing, and of an almost complete lack of interest in (or even outright aversion to) food.
Roberts' flavor-calorie association theory was first published as part of a 2004 article on self-experimentation as a source of scientific ideas in the journal Behavioral and Brain Sciences. This article is available at Roberts' official site.
Sex Diet
A sex diet is a lifestyle which maximizes the health benefits of regular sex. It is not technically a diet in the sense of a food-based regimen, but colloqually one in the sense of a system meant to increase health.
Properly performed, sexual activity may cause a number of health benefits, such as decreasing depression and boosting immunity. Sexual activity provides exercise, encouraging weight loss, and promoting cardiac health. [1] Some scientific studies show that intimacy is a factor in determining lifespan, and some informal studies have shown that frequent sex can improve intimate relationships. [2]
There is controversy about the necessity of monogamy in attaining the health benefits of sex and/or intimacy.
Some sex-diets involve a routine of partner-supported exercises designed to tone muscles and improve flexibility. Another type of sex-diet focuses simply on improving the experience of sexuality by extending and amplifying the orgasmic response.
Advocates, including the President of the American Academy of Clinical Sexologists, have noted the science behind the fitness and relationship benefits of the diet. [3]. Kerry McCloskey, author of The Ultimate Sex Diet estimates that a half hour of sex burns about 200 calories.[4] However, the actual weight lost in this diet is hard to calculate.
References
Kerry McCloskey (October 2004). The Ultimate Sex Diet: The Super Sex Diet That Works. True Courage Press. ISBN 1-933111-50-X.
Denise Mann (2005-02-07). Get Sexual for Better Weight Loss. Weight loss and sex. WebMD Inc..
Properly performed, sexual activity may cause a number of health benefits, such as decreasing depression and boosting immunity. Sexual activity provides exercise, encouraging weight loss, and promoting cardiac health. [1] Some scientific studies show that intimacy is a factor in determining lifespan, and some informal studies have shown that frequent sex can improve intimate relationships. [2]
There is controversy about the necessity of monogamy in attaining the health benefits of sex and/or intimacy.
Some sex-diets involve a routine of partner-supported exercises designed to tone muscles and improve flexibility. Another type of sex-diet focuses simply on improving the experience of sexuality by extending and amplifying the orgasmic response.
Advocates, including the President of the American Academy of Clinical Sexologists, have noted the science behind the fitness and relationship benefits of the diet. [3]. Kerry McCloskey, author of The Ultimate Sex Diet estimates that a half hour of sex burns about 200 calories.[4] However, the actual weight lost in this diet is hard to calculate.
References
Kerry McCloskey (October 2004). The Ultimate Sex Diet: The Super Sex Diet That Works. True Courage Press. ISBN 1-933111-50-X.
Denise Mann (2005-02-07). Get Sexual for Better Weight Loss. Weight loss and sex. WebMD Inc..
Scarsdale Diet
The Complete Scarsdale Medical Diet is a low-carbohydrate, low-calorie weight-loss diet system and accompanying book by Scarsdale, New York physician Dr. Herman Tarnower and Samm Sinclair Baker. The Scarsdale Medical Diet is still popular today.[citation needed]
The Scarsdale Medical Diet specifies a very specific and structured diet that is to be followed exactly for the first 14 days. Another 14 day period follows that still specifies certain foods to eat, but is less structured. A grapefruit for breakfast each day is meant to supply enzymes necessary for burning the 700-calorie per day diet. Artificial sweeteners are used in place of sugar.
Critics acknowledge that the diet gives quick results but say that weight loss on the plan results simply from the reduced caloric intake; is mostly water; is quickly regained; and that the diet is so extreme as to be unhealthy.[citation needed] However, many followers of the diet report positive results.[citation needed
The Scarsdale Medical Diet specifies a very specific and structured diet that is to be followed exactly for the first 14 days. Another 14 day period follows that still specifies certain foods to eat, but is less structured. A grapefruit for breakfast each day is meant to supply enzymes necessary for burning the 700-calorie per day diet. Artificial sweeteners are used in place of sugar.
Critics acknowledge that the diet gives quick results but say that weight loss on the plan results simply from the reduced caloric intake; is mostly water; is quickly regained; and that the diet is so extreme as to be unhealthy.[citation needed] However, many followers of the diet report positive results.[citation needed
Rastafarian Diet
Ital or I-tal is food approved of in the Rastafari movement. The word derives from the English word vital, with the initial syllable replaced by i. This is done to many words in the Rastafari vocabulary to signify the unity of the speaker with all of nature.
Early adherents adopted the dietary laws of Leviticus and Deuteronomy. Though there are different interpretations of ital regarding specific foods, the general principle is that food should be natural, or pure, and from the earth. Rastas therefore avoid food which is chemically modified or contains artificial additives (e.g., colour, flavourings, and preservatives). Some also avoid added salt in foods. In strict interpretations, foods that have been produced using chemicals such as pesticides and fertiliser are not considered ital.
In common with religions such as Judaism, Islam, and Ethiopian Christianity, Rasta prohibits the eating of pork. Some Rastas also avoid eating shellfish because, in common with pigs, they are considered to be scavengers. Most Rastas consider the ital diet to forbid the consumption of all red meat, many do not eat fish or those fish over 12 inches in length, and some are strict vegetarians.
Stricter interpretations also avoid food that has been preserved by canning or drying and even prohibit the use of metal cooking utensils. Foodstuffs such as grass and other herbal remedies are permitted within this diet. In this case, only clay and wood cooking pots, crockery, and cutlery are used. Few adherents of ital follow the strictest interpretation; some Rastas do not adhere to them at all.
Early adherents adopted the dietary laws of Leviticus and Deuteronomy. Though there are different interpretations of ital regarding specific foods, the general principle is that food should be natural, or pure, and from the earth. Rastas therefore avoid food which is chemically modified or contains artificial additives (e.g., colour, flavourings, and preservatives). Some also avoid added salt in foods. In strict interpretations, foods that have been produced using chemicals such as pesticides and fertiliser are not considered ital.
In common with religions such as Judaism, Islam, and Ethiopian Christianity, Rasta prohibits the eating of pork. Some Rastas also avoid eating shellfish because, in common with pigs, they are considered to be scavengers. Most Rastas consider the ital diet to forbid the consumption of all red meat, many do not eat fish or those fish over 12 inches in length, and some are strict vegetarians.
Stricter interpretations also avoid food that has been preserved by canning or drying and even prohibit the use of metal cooking utensils. Foodstuffs such as grass and other herbal remedies are permitted within this diet. In this case, only clay and wood cooking pots, crockery, and cutlery are used. Few adherents of ital follow the strictest interpretation; some Rastas do not adhere to them at all.
Pritikin Diet
The Pritikin Diet was created by Nathan Pritikin and enhanced by his son Robert Pritikin. It is a low-fat, high carbohydrate diet. (cf. Atkins diet)
The Pritikin Program was often described by Nathan Pritikin, its creator, as “mankind’s original meal plan.” That’s because the focus of the Pritikin diet is unprocessed or minimally processed straight-from-nature foods like fruits, vegetables, legumes (such as black beans and pinto beans), whole grains such as brown rice, starchy vegetables like potatoes and yams, lean meat, and seafood.
The Pritikin Program also emphasizes another key characteristic of humankind up until the last century: plenty of daily exercise, including at least 30 minutes of aerobic exercise like brisk walking, weight training two to three times weekly, and stretching, optimally every day.
This return to basics may be precisely what’s needed to return affluent societies to good health. In several studies published since 1975, scientists at UCLA and other research institutions have found the Pritikin Program effective in preventing the major diseases that afflict modern society, such as heart disease, type 2 diabetes, hypertension, and obesity. The Pritikin Program has been documented to improve cholesterol profiles better than cholesterol-lowering drugs like statins, and has also been found to lower blood sugars, normalize blood pressure, and shed excess weight.
Practicing the Pritikin Diet
The practice of the Pritikin Diet holds that in order to feel satisfied and stop eating, a human being needs to consume enough food, of any sort, until he has ingested a certain amount of bulk, that is, physical weight. Fat, as a food source, is not unhealthy in itself; it is necessary to good health. Fat contains more calories per pound, however, than carbohydrates, and therefore eating fat is essentially choosing more calories for the same amount of "fullness" according to Pritikin's hunger satisfaction theory. The result: a given quantity of fat adds more calories for the same amount of fullness provided by an equal weight of food from other sources.
The stomach and the body, according to Dr. Pritikin's theory, do not "know" whether the bulk ingested consists of fat or anything else. The body knows only whether it has obtained sufficient bulk to feel sated. Hence the Pritikin principle advocates a low-density, high-bulk diet. This means a diet rich in fruit, vegetables, lean meats and fish, and plenty of nonsoluble fiber, all of which generally promote good health. Processed, high-fat foods, on the other hand, should be avoided--not simply because they have additives and artificial ingredients--but rather because they are low-bulk and high-calorie.
The Pritikin Diet was most popular in the 1970s and is less so today. The Pritikin Diet calls for balanced meals with foods of recognized nutritional value: fresh vegetables, fruit, and above all fiber--which reduces the risks of colon cancer and helps the body remove cholesterol.
The Pritikin Program was often described by Nathan Pritikin, its creator, as “mankind’s original meal plan.” That’s because the focus of the Pritikin diet is unprocessed or minimally processed straight-from-nature foods like fruits, vegetables, legumes (such as black beans and pinto beans), whole grains such as brown rice, starchy vegetables like potatoes and yams, lean meat, and seafood.
The Pritikin Program also emphasizes another key characteristic of humankind up until the last century: plenty of daily exercise, including at least 30 minutes of aerobic exercise like brisk walking, weight training two to three times weekly, and stretching, optimally every day.
This return to basics may be precisely what’s needed to return affluent societies to good health. In several studies published since 1975, scientists at UCLA and other research institutions have found the Pritikin Program effective in preventing the major diseases that afflict modern society, such as heart disease, type 2 diabetes, hypertension, and obesity. The Pritikin Program has been documented to improve cholesterol profiles better than cholesterol-lowering drugs like statins, and has also been found to lower blood sugars, normalize blood pressure, and shed excess weight.
Practicing the Pritikin Diet
The practice of the Pritikin Diet holds that in order to feel satisfied and stop eating, a human being needs to consume enough food, of any sort, until he has ingested a certain amount of bulk, that is, physical weight. Fat, as a food source, is not unhealthy in itself; it is necessary to good health. Fat contains more calories per pound, however, than carbohydrates, and therefore eating fat is essentially choosing more calories for the same amount of "fullness" according to Pritikin's hunger satisfaction theory. The result: a given quantity of fat adds more calories for the same amount of fullness provided by an equal weight of food from other sources.
The stomach and the body, according to Dr. Pritikin's theory, do not "know" whether the bulk ingested consists of fat or anything else. The body knows only whether it has obtained sufficient bulk to feel sated. Hence the Pritikin principle advocates a low-density, high-bulk diet. This means a diet rich in fruit, vegetables, lean meats and fish, and plenty of nonsoluble fiber, all of which generally promote good health. Processed, high-fat foods, on the other hand, should be avoided--not simply because they have additives and artificial ingredients--but rather because they are low-bulk and high-calorie.
The Pritikin Diet was most popular in the 1970s and is less so today. The Pritikin Diet calls for balanced meals with foods of recognized nutritional value: fresh vegetables, fruit, and above all fiber--which reduces the risks of colon cancer and helps the body remove cholesterol.
Pollotarian Diet
Pollotarianism (also called pollo-vegetarianism) is a neologism to denote a dietary choice, in which a person does not consume mammalian meat such as beef, pork, and lamb, but does consume chicken. As with lacto-ovo vegetarianism, there are usually no restrictions on non-flesh animal products such as dairy and eggs.
Terminology
Terms for this diet arose in response to growing numbers of people (particularly in the United States) who have restricted diets that do not meet the definition of more restrictive diets such as vegetarianism or veganism. As such, the term pollo-vegetarian (which is sometimes used to describe the diet) is a misnomer because vegetarians do not eat any animal meat; the term pollotarian is accurate.
The word pollo is derived from the Latin for chicken. "Pesce-pollotarianism" (or chickifishitarian) is a pejorative neologism that means one who includes both chicken and fish in their diets as well as non-meats (see flexitarianism), but pescetarianism and pollotarianism are separate entities.
Rationale
There are many rationales for maintaining a pollo-vegetarian diet. One is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [1] [2]
For some the rationale is ethics: believing that either the treatment, or simply the killing and eating, of mass market "meat" mammals is unethical. The rationalization for eating chickens in this case is usually either "I have to eat some kind of meat" (see complete protein) or "chickens are less intelligent than other animals".
Some believe that the treatment (specifically the caging) of mass market meat mammals is unethical, and only eat free-range chickens that are not caged.
References
^ E Giovannucci, EB Rimm, MJ Stampfer, GA Colditz, A Ascherio and WC Willett, "Intake of fat, meat, and fiber in relation to risk of colon cancer in men"., Cancer Research 54, 2390-2397, (May 1, 1994)
^ Frank B. Hu, MD, PhD, JoAnn E. Manson, MD, DrPh and Walter C. Willett, MD, DrPh, "Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review"., Journal of the American College of Nutrition, Vol. 20, No. 1, 5-19 (2001)
Terminology
Terms for this diet arose in response to growing numbers of people (particularly in the United States) who have restricted diets that do not meet the definition of more restrictive diets such as vegetarianism or veganism. As such, the term pollo-vegetarian (which is sometimes used to describe the diet) is a misnomer because vegetarians do not eat any animal meat; the term pollotarian is accurate.
The word pollo is derived from the Latin for chicken. "Pesce-pollotarianism" (or chickifishitarian) is a pejorative neologism that means one who includes both chicken and fish in their diets as well as non-meats (see flexitarianism), but pescetarianism and pollotarianism are separate entities.
Rationale
There are many rationales for maintaining a pollo-vegetarian diet. One is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [1] [2]
For some the rationale is ethics: believing that either the treatment, or simply the killing and eating, of mass market "meat" mammals is unethical. The rationalization for eating chickens in this case is usually either "I have to eat some kind of meat" (see complete protein) or "chickens are less intelligent than other animals".
Some believe that the treatment (specifically the caging) of mass market meat mammals is unethical, and only eat free-range chickens that are not caged.
References
^ E Giovannucci, EB Rimm, MJ Stampfer, GA Colditz, A Ascherio and WC Willett, "Intake of fat, meat, and fiber in relation to risk of colon cancer in men"., Cancer Research 54, 2390-2397, (May 1, 1994)
^ Frank B. Hu, MD, PhD, JoAnn E. Manson, MD, DrPh and Walter C. Willett, MD, DrPh, "Types of Dietary Fat and Risk of Coronary Heart Disease: A Critical Review"., Journal of the American College of Nutrition, Vol. 20, No. 1, 5-19 (2001)
Plant-Based Diet
Plant-based diets are diets that are based on plant foods. Staples of this diet include rice, corn, grain, barley, and potatoes with additional fruits, nuts, legumes, and vegetables.
It is closely associated with vegetarianism and veganism.
It is closely associated with vegetarianism and veganism.
Pescetarian Diet
Pescetarianism (also known as pescevegetarianism[1] or pesco-vegetarianism) is a dietary choice, in which a person — known as a pescetarian — will not eat the flesh of any animals other than fish or other types of seafood. Other animal products like eggs and dairy may be part of a pescetarian diet. Pescetarianism is the chosen diet of some people for various reasons; most commonly cited are health benefits.
Health benefits
One of the most commonly cited reasons is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [2] [3] Furthermore, eating certain kinds of fish raises HDL levels, [4] [5] and some fish are a convenient source of omega-3 fatty acids, [6] and have numerous health benefits in one food variety.[7] Some health websites also state that pescetarianism lifestyle is a more healthy diet than vegetarian and vegan ones[8].
It can be claimed conversely that fish also contain toxins such as mercury and PCBs,[9] though a careful selection of fish can ensure a low-risk or toxin-free product.[10][11]
Comparisons to other diets
Pescetarianism is similar to a traditional Mediterranean diet, which focuses on seafood, grains, fruits, and vegetables. However, the Mediterranean diet does not entirely exclude meat from land animals as pescetarianism does. While pescetarians and vegetarians often cite similar reasons in selecting their dietary choices, pescetarianism is not a type of vegetarian diet.[15] Vegetarians do not consume the flesh of any animal, including sea animals; any diet that includes fish or other sea animals is not a vegetarian diet. However, since pescetarians do not eat mammal-meat or bird-meat, they experience many of the same social pressures as vegetarians, so that the two groups may sometimes have common interests. Occasionally -- and controversially -- terms such as pesco-vegetarian and semi-vegetarian have been used in place of the term pescetarian.
While both groups often cite environmental issues as a rationale behind their diets, pescetarian and vegetarian diets can be each environmentally unfriendly if precautions are not taken, due to the problems of overfishing, by-catch and in both diets, habitat destruction through arable farming. For this reason, some pescetarians focus on eating species that are most sustainably fished and avoid many farmed fish (e.g. salmon).
Health benefits
One of the most commonly cited reasons is that of health, based on findings that red meat is detrimental to health in many cases due to non-lean red meats containing high amounts of saturated fats. [2] [3] Furthermore, eating certain kinds of fish raises HDL levels, [4] [5] and some fish are a convenient source of omega-3 fatty acids, [6] and have numerous health benefits in one food variety.[7] Some health websites also state that pescetarianism lifestyle is a more healthy diet than vegetarian and vegan ones[8].
It can be claimed conversely that fish also contain toxins such as mercury and PCBs,[9] though a careful selection of fish can ensure a low-risk or toxin-free product.[10][11]
Comparisons to other diets
Pescetarianism is similar to a traditional Mediterranean diet, which focuses on seafood, grains, fruits, and vegetables. However, the Mediterranean diet does not entirely exclude meat from land animals as pescetarianism does. While pescetarians and vegetarians often cite similar reasons in selecting their dietary choices, pescetarianism is not a type of vegetarian diet.[15] Vegetarians do not consume the flesh of any animal, including sea animals; any diet that includes fish or other sea animals is not a vegetarian diet. However, since pescetarians do not eat mammal-meat or bird-meat, they experience many of the same social pressures as vegetarians, so that the two groups may sometimes have common interests. Occasionally -- and controversially -- terms such as pesco-vegetarian and semi-vegetarian have been used in place of the term pescetarian.
While both groups often cite environmental issues as a rationale behind their diets, pescetarian and vegetarian diets can be each environmentally unfriendly if precautions are not taken, due to the problems of overfishing, by-catch and in both diets, habitat destruction through arable farming. For this reason, some pescetarians focus on eating species that are most sustainably fished and avoid many farmed fish (e.g. salmon).
No-Grain Diet
The No-Grain Diet is a book and diet plan developed by osteopathic physician Joseph Mercola. He claims that overconsumption of grains and sugars is the cause of many degenerative diseases, such as diabetes and cancer as well as obesity. Recently, he is calling this diet the "Total Health Program" including a 3-stage "Nutrition Plan".[citation needed]
The No-Grain Diet emphasizes organic vegetables with limited fruits, quality meats, eggs and oils such as virgin coconut oil and virgin olive oil. It discourages the eating of any grain-products, sugars, most fish, most polyunsaturated oils and processed foods.
The diet goes against the recommendations of most mainstream nutritionists and dieticians; for example, the American Dietetic Association recommends fish and polyunsaturated oils as part of a healthy diet.[1]
The book was number 5 on the New York Times bestseller list for May 18, 2003.[2]
References
^ Dietary Fats Fact Sheet from the American Dietetic Association. Accessed April 24, 2007.
^ New York Times bestseller list for May 18, 2003. Requires registration to access.
The No-Grain Diet emphasizes organic vegetables with limited fruits, quality meats, eggs and oils such as virgin coconut oil and virgin olive oil. It discourages the eating of any grain-products, sugars, most fish, most polyunsaturated oils and processed foods.
The diet goes against the recommendations of most mainstream nutritionists and dieticians; for example, the American Dietetic Association recommends fish and polyunsaturated oils as part of a healthy diet.[1]
The book was number 5 on the New York Times bestseller list for May 18, 2003.[2]
References
^ Dietary Fats Fact Sheet from the American Dietetic Association. Accessed April 24, 2007.
^ New York Times bestseller list for May 18, 2003. Requires registration to access.
Perricone Diet
Nicholas Perricone (IPA pronunciation: [pɛrəkon) is a dermatologist who has written several books, primarily on the subjects of weight loss and maintaining the appearance of youth. He is an Adjunct Professor of Medicine at Michigan State University’s College of Human Medicine, from which he received his MD. He has appeared in two special programs on PBS. He sells his own line of skin care products.
Perricone presents himself as a radical in the dermatological community, repeatedly encouraging his audience to challenge the status quo. He compares his work relating diet to skin care with Ignaz Semmelweis's work on hand washing and the spread of disease in the 1800s.
Books
Perricone has written five books. These all take a similar "three-tiered" approach to skin problems. The three tiers are diet, supplements, and topicals. The books share some general recommendations, but each contains unique material.
The Wrinkle Cure
Perricone's first book, The Wrinkle Cure, published in 2001, suggests a diet and products that can allegedly slow, or even reverse, the visible aging process. Some of his most notable recommendations are a diet high in salmon (primarily for its omega-3 fatty acids), supplementation of lipoic acid, and topical application of vitamin C ester and DMAE.
The Perricone Prescription
Published in 2002, The Perricone Prescription, recommends a "rejuvenating" program of diet, exercise, and skin care that is intended not only to improve one's appearance, but also to increase energy and to reduce the risk of several major health problems, including heart disease, cancer, and diabetes. Many of the recommendations, such as a diet high in fish, are repeated from The Wrinkle Cure. The book became a #1 New York Times bestseller.
The Acne Prescription
Published in 2003, The Acne Prescription is a follow-up to The Perricone Prescription targeted at those who are suffering from acne, especially (though not exclusively) those who have older, drier skin that does not respond well to treatments intended for oily adolescent skin. The book is particularly notable for attacking the widely held opinion in the dermatological community that there is, with few exceptions, no correlation between diet and acne, high intake of iodine is an acknowledged exception. Perricone claims that foods do have anti-inflammatory (and therefore anti-acne) and pro-inflammatory effects; which foods fall into which category is somewhat counterintuitive. For example, apples are in the anti-inflammatory food list, while bananas are considered pro-inflammatory. This book's paperback version was released under the title "Clear Skin Prescription" in 2004.
The Perricone Promise
Published in 2004, The Perricone Promise offers a new theory of aging circulating around neuropeptides, and focuses on an extensive diet intended to regulate them. He claims that the diet can be helpful in simultaneously losing weight and smoothing wrinkles, as well as improving one's mood and decelerating aging. New topical recommendations are also included, the primary one being a neuropeptide-based serum exclusively sold by Perricone's company that currently costs $570 per bottle (a 3-month supply), far more than any of Perricone's other products.
The Perricone Weight-Loss Diet
Published in 2000, The Perricone Weight-Loss Diet describes how a version of the face-lift diet introduced in previous books can also be helpful in losing weight without losing body tone. New supplement regimens are introduced along with an updated version of the salmon-rich Perricone diet, as well as several new recipes.
Perricone presents himself as a radical in the dermatological community, repeatedly encouraging his audience to challenge the status quo. He compares his work relating diet to skin care with Ignaz Semmelweis's work on hand washing and the spread of disease in the 1800s.
Books
Perricone has written five books. These all take a similar "three-tiered" approach to skin problems. The three tiers are diet, supplements, and topicals. The books share some general recommendations, but each contains unique material.
The Wrinkle Cure
Perricone's first book, The Wrinkle Cure, published in 2001, suggests a diet and products that can allegedly slow, or even reverse, the visible aging process. Some of his most notable recommendations are a diet high in salmon (primarily for its omega-3 fatty acids), supplementation of lipoic acid, and topical application of vitamin C ester and DMAE.
The Perricone Prescription
Published in 2002, The Perricone Prescription, recommends a "rejuvenating" program of diet, exercise, and skin care that is intended not only to improve one's appearance, but also to increase energy and to reduce the risk of several major health problems, including heart disease, cancer, and diabetes. Many of the recommendations, such as a diet high in fish, are repeated from The Wrinkle Cure. The book became a #1 New York Times bestseller.
The Acne Prescription
Published in 2003, The Acne Prescription is a follow-up to The Perricone Prescription targeted at those who are suffering from acne, especially (though not exclusively) those who have older, drier skin that does not respond well to treatments intended for oily adolescent skin. The book is particularly notable for attacking the widely held opinion in the dermatological community that there is, with few exceptions, no correlation between diet and acne, high intake of iodine is an acknowledged exception. Perricone claims that foods do have anti-inflammatory (and therefore anti-acne) and pro-inflammatory effects; which foods fall into which category is somewhat counterintuitive. For example, apples are in the anti-inflammatory food list, while bananas are considered pro-inflammatory. This book's paperback version was released under the title "Clear Skin Prescription" in 2004.
The Perricone Promise
Published in 2004, The Perricone Promise offers a new theory of aging circulating around neuropeptides, and focuses on an extensive diet intended to regulate them. He claims that the diet can be helpful in simultaneously losing weight and smoothing wrinkles, as well as improving one's mood and decelerating aging. New topical recommendations are also included, the primary one being a neuropeptide-based serum exclusively sold by Perricone's company that currently costs $570 per bottle (a 3-month supply), far more than any of Perricone's other products.
The Perricone Weight-Loss Diet
Published in 2000, The Perricone Weight-Loss Diet describes how a version of the face-lift diet introduced in previous books can also be helpful in losing weight without losing body tone. New supplement regimens are introduced along with an updated version of the salmon-rich Perricone diet, as well as several new recipes.
Paleolithic Diet
The Paleolithic diet (abbreviated Paleo diet) is also known as the caveman diet, prehistoric diet, Stone Age diet, or hunter-gatherer diet. It is the diet of wild plants and animals that various human species (see Homo (genus)) habitually consumed during the Paleolithic period (the Old Stone Age), a period of about 2 million years duration, ending about 10,000 years ago, when Homo sapiens, invented agriculture. The modern version of this diet uses domesticated sources in lieu of the wild sources of the original hunter-gatherer diet.
Those who advocate that contemporary humans should regularly consume a Paleolithic diet base their advocacy on the premise that natural selection had 2 million or more years to genetically adapt the metabolism and physiology of the various human species to such a diet, and that in the 10,000 years since the invention of agriculture and its consequent major change in the human diet, natural selection has had too little time to make the optimal genetic adaptations to the new diet. According to those advocates, physiological and metabolic maladaptations result from those suboptimal genetic adaptations, which in turn contribute to many of the so-called diseases of civilization.[1]
Those considerations give rise to a simple theme for adhering to a Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means that are practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products.[2]
Practices
Foods in the diet
Foods which are included in the diet are ones that can be obtained by using Paleolithic tools and practices, like meat (preferably game, though many followers of the diet eat farmed meat for practical reasons), fish, and gathered or foraged fruits, leaves, and roots of plants, mushrooms, nuts, eggs, and honey.
Some practitioners allow the use of oils derived from those foods which can be obtained and produced through Paleolithic means and are edible in their natural, uncooked state. Examples could include sesame oil, olive oil, and safflower oil, but not oils derived from beans (for example, peanut oil) or grains (for example, corn oil). Others avoid the use of any oil, as it is a processed food.
The non-animal foods available in the diet are the same as those available in raw veganism. However, there are two fundamental differences between raw veganism and the Paleolithic diet: Firstly, practitioners consume meat and other animal products (in fact usually more is consumed than on a standard modern diet, in some cases substantially more). Secondly, any and all food may be cooked if desired.
Foods not in the diet
Vegetable foods which are not edible raw and unprocessed are excluded from the diet. The foods falling into this category are mainly grains (wheat, corn, rice, etc.), starchy vegetables (i.e., beans, and potatoes), certain fruits and nuts (e.g. cashews), and refined sugars. Alcoholic beverages are generally excluded because fermentation is also a form of processing, although some Paleolithic eaters allow certain exceptions (i.e., wine, since fermented (over-ripe) fruit can be found and consumed in small quantities with little ill effect). Dairy products are excluded despite being edible raw, since they cannot be found or consumed easily in nature, at least in any considerable quantity, and are consequently a post-agricultural food.
Intake
The generally prescribed proportions of protein, fat, and carbohydrate are approximately 20-35%, 30-60%, and 20-35% respectively by calories. By calories the diet is commonly around 45-65% animal products and 35-55% plant products. Alternatively, because of the large amount of water in fruits and vegetables, the diet is, by weight, roughly 2/3 plant products and 1/3 animal products.
Consequently, because of the high water content of fruits and vegetables, it is generally accepted that slightly less non-food water is required for optimal health. This is also supported by the fact that fresh water is not always readily available in the wild and that humans must rely on other sources for their water needs. This is not a reduction in need for water, but a shift in where water can be obtained.
The vitamin and mineral content of the diet is very high compared to a standard diet, in many cases a multiple of the RDA.
Food sources and preparation
For many practitioners of Paleolithic nutrition, the foods' source is just as important as the kind of foods being consumed. It is common practice to obtain Paleolithic foods from as natural a source as possible. Farmed meats, especially those organically farmed, are available from many natural sources, from free range poultry to grass fed beef, with many proponents preferring, though not as practical, wild game meats like quail, rabbit, and venison.
It is common practice among Paleolithic eaters that when cooking, unconventional cooking means should be avoided, such as the use of microwave ovens, and that foods are cooked just enough to kill any harmful bacteria that may be present.
Modern-day practitioners of the Paleolithic diet must be careful to get necessary nutrients found in foods that are not on the diet. For example, milk and other dairy products are a major source of calcium and vitamin D for most people following the conventional Western diet. Late Paleolithic people probably got sufficient calcium from wild vegetables and from gnawing the bones of animals they ate.[5] Vitamin D can be synthesized by the body upon sufficient exposure to sunlight, and can be obtained from cod liver oil, and from oily fish such as salmon, mackerel, sardines, and tuna.[8] Since cultivated vegetables have less calcium than their wild counterparts, since excessive exposure to sunlight has been linked to skin cancer, and since it can be expensive to eat fish several times a week, many followers of the diet may choose to take calcium and vitamin D supplements to be sure they get enough of these nutrients.
Those who advocate that contemporary humans should regularly consume a Paleolithic diet base their advocacy on the premise that natural selection had 2 million or more years to genetically adapt the metabolism and physiology of the various human species to such a diet, and that in the 10,000 years since the invention of agriculture and its consequent major change in the human diet, natural selection has had too little time to make the optimal genetic adaptations to the new diet. According to those advocates, physiological and metabolic maladaptations result from those suboptimal genetic adaptations, which in turn contribute to many of the so-called diseases of civilization.[1]
Those considerations give rise to a simple theme for adhering to a Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means that are practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products.[2]
Practices
Foods in the diet
Foods which are included in the diet are ones that can be obtained by using Paleolithic tools and practices, like meat (preferably game, though many followers of the diet eat farmed meat for practical reasons), fish, and gathered or foraged fruits, leaves, and roots of plants, mushrooms, nuts, eggs, and honey.
Some practitioners allow the use of oils derived from those foods which can be obtained and produced through Paleolithic means and are edible in their natural, uncooked state. Examples could include sesame oil, olive oil, and safflower oil, but not oils derived from beans (for example, peanut oil) or grains (for example, corn oil). Others avoid the use of any oil, as it is a processed food.
The non-animal foods available in the diet are the same as those available in raw veganism. However, there are two fundamental differences between raw veganism and the Paleolithic diet: Firstly, practitioners consume meat and other animal products (in fact usually more is consumed than on a standard modern diet, in some cases substantially more). Secondly, any and all food may be cooked if desired.
Foods not in the diet
Vegetable foods which are not edible raw and unprocessed are excluded from the diet. The foods falling into this category are mainly grains (wheat, corn, rice, etc.), starchy vegetables (i.e., beans, and potatoes), certain fruits and nuts (e.g. cashews), and refined sugars. Alcoholic beverages are generally excluded because fermentation is also a form of processing, although some Paleolithic eaters allow certain exceptions (i.e., wine, since fermented (over-ripe) fruit can be found and consumed in small quantities with little ill effect). Dairy products are excluded despite being edible raw, since they cannot be found or consumed easily in nature, at least in any considerable quantity, and are consequently a post-agricultural food.
Intake
The generally prescribed proportions of protein, fat, and carbohydrate are approximately 20-35%, 30-60%, and 20-35% respectively by calories. By calories the diet is commonly around 45-65% animal products and 35-55% plant products. Alternatively, because of the large amount of water in fruits and vegetables, the diet is, by weight, roughly 2/3 plant products and 1/3 animal products.
Consequently, because of the high water content of fruits and vegetables, it is generally accepted that slightly less non-food water is required for optimal health. This is also supported by the fact that fresh water is not always readily available in the wild and that humans must rely on other sources for their water needs. This is not a reduction in need for water, but a shift in where water can be obtained.
The vitamin and mineral content of the diet is very high compared to a standard diet, in many cases a multiple of the RDA.
Food sources and preparation
For many practitioners of Paleolithic nutrition, the foods' source is just as important as the kind of foods being consumed. It is common practice to obtain Paleolithic foods from as natural a source as possible. Farmed meats, especially those organically farmed, are available from many natural sources, from free range poultry to grass fed beef, with many proponents preferring, though not as practical, wild game meats like quail, rabbit, and venison.
It is common practice among Paleolithic eaters that when cooking, unconventional cooking means should be avoided, such as the use of microwave ovens, and that foods are cooked just enough to kill any harmful bacteria that may be present.
Modern-day practitioners of the Paleolithic diet must be careful to get necessary nutrients found in foods that are not on the diet. For example, milk and other dairy products are a major source of calcium and vitamin D for most people following the conventional Western diet. Late Paleolithic people probably got sufficient calcium from wild vegetables and from gnawing the bones of animals they ate.[5] Vitamin D can be synthesized by the body upon sufficient exposure to sunlight, and can be obtained from cod liver oil, and from oily fish such as salmon, mackerel, sardines, and tuna.[8] Since cultivated vegetables have less calcium than their wild counterparts, since excessive exposure to sunlight has been linked to skin cancer, and since it can be expensive to eat fish several times a week, many followers of the diet may choose to take calcium and vitamin D supplements to be sure they get enough of these nutrients.
Ovo-lacto Vegetarian Diet
A lacto-ovo vegetarian is a vegetarian who is willing to consume dairy products (i.e. milk and its derivatives, like cheese, butter, or yogurt) and eggs. Lacto means "milk" and ovo means "egg".
In the Western world lacto-ovo vegetarians are the most common type of vegetarian. Generally speaking, when one uses the term vegetarian a lacto-ovo vegetarian is assumed. Lacto-ovo vegetarians are well-catered to in restaurants and shops, especially in Europe and metropolitan cities in North America.
Some lacto-ovo vegetarians who are motivated by ethical reasons may avoid fertilized eggs as well as caviar, feeling that both involve the killing of beings or torture and exploitation of source animals.
A lacto-ovo vegetarian usually doesn't eat poultry, meat or fish. However, cross-culturally, different cultures recognize vegetarianism differently. For example, there are many Japanese vegetarians consider fish to be vegetarian, and Indian vegetarians who consider eggs to be non-vegetarian.
In contrast, a vegetarian who consumes no animal products is called a vegan.
In the airline industry a lacto-ovo vegetarian meal is known by the acronym VLML.
In the Western world lacto-ovo vegetarians are the most common type of vegetarian. Generally speaking, when one uses the term vegetarian a lacto-ovo vegetarian is assumed. Lacto-ovo vegetarians are well-catered to in restaurants and shops, especially in Europe and metropolitan cities in North America.
Some lacto-ovo vegetarians who are motivated by ethical reasons may avoid fertilized eggs as well as caviar, feeling that both involve the killing of beings or torture and exploitation of source animals.
A lacto-ovo vegetarian usually doesn't eat poultry, meat or fish. However, cross-culturally, different cultures recognize vegetarianism differently. For example, there are many Japanese vegetarians consider fish to be vegetarian, and Indian vegetarians who consider eggs to be non-vegetarian.
In contrast, a vegetarian who consumes no animal products is called a vegan.
In the airline industry a lacto-ovo vegetarian meal is known by the acronym VLML.
Ornish Diet
The Ornish Diet is a somewhat popular diet that was developed by Dean Ornish M.D. in his book Dr. Dean Ornish's Program for Reversing Heart Disease. It is a diet that is specifically formulated to reverse heart disease but has recently been used as a weight-loss program. This vegetarian diet emphasizes low-fat, filling foods, including legumes and other high-fiber choices.
The Ornish Diet is a very strict one. It places very strict limitations on all foods containing more than very slight amounts of cholesterol and saturated fat. Meat and fish are not allowed, although nonfat dairy products and egg whites are permitted in limited quantities. This diet promotes complex carbohydrates (fruit, grains, etc.) and limits simple ones (sugars, honey, alcohol.) The most controversial part of the diet is its prohibition on nuts and fish, which some researchers claim actually protect the heart. The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates. To complement his suggested diet, Dr. Ornish advocates physical activity and meditation.[1]
To view a talk by Dr. Ornish about his program, visit: [2]
The Ornish Diet is a very strict one. It places very strict limitations on all foods containing more than very slight amounts of cholesterol and saturated fat. Meat and fish are not allowed, although nonfat dairy products and egg whites are permitted in limited quantities. This diet promotes complex carbohydrates (fruit, grains, etc.) and limits simple ones (sugars, honey, alcohol.) The most controversial part of the diet is its prohibition on nuts and fish, which some researchers claim actually protect the heart. The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. According to his book "Eat More, Weigh Less," the typical American diet is 40% fat, 20% protein and 40% carbohydrates. To complement his suggested diet, Dr. Ornish advocates physical activity and meditation.[1]
To view a talk by Dr. Ornish about his program, visit: [2]
Organic Foods Diet
Organic foods are produced according to certain production standards. For crops, it means they were grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives.[1] For animals, it means they were reared without the routine use of antibiotics and without the use of growth hormones. In most countries, organic produce must not be genetically modified.
Increasingly, organic food production is legally regulated. Currently, the United States, the European Union, Japan and many other countries require producers to obtain organic certification in order to market food as organic.
Historically, organic farms have been relatively small family-run farms[2] — which is why organic food was once only available in small stores or farmers' markets. Now, organic foods are becoming much more widely available — organic food sales within the United States have grown by 17 to 20 percent a year for the past few years[3] while sales of conventional food have grown at only about 2 to 3 percent a year. This large growth is predicted to continue, and many companies are jumping into the market
TYPES OF ORGANIC FOOD
Fresh food
Fresh, "unprocessed" organic food, such as vegetables and fruits are purchased directly from growers, at farmers' markets, from on-farm stands, supermarkets, through speciality food stores, and through community-supported agriculture (CSA) projects. Unprocessed animal products like organic meat, eggs, dairy, are less commonly available in "fresh" form.
In Australia, organic eggs must be from free-range hens, rather than from battery chickens[5]. Animals for the organic market may not be fed growth hormones or drugs such as steroids or antibiotics.
Processed food
Often, within the same supermarket, both organic and conventional versions of products are available, although the price of the organic version is usually higher (see modern developments). Most processed organic food comes from large food conglomerates[6] producing and marketing products like canned goods, frozen vegetables, prepared dishes and other convenience foods.
Processed organic food usually contains only organic ingredients, or where there are a number of ingredients, at least a minimum percentage of the plant and animal ingredients must be organic (95% in Australia). Any non-organically produced ingredients must still meet requirements. It must be free of artificial food additives, and is often processed with fewer artificial methods, materials and conditions (no chemical ripening, no food irradiation, and no genetically modified ingredients, etc.).
They may also be required to be produced using energy-saving technologies and packaged using recyclable or biodegradable materials when possible.[5]
Increasingly, organic food production is legally regulated. Currently, the United States, the European Union, Japan and many other countries require producers to obtain organic certification in order to market food as organic.
Historically, organic farms have been relatively small family-run farms[2] — which is why organic food was once only available in small stores or farmers' markets. Now, organic foods are becoming much more widely available — organic food sales within the United States have grown by 17 to 20 percent a year for the past few years[3] while sales of conventional food have grown at only about 2 to 3 percent a year. This large growth is predicted to continue, and many companies are jumping into the market
TYPES OF ORGANIC FOOD
Fresh food
Fresh, "unprocessed" organic food, such as vegetables and fruits are purchased directly from growers, at farmers' markets, from on-farm stands, supermarkets, through speciality food stores, and through community-supported agriculture (CSA) projects. Unprocessed animal products like organic meat, eggs, dairy, are less commonly available in "fresh" form.
In Australia, organic eggs must be from free-range hens, rather than from battery chickens[5]. Animals for the organic market may not be fed growth hormones or drugs such as steroids or antibiotics.
Processed food
Often, within the same supermarket, both organic and conventional versions of products are available, although the price of the organic version is usually higher (see modern developments). Most processed organic food comes from large food conglomerates[6] producing and marketing products like canned goods, frozen vegetables, prepared dishes and other convenience foods.
Processed organic food usually contains only organic ingredients, or where there are a number of ingredients, at least a minimum percentage of the plant and animal ingredients must be organic (95% in Australia). Any non-organically produced ingredients must still meet requirements. It must be free of artificial food additives, and is often processed with fewer artificial methods, materials and conditions (no chemical ripening, no food irradiation, and no genetically modified ingredients, etc.).
They may also be required to be produced using energy-saving technologies and packaged using recyclable or biodegradable materials when possible.[5]
Okinawa Diet
The Okinawa diet is a commercially promoted weight-loss diet based on the standard diet of Ryūkyū Islanders. People from these Japanese islands (of which Okinawa is the largest) are reported to have the longest life expectancy in the world. This has in part been attributed to the local diet, but also to other variables such as genetic factors, lifestyle, and environmental factors.
The diet consists of a relatively low intake of calories, with fish and other types of marine foods as some of its main staples. The principal focus of the diet consists of knowing how many calories per gram each food item contains. They posit that there is a tight correlation between the high proportion of Okinawans over 110 years of age and the relatively low caloric density of their diet.
The proponents of this diet divide food into 4 categories based on caloric density. The "featherweight" foods, less than or equal to .8 calories per gram which one can eat freely without major concern, the "lightweight" foods with a caloric density from .8 to 1.5 calories per gram which one should eat in moderation, the "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram which one should eat only while carefully monitoring portion size and the "heavyweight" foods from 3 to 9 calories per gram which one should eat only sparingly.
The typical Okinawan reaching 110 years of age has had a diet consistently averaging no more than one calorie per gram and has a BMI of 20.4. The average overweight 50-year old American of today with a BMI of 28 eats a diet averaging 1.7 calories per gram.
The diet consists of a relatively low intake of calories, with fish and other types of marine foods as some of its main staples. The principal focus of the diet consists of knowing how many calories per gram each food item contains. They posit that there is a tight correlation between the high proportion of Okinawans over 110 years of age and the relatively low caloric density of their diet.
The proponents of this diet divide food into 4 categories based on caloric density. The "featherweight" foods, less than or equal to .8 calories per gram which one can eat freely without major concern, the "lightweight" foods with a caloric density from .8 to 1.5 calories per gram which one should eat in moderation, the "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram which one should eat only while carefully monitoring portion size and the "heavyweight" foods from 3 to 9 calories per gram which one should eat only sparingly.
The typical Okinawan reaching 110 years of age has had a diet consistently averaging no more than one calorie per gram and has a BMI of 20.4. The average overweight 50-year old American of today with a BMI of 28 eats a diet averaging 1.7 calories per gram.
Natural Foods Diet
Natural foods are foods that do not contain artificial ingredients and are minimally processed. They are usually more nutritious than refined foods. Natural foods do not include ingredients such as refined sugars, refined flours, milled grains, hydrogenated oils, artificial sweeteners, artificial food colors, or artificial flavorings.
Sucanat, stevia, raw honey, agave syrup and maple syrup are sweeteners often used in place of white sugar in a natural foods diet. Sea salt is also preferred over table salt.
Proponents of natural foods diets argue that refined ingredients promote obesity, diabetes, cancer, and heart disease.
Natural food movement
Natural foods were made popular in America and Western Europe during the 1970s. Its principles include avoiding artificial ingredients and 'processed' foods such as refined sugar and white flour.
Food produced or sold according to the ideals of the natural food movement is sometimes known colloquially as 'health food,' although many people also use that term in a broader sense to mean any type of healthy eating.
Although in modern times the natural food diet has largely been only practiced by a minority, it has frequently influenced the way the wider population eats[citation needed].}}.
Many groceries, restaurants and cookbooks utilize and promote natural foods. Natural foods are sold at natural food stores, food cooperatives, and larger chains such as Whole Foods Market.
Sucanat, stevia, raw honey, agave syrup and maple syrup are sweeteners often used in place of white sugar in a natural foods diet. Sea salt is also preferred over table salt.
Proponents of natural foods diets argue that refined ingredients promote obesity, diabetes, cancer, and heart disease.
Natural food movement
Natural foods were made popular in America and Western Europe during the 1970s. Its principles include avoiding artificial ingredients and 'processed' foods such as refined sugar and white flour.
Food produced or sold according to the ideals of the natural food movement is sometimes known colloquially as 'health food,' although many people also use that term in a broader sense to mean any type of healthy eating.
Although in modern times the natural food diet has largely been only practiced by a minority, it has frequently influenced the way the wider population eats[citation needed].}}.
Many groceries, restaurants and cookbooks utilize and promote natural foods. Natural foods are sold at natural food stores, food cooperatives, and larger chains such as Whole Foods Market.
Mediterranean Diet
The Mediterranean diet is a modern[1] nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean basin, particularly Greece and Southern Italy.
Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and Red Wine. The diet is often cited as a beneficial one for that it is low in saturated fat and high in monounsaturated fat and dietary fiber.
Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.
One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.
Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.
Some questions have been raised as to if the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.
References
^ Alberto Capatti et al., Italian Cuisine: A Cultural History, p. 106.; Silvano Serventi and Francoise Sabban, Pasta, p. 162.
Martin Bruegel, "Alimentary identities, nutritional advice, and the uses of history" [1]
Bruno Simini, "Serge Renaud: from French paradox to Cretan miracle" The Lancet 355:9197:48 (1 January 2000) at Science Direct (subscription)
Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and Red Wine. The diet is often cited as a beneficial one for that it is low in saturated fat and high in monounsaturated fat and dietary fiber.
Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.
One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.
Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.
Some questions have been raised as to if the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.
References
^ Alberto Capatti et al., Italian Cuisine: A Cultural History, p. 106.; Silvano Serventi and Francoise Sabban, Pasta, p. 162.
Martin Bruegel, "Alimentary identities, nutritional advice, and the uses of history" [1]
Bruno Simini, "Serge Renaud: from French paradox to Cretan miracle" The Lancet 355:9197:48 (1 January 2000) at Science Direct (subscription)
Master Cleanse Detox Diet
The Master Cleanse detox diet, also known as the Lemonade Diet was created by Stanley Burroughs in 1941 and made popular by Peter Glickman through his book Lose Weight, Have More Energy and Be Happier in 10 Days, which promotes Burroughs' regimen to a modern audience.[1]
The Master Cleanse is said by Stanley Burroughs to eliminate toxins and congestion that have built up in the body.[2] Dr. Ed Zimney has argued that, while toxins (such as mercury from the ingestion of Fish) do accumulate over time, lemon juice and maple syrup could "not in any possible way eliminate any of these toxins." [3]
Recently, the cleanse received media attention as a result of being embraced by some celebrities. The singer/actress Beyoncé did it for 10 days and lost 22lbs (9kg) for her role in the 2006 movie Dreamgirls.[1] Howard Stern's cohost Robin Quivers claims to have lost 73 lb using the Master Cleanse. Similarly, Jared Leto says he lost the weight he gained to play 'Mark David Chapman' (he gained 72 lbs.) all from the master cleanse [1][4]
Supporters of the Master Cleanse have credited it with helping them lose weight, increase energy, and even alleviate some chronic diseases.[5]
The Diet
Although the the recipe varies from source to source the ingredients are generally the same. The Master Cleanse involves eating no solid food. The diet is for a recommended minimum of ten days, although it is not uncommon for people to stay on the cleanse for longer periods of time. In addition, to help elimination, cleansers drink a cup of herbal laxative tea each evening and a saltwater drink or another cup of laxative tea each morning.[2][5]
Criticism
One critic of the Master Cleanse has pointed to an "alarming lack" of essential nutrients, citing a deficiency of protein, vitamins, and minerals such as calcium.[6] As a result of these deficiencies, individuals on the diet may experience dizziness, delirium, and fainting in the short term, with possible damage to the body occurring in longer-term applications.[6] Dr. Joel Fuhrman attributes these effects to detoxification, which he says passes after the toxins are eliminated.[7] Other authors assert the benefits of fasting are related to its lack of nutrients.[7][8][9][10]
People with intestinal conditions such as Irritable Bowel Syndrome may experience added discomfort while on the cleanse. There is a risk that the saltwater "flush" may remove both beneficial and harmful bacteria from the body.[6] A no-food diet may cause the gut to stop passing food, resulting in constipation, or may make the consumption of food immediately after the fast painful.
Medical authorities say that those who try the Master Cleanse to lose weight will gain it back in time.[4] Beyoncé denounced using the cleanse as a weight-loss program, stating, "I wouldn't recommend it if someone wasn't doing a movie ... there are other ways to lose weight."[1] Proponents of the cleanse do not recommend it solely for weight loss, instead focusing on its alleged detoxifying properties.[5]
Dr. Sunil Patel of Halifax's Queen Elizabeth Health Centre and other medical professionals have suggested that the cleanse operates as a placebo and has no other health benefits.[1][3] Others have pointed out that one benefit of the Master Cleanse is that it helps patients re-examine their lifestyle and embrace healthy eating.[6]
The Master Cleanse is said by Stanley Burroughs to eliminate toxins and congestion that have built up in the body.[2] Dr. Ed Zimney has argued that, while toxins (such as mercury from the ingestion of Fish) do accumulate over time, lemon juice and maple syrup could "not in any possible way eliminate any of these toxins." [3]
Recently, the cleanse received media attention as a result of being embraced by some celebrities. The singer/actress Beyoncé did it for 10 days and lost 22lbs (9kg) for her role in the 2006 movie Dreamgirls.[1] Howard Stern's cohost Robin Quivers claims to have lost 73 lb using the Master Cleanse. Similarly, Jared Leto says he lost the weight he gained to play 'Mark David Chapman' (he gained 72 lbs.) all from the master cleanse [1][4]
Supporters of the Master Cleanse have credited it with helping them lose weight, increase energy, and even alleviate some chronic diseases.[5]
The Diet
Although the the recipe varies from source to source the ingredients are generally the same. The Master Cleanse involves eating no solid food. The diet is for a recommended minimum of ten days, although it is not uncommon for people to stay on the cleanse for longer periods of time. In addition, to help elimination, cleansers drink a cup of herbal laxative tea each evening and a saltwater drink or another cup of laxative tea each morning.[2][5]
Criticism
One critic of the Master Cleanse has pointed to an "alarming lack" of essential nutrients, citing a deficiency of protein, vitamins, and minerals such as calcium.[6] As a result of these deficiencies, individuals on the diet may experience dizziness, delirium, and fainting in the short term, with possible damage to the body occurring in longer-term applications.[6] Dr. Joel Fuhrman attributes these effects to detoxification, which he says passes after the toxins are eliminated.[7] Other authors assert the benefits of fasting are related to its lack of nutrients.[7][8][9][10]
People with intestinal conditions such as Irritable Bowel Syndrome may experience added discomfort while on the cleanse. There is a risk that the saltwater "flush" may remove both beneficial and harmful bacteria from the body.[6] A no-food diet may cause the gut to stop passing food, resulting in constipation, or may make the consumption of food immediately after the fast painful.
Medical authorities say that those who try the Master Cleanse to lose weight will gain it back in time.[4] Beyoncé denounced using the cleanse as a weight-loss program, stating, "I wouldn't recommend it if someone wasn't doing a movie ... there are other ways to lose weight."[1] Proponents of the cleanse do not recommend it solely for weight loss, instead focusing on its alleged detoxifying properties.[5]
Dr. Sunil Patel of Halifax's Queen Elizabeth Health Centre and other medical professionals have suggested that the cleanse operates as a placebo and has no other health benefits.[1][3] Others have pointed out that one benefit of the Master Cleanse is that it helps patients re-examine their lifestyle and embrace healthy eating.[6]
Macrobiotic Diet
Macrobiotics, from the Greek "macro" (large, long) + "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other local foodstuffs (vegetables, beans, etc.). Although in macrobiotics people may opt to use Japanese ingredients (Japan being the cradle of the contemporary Macrobiotics), according to the general guidelines, people should use the ingredients that are found locally (e.g. mustard instead of ginger) and avoid the use of sugar, coffee, and other highly processed/refined foods. Macrobiotics also addresses the manner of eating by recommending against overeating and requiring that food be chewed thoroughly before swallowing.
Low-Protein Diet
A low-protein diet is a diet in which people reduce their intake of protein. A low-protein diet is often prescribed to people with kidney or liver disease.
Low-Carbohydrate Diet
Low-carbohydrate diets or low-carb diets are nutritional programs that advocate restricted carbohydrate consumption, based on research that ties consumption of certain carbohydrates with increased blood insulin levels, and overexposure to insulin with metabolic syndrome (the most recognized symptom of which is obesity). Under these dietary programs, foods high in digestible carbohydrates (sugars and starches) are limited or replaced with foods containing a higher percentage of proteins, fats, and/or fiber.
Practices and theories
The term low-carbohydrate diet today is most strongly associated with the Atkins Diet. However, there is an array of other diets that share to varying degrees the same principles (e.g. the Zone Diet, the Protein Power Lifeplan, and the South Beach Diet). As mentioned above there have been diet recommendations that follow the same principles in existence since before the twentieth century. As such it is difficult to summarize all of these diets and draw a sharp distinction between these and other diets. There is, therefore, no widely accepted definition of what precisely consistutes a low-carbohydrate diet. For the purposes of this discussion, we focus on diets that reduce (nutritive) carbohydrate intake sufficiently to dramatically reduce or eliminate insulin production in the body and to encourage ketosis (production of ketones to be used as energy in place of glucose).
Although originally low-carbohydrate diets were created based on anecdotal evidence of their effectiveness, today there is a much greater theoretical basis on which these diets rest. The key scientific principle which forms the basis for these diets is the relationship between consumption of carbohydrates and their effects on blood sugar (i.e. blood glucose) and hormone production. Blood sugar levels in the human body must be maintained in a fairly narrow range to maintain health. The two primary hormones related to regulating blood sugar levels, produced in the pancreas, are insulin, which lowers blood sugar levels, and glucagon, which raises blood sugar levels. In general, most western diets (and many others) are sufficiently high in nutritive carbohydrates that virtually every meal causes substantial insulin production and shuts down ketosis which causes excess energy in the diet to be stored as fat (discussed in the next section). By contrast, low-carbohydrate diets, or more properly, diets that are very low in nutritive carbohydrates, discourage insulin production and tend to cause ketosis which, according to some, can actually cause excess dietary energy as well as excess body fat to be eliminated from the body. Although these diets remain controversial there are clinical studies related to their effectiveness.[20][21]
Low-carbohydrate diet advocates in general recommend reducing nutritive carbohydrates (commonly referred to as "net carbs," i.e. total carbohydrates reduced by the non-nutritive carbohydrates) to very low levels. This means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, and other sweet or starchy foods. Some recommend levels as low as 20-30 grams of "net carbs" per day, at least in the early stages of dieting (for comparison, a single slice of white bread may contain 15-25 grams of carbohydrate, almost entirely starch). The diets often differ in the specific amount of carbohydrates allowed, whether certain types of foods are preferred, whether occasional exceptions are allowed, etc. Generally they all agree that processed sugar should be eliminated, or at the very least greatly reduced, and similarly generally discourage heavily processed grains (white bread, etc.). They vary greatly in their recommendations as to the amount of fat allowed in the diet although the most popular versions today (including Atkins) generally recommend at most moderate fat intake.
As a related note, there is a set of diets known as low-glycemic-index diets (low-GI diets) or low-glycemic-load diets (low-GL diets), in particular the Low GI Diet by Brand-Miller et al.[22]. In reality, low-carbohydrate diets are, literally speaking, low-GL diets (and vice versa) in that they specifically limit what contributes to the glycemic load in foods. In practice, though, the diets that call themselves low-GI/low-GL diets differ from those calling themselves low-carbohydrate diets in the following ways.
1) Low-carbohydrate diets treat all nutritive carbohydrates as having the same effect on metabolism and generally assume that their effect is independent of other nutrients in food. Low-GI/low-GL diets base their recommendations on the actual measured metabolic (glycemic) effects of the foods eaten.
2) As a practical matter, the so-called low-GI/low-GL diets generally do not recommend diets with glycemic loads low enough to minimize insulin production and induce ketosis whereas the so-called low-carbohydrate diets generally do.
Another related diet type, the low-insulin-index diet, is very similar except that it is based on measurements of direct insulemic responses to food rather than glycemic response. Although the diet recommendations mostly involve lowering nutritive carbohydrates, there are some low-carbohydrate foods that are discouraged as well (e.g. beef).[
Practices and theories
The term low-carbohydrate diet today is most strongly associated with the Atkins Diet. However, there is an array of other diets that share to varying degrees the same principles (e.g. the Zone Diet, the Protein Power Lifeplan, and the South Beach Diet). As mentioned above there have been diet recommendations that follow the same principles in existence since before the twentieth century. As such it is difficult to summarize all of these diets and draw a sharp distinction between these and other diets. There is, therefore, no widely accepted definition of what precisely consistutes a low-carbohydrate diet. For the purposes of this discussion, we focus on diets that reduce (nutritive) carbohydrate intake sufficiently to dramatically reduce or eliminate insulin production in the body and to encourage ketosis (production of ketones to be used as energy in place of glucose).
Although originally low-carbohydrate diets were created based on anecdotal evidence of their effectiveness, today there is a much greater theoretical basis on which these diets rest. The key scientific principle which forms the basis for these diets is the relationship between consumption of carbohydrates and their effects on blood sugar (i.e. blood glucose) and hormone production. Blood sugar levels in the human body must be maintained in a fairly narrow range to maintain health. The two primary hormones related to regulating blood sugar levels, produced in the pancreas, are insulin, which lowers blood sugar levels, and glucagon, which raises blood sugar levels. In general, most western diets (and many others) are sufficiently high in nutritive carbohydrates that virtually every meal causes substantial insulin production and shuts down ketosis which causes excess energy in the diet to be stored as fat (discussed in the next section). By contrast, low-carbohydrate diets, or more properly, diets that are very low in nutritive carbohydrates, discourage insulin production and tend to cause ketosis which, according to some, can actually cause excess dietary energy as well as excess body fat to be eliminated from the body. Although these diets remain controversial there are clinical studies related to their effectiveness.[20][21]
Low-carbohydrate diet advocates in general recommend reducing nutritive carbohydrates (commonly referred to as "net carbs," i.e. total carbohydrates reduced by the non-nutritive carbohydrates) to very low levels. This means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, and other sweet or starchy foods. Some recommend levels as low as 20-30 grams of "net carbs" per day, at least in the early stages of dieting (for comparison, a single slice of white bread may contain 15-25 grams of carbohydrate, almost entirely starch). The diets often differ in the specific amount of carbohydrates allowed, whether certain types of foods are preferred, whether occasional exceptions are allowed, etc. Generally they all agree that processed sugar should be eliminated, or at the very least greatly reduced, and similarly generally discourage heavily processed grains (white bread, etc.). They vary greatly in their recommendations as to the amount of fat allowed in the diet although the most popular versions today (including Atkins) generally recommend at most moderate fat intake.
As a related note, there is a set of diets known as low-glycemic-index diets (low-GI diets) or low-glycemic-load diets (low-GL diets), in particular the Low GI Diet by Brand-Miller et al.[22]. In reality, low-carbohydrate diets are, literally speaking, low-GL diets (and vice versa) in that they specifically limit what contributes to the glycemic load in foods. In practice, though, the diets that call themselves low-GI/low-GL diets differ from those calling themselves low-carbohydrate diets in the following ways.
1) Low-carbohydrate diets treat all nutritive carbohydrates as having the same effect on metabolism and generally assume that their effect is independent of other nutrients in food. Low-GI/low-GL diets base their recommendations on the actual measured metabolic (glycemic) effects of the foods eaten.
2) As a practical matter, the so-called low-GI/low-GL diets generally do not recommend diets with glycemic loads low enough to minimize insulin production and induce ketosis whereas the so-called low-carbohydrate diets generally do.
Another related diet type, the low-insulin-index diet, is very similar except that it is based on measurements of direct insulemic responses to food rather than glycemic response. Although the diet recommendations mostly involve lowering nutritive carbohydrates, there are some low-carbohydrate foods that are discouraged as well (e.g. beef).[
Living Foods Diet
Raw foodism is a movement promoting the consumption of uncooked, unprocessed, and often organic foods, as a large percentage of the diet. A raw food diet consists only of foods which have not been heated above a certain temperature. The maximum temperature varies among the different forms of the diet, from 92ºF to 118°F (33°C to 48°C). A raw food diet is a vegan diet and includes a selectıon of raw fruits, vegetables, nuts, and seeds (including whole grains).
A raw foodist is a person who consumes primarily raw food, or all raw food, depending on how strict the person is. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. They generally believe raw food prevents and/or heals many forms of sickness and many chronic diseases. Freezing food is considered acceptable by many raw foodists; Although decreasing enzyme activity, it is still a raw food and some choose to preserve nuts and seeds in a freezer.
Food preparation
Many foods in raw food diets are simple to prepare, such as fruits, salads, meat, and dairy. Other foods can require considerable advanced planning to prepare for eating. Rice and some other grains, for example, require sprouting or overnight soaking to become digestible.[citation needed] Many raw foodists believe it is best to soak nuts before eating them, in order to activate their enzymes.[citation needed]
Preparation of gourmet raw food recipes usually call for a blender, food processor, juicer, and dehydrator.[citation needed] Depending on the recipe, some food (such as crackers, breads and cookies) may need to be dehydrated. These processes, which produce foods with the taste and texture of cooked food, are lengthy.[citation needed] Some raw foodists dispense with these foods, feeling that there is no need to emulate the other non-raw diets.[citation needed]
Care may be required in planning a raw food diet, especially for children. There is little research on how to plan a nutritionally adequate raw food diet; however, nutritionists and raw M.D.s are usually willing to provide professional advice.[citation needed] Raw foodists claim that with sufficient food energy, essential fatty acids, variety and density, people of all ages can be successful at eating raw foods, although whether the diet works for any one person depends on their unique metabolism.[citation needed]
Avoiding poisoning
As the consumption of raw foods gains popularity, some unsafe foods have entered the diets of humans. The following should be consumed with caution:
Buckwheat greens are toxic when raw, particularly if juiced or eaten in large quantities by fair skinned individuals. The chemical component fagopyrum is known to cause severe photosensitivity and other dermatological complaints.[16][17]
Kidney beans, including sprouts, are toxic when raw.[18]
Rhubarb: when eaten in sufficient quantity, leaves can be toxic when raw, stalks are completely safe to eat when harvested early.
Potatoes: a member of the nightshade family, produce the toxic alkaloid solanine when they turn green. Solanine can be neutralized by cooking in a deep fryer.[19] In processed potatoes such as chips and fries, there is little hazard since peels are removed and they are fried.[20][21]
Raw foods contain bacteria and may contain parasites, which may cause foodborne illnesses. Heating to high temperatures destroys most bacteria and parasites.
A raw foodist is a person who consumes primarily raw food, or all raw food, depending on how strict the person is. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. They generally believe raw food prevents and/or heals many forms of sickness and many chronic diseases. Freezing food is considered acceptable by many raw foodists; Although decreasing enzyme activity, it is still a raw food and some choose to preserve nuts and seeds in a freezer.
Food preparation
Many foods in raw food diets are simple to prepare, such as fruits, salads, meat, and dairy. Other foods can require considerable advanced planning to prepare for eating. Rice and some other grains, for example, require sprouting or overnight soaking to become digestible.[citation needed] Many raw foodists believe it is best to soak nuts before eating them, in order to activate their enzymes.[citation needed]
Preparation of gourmet raw food recipes usually call for a blender, food processor, juicer, and dehydrator.[citation needed] Depending on the recipe, some food (such as crackers, breads and cookies) may need to be dehydrated. These processes, which produce foods with the taste and texture of cooked food, are lengthy.[citation needed] Some raw foodists dispense with these foods, feeling that there is no need to emulate the other non-raw diets.[citation needed]
Care may be required in planning a raw food diet, especially for children. There is little research on how to plan a nutritionally adequate raw food diet; however, nutritionists and raw M.D.s are usually willing to provide professional advice.[citation needed] Raw foodists claim that with sufficient food energy, essential fatty acids, variety and density, people of all ages can be successful at eating raw foods, although whether the diet works for any one person depends on their unique metabolism.[citation needed]
Avoiding poisoning
As the consumption of raw foods gains popularity, some unsafe foods have entered the diets of humans. The following should be consumed with caution:
Buckwheat greens are toxic when raw, particularly if juiced or eaten in large quantities by fair skinned individuals. The chemical component fagopyrum is known to cause severe photosensitivity and other dermatological complaints.[16][17]
Kidney beans, including sprouts, are toxic when raw.[18]
Rhubarb: when eaten in sufficient quantity, leaves can be toxic when raw, stalks are completely safe to eat when harvested early.
Potatoes: a member of the nightshade family, produce the toxic alkaloid solanine when they turn green. Solanine can be neutralized by cooking in a deep fryer.[19] In processed potatoes such as chips and fries, there is little hazard since peels are removed and they are fried.[20][21]
Raw foods contain bacteria and may contain parasites, which may cause foodborne illnesses. Heating to high temperatures destroys most bacteria and parasites.
Lacto Vegetarian Diet
A lacto vegetarian diet is a vegetarian diet that includes dairy products such as milk, cheese, yogurt, butter, cream, and kefir but excludes eggs. "Lacto" originates from the Latin word for milk. Within Indian culture this diet is often what is meant by the term vegetarian.
Lacto vegetarians choose to consume dairy products, but abstain from specifically eating eggs. Cheeses which include animal rennet and yoghurts which contain gelatin are also avoided. This diet may be adopted by vegetarians wishing to lower their cholesterol levels, in view of the high amount of cholesterol contained within egg yolks.
On ethical grounds, people might believe consuming eggs is the same as consuming animal flesh or potentially running the risk of killing an unborn/unhatched animal. Consuming dairy products does not involve killing animals, and when managed properly the calves are not denied an adequate supply of their mother's milk, and the human can still consume the excess milk for essential nutrients and vitamins.
This diet is popular with many followers of Eastern religious traditions, such as Jainism, Hinduism, and Buddhism. It has also been popularised internationally since the 1960s by the Hare Krishna movement.
The greatest proportion of vegetarians such as those in India or those in the classical Mediterranean lands such as the Pythagoreans are or were lacto vegetarian.
Lacto vegetarians choose to consume dairy products, but abstain from specifically eating eggs. Cheeses which include animal rennet and yoghurts which contain gelatin are also avoided. This diet may be adopted by vegetarians wishing to lower their cholesterol levels, in view of the high amount of cholesterol contained within egg yolks.
On ethical grounds, people might believe consuming eggs is the same as consuming animal flesh or potentially running the risk of killing an unborn/unhatched animal. Consuming dairy products does not involve killing animals, and when managed properly the calves are not denied an adequate supply of their mother's milk, and the human can still consume the excess milk for essential nutrients and vitamins.
This diet is popular with many followers of Eastern religious traditions, such as Jainism, Hinduism, and Buddhism. It has also been popularised internationally since the 1960s by the Hare Krishna movement.
The greatest proportion of vegetarians such as those in India or those in the classical Mediterranean lands such as the Pythagoreans are or were lacto vegetarian.
Kosher Diet
Kashrut or kashruth, kashrus (Hebrew: כַּשְרוּת, kašrûṯ ) or "keeping kosher" (Hebrew: כָּשֵר, kāšēr) is the name of the Jewish dietary laws. Food in accord with halakha (Jewish law) is termed kosher in English, from the Hebrew term kashér, meaning "fit" (in this context, fit for consumption by Jews according to traditional Jewish law). Some Jews may not eat non-kosher food (but there are no restrictions for non-dietary use, for example, injection of insulin of porcine origin. The Islamic equivalent for Muslims is halal food, which overlaps considerably with kosher, but is not identical. Food not in accord with Jewish law is termed treif, trafe (Yiddish: טרייף from טְרֵפָה ṭərēp̄āh, "torn"); the Hebrew term refers to animals (from a kosher species such as cattle or sheep) which had been either incorrectly slaughtered or mortally wounded by wild beasts and therefore were not fit for human consumption. Among Sephardim, it typically only refers to meat that is not kosher. Sometimes, non-kosher food in general may be dismissed with the colloquial term chazir-treif, which literally means "as unfit as pork", the pig having become perhaps the most notable symbol of the non-kosher animal.
Many of the basic laws of kashrut are in the Torah's Book of Leviticus, with their details set down in the oral law (the Mishnah and the Talmud) and codified by the Shulchan Aruch and later rabbinical authorities. Many varied reasons have been offered for these laws, ranging from philosophical and ritualistic, to practical and hygienic; see below for examples and explanations.
The word kosher has been borrowed by many languages, including English. In its strictest meaning it means "fit", but as in Yiddish it also generally means legitimate, acceptable, permissible, genuine or authentic in a broader sense.
Principles
There are many rules and details of kashrut, not all of which can be detailed in an article. Among different branches and communities of Orthodox Judaism there are differences of detail and nuance.
Key principles of kashrut are:
Restrictions on permissible foods (See Kosher foods):
Land animals must be mammals which chew their cud (ruminate) and have cloven hooves.
Birds of prey are prohibited.
Fish must have fins and scales, and other seafood is prohibited.
All insects are forbidden, except for certain species of Kosher Locust.
Meat and milk (and anything made with dairy and meat products) cannot be served in the same meal, or cooked using the same dishes or utensils, or stored in a way that could cause them to intermingle. Observant Jews have separate dishes for meat and milk.
Kosher slaughter of animals and birds. Kashrut requires all animals (and birds) to be slaughtered by a trained individual (a shochet) using a special method of slaughter, shechita. Among other features, shechita slaughter severs the jugular vein, carotid artery, esophagus and trachea in a single cut with an unserrated, sharp knife.
In the case of birds or land animals, the body must be checked post-slaughter so as to be certain that the animal had no medical condition that would have caused it to die of its own accord.
Blood from a bird or land animal is forbidden to eat, while blood from a fish is kosher.
Blood must be thoroughly removed from all meat, using one of several methods such as soaking and salting, or broiling.
Utensils (and whole kitchens) which are used with non-kosher foods are generally considered to have been rendered non-kosher, and will transfer that non-kosher status to kosher foods. Alternatively, such utensils may be made kosher again by one of several methods appropriate to the utensil and circumstances. These methods include immersion in boiling water, heating, and other methods.
Food cannot have been prepared by Jews in a manner which violates the Shabbat (Sabbath).
On Passover, special rules prohibit leavening (chametz). These rules include prohibitions on certain grains susceptible to leavening, the products of such grains, and similar products. Any utensils which were used in preparing and serving chametz are also forbidden on Passover. Observant Jews traditionally have separate sets of meat and dairy utensils for Passover use only. The prohibition against chametz on Passover is much more stringent than the year-round laws of kashrut.
Certain foods must have been prepared in whole or in part by Jews, including:
The following are observed universally in Orthodox circles
Wine (Kosher wine)
Certain cooked foods (bishul akum)
Cheese (gvinas akum)
The following are not universally observed even in Orthodox circles
Bread (under certain circumstances)[1][2][3]
Certain dairy products (cholov Yisroel)[4][5][6]
Biblical rules control the use of agriculture produce: for produce grown in the Land of Israel a modified version of the Biblical tithes must be applied, including Terumat HaMaaser, Maaser Rishon, Maaser Sheni, and Maaser Ani (untithed produce is called Tevel); the fruit of the first three years of a tree’s growth or replanting are forbidden for eating or any other use as Orlah [2]; produce grown in the Land of Israel on the seventh year is Shviis, and unless managed carefully is forbidden as a violation of the Shmita (Sabbatical Year).
The following rules of kashrut are not universally observed:
The rule against eating new grain (Yoshon) outside the Land of Israel
In addition, some groups follow various eating restrictions on Passover which go beyond the rules of kashrut, such as the eating of gebrochts or garlic.[3]
Conservative Judaism follows a number of leniencies, including:
Permitting kashering with less than boiling water under certain circumstances (which permits a dishwasher to be used for meat and dairy dishes, although not at the same time, provided the dishwasher will not absorb particles of the food)
Classifying various chemical additives derived from non-kosher meat products as nonfood and permissible (for example, permitting rennet from cow's stomachs to be used in cheese and horse-hoof gelatin in foods)
A variety of additional details.[specify]
Although Reconstructionist Judaism and some perspectives within Reform Judaism encourage individuals to follow some or all aspects of the kashrut rules required by the more traditional branches, these branches do not require their observance and do not maintain their own sets of required rules.
Types of foods
For more details on this topic, see Kosher foods.
Foods are kosher when they meet all criteria that Jewish law applies to food and drinks. Invalidating characteristics may range from the presence of a mixture of meat and milk, to the use of produce from Israel that has not been tithed properly, or even the use of cooking utensils which had previously been used for non-kosher food.
Identification of kosher foods
Kosher meat dishes in the Jüdisches Museum (Berlin)- 18th and early 20th century.
Dairy dishes in the Jüdisches Museum (Berlin)- 19th centuryFor more details on this topic, see Hechsher.
Store-bought foods can be identified as kosher by the presence of a hechsher (plural hechsherim), a graphical symbol that indicates that the food has been certified as kosher by a rabbinical authority. (This might be an individual rabbi, but is more often a rabbinic organization.) One of the most common symbols in the United States is the "OU", a U inside a circle, standing for the Union of Orthodox Congregations (or "Orthodox Union"). Many rabbis and organizations, however, have their own certification mark, and the other symbols are too numerous to list.
A single K is sometimes used as a symbol for kosher, but as a letter cannot be trademarked (the method by which other symbols are protected from misuse) in many countries, it only indicates that the company producing the food considers it to be kosher.
The hechsheirim of certain authorities are sometimes considered invalid by certain other authorities. [citation needed]
It is not sufficient to read the list of ingredients on a product label in order to determine a food's kosher status, as many things are not included in this list, such as pan lubricants and release agents (which may be derived from lard), flavorings ("natural flavorings" are more likely to be derived from non-kosher substances than others) and others. Reading the label can, however, identify obviously unkosher ingredients.
Producers of foods and food additives can contact Jewish authorities to have their products certified as kosher: a committee will visit their facilities to inspect production methods and contents, and issue a certificate if everything is in order. In many cases constant supervision is required.
For various reasons, such as changes in manufacturing processes, products which were kosher may cease to be so; for example, a kosher lubricating oil may be replaced by one containing tallow. Such changes are often coordinated with the supervising rabbi or organization to ensure that new packaging, which will not suggest any hechsher or kashrut, is used for the new formulation. But in some cases existing stocks of preprinted labels with the hechsher may continue to be used on the now non-kosher product; for such reasons, there is an active "grapevine" among the Jewish community, as well as newspapers and periodicals, identifying which products are now questionable, as well as products which have become kosher but whose labels have yet to carry the hechsher.
Many of the basic laws of kashrut are in the Torah's Book of Leviticus, with their details set down in the oral law (the Mishnah and the Talmud) and codified by the Shulchan Aruch and later rabbinical authorities. Many varied reasons have been offered for these laws, ranging from philosophical and ritualistic, to practical and hygienic; see below for examples and explanations.
The word kosher has been borrowed by many languages, including English. In its strictest meaning it means "fit", but as in Yiddish it also generally means legitimate, acceptable, permissible, genuine or authentic in a broader sense.
Principles
There are many rules and details of kashrut, not all of which can be detailed in an article. Among different branches and communities of Orthodox Judaism there are differences of detail and nuance.
Key principles of kashrut are:
Restrictions on permissible foods (See Kosher foods):
Land animals must be mammals which chew their cud (ruminate) and have cloven hooves.
Birds of prey are prohibited.
Fish must have fins and scales, and other seafood is prohibited.
All insects are forbidden, except for certain species of Kosher Locust.
Meat and milk (and anything made with dairy and meat products) cannot be served in the same meal, or cooked using the same dishes or utensils, or stored in a way that could cause them to intermingle. Observant Jews have separate dishes for meat and milk.
Kosher slaughter of animals and birds. Kashrut requires all animals (and birds) to be slaughtered by a trained individual (a shochet) using a special method of slaughter, shechita. Among other features, shechita slaughter severs the jugular vein, carotid artery, esophagus and trachea in a single cut with an unserrated, sharp knife.
In the case of birds or land animals, the body must be checked post-slaughter so as to be certain that the animal had no medical condition that would have caused it to die of its own accord.
Blood from a bird or land animal is forbidden to eat, while blood from a fish is kosher.
Blood must be thoroughly removed from all meat, using one of several methods such as soaking and salting, or broiling.
Utensils (and whole kitchens) which are used with non-kosher foods are generally considered to have been rendered non-kosher, and will transfer that non-kosher status to kosher foods. Alternatively, such utensils may be made kosher again by one of several methods appropriate to the utensil and circumstances. These methods include immersion in boiling water, heating, and other methods.
Food cannot have been prepared by Jews in a manner which violates the Shabbat (Sabbath).
On Passover, special rules prohibit leavening (chametz). These rules include prohibitions on certain grains susceptible to leavening, the products of such grains, and similar products. Any utensils which were used in preparing and serving chametz are also forbidden on Passover. Observant Jews traditionally have separate sets of meat and dairy utensils for Passover use only. The prohibition against chametz on Passover is much more stringent than the year-round laws of kashrut.
Certain foods must have been prepared in whole or in part by Jews, including:
The following are observed universally in Orthodox circles
Wine (Kosher wine)
Certain cooked foods (bishul akum)
Cheese (gvinas akum)
The following are not universally observed even in Orthodox circles
Bread (under certain circumstances)[1][2][3]
Certain dairy products (cholov Yisroel)[4][5][6]
Biblical rules control the use of agriculture produce: for produce grown in the Land of Israel a modified version of the Biblical tithes must be applied, including Terumat HaMaaser, Maaser Rishon, Maaser Sheni, and Maaser Ani (untithed produce is called Tevel); the fruit of the first three years of a tree’s growth or replanting are forbidden for eating or any other use as Orlah [2]; produce grown in the Land of Israel on the seventh year is Shviis, and unless managed carefully is forbidden as a violation of the Shmita (Sabbatical Year).
The following rules of kashrut are not universally observed:
The rule against eating new grain (Yoshon) outside the Land of Israel
In addition, some groups follow various eating restrictions on Passover which go beyond the rules of kashrut, such as the eating of gebrochts or garlic.[3]
Conservative Judaism follows a number of leniencies, including:
Permitting kashering with less than boiling water under certain circumstances (which permits a dishwasher to be used for meat and dairy dishes, although not at the same time, provided the dishwasher will not absorb particles of the food)
Classifying various chemical additives derived from non-kosher meat products as nonfood and permissible (for example, permitting rennet from cow's stomachs to be used in cheese and horse-hoof gelatin in foods)
A variety of additional details.[specify]
Although Reconstructionist Judaism and some perspectives within Reform Judaism encourage individuals to follow some or all aspects of the kashrut rules required by the more traditional branches, these branches do not require their observance and do not maintain their own sets of required rules.
Types of foods
For more details on this topic, see Kosher foods.
Foods are kosher when they meet all criteria that Jewish law applies to food and drinks. Invalidating characteristics may range from the presence of a mixture of meat and milk, to the use of produce from Israel that has not been tithed properly, or even the use of cooking utensils which had previously been used for non-kosher food.
Identification of kosher foods
Kosher meat dishes in the Jüdisches Museum (Berlin)- 18th and early 20th century.
Dairy dishes in the Jüdisches Museum (Berlin)- 19th centuryFor more details on this topic, see Hechsher.
Store-bought foods can be identified as kosher by the presence of a hechsher (plural hechsherim), a graphical symbol that indicates that the food has been certified as kosher by a rabbinical authority. (This might be an individual rabbi, but is more often a rabbinic organization.) One of the most common symbols in the United States is the "OU", a U inside a circle, standing for the Union of Orthodox Congregations (or "Orthodox Union"). Many rabbis and organizations, however, have their own certification mark, and the other symbols are too numerous to list.
A single K is sometimes used as a symbol for kosher, but as a letter cannot be trademarked (the method by which other symbols are protected from misuse) in many countries, it only indicates that the company producing the food considers it to be kosher.
The hechsheirim of certain authorities are sometimes considered invalid by certain other authorities. [citation needed]
It is not sufficient to read the list of ingredients on a product label in order to determine a food's kosher status, as many things are not included in this list, such as pan lubricants and release agents (which may be derived from lard), flavorings ("natural flavorings" are more likely to be derived from non-kosher substances than others) and others. Reading the label can, however, identify obviously unkosher ingredients.
Producers of foods and food additives can contact Jewish authorities to have their products certified as kosher: a committee will visit their facilities to inspect production methods and contents, and issue a certificate if everything is in order. In many cases constant supervision is required.
For various reasons, such as changes in manufacturing processes, products which were kosher may cease to be so; for example, a kosher lubricating oil may be replaced by one containing tallow. Such changes are often coordinated with the supervising rabbi or organization to ensure that new packaging, which will not suggest any hechsher or kashrut, is used for the new formulation. But in some cases existing stocks of preprinted labels with the hechsher may continue to be used on the now non-kosher product; for such reasons, there is an active "grapevine" among the Jewish community, as well as newspapers and periodicals, identifying which products are now questionable, as well as products which have become kosher but whose labels have yet to carry the hechsher.
Jenny Craig Diet
Jenny Craig (born Genevieve Guidroz in 1932 in Berwick, Louisiana) is an American weight loss guru who founded Jenny Craig, Inc.
Raised in New Orleans, Genevieve Guidroz married Australian Sidney H. Craig. Although neither had formal training in nutrition or exercise, Mrs Craig developed a weight loss regimen that led to creating a weight-loss company in the mid-1980s with her husband. Their company was one of the pioneers in transforming weight loss into a booming industry. In 1983, she started her first commercial weight loss program in Australia. The success of their program inspired the couple to expand to the huge American market in 1985 where they established headquarters in La Jolla, California, and eventually added weight loss centers in Canada, Puerto Rico and New Zealand.
The couple sold the majority of their interests in Jenny Craig, Inc., in 2002 to ACI Capital, a New York-based private investment firm, and MidOcean Partners, a New York and London-based private investment firm. On June 19, 2006, they announced the signing of a definitive agreement to sell the company to Nestlé in a transaction valued at approximately $600 million.
Thoroughbred horse racing
In 1995, Sidney and Jenny Craig purchased the 237-acre Thoroughbred horse racing stables, breeding operation, and training center in Rancho Santa Fe, California formerly owned by sportsman Gene Klein. The area is home to the Del Mar Thoroughbred Club. Forbes.com ranked Rancho Santa Fe's ZIP code (92067) as the second most expensive ZIP code in the United States real estatemarket for 2005.
The Craigs are actively involved in racing and have owned a number of successful thoroughbreds. Their colt Dr Devious finished seventh in the 1992 Kentucky Derby but was then shipped to race out of England where he won the 1992 Epsom Derby. That same year, their future U.S. Racing Hall of Fame filly Paseana won the Breeders' Cup Distaff at Gulfstream Park. In 2003, their horse Candy Ride won six races in a row including the GI Pacific Classic Stakes in which he set a new Del Mar track record for 1¼ miles.
Philanthropy
Jenny and Sidney Craig are involved in a number of philanthropic causes including the San Diego Hospice, Easter Seals, United Way/CHAD, Susan G. Komen Breast Cancer Foundation and Peace At Home's domestic violence program, among others. In 1992, they committed $10 million to Fresno State University for its School of Business and Administrative Services, later renamed the Sid Craig School of Business. In 1996, they committed another $10 million to the University of San Diego, $7 million of which was used to build the Jenny Craig Pavilion, a multi-use sports pavilion that was dedicated in October 2000.
Freak Accident
From her book, The Jenny Craig Story: How One Woman Changes Millions of Lives, she discusses her muscle disorder focal dystonia, and her one and only regret in life. "I would not have gone to sleep on that couch," she says recalling the regretful accident. "I fell asleep and my head fell forward, resting on my chest, and as it happens sometimes, I guess my mouth was open. A commercial came on the television really loudly and when my head snapped up my lower teeth locked over the upper teeth and I had to pry them down." She continues: "The trauma created a problem called focal dystonia. Five hundred thousand people in America have some sort of form of focal dystonia. It can even be an eye twitch. It's really a neuromuscular disorder that creates abnormal movement." Craig says she lost use of all the muscles in her entire mouth and jaw area. The 71-year-old mother of two admits she was terrified. "I was petrified," she says. "I didn't know what it was and that's why I kept looking for a diagnosis. They did MRIs and they said I was in perfect health." But her condition was not getting any better. "I was getting progressively worse," she says. "My muscles were all stripped. So as they got weaker and weaker, it was more difficult for me to speak." Although she was now unable to do commercials and give speeches on behalf of her multi-million dollar company, Craig persevered, visiting 18 doctors, with 18 different methods. They suggested everything from acupuncture to physical therapy to Botox, which she said she received 12 injections of. "It was the most painful thing ever," she says. "I've had two children and combining both births, this was worse." Undiscouraged by the failing treatments, she was determined to find the right doctor. "I said, 'I'm going to keep trying to find someone who can help me.' And after 18 doctors I finally found someone who was willing to reconnect the muscles," she says. "But he couldn't guarantee that I'd ever speak the same way again." Craig underwent a four-hour surgery where dissolvable screws were implanted in her jaw. Although she may never fully regain her former speech, she says she's got nothing to complain about. "I'm happy to be able to communicate, I'm healthy, and I have a great life. I have so many things to be grateful for, I can't focus on the one negative."
References
Biographies for Jenny and Sidney Craig at the Jenny Craig, Inc. official website
eonline interview
High Protein Diet
A high protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat.
While adequate protein is required for building skeletal muscle and various other tissues, there is ongoing debate regarding the use and necessity of high protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 0.6 to 1.5g of protein per pound of bodyweight per day (1.4–3.3g per kg) [1] [2]. However, many medical professionals believe that consuming more protein than the Recommended Dietary Allowance provides no benefits, and that the excess is merely burnt for energy or excreted.
While there was initial suspicion that high protein diets increased the risk for renal failure, studies have shown that kidney problems occur only in people with pre-existing kidney disease [3]. (Still, it should be noted that such problems may become apparent only when the stress of extra protein is applied to the kidneys.) Similarly, the long-held concern that it could worsen hepatic encephalopathy (brain disease due to malfunction of the liver) appears to be ungrounded.
While adequate protein is required for building skeletal muscle and various other tissues, there is ongoing debate regarding the use and necessity of high protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 0.6 to 1.5g of protein per pound of bodyweight per day (1.4–3.3g per kg) [1] [2]. However, many medical professionals believe that consuming more protein than the Recommended Dietary Allowance provides no benefits, and that the excess is merely burnt for energy or excreted.
While there was initial suspicion that high protein diets increased the risk for renal failure, studies have shown that kidney problems occur only in people with pre-existing kidney disease [3]. (Still, it should be noted that such problems may become apparent only when the stress of extra protein is applied to the kidneys.) Similarly, the long-held concern that it could worsen hepatic encephalopathy (brain disease due to malfunction of the liver) appears to be ungrounded.
Hacker's Diet
The Hacker's Diet is a diet plan created by the founder of Autodesk, John Walker, outlined in an electronic book of the same name, that attempts to aid the process of weight loss by more accurately modeling how calories consumed and calories expended actually impact weight. John Walker notes that much of our fat free mass introduces signal noise when trying to determine how much weight we're actually losing or gaining. With the help of a graphing tool (Excel is used in the book), he addresses these problems. Factoring in exercise, and through counting calories, we can calculate our total energy expenditure (basal metabolic rate, thermic effect of food, and day-to-day exercies) and cut back our calorie intake, or increase our exercise to lose weight.
Precautions
John Walker has nothing to do with medicine or nutrition in his professional life. As he writes, it "is a diet book by somebody who spent most of his life fat."
Consuming too few calories may result in muscle loss in addition to fat loss. Though not proposed in the electronic book, many of the tools shown on this page allow their users to track body fat percentage as well. Tracking body fat percentage will allow you to determine your body's fatty mass.
Dieting as an Engineering Problem
Walker describes the diet as approaching weight loss "as an engineering problem"[1], claiming that his approach enabled him to reduce his weight from 215 pounds to 145 pounds in a year, and keep it stable afterwards.
Walker cuts the problem down to the barest elements, modeling the human body as a "rubber bag" where one can ignore many small variables such as food type, frequency, metabolic rates and even exercise as not greatly important to the central problem. Calories consumed compared to calories used is the key, according to Walker; if one eats more calories than one burns, one gains weight; if one eats fewer calories than one burns, one loses weight. All that is necessary to consistently lose weight, at the desired rate, is to monitor the intake, monitor the weight loss rate and make the desired proportional adjustments to reach the desired goal, a very simple control systems problem.
The Body as a System
Walker also goes to some lengths to introduce the reader to simple feedback and control systems, providing spreadsheets to demonstrate feedback, oscillation and data smoothing to illustrate his arguments. Data smoothing is a key element of the monitoring system, preventing the dieter from becoming discouraged by short term failure to lose and to be able to concentrate on the long term trend.
While the diet is a fairly straightforward calorie-counting approach, what makes it successful for many is the unique focus on feedback through monitoring of weight using engineering principles. Techniques are presented for Excel aided or paper and pencil data smoothing to allow the dieter to adjust the diet for themselves using the long term trend and to not be discouraged by short term fluctuations based on water retention or other factors.
Another important factor in the diet's approach is using the trend line as a control system to allow the dieter early warning of relapse after the target weight is reached. As Walker states "The vast majority of people who lose weight end up, in relatively short order, gaining back every pound they lost." A quick check of the trend line provides an easy way to make small adjustments in intake, allowing much greater control of weight for life.
Tools
Walker uses Excel spreadsheets to log weight and produce charts, but provides a list of other software packages that may be used.
Online services which provide tracking and charting services of the kind described in the book include The Hacker's Diet Tracker and PhysicsDiet.com. For the Palm, the program The Hacker's Diet provides mobille tracking and charting services.
As of August, 2007, Walker provides a free online tracker and grapher at his Fourmilab website.
Exercise
Walker says "You don't exercise to lose weight (although it certainly helps). You exercise because you'll live longer and you'll feel better."[2]
Even though Walker says that weight loss is not the goal of exercise, he devotes an entire chapter of the book to it. Walker suggests combining the diet with exercises derived from the Royal Canadian Air Force 5BX exercise program.[3]
References
1 Introduction. The Hacker's Diet. Retrieved on 2007-06-30.
2 The Eat Watch. The Hacker's Diet. Retrieved on 2007-06-30.
3 What, Me Exercise?. The Hacker's Diet. Retrieved on 2007-06-30.
Precautions
John Walker has nothing to do with medicine or nutrition in his professional life. As he writes, it "is a diet book by somebody who spent most of his life fat."
Consuming too few calories may result in muscle loss in addition to fat loss. Though not proposed in the electronic book, many of the tools shown on this page allow their users to track body fat percentage as well. Tracking body fat percentage will allow you to determine your body's fatty mass.
Dieting as an Engineering Problem
Walker describes the diet as approaching weight loss "as an engineering problem"[1], claiming that his approach enabled him to reduce his weight from 215 pounds to 145 pounds in a year, and keep it stable afterwards.
Walker cuts the problem down to the barest elements, modeling the human body as a "rubber bag" where one can ignore many small variables such as food type, frequency, metabolic rates and even exercise as not greatly important to the central problem. Calories consumed compared to calories used is the key, according to Walker; if one eats more calories than one burns, one gains weight; if one eats fewer calories than one burns, one loses weight. All that is necessary to consistently lose weight, at the desired rate, is to monitor the intake, monitor the weight loss rate and make the desired proportional adjustments to reach the desired goal, a very simple control systems problem.
The Body as a System
Walker also goes to some lengths to introduce the reader to simple feedback and control systems, providing spreadsheets to demonstrate feedback, oscillation and data smoothing to illustrate his arguments. Data smoothing is a key element of the monitoring system, preventing the dieter from becoming discouraged by short term failure to lose and to be able to concentrate on the long term trend.
While the diet is a fairly straightforward calorie-counting approach, what makes it successful for many is the unique focus on feedback through monitoring of weight using engineering principles. Techniques are presented for Excel aided or paper and pencil data smoothing to allow the dieter to adjust the diet for themselves using the long term trend and to not be discouraged by short term fluctuations based on water retention or other factors.
Another important factor in the diet's approach is using the trend line as a control system to allow the dieter early warning of relapse after the target weight is reached. As Walker states "The vast majority of people who lose weight end up, in relatively short order, gaining back every pound they lost." A quick check of the trend line provides an easy way to make small adjustments in intake, allowing much greater control of weight for life.
Tools
Walker uses Excel spreadsheets to log weight and produce charts, but provides a list of other software packages that may be used.
Online services which provide tracking and charting services of the kind described in the book include The Hacker's Diet Tracker and PhysicsDiet.com. For the Palm, the program The Hacker's Diet provides mobille tracking and charting services.
As of August, 2007, Walker provides a free online tracker and grapher at his Fourmilab website.
Exercise
Walker says "You don't exercise to lose weight (although it certainly helps). You exercise because you'll live longer and you'll feel better."[2]
Even though Walker says that weight loss is not the goal of exercise, he devotes an entire chapter of the book to it. Walker suggests combining the diet with exercises derived from the Royal Canadian Air Force 5BX exercise program.[3]
References
1 Introduction. The Hacker's Diet. Retrieved on 2007-06-30.
2 The Eat Watch. The Hacker's Diet. Retrieved on 2007-06-30.
3 What, Me Exercise?. The Hacker's Diet. Retrieved on 2007-06-30.
Grapefruit Diet
The Grapefruit Diet also known as the Hollywood Diet, an 18-day diet, dates to 1930 Hollywood.
This so-called fad diet regained popularity in the mid-1970s as a bit of Xeroxlore. It is occasionally attributed (erroneously) to the Mayo Clinic, which has expressed a decidedly negative opinion of the diet, considering it unbalanced and possibly dangerous. However, a 2004 study led by Dr. Ken Fujioka at the Nutrition and Metabolic Research Center at Scripps Clinic found in a 12-week pilot study that on average, participants who ate half a grapefruit with each meal lost 3.6 pounds and those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Additionally, many patients in the study lost more than 10 pounds.
Dr. Fujioka found that grapefruit diet appears to reduce insulin levels and thus, affects blood sugar regulation. Bear in mind that the pancreas secretes insulin in response to the amount of carbohydrate ingested (also affected by the glycemic index and glycemic load of a food or meal) and that grapefruit by itself is considered by some to be low glycemic.
Another theory is that the fruit's low glycemic index is able to help the body's metabolism burn fat.
Still another explanation for the weight loss in the Scripps Clinic study can be found in the report -- participants "slightly enhanced their exercise regimens." Depending upon what "slightly enhanced" means, this might well account for the weight loss observed.
This diet may have some risk, as regular eating of grapefruit may increase risk of breast cancer in women, according to a 2007 study.
This so-called fad diet regained popularity in the mid-1970s as a bit of Xeroxlore. It is occasionally attributed (erroneously) to the Mayo Clinic, which has expressed a decidedly negative opinion of the diet, considering it unbalanced and possibly dangerous. However, a 2004 study led by Dr. Ken Fujioka at the Nutrition and Metabolic Research Center at Scripps Clinic found in a 12-week pilot study that on average, participants who ate half a grapefruit with each meal lost 3.6 pounds and those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Additionally, many patients in the study lost more than 10 pounds.
Dr. Fujioka found that grapefruit diet appears to reduce insulin levels and thus, affects blood sugar regulation. Bear in mind that the pancreas secretes insulin in response to the amount of carbohydrate ingested (also affected by the glycemic index and glycemic load of a food or meal) and that grapefruit by itself is considered by some to be low glycemic.
Another theory is that the fruit's low glycemic index is able to help the body's metabolism burn fat.
Still another explanation for the weight loss in the Scripps Clinic study can be found in the report -- participants "slightly enhanced their exercise regimens." Depending upon what "slightly enhanced" means, this might well account for the weight loss observed.
This diet may have some risk, as regular eating of grapefruit may increase risk of breast cancer in women, according to a 2007 study.
Graham Diet
The Graham diet was invented around 1829 by Sylvester Graham, a self proclaimed "Physiological Reformer". It was based mainly on fresh fruits and vegetables, whole wheat and high fiber, and excluded meat and spices altogether (see vegetarianism). Very fresh milk, cheese, and eggs were permitted in moderation, and butter was to be used "very sparingly" [1].
Graham believed that adhering to the diet would prevent people from having impure thoughts and in turn would stop masturbation (thought by Graham to be a catalyst for blindness) among other things. He was a prolific writer and speaker for his cause, which was sternly opposed to "bad habits" of the body and mind. During the 1830s, the diet had a moderate response from the mostly puritanical faction of the American public, so much so that at one point it was strictly implemented on students of Oberlin College by David Campbell (a disciple of Graham's). During the period in which it was enforced, some rebellious students took it upon themselves to eat off-campus, and at one point a professor was fired for refusing to stop bringing his own pepper for use with his meals. The diet was eventually renounced by the college in 1841 following a public outcry.
The Graham cracker invented by its namesake as a staple for the diet is its only lasting legacy today.
Friday, August 24, 2007
Glycemic Index Diet
Glycemic index (also glycaemic index, GI) is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares available carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal) glycemia. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto.
Carbohydrates that break down rapidly during digestion have the highest glycemic indices. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids. But in fact, some foods having a low glycemic index or having very little carbohydrate cause a high insulin response or raise blood lipids.[citation needed] The insulin index may therefore also be useful as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined by the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100.
The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.[1]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages in that it is universal and it results in maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined, and the GI scale is culture dependent.
Glycemic index of foods
GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:
Classification / GI range / Examples
Low GI / 55 or less / most fruit and vegetables (except potatoes), wholegrains, basmati, rice or pasta
Medium GI / 56 - 69 / sucrose, candy bar, croissant, some brown rices
High GI / 70 or more / corn flakes, baked potato, some white rices (eg. jasmine), white bread
A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of starch (amylose vs. amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can slower gastric emptying rate thus lowering the GI. Unrefined breads with higher amounts of fibre generally have a lower GI value than white breads.[2] Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible. This raises the GI, with some brown breads even having GI values over 100.
While adding butter or oil will lower the GI of meal, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel.
The glycemic index can only be applied to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, or have very low GI values. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[3] Alcoholic beverages have been reported to have low GI values, however it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.
Disease prevention
Several lines of recent scientific evidence have shown that individuals who followed a low GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease than others, but the results obviously depend on the two diets being compared. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative damage to the vasculature and also by the direct increase in insulin levels. [5] In the past, post-meal hyperglycemia has been a risk factor mainly associated with diabetes, however more recent evidence shows that postprandial hyperglycemia presents an increased risk for atherosclerosis in the non-diabetic population.[6]
On the other hand there are regions, such as Peru and Asia, where people eat high-glycemic index foods such as potatoes and rice, but without a high level of obesity or diabetes. The high consumption of legumes in South America and fresh fruit and vegetables in Asia likely has a lowering glycemic effect in these individuals. The mixing of high and low GI carbohydrates produces moderate GI values.
The glycemic index is supported by leading international health organisations including the American Diabetes Association.[7]
Weight control
Recent animal research provides compelling evidence that high GI carbohydrate is associated with increased risk of obesity. In human trials, it is typically difficult to separate the effects from GI and other potentially confounding factors such as fibre content, palatability, and compliance. In the study (Pawlak et al, 2004), male rats were split into high and low GI groups over 18 weeks while mean bodyweight was maintained. Rats fed the high GI diet were 71% fatter and had 8% less lean body mass than the low GI group. Postmeal glycemia and insulin levels were significantly higher and plasma triglycerides were three-fold greater in the high GI fed rats. Furthermore, pancreatic islet cells suffered "severely disorganised architecture and extensive fibrosis". The evidence in this study showed that continued consumption of high glycemic index carbohydrates would likely have led to the development of severe metabolic abnormalities.
Carbohydrates that break down rapidly during digestion have the highest glycemic indices. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids. But in fact, some foods having a low glycemic index or having very little carbohydrate cause a high insulin response or raise blood lipids.[citation needed] The insulin index may therefore also be useful as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined by the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100.
The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.[1]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages in that it is universal and it results in maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined, and the GI scale is culture dependent.
Glycemic index of foods
GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:
Classification / GI range / Examples
Low GI / 55 or less / most fruit and vegetables (except potatoes), wholegrains, basmati, rice or pasta
Medium GI / 56 - 69 / sucrose, candy bar, croissant, some brown rices
High GI / 70 or more / corn flakes, baked potato, some white rices (eg. jasmine), white bread
A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of starch (amylose vs. amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can slower gastric emptying rate thus lowering the GI. Unrefined breads with higher amounts of fibre generally have a lower GI value than white breads.[2] Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible. This raises the GI, with some brown breads even having GI values over 100.
While adding butter or oil will lower the GI of meal, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel.
The glycemic index can only be applied to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, or have very low GI values. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[3] Alcoholic beverages have been reported to have low GI values, however it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.
Disease prevention
Several lines of recent scientific evidence have shown that individuals who followed a low GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease than others, but the results obviously depend on the two diets being compared. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative damage to the vasculature and also by the direct increase in insulin levels. [5] In the past, post-meal hyperglycemia has been a risk factor mainly associated with diabetes, however more recent evidence shows that postprandial hyperglycemia presents an increased risk for atherosclerosis in the non-diabetic population.[6]
On the other hand there are regions, such as Peru and Asia, where people eat high-glycemic index foods such as potatoes and rice, but without a high level of obesity or diabetes. The high consumption of legumes in South America and fresh fruit and vegetables in Asia likely has a lowering glycemic effect in these individuals. The mixing of high and low GI carbohydrates produces moderate GI values.
The glycemic index is supported by leading international health organisations including the American Diabetes Association.[7]
Weight control
Recent animal research provides compelling evidence that high GI carbohydrate is associated with increased risk of obesity. In human trials, it is typically difficult to separate the effects from GI and other potentially confounding factors such as fibre content, palatability, and compliance. In the study (Pawlak et al, 2004), male rats were split into high and low GI groups over 18 weeks while mean bodyweight was maintained. Rats fed the high GI diet were 71% fatter and had 8% less lean body mass than the low GI group. Postmeal glycemia and insulin levels were significantly higher and plasma triglycerides were three-fold greater in the high GI fed rats. Furthermore, pancreatic islet cells suffered "severely disorganised architecture and extensive fibrosis". The evidence in this study showed that continued consumption of high glycemic index carbohydrates would likely have led to the development of severe metabolic abnormalities.
Gluten-Free Casein-Free Diet or GFCF Diet
A gluten-free casein-free diet (or GFCF diet) eliminates intake of the naturally-occurring proteins gluten (found naturally in wheat, barley, and rye) and casein (found in milk). The Autism Research Institute and other advocacy groups recommend the diet as a treatment for autism and related disorders.
Background and theory
In the 1960s, Dohan speculated that the low incidence of schizophrenia in certain South Pacific Island societies was a result of a diet low in wheat- and milk- based foods.[1] Dohan proposed genetic defect as a probable etiology for schizophrenia, wherein individuals were incapable of completely metabolizing gluten and casein. The consequence of incomplete metabolism is excess peptide levels in the gastrointestinal tract, which Dohan hypothesizes are responsible for schizophrenic behaviors.
The possible relationship between gluten, casein, and autism was first articulated by Kalle Reichelt, M.D. in 1991. Based on studies showing correlation between autism and increased urinary peptide levels, Reichelt hypothesized that some of these peptides may have an opiate effect. Further work determined opioid peptides such as casomorphines (from casein) and gluten exorphines and gliadorphin (from gluten) as possible suspects, due to their chemical similarity to opiates. Reichelt hypothesizes that long term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness and isolation. On this basis, Reichelt and others have proposed a gluten-free casein-free diet to minimize the buildup of opiate peptides and promote typical development of brain function.
Reichelt's hypothesis is not generally regarded as a definitive etiology for autism, nor is the GFCF diet advocated as a "cure".
Effectiveness of the GFCF diet
Reports on the effectiveness of the GFCF diet come overwhelmingly from testimonials of individual parents or teachers. Reported results range from no discernible effect to claims of complete recovery following implementation of a gluten-free casein-free regimen. There have been insufficient adequately designed, large-scale controlled studies and clinical trials to state whether the GFCF diet is effective.A small single-blind study has documented fewer autistic behaviors in children fed a gluten-free, casein-free diet but noted no change cognitive skills, linguistic ability or motor ability.This study has been criticized for its small sample size, single-blind design which may have skewed results on the basis of a "parent placebo effect".
A 2006 double-blind short-term study found no significant differences in behavior between children on a gluten-free, casein-free diet and those on regular diets. A long term double-blind clinical trial sponsored by the National Institute of Mental Health is scheduled for completion in April 2008; preliminary results are not yet available.
Practical implementation
Wikibooks Cookbook has an article on
Gluten-FreeThe implementation of a GFCF diet involves removing all sources of gluten and casein from the child's diet. Gluten is found in all products containing wheat, rye, and barley and may sometimes contaminate oats grown nearby or processed on the same equipment as gluten-containing cereals.[citation needed] Because a gluten-free diet is a well-established treatment for other disorders, such as celiac disease and dermatitis herpetiformis, there are many gluten-free breads, pastas, and snacks available commercially. Gluten-free cookbooks have been available for decades. Casein is found in dairy products such as milk or butter, but is also present in smaller amounts in many substitute dairy products such as margarine (in the form of whey) or vegetarian cheese substitutes, which use casein to provide texture.
While testimonials vary, a significant fraction report symptoms similar to withdrawal in the early stages of GFCF diet implementation. Positive testimonials also vary in the time required to see improvements in autistic behaviors; some reports claim an immediate reduction in such behaviors while others take up to a year or more to achieve noticeable results. These observations are the result of parent and teacher reporting and have not been substantiated in terms of formal diagnostic criteria or quantitative behavioral assessments.[citation needed]
Other indications
Those suffering from celiac disease and/or dermatitis herpetiformis are instructed to avoid all forms of gluten, though their metabolic disorders are apparently distinct from the autism-related metabolic disorder hypothesized by GFCF proponents
Background and theory
In the 1960s, Dohan speculated that the low incidence of schizophrenia in certain South Pacific Island societies was a result of a diet low in wheat- and milk- based foods.[1] Dohan proposed genetic defect as a probable etiology for schizophrenia, wherein individuals were incapable of completely metabolizing gluten and casein. The consequence of incomplete metabolism is excess peptide levels in the gastrointestinal tract, which Dohan hypothesizes are responsible for schizophrenic behaviors.
The possible relationship between gluten, casein, and autism was first articulated by Kalle Reichelt, M.D. in 1991. Based on studies showing correlation between autism and increased urinary peptide levels, Reichelt hypothesized that some of these peptides may have an opiate effect. Further work determined opioid peptides such as casomorphines (from casein) and gluten exorphines and gliadorphin (from gluten) as possible suspects, due to their chemical similarity to opiates. Reichelt hypothesizes that long term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness and isolation. On this basis, Reichelt and others have proposed a gluten-free casein-free diet to minimize the buildup of opiate peptides and promote typical development of brain function.
Reichelt's hypothesis is not generally regarded as a definitive etiology for autism, nor is the GFCF diet advocated as a "cure".
Effectiveness of the GFCF diet
Reports on the effectiveness of the GFCF diet come overwhelmingly from testimonials of individual parents or teachers. Reported results range from no discernible effect to claims of complete recovery following implementation of a gluten-free casein-free regimen. There have been insufficient adequately designed, large-scale controlled studies and clinical trials to state whether the GFCF diet is effective.A small single-blind study has documented fewer autistic behaviors in children fed a gluten-free, casein-free diet but noted no change cognitive skills, linguistic ability or motor ability.This study has been criticized for its small sample size, single-blind design which may have skewed results on the basis of a "parent placebo effect".
A 2006 double-blind short-term study found no significant differences in behavior between children on a gluten-free, casein-free diet and those on regular diets. A long term double-blind clinical trial sponsored by the National Institute of Mental Health is scheduled for completion in April 2008; preliminary results are not yet available.
Practical implementation
Wikibooks Cookbook has an article on
Gluten-FreeThe implementation of a GFCF diet involves removing all sources of gluten and casein from the child's diet. Gluten is found in all products containing wheat, rye, and barley and may sometimes contaminate oats grown nearby or processed on the same equipment as gluten-containing cereals.[citation needed] Because a gluten-free diet is a well-established treatment for other disorders, such as celiac disease and dermatitis herpetiformis, there are many gluten-free breads, pastas, and snacks available commercially. Gluten-free cookbooks have been available for decades. Casein is found in dairy products such as milk or butter, but is also present in smaller amounts in many substitute dairy products such as margarine (in the form of whey) or vegetarian cheese substitutes, which use casein to provide texture.
While testimonials vary, a significant fraction report symptoms similar to withdrawal in the early stages of GFCF diet implementation. Positive testimonials also vary in the time required to see improvements in autistic behaviors; some reports claim an immediate reduction in such behaviors while others take up to a year or more to achieve noticeable results. These observations are the result of parent and teacher reporting and have not been substantiated in terms of formal diagnostic criteria or quantitative behavioral assessments.[citation needed]
Other indications
Those suffering from celiac disease and/or dermatitis herpetiformis are instructed to avoid all forms of gluten, though their metabolic disorders are apparently distinct from the autism-related metabolic disorder hypothesized by GFCF proponents
Gerson Diet
The Gerson diet is a diet devised by Dr. Max Gerson (1881 - 1959).
Gerson believed that cancer and other degenerative and autoimmune diseases are caused by chronic malfunctions in cell metabolism, and that they can be effectively treated by restoring proper cell functioning through a diet which is high in potassium and low in sodium. He advised a diet of fresh vegetables and fruit, with minimum cooking and ideally without animal or dairy products, fats, or sugars.
Professor Richard Kefford, director of the Westmead Institute of Cancer Research is particularly concerned about cancer patients persuaded to undergo the diet which involves the use of ground coffee enemas which can cause colitis (inflammation of the bowel), fluid and electrolyte imbalances, and in some cases septicaemia. The US FDA has warned against this regime, which is known to have caused at least three deaths.
The diet is (perhaps not remarkably) similar to the change in eating patterns recommended by Dr. Joel Fuhrman.
Gerson believed that cancer and other degenerative and autoimmune diseases are caused by chronic malfunctions in cell metabolism, and that they can be effectively treated by restoring proper cell functioning through a diet which is high in potassium and low in sodium. He advised a diet of fresh vegetables and fruit, with minimum cooking and ideally without animal or dairy products, fats, or sugars.
Professor Richard Kefford, director of the Westmead Institute of Cancer Research is particularly concerned about cancer patients persuaded to undergo the diet which involves the use of ground coffee enemas which can cause colitis (inflammation of the bowel), fluid and electrolyte imbalances, and in some cases septicaemia. The US FDA has warned against this regime, which is known to have caused at least three deaths.
The diet is (perhaps not remarkably) similar to the change in eating patterns recommended by Dr. Joel Fuhrman.
Subscribe to:
Posts (Atom)