GRAPEFRUIT DIET is another quick weight loss diet. It is another low calorie, low carbohydrate diet with the added feature that you eat grapefruit three times a day and separate protein from carbohydrates by at least four hours. This diet is based on the false idea that grapefruit has a protein that can break down fat. As with other quick weight loss diets, you will lose muscle and fat and then regain weight when you go back to your usual eating habits. The grapefruit as a citrus fruit has vitamin C and antioxidants called citrus flavonoids. Grapefruit and especially grapefruit juice affect the normal metabolism of statin drugs commonly used to lower cholesterol. About 10 to 20% of people taking this drug get muscle pain. This side effect can result from high levels of drug in the blood. Doctors recommend that people on statins avoid grapefruit completely. In fact, you would have to drink double strength grapefruit juice for three days to see this effect. So unless you are on a cholesterol-lowering drug, enjoy eating grapefruit, but don't count on it causing weight loss!!!
SOUP DIETS don't work but sound good. The first and most famous version of this diet was The Cabbage Soup Diet where you have the soup three times a day. The idea is that the soup will be filling and you will eat fewer calories. Just as in the Juice Diets, you will lose weight temporarily from muscle and fat. You will also lose water and salt which weighs 1 kilogram or about 2 pounds per liter or quart. Water loss accounts for some of the large short term weight losses claimed in the first week of these plans. Of course, you will put the weight back when you go back to eating. Add two scoops of protein powder to your soup and you will have a more filling soup that helps you reach your daily protein goal. While soups are comforting, they should only be part of your balanced nutrition and healthy active lifestyle weight management program.
JUICE CLEANSING DIETS don't work for weight loss because they lack protein. I am a big fan of Colorful fruits and vegetables which have between 50 and 70 Calories per 100 gram portion, but juices concentrate the sugar and eliminate fiber so a glass of orange juice has 240 Calories. By drinking juices all day, you use sugar to control hunger. The calories over the whole day are very low, and sometimes these diets are called juice fasts or even the Hollywood diet as some actors use them to lose weight temporarily. The problem is that the weight you lose will be half from your body protein and muscle and half from body fat, since the diet does not have the protein you need to maintain your muscle. The sugar in the juices promotes fat gain. Fruit juices have antioxidant Phytonutrients and feed healthy bacteria in your gut as was demonstrated in recent research on juice fasts at the UCLA Center for Human Nutrition. The solution for getting weight loss and the benefits of fruit juices for their antioxidant and microbiome benefits is simple. Just add juices to a protein shake twice a day along with a balanced diet and a healthy active lifestyle!
RAW FOODS DIETS have strictly uncooked, unprocessed foods that have not been heated to more than 118 degrees Fahrenheit or 45 degrees Centigrade including fruits, vegetables, nuts, and seeds. Some also eat raw eggs, unpasteurized milk, raw meat, and raw fish. Cooking some vegetables like spinach, tomatoes, and carrots make the Phytonutrients they contain such as lutein, lycopene, and beta carotene more available to the body. There are health risks of eating raw eggs including depletion of the B vitamin, biotin, by a protein called avidin in raw eggs and an increased risk of salmonella infections. Raw fish and meats can cause parasite infections such as tapeworm. Unpasteurized milk can cause intestinal tuberculosis. A cookout site by the sea was discovered in South Africa that was over 250,000 years. So we have been cooking foods for a long time and there is no reason to stop now. While there is no evidence this diet can help you lose weight, you are likely to eat a lot less food if it is all raw!!
MEDITERRANEAN DIET is not the real thing and will not help you with weight management. The idea is that this diet was developed based on the foods eaten in Ancient Greece. However, many of the foods recommended in the modern version of this diet were never available in Ancient Greece. There are lots of good things about this diet like eating a lot of fruits and vegetables, nuts, and whole grains. They recommend using more spices and less salt. Most famously, they recommend using olive oil instead of butter. However, with no advice to limit the amount of olive oil which has about 140 Calories per tablespoon, this advice can sabotage your weight loss plan. Many people just add olive oil to their diet and think they are on a Mediterranean Diet. Since the diet limits red meat and emphasizes poultry and fish as well as occasional red wine, there are many different studies on this diet suggesting promotion of heart health. However, there is no evidence that this diet helps with weight loss at all. There is no emphasis on plant-based proteins like soy or taking in adequate protein to control hunger or build muscle. So you can follow this general wellness eating plan that sounds as nice and relaxing by the sea, but you won't lose weight unless you do the basics of protein shakes in a plan that includes aerobic and resistance exercise. So while this diet has a lot of good aspects as far as weight loss is concerned, it is a myth!!
ALKALINE DIETS and WATER don't affect your body for health, exercise, or weight loss. The acidity of foods and water is measured by the pH (short for potential of hydrogen). The pH scale runs from 0 to 14. The mouth pH is slightly acidic at pH 6.5. The most acidic fluid in the body is the stomach acid which is activated by food to pH 3.5 which helps digestion. The intestinal fluid is pH 8 which is alkaline and neutralizes the stomach acid so that the small intestine does its work. The blood stays at a neutral pH of about 7.4 (7.35 to 7.45) throughout the day regardless of what you eat. If you generate more acid as you do during exercise your body gets rid of it rapidly through the lungs. You breathe out carbon dioxide which is one reason for deep breathing when you exercise. The lungs are the major way the blood stays neutral pH, but a second way is that the kidneys put ammonia out in the urine. Pure water is pH 7 and so called alkaline water has added minerals to increase the pH to 8 or 9. Artesian water which is from wells naturally is pH 8. These waters don't change your blood pH. Don't worry about acid and alkaline foods and don't waste money on artificial alkaline water.
LOW FAT DIETS Reducing fat too much makes foods lose their taste. Fat helps taste and keeps the heat in cooked foods. Lowering the fat in the diet to a range between 25 and 30 percent of calories makes sense since fat has 9 Calories per gram while carbohydrate and protein have only 4 Calories per gram. The idea that low fat foods do not help with weight loss is the result of the food industry adding back sugar to make up for the taste lost by reducing fat. There are cookies which are indicated fat-free but have the same number of calories as a regular cookie. So when you look at a non-fat version of a food, check the total calories per portion and added sugar. Healthy fats include olive oil and avocado oil. Avoid processed snack foods with lots of hidden fat like potato chips, cakes, and pastries. When talking about fat, you also have to look at carbohydrate foods with hidden fat. So there are good and bad fats and good and bad carbs. The bad carbs are the ones with hidden fats!
FOOD COMBINING DIETS claim that you cannot digest certain combinations of foods. For example, they recommend not eating proteins and carbohydrates in the same meal. These combination ideas are nonsense as the human intestine can digest most foods and what you don't digest is broken down by the 14 trillion bacteria in your colon. The idea that certain foods are better digested together has been written down since the Middle Ages by physicians before the process of digestion was understood. These diets are often advertised together with approaches to irritable bowel syndrome or common intestinal complaints such as gas or bloating. The diets can lead to the elimination of foods from the diet as the idea of bad combinations grows. As the diet gets more rigid, some people lose weight temporarily or improve their intestinal symptoms creating more believers. Create your diet plan using the right amount of protein from shakes and low fat meat or fish, Colorful fruits and vegetables, limited refined carbohydrates and sugary foods and remember to get 25 grams of fiber from foods and supplements. Walking after meals and having a healthy active lifestyle will help you digest your foods and you won't need to worry about food combining.
BLOOD TYPE DIET Blood types have nothing to do with diets. Blood types evolved 20 million years ago but were discovered in 1900 when Dr. Landsteiner discovered that blood cells from some people in his lab stuck together while others did not. He named the blood types A, B and C (later changed to O). The AB group was discovered later and he won the Nobel Prize in 1930 for his contribution to blood transfusion but it had nothing to do with diet. For example, if you have blood type O it is claimed you are more efficient at converting carbs to fat. This idea has been totally debunked. Why was this popular? It was the first attempt at a personalized diet based on genetic differences between individuals. Today we are looking at these differences using genetic methods not available when this diet came out that actually relate to nutrition and metabolism. However, blood types have nothing to do with diet or weight loss and everything to do with blood transfusion.
ZERO CARB DIET ask you to stop eating all carbohydrates and having a lot of fat from meats, cheeses, eggs, and bacon. This may fill you up but it is not a balanced diet. All carbohydrates are not the same. It makes sense to eliminate cakes, cookies, pastries, and candy, but fruits and vegetables have good carbohydrates with fiber, antioxidants, and water. There are some low carbohydrate diets which make sense but increasing fat at the expense of fruits and vegetables is a mistake. Eat seven servings a day of fruits and vegetables and get your protein from protein-enriched shakes and lean meats like chicken and turkey white meat or firm tofu. Limit refined carbohydrates and have some whole grains. Zero carbs will leave you with the same carb cravings and you will ultimately regain your weight by adding the carbs to the high fat. Zero Carb Diets are an impossible myth and they don't work!!
THE PALEO DIET suggests eating like a caveman. Cavemen did not live past 30 on average, and they did not eat modern day red meats which are full of extra fat calories. A better way to get your protein is with protein-enriched shakes. Many of the Colorful fruits and vegetables we eat today did not exist in the ancient diet. Avocados, potatoes, tomatoes, and many spices were discovered in 1500 A.D. in the Americas and Mexico. While some of the advice is reasonable such as as reducing refined carbohydrates, sugars, and processed oils, there is nothing unique here. The overall framework is a diet myth.