The Ketogenic Diet Versus The Paleo Diet

The Ketogenic Diet Versus The Paleo Diet

Going Back in Time

A paleo diet is all about reviving our ancestors’ diets back in the day by eating fresh, healthy, wholesome foods that have not been contaminated with additives and preservatives. This highly trending diet, which actually started in 1970 by gastroenterologist Walter L. Voegtlin, includes vegetables, fruits, nuts, roots, and meats. It excludes processed foods, dairy products, grains, sugar and salt, legumes, processed oils, alcohol, and coffee.

It is mainly about promoting a healthy lifestyle. It quickly improves the metabolic effects of the body as well as body composition. People feel lighter and actually, start to lose weight with this diet because it makes people feel full quicker so they tend to consume less food.

Benefits of a Paleo diet:

  • Reduces allergies
  • Burns off stored fat because of metabolism increases
  • Stabilizes blood sugar
  • Cleans impurities from skin and teeth
  • Improves sleep patterns
  • Helps you better absorb nutrients from food since it’s all natural

Daily calories are divided as follows:

  • 55% should come from seafood and lean meat – each taking an equal half
  • 15% come from fruits, veggies, nuts, and seeds each
  • There is no dairy, no salt or sugar, and almost no grains

One of the risks of a paleo diet is that it could lead to an insufficient vitamin D & calcium intake and a risk of toxins from a high fish consumption.

How Low-Carb Can You Go?

In a ketogenic, aka low-carb, diet, you’re basically lowering your carb intake drastically, and increasing your fat intake while eating adequate amounts of protein.

The goal behind this is to reach a metabolic state known as ketosis where the body relies on fat as its energy source, instead of glucose, which comes directly from carbohydrates.

If glucose is readily available, the body will use that first because it’s easier and quicker to metabolize. However, glucose weighs the body down and when there is some left over, it quickly turns to fat, something we all dread.

When you’re on a keto diet, you’re ultimately diminishing the amount of glucose in your body to the bare minimum and teaching your body how to rely on ketones – what the body burns for fuel during ketosis.

Ketones are a type of fatty acids, which are a direct result of the liver breaking down protein to be converted into glucose. Ketones are a major source of energy for all major organs, especially the brain that is why people on the keto diet feel more focused and alert.

Benefits of a keto diet:

  • Reduces body fat while maintaining muscle mass
  • Lowers blood LDL (low-density lipoprotein; the “bad” cholesterol), blood pressure and glucose
  • Increases levels of HDL (high-density lipoprotein which protects the heart against diseases; the “good” cholesterol)
  • Reduces insulin levels
  • Improves symptoms of Parkinson’s disease and reduces seizures in epileptic children

As with any new diet, your body will experience a few, harmless side effects which will be over usually within several days. This initial stage of a keto diet is referred to as “keto flu” because of its flu-like symptoms, which may include digestive discomfort, a lethargic-feeling, sleep issues, and mild nausea.

Differences between keto and paleo:

Paleo diets are not mainly low-carb. It focuses on eating foods with fat and protein but doesn’t necessarily avoid potatoes, carrots, sweet potatoes, and other foods high in carbohydrates. Keto diets are mainly low-carb, eliminating all starches and sugars, including fruit. Most of the carbs on a keto diet come from non-starchy vegetables.

Paleo diets are not high in fat. While the paleo diet in its purest form may have been into foods high in fat, today’s ever-evolving paleo community alters its needs according to the times. Keto diets are high in healthy fats; in fact, it is the primary element of low carb as it supports ketosis or the metabolic process of burning fat for energy versus dietary carbs.

Paleo diet fans don’t eat dairy products in abundance, if at all. Keto diet fans think dairy is a great way to add fat to their diets.

Conclusion

If you’re considering starting a paleo ketogenic diet concurrently, you will definitely start seeing positive results within the first 2-3 weeks.

Everything from the inside out will start feeling healthier, you will also see your weight dropping without losing any of your muscle mass.

Remember that consistency is the key. So make sure to give your body time to adjust to this new routine and metabolic state. Once you get the hang of it, it will definitely become easier.

Check with your physician and/or nutrition expert before starting just to make sure you’re on the right track to becoming fitter, stronger, and healthier.

Fad Diets and Weight Loss Products

Approximately 8 million Americans a year, enroll in some kind of structured weight-loss program. Consumers need to be wary of claims that sound too good to be true. Almost all fad diets fail. Fad diets offer only a quick fix and not a solution to the problem. They do not attempt to change the behaviors of the person who is dieting. All too often, dieters are left with feelings of guilt and inadequacy because of their perceived failure to lose weight and maintain weight loss.

Fad Diets and Weight Loss Products

Doctors, dieticians, and other experts agree that the best way to lose weight is to eat fewer calories and increase your physical activity so you burn more energy. A reasonable goal is to lose about a pound a week. For most people, that means cutting about 500 calories a day from your diet, eating a variety of nutritious foods, and exercising regularly.

Characteristics of Fad Diets:

  • promises of quick weight loss
  • limits on food choices
  • recommendations for expensive supplements or special products
  • claims to be better than recommendations from doctors and scientists
  • no requirements for physical activity

Be skeptical of any weight loss programs claiming to be:

  • effortless
  • guaranteed
  • miraculous
  • magical
  • breakthrough
  • new discovery
  • mysterious
  • exotic
  • secret
  • exclusive
  • ancient

Facts About Fad Diets and Weight Loss Products:

1. Any claims that you can lose weight effortlessly are false. The only proven way to lose weight is either to reduce the number of calories you eat or to increase the number of calories you burn off through exercise. Most experts recommend a combination of both.

2. Very low-calorie diets are not without risk and should be pursued only under medical supervision. Unsupervised very low-calorie diets can deprive you of

important nutrients and are potentially dangerous.

3. Fad diets rarely have any permanent effect. Sudden and radical changes in your eating patterns are difficult to sustain over time.

4. Some diet pills may help control the appetite but they can have serious side effects. (Amphetamines, for instance, are highly addictive and can have an adverse impact on the heart and central nervous system.) Some pills are completely worthless.

5. The FDA has banned 111 ingredients once found in over the counter diet products. The Federal Trade Commission and some Attorney Generals have successfully brought cases against marketers of pills claiming to absorb or burn fat.

Beware These Boasts:

When it comes to evaluating claims for weight loss products, the Federal Trade Commission (FTC) recommends a healthy portion of skepticism.  Before you spend money on products that promise fast and easy results, weigh the claims carefully. Think twice before wasting your money on products that make any of these false claims:

“Lose weight without diet or exercise!”

Achieving a healthy weight takes work. Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money.

“Lose weight no matter how much you eat of your favorite foods!”

Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires sensible food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks.

“Lose weight permanently! Never diet again!”

Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes. Don’t trust any product that promises once-and-for-all results without ongoing maintenance.

“Block the absorption of fat, carbs, or calories!”

Doctors, dieticians, and other experts agree that there’s simply no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those “downfall foods” is portion control. Limit yourself to a smaller serving or a slimmer slice.

“Lose 30 pounds in 30 days!”

Losing weight at the rate of a pound or two a week is the most effective way to take it off and keep it off. At best, products promising lightning-fast weight loss are false. At worst, they can ruin your health.

“Everybody will lose weight!”

Your habits and health concerns are unique. There is simply no one-size-fits-all product guaranteed to work for everyone. Team up with your health care provider to design a personalized nutrition and exercise program suited to your lifestyle and metabolism.

“Lose weight with our miracle diet patch or cream!”

You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight.

Factors to Evaluate if Considering a Commercial Weight Loss Program:

(1) the cost of the program and its duration,
(2) the qualifications and credentials of program staff,
(3) the risks associated with the program; and
(4) program outcomes in terms of both weight loss achieved and weight loss maintained short-term and long-term.

Supplements vs. Healthy Eating

If a healthy variety of foods are eaten, supplements are not necessary. Our bodies need a total of 42 nutrients each day. Taking in more nutrients than our body needs does not provide added energy, added brainpower or greater protection against disease.

Single-nutrient supplements or high mineral combinations may be harmful to our health. Taken in high dosages, some supplements may produce side effects such as fatigue, diarrhea and hair loss. Other more serious side effects include kidney stones, liver or nerve damage, and birth defects.

Who Needs Supplements?

People who have a chronic illness or who have very restrictive diets may need to take supplements. Otherwise, most people can receive adequate nutrition by eating a variety of foods and following the standard dietary guidelines.

Potential Risks of Supplement Use

Unlike drug products that must be proven safe and effective for their intended use before marketing, there are no provisions in the law for FDA to “approve” dietary supplements for safety or effectiveness before they reach the consumer.

Also unlike drug products, manufacturers and distributors of dietary supplements are not currently required by law to record, investigate or forward to FDA any reports they receive of injuries or illnesses that may be related to the use of their products. Under DSHEA, once the product is marketed, FDA has the responsibility for showing that a dietary supplement is “unsafe,” before it can take action to restrict the product’s use or removal from the marketplace.

Many supplements contain active ingredients that can have strong effects in the body. Taking a combination of supplements, using these products together with medicine, or substituting them in place of prescribed medicines could lead to harmful, even life-threatening results. Also, some supplements can have unwanted effects before, during, and after surgery. It is important to let your doctor and other health professionals know about the vitamins, minerals, botanicals, and other products you are taking, especially before surgery.

 

Here a few examples of dietary supplements believed to interact with specific drugs:

  • Calcium and heart medicine (e.g., Digoxin), thiazide diuretics (Thiazide), and aluminum and magnesium-containing antacids.
  • Magnesium and thiazide and loop diuretics (e.g., Lasix®, etc.), some cancer drugs (e.g., Cisplatin, etc.), and magnesium-containing antacids.
  • Vitamin K and a blood thinner (e.g., Coumadin).
  • St. John’s Wort and selective serotonin reuptake inhibitor (SSRI) drugs (i.e., anti-depressant drugs and birth control pills).

 

Choosing the Right Diet Plan

When you are ready to choose your diet or eating plan, there are certain things that you must take into consideration to make sure that you are choosing the right diet plan that will help you to attain the weight loss goals you have and to make sure you are staying healthy.

Some diets, as we mentioned, do not contain a balance of nutrition that your body needs, and can, therefore, make you very ill, and won’t help you to lose weight properly. These are considerations to make sure that you are choosing the right diet plan.

Choosing the Right Diet Plan

Realistic Expectations

You must realize that losing weight takes time, and it depends on how much you have to lose will depend on how long it will take you. You do not want to take on a plan that promises you to lose a lot of weight in a short amount of time, as that is most likely going to be a very unhealthy and unsafe option for you.

After the initial two or three weeks when weight gain might be up because of water loss, you should be losing around 1-2 pounds a week to maintain healthy weight loss.

The Right Nutrition

Make sure you look over any diet plans you are considering thoroughly and see what they allow or suggest for you to eat. If it has a balanced-looking diet to it with the right amounts of foods from the food groups, you are probably looking at a plan that is safe.

Any of the fad diets that cut out whole food groups, or make you starve yourself or drink strange concoctions are not safe. You also want the right amount of protein, carbohydrates, fiber and make sure you are getting no more than 30 percent of your calories from fat per day.

Doable for You…or Not?

While you are researching different diet plans, make sure it is something that you think would suit you and your lifestyle. If you are a very busy person who is not home a lot, look for a plan that has convenience as well as healthy choices.

If you wind up choosing a plan that you don’t stick to for whatever reason, you will wind up failing and you will then most likely go back to your old ways, but now feeling worse than when you started out.

Calorie Level

Make sure that the plan you choose has you eating enough calories. You essentially want to cut out enough calories so that you can lose those 1-2 pounds a week. You have to weigh this all against you and your activity levels, as how many calories you need each day will vary from person to person depending on how active they are and their weight. You might want to work with a trained health professional to help you decide which is best for you.

Final Words

Those are considerations to make sure that you are choosing the right diet plan that will help you to attain the weight loss goals. If do you want to learn more about losing weight and staying thing please watch this video.

Faith Based Diets: Does God Punish You For Being Fat? By Tom Venuto

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Faith based diets have been around for decades. But is overeating really a sin? Does God punish you for being fat? A recent column in an issue of USA Today answers, “weight loss is hard enough without feeling that the Almighty is on your back, too”…

Faith Based Diets: Does God Punish You For Being Fat?

Recently, I was sitting in a wonderful little breakfast “parlor” on Main Street in Santa Monica (California), enjoying a bowl of oatmeal, a mountain of fresh fruit and a “sexy omelet” (the bodybuilder’s favorite). There was even a “Schwarzenegger omelet” on the menu – I kid you not!

Although the usual dietary temptations are omnipresent everywhere, I noticed a lot more healthy eateries and healthy options on menus out here, which is okay by me! It seems like people are much more health conscious in Southern California compared to back home in the New Jersey/New York City area.

One thing is for sure – people are definitely in better shape. No doubt, it’s partly due to the year-round beautiful weather. You can’t hide under those winter coats in this weather! When I left Newark airport it was a blustery 37 degrees. It’s 77 degrees and sunny as I sit here on my hotel balcony, laptop on my lap, overlooking the palm trees and Pacific ocean.

A friend of mine once said that “Palm trees are God’s way of saying, LIVE HERE!”

Speaking of God, that brings me to the subject of this article. As I was finishing up the last few bites of my high protein omelet, I came across an article in USA Today that I simply HAD to pass on to you because it’s related to some of the weight loss work I’ve been recently doing and it bears some important lessons.

The column, written by Christine Whelan, a professor of sociology, said that religious diet groups are growing in number and some of them say that “God might not approve of that second piece of pie.” In fact, some of these groups reported Whelan, warn that God will punish you for overeating and being fat.

The Weigh Down Workshop, one of the most “hard-line” of such groups, tells their participants that God will “destroy you” if you abuse your body by overeating.

Well, we’ve certainly heard of gluttony referred to as a deadly sin, but is this going a little too far?”

I’m not sure what other people think, but I prefer to think of God as a loving God, who does not punish a person in the hereafter for being fat in this life. But then again, why would he have to? He has created a magnificent physical world based on immutable physical laws of cause and effect, reward and consequence, which mete out all the “punishment” needed, right here in this life: diabetes, hypertension, heart disease, osteoarthritis, gout, and even cancer.

All of them are linked to obesity. Combined with the emotional pain of being overweight and the lower quality (and sometimes quantity) of life, I’d say that’s punishment enough, wouldn’t you?

But enough of my theological viewpoint, I found some tremendously valuable practical lessons in the newspaper article.

I don’t believe that instilling guilt or fear of eternal damnation is an uplifting way to change behavior. Perhaps it might be effective for some, as fear of consequences can be a powerful motivator. But aren’t there more positive ways to achieve behavior modification than hellfire and brimstone?

For example, metaphors are also powerful motivators, especially because metaphors are language that your unconscious mind can understand. Didn’t Jesus teach in parables and metaphors? What if you said your body was like a temple? Would you behave differently? Would you look after your “temple” with more care? Those with spiritual beliefs almost certainly would, if they kept that in mind and believed it on a deep level.

In my books, I delve into the emotional, psychological and social aspects of body fat loss.

Some of the chapters are devoted to teaching you how to build a fortress of positive, uplifting, the inspiring energy around you in the form of positive, uplifting, and inspiring people. But many of my readers and clients tell me this is easier said than done in their world. “What am I supposed to do when peer pressure from my friends is pulling me down?” “What do I do if my own family won’t support my new, healthier choices? What if they keep bringing potato chips, cookies and ice cream into the house?” “What if no one supports me?”

Enter spiritual diet support groups. Not all of these groups are so extreme as to pronounce that being fat is a sin. And as Whelan put it, “religion may be the ultimate trump card of many behavior modification programs.”

No matter how independent we are, we all need support in our journeys toward personal improvement. It’s the great paradox of succeeding in any endeavor in life – you have to do it by yourself, but you can’t do it alone.

Spiritual communities and religious support groups can be the last refuge of support and encouragement for some people. For anyone with spiritual beliefs, these groups may be one of the best places of all to turn for social support. There is your church, synagogue, mosque or other places of worship. There are also organized weight loss support groups.

One such group mentioned in the USA Today article is BABES – Beautiful Accountable Babes Exercising Sensibly. The mission of babes is “connecting with others to lose weight and build friendships.” Accountability. Exercising. Connecting with others.

That all sounds pretty sensible to me! Moreover, according to BABES co-founder, Barb Swanson, “we are not into sin and judgment. God wants balance and it’s more than the size that you are.”

Indeed it is. As I have said before, body fat is not a person, it’s a temporary physical condition. What we really are is far more than physical bodies.

There are enough guilt, fear, and shame for people who are struggling with weight issues already. They don’t need any more negativity from their spiritual leaders. Instead, if you are a person of faith, use your spiritual community as a source of social support and inspiration, and motivate yourself by focusing on the positive and uplifting side. It will pay you eternal dividends.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

 

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Safe Detox and Cleanses

Cleansing or detox diets are not new; they’ve been around for more than five thousand years, according to the American Dietetics Association (ADA). They used to be an annual ritual bodily and spiritual cleansing – a cleansing of the body and the soul. Examples of cleansing diets include juice fasting; mono dieting, which advocates the consumption of one food, like grapefruit or grapes; and raw food diets.

Detox Versus Cleanse

Safe Detox and Cleanses

A detox typically describes some process that will rid your body of toxins that have supposedly built up in your system.

A cleanse can be seen as a spring cleaning for your body, where the focus is placed on eating clean, with whole nutrient-rich foods and eliminating processed and junk food that in turn supports the body’s natural detoxification processes.

What Are Toxins

Typically, detox diets are marketed under the guise of flushing out toxins. Toxins can range in definition depending on whom you talk to. Many people believe that toxins are abundant in processed foods in the form of preservatives, and in our natural environment. Cleanses offer you a way to rid yourself of these toxins. Unfortunately, toxins aren’t usually found trapped in your digestive tract.

Toxins can be present in the food you take in, the water you drink, and the air you breathe. For detox diets and cleanses that advocate eating only raw organic fruits and vegetables, it’s important to know that even these are not safe from toxins. Frequently organic produce is tainted with toxins like E. coli and salmonella.

The first thing to be mindful of with cleansing – or detox diets –  is that scientists cannot agree on whether detoxification or “cleansing diets” are even beneficial for your health.

The British Dietetics Association is unequivocal. According to the BDA, the whole idea of a detox idea is “nonsense.” Your body, it says, has its own well-developed system of getting rid of toxins, it argues.

Moreover, any benefits that people associate with detoxes can be attained through any healthy, sensible lifestyle that cuts out smoking, reduces the amount of alcohol consumed, and promotes a healthy diet, exercise, fresh air, and sleep.

 

Pitfalls Of Extreme Detox and Cleanse Programs

Pitfalls Of Extreme Detox and Cleanse Programs

Slower Metabolism

Very extreme cleanses, such as those that include fasting with only lemon water for two weeks and also those that drastically cut calories are certainly drastic and will slow metabolism. Starvation sends the body in to survival mode, where it hoards every bit of energy, so it burns little fat during fasting and so typically, what is lost is water, and muscle and losing lean muscle mass makes matters worse as muscle burns fat.

Nutrient Deficiencies

Drastic food restriction as is often seen in cleanses results in nutrient deficiencies, including key vitamins, minerals, protein, carbohydrates, and healthy fats that the body needs to function properly.

Drastic Measures – Drastic Side-Effects

WebMD says, many detox programs “involve fasting, or just drinking liquids. Others allow some foods, like fruits and vegetables. They typically are short diets — they’re not a way of eating you can stick with in the long run.”

Hunger and weakness are common on these plans, and potential side effects include

  • Lack of energy
  • Low blood sugar
  • Fatigue and lethargy
  • Nausea
  • Dizziness
  • Lightheadedness

Useless And Maybe Harmful

The Chicago Tribune reports that in general, medical professionals are not convinced as to the effectiveness of extreme detox programs and that “clinical studies haven’t shown that toxins are removed as a result of a cleanse. And if you severely restrict your calories, after two or three days your body starts breaking down its own cells and muscle.”

Your Body Detoxifies Itself

The body is well equipped to rid toxins, the liver and kidneys are your body’s own toxin regulation system. Many detoxes and cleanses that claim to rid the liver of harmful chemicals and toxins may contain damaging diuretics or other substances.

The liver will break down toxins into water-soluble chemicals that can sweat out of the body. The kidneys filter other harmful chemicals. Berkeley Wellness also points out that your skin does a wonderful job of protecting you from most toxins that you would absorb.

 

The Body’s Natural Detoxification Process

According to the Academy Of Nutrition and Dietetics, “Detoxification is a process that the body performs around the clock utilizing important nutrients from the diet. It’s the process that transforms molecules that need to be removed from the body, or “toxins.” They fall into two main categories: molecules that are made in the body as byproducts of regular metabolism (endotoxins), and those that come from outside the body and are introduced to the system by eating, drinking, breathing or are absorbed through the skin (exotoxins). Endotoxins include compounds such as lactic acid, urea, and waste products from microbes in the gut. Exotoxins include environmental toxins and pollutants, pesticides, mercury in seafood, lead from car exhaust and air pollution, chemicals in tobacco smoke, dioxin in feminine care products, phthalates from plastic and parabens from lotions and cosmetics.”

Unless you fall into a radioactive swamp, your very smart and efficient body, specifically the kidneys and liver can deal with and flush out toxins that you come across on a daily basis. The truth is the human body has been efficiently performing detoxification processes since man came to be, and long before the influx of the detox/cleanse market.

However, the modern lifestyle is bombarded with environmental toxins, fast greasy food, chemical laden food made in factories and poor dietary habits. Too many people lead an unhealthy lifestyle where poor diet, a lack of hydration and other bad habits can inhibit the body’s natural detoxification processes.

The truth is that nature never intended a daily influx of Twinkies™, candy, Fresh fries and soda to be part of the nutrient equation, and so the body is not well equipped to handle such loads.

Like a clogged drain, poor diet choices, excess liquor, lack of exercise, and other unhealthy habits place undue pressure on the liver and kidneys.

Safe, Natural And Effective Detox And Cleanse Methods

Safe, Natural And Effective Detox And Cleanse Methods

We know that the body has a natural detox system that uses both the kidneys and liver to rid your body of toxins. What should you do if you want to help your body and make eliminating toxins easier? Most detox diets encourage starvation or diuretics. These can be unsafe and can cause things like electrolyte imbalances.

You don’t have to take drastic measures and risk your health in order to cleanse and detox your system. If you’d like to help your body detox here are some important steps you can take. Remember, before starting any new diet or exercise regimen it is important to consult your physician.

Clean Diet

Clean Diet

A clean diet is your best detox plan. Nutritious whole foods provide your body with what it needs and eliminating processed foods with artificial colors and flavors, fast food, fried food, alcohol, sugar and white flour helps heal the body and supports its natural detox processes.

In an interview with Elle magazine, Dr. Woodson Merrell, MD, chairman of the department of integrative medicine at Manhattan’s Beth Israel Medical Center says, “We detoxify by eating nutritious whole foods and by avoiding those laden with pesticides, preservatives, excess sugar, or saturated fats.” “Detox is not some condition of metabolic grace attained via extreme penance; it’s a process that unfolds in our cells every second of our lives, most obviously in the liver.”

Kathleen M. Zelman, MPH, RD, LD reports through WebMD that “If the idea of detoxing appeals, you might try “clean” eating that focuses on vegetables, fruits, whole grains, and lean protein — basically, whole foods without a lot of processing. That’s good for you and more likely to give you results that last, especially if you make exercise a habit.”

Hydrate

Hydrate

A good detox starts with drinking water. It’s important to stay hydrated so your kidneys have plenty of water to process out toxins. Hydration also supports healthy bowel movements and digestion. The more water you drink the faster your kidneys can expel toxins. If you’re urinating every hour you know that you’re hydrated enough to gently cleanse your kidneys.

Electrolytes

Electrolytes are minerals and salts that are responsible for many cellular processes. The primary electrolytes are sodium, potassium, calcium, and magnesium and these nutrients provide hydration for the body that in turn supports natural detoxification processes. If you’re not consuming a varied and balanced diet, you may develop one of the many electrolyte disorders.

Drink Your Lemons

Drink Your Lemons

Lemon water or lemon tea is a primary ingredient featured in many detox diets. One reason for this is the high amount of nutrients that fresh lemon juice contains. One cup of fresh lemon juice has 9% of daily potassium, 8% of daily folate, 4% of daily magnesium, and 4% of fiber.

Lemon juice also gives you 187% of your daily vitamin C, a key antioxidant that fights free radicals and promotes healthy immunity. Since lemons are full of antioxidants, you may notice an increase in your skin clarity and a boost to your mood and energy.

Drinking warm water with fresh lemon juice upon waking provides key hydrating electrolytes, (more important upon waking since the body becomes dehydrated during sleep) and lemon juice promotes the production of key enzymes in the liver that assists in healthy digestion and supports the liver in purging toxins.

Along with containing vital nutrients, the acids in lemon juice allow your body to digest good food more slowly.

According to Dr. Axe, the drawn-out absorption rate of food means you will have fewer insulin spikes during the day. This will help regulate your hormones and can lead to a steadier supply of energy.

Lemon is also a natural diuretic, which will help you flush any excess water that you have taken in when attempting to hydrate.

Drink Dandelion Tea

Drink Dandelion Tea

Dandelion is an herb that boosts liver function, which is the main organ that eliminates toxins from the body.

Exercise

Exercise improves blood circulation in the blood and lymph system and digestion and it also makes you sweat, which helps purge toxins. It also reduces the stress that supports all the body’s internal processes.

Eliminate Junk Food

Prevent intake of chemicals by avoiding factory-made foods, junk food, artificial colors, flavors, and dietary junk like bad fats and sugars.

Get Good Sleep

The body and the liver perform natural detoxification processes during sleep. If you have trouble falling and staying asleep, speak with your doctor. There are many natural remedies for insomnia and stress can be at the root of the problem.

Dry Brush Your Skin

Promotes lymph flow, improves blood circulation, exfoliates and removes dead skin cells and cleans pores.

Go Organic

Go Organic

Eating organic produce eliminates the intake of pesticide toxins left on fruits and vegetables grown with conventional farming methods.

Cut Out Sugar

“Start by decreasing the amount of sugar you consume,” says Matt Dower, spa director at Mirbeau Inn & Spa in Skaneateles, NY and that includes honey, molasses, and artificial sweeteners.

“If you eat more sugar, you ask your body for more insulin, straining your pancreas and wearing yourself out,” he says. “In the long term, this kind of habit can cause you to become chronically fatigued, diabetic, develop cancer, and pack on excess weight.”

Drink Lots Of Tea

Not only is tea full of antioxidants, it hydrates you (especially if it’s herbal) and fills you up,” says Ashley Karr, a research psychologist and wellness coach. “This means you will be less likely to overeat or eat the wrong things!” Keep in mind, the caffeine in tea is different than the caffeine in coffee—it’s gentler on your system. It’ll also give you a pick-me-up minus the jitters.

The Neti Pot

Don’t forget that pollution and allergens are all around you. They’re in the air and can trigger allergy symptoms (such as yucky, puffy, red eyes). Dr. Travis Stork, host of daytime talk show The Doctors advises you flush your nasal passages regularly with a Neti Pot. Doing so can eliminate the side effects of air pollutants and lead to better breathing naturally. If you use the Neti Pot before bed, it’s even better as it will enhance your sleep.

Sweat

Exercise, a sauna, or a steam filled bathroom retreat helps you sweat toxins from your body.

Forbes Riley, the creator of fitness product SpinGym who you may also remember co-hosting Jack LaLanne’s juicer infomercial, is a big fan of detoxing. It’s how she lost her pregnancy weight gain at the age of 42 after giving birth to twins. She suggests you use a sauna regularly. “There’s nothing more detoxing than sweating it out,” she says.

Hot Bath With Epsom Salt

Hot Bath With Epsom Salt

Soaking for 20 minutes in a hot bath with Epsom salts allows your skin to absorb the magnesium and other minerals and nutrients in the salt that promotes the body’s natural detox process.

Eat Cruciferous Vegetables

Kale, broccoli, Brussels sprouts, cabbage, kale, collard greens, and cauliflower are high in antioxidants that support the body in fighting toxins

Berries And Colorful Produce

The bright colored, red, blue and purple fruits and vegetables contain high levels of key antioxidants that help fight free radicals and activate key liver enzymes that help to “knock out” harmful substances in the body.

Twisting Yoga Poses

Naturally, stimulate digestion and elimination.

Drink Fresh Vegetable Smoothies

Drink Fresh Vegetable Smoothies

Vegetables are high in fiber that supports digestion, provide nutrients that support liver health and improve digestion.

Eat Sulfur-Rich Foods

Garlic and onions are high in antioxidants that help the body fight free radicals and repel toxins

Consume Turmeric and Green tea

The spice turmeric and 100% pure green tea supports the body’s detoxification pathways.

Eat Lean Protein

Protein helps maintain healthy levels of glutathione in the body, which is its main detoxification enzyme.

Fill Nutritional Gaps

If your diet lacks a well-rounded balance of vitamins and minerals, consider taking a multivitamin, as nutrients are key in supporting the body’s detoxification processes.

Fermented Foods

Yogurt, kimchi, kefir, and sauerkraut contain natural probiotics or good gut bacteria that help promote healthy digestion and help the body release toxins from microbes that dwell in the gut.

Fruits And Vegetables

Fruits and vegetables contain vital micronutrients and phytochemicals that are not found in anything else. If you’re allowing your body to have all it needs nutritionally, it will be able to perform detox functions much easier.

Eat More Fiber

Eat More Fiber

Fiber supports the body’s digestive systems and helps keep you regular, which in turn supports the body in its natural detoxification and cleansing processes, it comes in two forms.

The soluble fiber variety dissolves in water to form a gel in the digestive tract.

Main Types Of Soluble Fiber

  • Beta-glucans – obtained from barley, rye and oats
  • Pectin – vegetables, fruits, and legumes
  • Natural gums – found in gum acacia, seaweed, and certain types of seeds
  • Inulin – obtained from wheat products, chicory, onions, and artichokes

Insoluble fiber does not dissolve in water and passes through the gut relatively unchanged.

Sources Of Insoluble Fiber

  • Oat Bran
  • Flax seeds
  • Artichokes
  • Kidney beans
  • Winter squash
  • Fruit with peel such as apples and pears
  • Sunflower seeds
  • Nuts
  • Corn
  • Sweet Potatoes
  • Squash
  • Green Peas
  • Carrots
  • Brussels Sprouts
  • Broccoli
  • Kale
  • Spinach
  • Berries

Milk Thistle (Silybum Marianum)

Silymarin in the herb milk thistle has been shown by research to help protect the liver from various industrial toxins, such as carbon tetrachloride. Milk thistle promotes healthy liver function because it helps to remove toxins.

Detox And Cleanse Safety Tips And Considerations

  • Always consult an appropriately credited health professional before starting any cleanse or detox diet. The Academy of Nutrition and Dietetics says, “Many noncredentialed people claim to be experts in detoxification, and many seasoned health professionals are not well versed in detoxification protocols. Because detoxification programs can vary widely and may pose a risk for some people (such as people with multiple maladies, those who take multiple medications and pregnant or breastfeeding women), it is important to work with a credentialed health professional who understands your health status and goals and who is able to evaluate detoxification programs for safety and effectiveness. Consider working with an integrative and functional medicine dietitian.”
  • The ADA advises you not to attempt a detox diet more than three times a year. It can lead to yo-yo dieting, which can be detrimental to your health.
  • Eat five to nine servings a day of vegetables and fruit, which provide your vitamins and minerals, antioxidants and dietary fiber. However, the BDA emphasizes that you should eat a wide range of fruit and veggies, not just one type. An apple a day might keep the doctor away, but nine apples a day might do the opposite. Avoid detox diets that encourage you to eliminate all carbohydrates. Eliminating complex carbs means you’re eliminating an important source of fiber, which is important for the natural detox process in your body.
  • Fasting is not advised. Although rapid weight loss can occur with fasting, the weight loss is usually water and glycogen, rather than fat. Fasting can also result in fatigue and dizziness, says the BDA. Moreover, you’re more than likely to return to your bad eating habits at the end of the fast and put all your weight back on.
  • Avoid colon cleansers. There is no scientific evidence to back up the theory that colon cleansers are healthy, according to WebMD, which labels them a fad. Colon cleansing, it says, is based on the incorrect theory that waste collects in your colon over time and stagnates there, polluting your body with toxins – in a process dubbed as auto-intoxication.

    Colon cleansers range from laxatives and enemas to “high colonics” which flush water through your intestine to clean it out. Not only are colon cleansers unnecessary but they can be harmful, warns WebMD. They can lead to dehydration and, in extreme cases, perforate the colon. They can also interfere with the absorption of nutrients, causing a deficiency of vitamins and minerals. The ADA also warns people who undergo colonics are at risk of contracting an infection and can suffer electrolyte imbalances.

  • The ADA also points out the dangers of a raw-food detoxification diet. It says they put you at risk of contracting parasites or foodborne illnesses normally killed off during cooking and some raw veggies, such as rhubarb leaves, buckwheat sprouts, kidney bean sprouts are toxic if consumed in great quantities.

 

Final Thoughts

While all cleanses advocate for an increase in the consumption of water and lemon juice, few agree on much after that.

Giving your body the ability to naturally filter things through the liver and kidneys is the best way to detox. You don’t want to force evacuate your bowels or starve yourself.

It is important to keep your digestive tract running smoothly. Any detox that advocates mass-evacuation of your digestive tract should be avoided. You want to keep your good gut flora intact. Adding a good dietary probiotic such as found in yogurt, will aid your digestion.

These are the simplest and healthiest methods to detox your body. Try them and see how it improves your overall health.

Stay well and take care!

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