Sodium: Essential in small amounts

• Your body needs some sodium to function properly because it:
• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

Some people’s bodies are more sensitive to the effects of sodium than are others. If you’re sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much of it do you really need?

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are dark skin, or if you have high blood pressure, diabetes or chronic kidney disease.

Sodium: Main dietary sources

The average person gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from. Here are the main sources of sodium in a typical diet:

Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.

Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.

In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium. One tablespoon (15 ml) of soy sauce, for example, has about 1,000 mg of sodium.

A natural juice is great way to nurture your body, rebuild your immune system and restore for a healthy way of living. Raw fruit and vegetable juice contains lots of cleansing elements such as minerals, vitamins, enzymes and antioxidants. A small amount of energy is used by your digestive system during the cleanse, allowing the body to focus on rebuilding, renewing and healing. You might be surprised by how much energy you have after the first couple days following cleansing diet!

Does Juice Cleansing Diet suits Everyone?

Since juicing fulfills most of the body’s nutrient requirements, your energy levels should remain high enough on this cleanse to continue working. Ideally a juice fast should be done on a vacations out from city or at the beach. Getting in touch with nature while cleansing is the ultimate purifying and revitalizing experience. Its certainly possible to fit a juice cleanse around your everyday life as well. If you can easily manage it, only 3-10 days on this cleanse is enough to detox and heal the body. If you are planning to do longer, its better if you consult with professional dietitian.

Juice Cleansing Diet Instructions

Remember, only use freshly squeezed fruit, veggies and herbs. Try experimenting with combinations of beets, celery, carrots, apples, cucumber, garlic, ginger, cilantro, wheatgrass and cayenne pepper. All those are excellent for cleansing diet. Check out our recipes for some ideas. Generally, for great result it is best to use a variety of different ingredients and vary your juices as much as possible – they all contain different important cleansing elements. If you are juicing at home, you might add also pulp from the juiced vegetable to make a broth. Just add water to a pot with the pulp and simmer for 15-20 minutes, then season the broth with cayenne pepper. In case you don’t have juicer – check in your local shop – they affordable and very handy.

Stages in a Juice Cleanse Diet

A few days before the cleanse, you should change your ration to as many raw vegetables and fruits as possible. When you restrict your diet to juice only, it will be less of an adjustment.

When you are on the cleanse, drink 32-64 ounces of fresh squeezed juice per day plus 8 glasses of water to flush out toxins from your body. If you prefer to drink more juice – no problem. If you would like less, you can dilute the juice with water. Just remember a few things you must avoid – all other beverages (e.g. sodas, coffee or tea) and obviously no solid foods at all!

Since you won’t be consuming any fiber during your juice cleanse diet, it is important to take something that will stimulate your colon and prevent the toxins from being reabsorbed back into the body. At night time laxative tea is effective to get things moving. Psyllium husk and Bentonite clay are also excellent for drawing out toxins from your body.

Easing off a juice flush is important. It is best to start with raw salads and fruit for a first few days, maybe some lightly steamed vegetables with brown rice.

Recipes

KIDNEY CLEANSER

Ingredients:

• 3 celery stalks
• 2 tomatoes
• 1 lemon, peeled
• 2 carrots
• Water

SKIN CLEANSE

Ingredients:

• 1 Cucumber with skin
• 1/2 bunch Fresh Parsley
• 1 4-oz. tub Alfalfa Sprouts
• 4 Sprigs Fresh Mint
• Water

BLOOD BUILDER (IRON-ENRICHED)

Ingredients:

• 2 bunches Grapes
• 6 Oranges
• 8 Lemons peeled
• 1/4 cup Honey
• Water

1500 diet and meal plan is one of the most effective ways to lose weight. This plan suggests a nominal amount of calories required to support metabolism and the daily functioning of the body. Weight loss in this case is induced by consuming less calories than what we normally consume. This 1500 diet plan provides the right amount of calories which will stimulate weight loss and at the same time will keep your body full of energy and filling that you will never feel that you are on a diet.

The best way to start with a 1500 calorie diet is to get rid of all the junk food in your refrigerator. Fill your fridge with fruits, vegetables, nominal amount of dairy products and skinless chicken. Throw away all carbonated drinks – all kinds of sodas. Your primary source of fluids: water, green tea and 0 calorie beverages.

Important to talk with your doctor or a dietitian or seek the help of a professional health expert. Make sure that you are taking in the right nutrients during the entire dieting period. Only if you get an approve for your diet plan here from the doctors, should you proceed with your plan. Do not follow diet plans on your own as it is very risky.

Once you have done all the above mentioned, you are ready to start with a diet plan.

Sample 1500 calorie diet plan: With a 1500 calorie meal plan dieting will not be a grueling or boring process. You have a lot of options to make up the 1500 calories every day. You should aim at attaining 30 percentage of necessary fat content, 40 percent of proteins and 30 percent of carbs for a day.

Sample Diet 1:

Breakfast:

The breakfast in a 1500 calorie diet plan typically consists of one and a half cup of shredded wheat meal, one and a half cup of skimmed milk and half a cup of juicy strawberries.

Mid Morning Snack:

You can have scrambled eggs that include one whole egg and the white of four other eggs and half a grape fruit.

Lunch:

Lunch should primarily consist of half a cup of brown rice, hundred and ten grams of skinless chicken and hundred and eighty grams of beans.

Evening Snack:

Hundred and fifty grams of salmon, a cup of cooked broccoli and 150gms of yams can be taken as an evening snack.

Dinner:

110 g  of chicken breast, three table spoons of light Italian dressing and two cups of mixed green salad will make up the dinner. Make sure that you have your dinner at least two to three hours before you go to bed.

Sample Diet 2:

Breakfast:

You can have a spoonful of peanut butter splattered on whole wheat low fat bread for breakfast.

Morning snack:

Your morning snack can be made as small low fat yoghurt that is topped with teaspoon full of ground flaxseeds.

Lunch:

For lunch you can have two cups of steamed vegetables along with a mixed salad topped with olives and vinegar and three ounces of mahi mahi that is grilled.

Afternoon Snack:

You can treat yourself with a small apple and a spoonful of natural peanut butter.

Dinner:

Dinner can be chiefly made of a salad that is comprised of two cups of lettuce or spinach seasoned with a pinch of salt and a squirt of lemon, two hard boiled eggs, a thin slice of turkey, a thin slice of chicken, half a tomato and quarter a cup of sunflower seeds.

The above mentioned diet plans are not a prescription. They can be taken as the starting point to begin weight loss process. Taking these as a base you can devise your own diet plans. Make sure that they are rich in proteins, carbs and also has adequate amount of essential fats. Fats can come from plant based foods such as olives, olive oil and avocado. Skinless, boneless chicken, turkey and fish are good sources of protein. Fresh fruits and vegetables and whole wheat products are rich in carbs.

Find out the consecutive number of days this weight plan should be sticked on to. Following such low calorie diets for a prolonged period of time can seriously affect the metabolism and the balance of your body. It should be followed only for the prescribed period of time for which the body can withstand the effects of the low calorie intake.

With the ketogenic diet menu you need to cut out most sources of carbohydrates, including bread, pasta, soda, sugar, ice cream, pizza, milk and also most types of fruit. The carbohydrates you are allowed to eat include vegetables, and berries because they have a low carbohydrate content.

Ketogenic diet is a restrictive diet. However, if you are suffering from something like obesity, type II diabetes or epilepsy then the ketosis diet health benefits may be more valuable to you.

In case if you have type II diabetes. You have two options:

1. Keep eating anything you want. Take drugs and stay sick for the rest of your life.

2. Follow a restricted diet.

The ketogenic diet is so powerful that it may really be sufficient so that you will never have to take any drugs again. For most people with a serious metabolic disorder, they would probably rather eat a restricted ketogenic diet menu than have to be sick for the rest of their lives.

It takes a lot of willpower to follow ketogenic diet. If you are suffering from fast food addiction, that may really be tough to do.

Ketogenic diet menu:

• High-fat foods. This includes meats, fatty fish, nuts, cream, cheese, butter, coconut oil, coconut milk and pretty much anything that is low in carbs, moderate in protein and high in fat.
• Vegetables are definitely recommended, and this includes all varieties that are low in carbs. Starchy vegetables such as potatoes need to be absolutely minimized, and not eaten unless in rare circumstances.

Example of ketogenic diet menu:

• Breakfast: 15g coconut oil, 3 eggs, frozen vegetables. Scrambled on a pan.
• Lunch: Coconut milk smoothie with half a scoop protein powder, almonds and blueberries.
• Snack: Almonds, a handful or two.
• Dinner: Ground beef, 15% fat, fried in butter. Vegetables on the side.

Ketogenic diet should have a calorie ratio of 4:1 (fat=80% carbs+protein=20%) and it should be aimed to raise ketone body levels to the point of testing positive with urine test strips. Doing the Atkins induction phase might be just as effective as the ketogenic diet, especially with regards to epilepsy.

Aiming for a carbohydrate level under 50-80 grams per day should be sufficient. If you are are truly sick or are on any sort of medication, then the ketogenic diet menu should be created following the advice of your doctor and parents of epileptic children should definitely consult a qualified nutritionist.

Its recommended taking multivitamins, one that includes your daily recommended allowance of everything.

You might want to take a slightly less extreme route, and would like to just generally eat healthy. In that case, follow a natural diet with minimized processed foods, vegetable oils, sugar and gluten grains.

This week-long diet plan can be used as often as you like. If correctly followed, it will clean out your system from impurities and give you a feeling of well-being. After one week on this diet, you will 10-17 pounds, and experience an abundance of energy.

DIET DETAILS

SOUP:

• 1 or 2 cans of stewed tomatoes
• 3 plus large green onions
• 1 large can of beef broth (no fat)
• 1 pkg. Lipton Soup mix (chicken noodle)
• 1 bunch of celery
• 2 cans green beans
• 2 lbs. Carrots
• 2 Green Peppers

Season with salt, pepper, curry, parsley or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Add water. Boil for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.

DRINKS:

• Unsweetened juices
• Tea (also herbal)
• Coffee
• Cranberry juice
• Skim milk
• Water, all kinds

DAY ONE

Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit this day.

DAY TWO

All vegetables. Eat until you are stuffed with fresh, raw, cooked or canned veggies. Try to eat green leafy veggies and dont eat dry beans, peas or corn. Eat veggies along with the soup. At dinnertime at night make yourself a big baked potato and butter. Don’t eat any fruits through today.

DAY THREE

Eat soup, fruit and veggies of your chioce. If you have eaten as above for three days and not cheated, you should lost about 5-7 pounds.

DAY FOUR

Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you want today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.

DAY FIVE

Beef and tomatoes: you may have 10 to 20 ounces of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.

DAY SIX

Beef and veggies. You can even have 2-3 steaks if you like with green leafy veggies. Be sure to eat the soup at least once today.

DAY SEVEN

Brown rice, unsweetened fruit juice and veggies, again, soup. You can add cooked veggies to your rice if you wish.

By the end of the 7th day, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming again.

This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.

Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee while on this diet, you may find that you don’t need caffeine after the third day.

The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of beef. Skinless chicken only. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need high protein in the beef for the other days.

Continue on the diet as long as you wish and feel the difference both mentally and physically.

Foods to avoid:

Bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.

Recommended foods:

Drink plenty – at least 6 to 8 glasses – of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

This diet comes from the Sacred Heart Memorial Hospital that is used for overweight heart patients in order to lose weight rapidly, usually prior to surgery.

A diverticulitis diet can’t treat or prevent diverticulitis. Rather, it’s intended to give your digestive system a chance to rest. A diverticulitis diet is typically recommended along with antibiotics for mild or uncomplicated cases of diverticulitis.

Diverticulitis diet  details

Only clear liquids for a few days starts diverticulitis diet. List of beverages allowed on a clear liquid diet:

• Broth
• Clear soda
• Fruit juices without pulp, such as apple or grape juice
• Ice chips
• Ice pops without bits of fruit or fruit pulp
• Plain gelatin
• Plain water
• Tea or coffee without cream

As you start feeling better, your doctor will recommend that you slowly add low-fiber foods. List of low-fiber products:

• Canned or cooked fruits without skin or seeds
• Canned or cooked vegetables such as green beans, peas and potatoes (without the skin)
• Eggs, fish and poultry
• Refined wheat and white bread
• Fruit juice with little or no pulp
• Low-fiber cereals
• Milk, low-fat yogurt and cheese
• White rice, pasta and noodles

Results

You should feel better within two or three days of starting the diet and antibiotics. If you haven’t started feeling better by then, call your doctor. You should also contact your doctor if:

• You develop a fever
• Your abdominal pain is worsening
• You’re unable to keep clear liquids down

These may indicate a complication that requires hospitalization.

Risks

The diverticulitis diet has very few risks. However, continuing a clear liquid diet for more than a few days can lead to weakness and other complications. For this reason, your doctor will want you to transition back to a normal diet as soon as you can tolerate it. Your doctor may even recommend switching to a high-fiber diet to help prevent diverticulitis from recurring. Be sure to increase the fiber in your diet slowly and aim for the level recommended by the Dietary Guidelines for Americans — at least 25 grams of fiber a day for women and 38 grams for men.

Dukan Diet

The Dukan Diet was created by French nutritionist and medical doctor Pierre Dukan more than ten years ago and has gained huge popularity since. According to media reports over 1.5 million French women rely on the diet to maintain their figures and apparently it has also been used by models and celebs including Giselle Bundchen and Jennifer Lopez.

Till nowdays the diet has only been available in France but the English version of The Dukan Diet officially went of sale in 2010. In the UK it immediately went to the top of Amazon’s diet book list, and its online program is now available.

Dukan Diet: Basics

The Dukan Diet is all about eating high-protein foods while severely limiting all carbohydrates including fruits, starchy vegetables, legumes and whole grains. Unlike the Atkins diet the emphasis is on sources of protein that are low in fat such as fish, poultry and reduced-fat dairy products.

Phase One: The Attack Phase

The first phase of Dukan counts one to ten days depending on how much weight you have to lose. Dieters can expect to lose 7-10 pounds within the first five days.

During this phase dieters consume only protein foods that may be seasoned with condiments that do not contain fat or carbohydrates such as vinegar, mustard, salt, herbs and spices. Calorie-free drinks including water, coffee, tea and diet soda are also recommended and you can include one and a half tablespoons of oatmeal each day.

Warning you may experience bad breath and a dry mouth during this phase, which may be alleviated to some degree by drinking more water.

Phase Two: The Cruise Phase

In current phase of the Dukan Diet, days of protein only are alternated with days of protein and vegetables. The types of vegetables allowed in this phase are limited to non-starch ones as lettuce, spinach, celery, cucumber, asparagus and tomato. Eat vegetables raw, steamed, or in soups and stews.

Current phase is followed until you reach your goal weight. Dieters expect to lose up to two pounds a week on this phase.

Phase Three: Consolidation Phase

This is the maintenance phase and commences once you have achieved your goal weight. Continue to base your diet on protein and vegetables but  allowed one portion of fruit, two slices of whole-grain bread each day. Additionaly, you are permitted one extra serving of carbs per week, which may include foods like pasta or rice.

In this phase of the Dukan Diet you are also allowed one ‘celebration meal’ each week, which is increased to twice a week after you have been in phase three for a while.

Phase Four: Stabilization Phase

This is the ongoing lifestyle phase of the Dukan Diet. In this phase you are instructed to go back to eating whatever you like while continuing to use the rules of the Consolidation Phase as a guideline. One day of the week eat only protein.

Recommended Foods

Lean beef, lean ham, rabbit, veal, chicken liver, chicken breast, turkey, fish, seafood, fat-free yogurt, low-fat cottage cheese, skim milk. egg whites, tofu, seitan, green vegetables, onions, herbs and spices, mustard, sugar-free ketchup, oat bran, coffee, tea, diet soda, Silverspoon Sweetener.

Sample Dukan Diet Meal Plan

Breakfast

• 8 oz non-fat cottage cheese
• 1 slice turkey
• Coffee or tea with skim milk and no-calorie sweetener

Snack

• 4 oz non-fat yogurt

Lunch

• Three-pepper tuna
• Stuffed mushrooms
• Cafe creme

Snack

• 1 slice ham
• Oat bran pancake (made with 2 tablespoons oat bran)

Dinner

• Beef kebab
• Courgette soup

Dessert

• Float

Exercise Recommendations

Exercise is considered an important component of The Dukan Diet and is non-negotiable. Dieters must walk briskly for 20 minutes each day in phase one and this is increased to 30-35 minutes a day in phase two.

Candida diet plan

Detox

The first aim of your Candida cleanse is to clean the organism of the toxic byproducts of Candida. Fasting, colon cleansing, wheatgrass, fresh vegetable juices, plenty of water, detox herbs, exercise, and all what it takes to extract toxins.

Reduce the yeast population in organism

Candida treatment must bring yeast cells back into balance. Use anti-microbial herbs and phytochemicals in formulas from your natural or health food store that include a combination of these powerful herbs, 15 days on then 5 days off, repeating as long as needed.

Inoculate yourself with probiotics

Probiotic bacteria favorably alter the intestinal microflora balance, inhibit the growth of harmful bacteria, good digestion, boost immune function. People with flourishing intestinal colonies of beneficial bacteria are better equipped to fight the growth of disease-causing bacteria. Lactobacilli and bifidobacteria, along with acidophilus, maintain a healthy balance of intestinal flora by producing organic compounds (lactic acid, hydrogen peroxide, and acetic acid) that increase the acidity of the intestine and inhibit the reproduction of many harmful bacteria. Probiotic bacteria also produce substances called bacteriocins, which act as natural antibiotics to kill undesirable microorganisms.

Improve your diet

A diet to eliminate Candida is a long-term lifestyle – and in fact diet is  defence against candida. Yeast likes sugar and simple carbohydrates. Eat a disciplined diet for at least 3 months, then after your symptoms disappear, expand your diet. But don’t revert to old habits, or the candida symptoms will quickly return.

Products to avoid

Aged cheeses, alcohol, chocolate, dried fruits, fresh fruits, fermented foods, mushrooms, vinegar, glutenous foods (wheat, rye, barley), all sugars, honeys and syrups (that includes any ‘ose’, like lactose, sucrose etc), and foods that contain yeast or mold (breads, muffins, cakes, baked goods, cheese, dried fruits, melons, peanuts – although nutritional and brewer’s yeasts are not harmful, as they do not colonize in the intestines).

Products to eat

Vegetables (including plenty of raw garlic), protein foods (beef, chicken, eggs, fish), live yogurt cultures (both dairy and non-dairy), whey, acidophilus, green algae (such as spirulina and chlorella), nuts, seeds and oils, and non-glutenous grains (like millet, rice, rice bran and oat bran).

The 17 Day Diet includes three cycles, each lasting 17 days, plus a fourth long-term maintenance cycle. No matter if you are looking to lose 10 or 100 pounds, this plan can help you lose weight quickly and revamp your metabolism.

The 17 Day Diet: the core

Cycle 1 – “Accelerate”: strips your diet down to the bare bones of approximately 1,200 calories per day. Weight loss of 10-15 pounds, most of which is water weight.

“This phase cleanses, hydrates, removes unhealthy carbs, improves unhealthy eating habits, and stimulates fat metabolism,” expert says.

Cycle 2 – “Activate”: food plan is alternated with a slightly higher-calorie activate plan. The zig-zag between cycles keeps the metabolism guessing, helps prevent boredom, and continues to stimulate fat burning to result in a 5-6 pound weight loss.

Cycle 3 – “Achieve”: stabilization period that allows healthier foods with a slower rate of weight loss of about 2-3 pounds.

Cycle 4 – “Arrive”: is when you arrive at your goal weight. In cycle 4, follow meal plans from one of the earlier cycles during the week with controlled splurges on weekends to maintain your new weight.

Exercise at least 17 minutes a day during the first two cycles – primarily walking because of the limited calorie intake. In the later cycles, ramp up exercise to 150-300 minutes per week for continued weight loss.

The 17 Day Diet: What to eat

The 17 Day Diet promotes a diet of clean eating, devoid of sugar, processed foods, fried foods, and other unhealthy products.

Cycle 1 allows an unlimited amount of nonstarchy vegetables and lean protein (including 2 eggs per day), along with limited amounts of fruits, probiotics (such as yogurt), and a little bit of fat, such as olive oil or flaxseed oil.

Sample day plan from Cycle 1:

• Unlimited lean protein
• Unlimited nonstarchy vegetables
• 2 low-sugar fruits
• 2 probiotics (low-fat yogurt)
• 1-2 servings of friendly fats
• Green tea
• 64 ounces of water

Cycle 2 is the same as cycle one except it reduces the fat to one serving and adds two servings of healthy carbs, pushing the calories to about 1,500 daily.

Healthy starches such as legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes are just a few of the options to choose from.

Cycle 3 allows for the addition of more healthy food choices to help you achieve good lifetime eating habits. Food lists are expanded to include more healthy fruits, proteins, fats, and starches. The meal plan is basically the same as Cycle Two, except protein is restricted to portions equal to the size of a sponge and an added option for one serving of alcohol and 100-calorie snacks.

Cycle 4 assumes you have met your goal weight. If you were lucky enough to lose all your weight in 51 days, this phase is about maintaining the new you. During the week, follow the guidance from cycle 1,2, or 3 and when the weekend rolls around, let loose.

The 17 Day Diet: How does it work

Dieters clean up their diets, getting rid of fast foods, sweets, refined grains, and more in cycle one. This phase is designed to ‘improve digestive health, help clear sugar from blood to boost fat-burning and discourage fat storage,” Moreno says.

Cycle 2 “causes calorie confusion, resets your metabolism by increasing and decreasing calorie intake to stimulate fat burning and prevent plateaus,” Moreno writes in the 17 Day Diet.

Cycle 3 has a liberalized meal plan that reintroduces healthy foods in proper portions along with one alcoholic drink per day. Expect weight loss to slow down unless you forgo alcohol and/or increase aerobic exercise.

Assuming you achieve your weight loss goal by the end of cycle 3, you can progress to cycle 4 or maintenance. If not, return to cycle two and three until you arrive at your goal weight.

Strategic cheating is the bonus in the final phase, where you can enjoy your favorite foods, within reason, on weekends. Dieters are allowed up to three favorite meals during the weekends.

Throughout the plan, dieters are encouraged to use portion control, eat breakfast, lots of salads, make healthy substitutes (mustard instead of mayo, for example), get in touch with their hunger cues, drink at least 64 ounces of water daily, and eat slowly.

No fruit after 2 p.m. is a red-flag tip that Moreno explains is because “it is harder to burn off these calories and they might get stored as fat.” Diet and nutrition experts say what matters is the total number of calories consumed, not the time of day or type of food.

The 17 Day Diet: What experts say

Experts give thumbs-up for the food choices, overall message of clean eating, avoiding unhealthy carbs, enjoying foods that you love, and regular exercise. But thumbs-down on the weight loss theory and restriction of healthy foods like fruits and low-fat dairy.

Gans cautions that the weight loss is not because of metabolism confusion but primarily due to cutting calories, and that the initial water weight loss may be short-lived and not sustainable once you bring carbs back into your diet.

The Flat Belly Diet promises a flat belly and weight loss of up to 15 pounds in one month.

Written by Liz Vaccariello, editor-in-chief of Prevention, along with Cynthia Sass, MPH, RD, former nutrition director at Prevention, the Flat Belly Diet is targeted to the millions of people who want to notch off a few inches or more off their waistline.

The basic Flat Belly Diet plan is a 1,600-calorie Mediterranean-style diet with an emphasis on wholesome, unrefined foods including fruits, vegetables, whole grains, nuts, beans, seeds, lean protein, and very little red meat.

According to the authors, the secret ingredient in the Flat Belly Diet that whittles away belly fat is the addition of a monounsaturated fat, or MUFA, at every meal. MUFAs are found in olives, avocados, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils.

Before starting on the 28-day plan, dieters go on a 1,200- to 1400-calorie, four-day anti-bloat jump-start period designed to reduce bloating and get dieters in the mind-set of a healthier eating plan. During the jump-start, drink 2 liters of daily “sassy water,” a blend of spices, herbs, citrus, and cucumber.

Exercise is optional but strongly recomended. An entire chapter is devoted to the flat belly workout with diagrams of exercises, walking plans, and a 28-day workout plan.

The Flat Belly Diet: What to eat

If you are vegetarian or a meat eater, have food allergies, or are lactose intolerant, this plan can be adapted to meet individual needs. The plan designed for four, 400-calorie meals spaced every four hours, and each meal includes a MUFA.

No need to count calories. Instead, choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners and snack packs. Food lists with portion sizes and calories allow flexibility in creating snack packs and can be used whenever you need it most. Eighty recipes are included with nutrient analysis of calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium and fiber.

Sample Anti-Bloat Menu

Breakfast: 1 cup Rice Krispies, 1 cup skim milk, 1/2 cup pineapple, 1/4 cup sunflower seeds

Lunch: 3 oz chunk light tuna in water, 1 cup carrots, 1 light string cheese

Dinner: 3 oz chicken breast, 1 cup mushrooms sauteed in 1 teaspoon olive oil, 1/2 cup brown rice

Snack: pineapple smoothie (1 cup skim milk, 4 oz. pineapple, and 1 tablespoon flaxseed)

2 liters sassy water

Sample Flat Belly Menu

Breakfast: Apple almond oatmeal

Lunch: Pesto ham and cheese sandwich on whole-grain English muffin with lettuce & tomato and 1 cup grape tomatoes

Dinner: 3 oz grilled salmon steak with 2 tablespoons almonds, 1 1/2 cup green beans

Snack: 1/4 cup hummus with 2 tablespoons pine nuts and 1 cup red pepper strips

The Flat Belly Diet: What’s inside?!

The premise of the Flat Belly Diet is that if you trim calories to 1,600 per day, add a MUFA at every meal, eat every four hours, and get regular exercise (although this is optional) you will lose weight and belly fat.

When you lose weight, you are more likely to lose it in your midsection regardless of the type of weight loss plan, says Michael Jensen, MD, Mayo Clinic obesity researcher and endocrinology specialist. The plan offers a lifestyle of overall healthy diet, weight control, stress reduction, and exercise that could be sustained beyond the 32 days.

Beyond the diet book, a series of flat belly cookbooks, a pocket guide, journal, workout, and an online diet option are also available.

The Flat Belly Diet: Experts view

“There are so many variables associated with weight loss that it is premature to associate belly fat with a specific food or diet plan,” Jensen says.

Christine Rosenbloom, PhD, RD, Georgia State University professor emeritus, also questions some of the advice in the book. “The science behind the jump-start plan associated with stress, gum chewing, bulky raw foods, drinking carbonated drinks, alcohol, coffee, tea, and acidic fruit juices is pure speculation and not based on scientific research,” she says. “There is not adequate scientific evidence to link lack of sleep, stress, or MUFAs to a reduction in belly fat.”

Rosenbloom says, “To keep your belly in check, remember the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, and include heart-healthy fats.”

Flat Belly Diet: Food for Minds

You can lose weight on The Flat Belly Diet plan, but don’t be fooled into thinking MUFAs have magic belly-flattening nutrients capable of melting away belly fat.

It is a calorie-controlled, Mediterranean-style diet plan that can help you lose weight in a safe and effective manner. The Mediterranean diet has been proven to be a nutritious and healthy plant-based plan that is good for your heart and overall health.