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Food scientists are shedding light on items loaded with toxins and chemicals–and simple swaps for a cleaner diet and supersized health.
Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Eating a Paleo Diet, also known as the caveman diet or hunter-gatherer diet (my fav), makes man and woman healthy, fit, and functional.
At the beginning of every New Year, gyms sell a ton of memberships to people who have convinced themselves that this year will be different.
I hate to sound pessimistic, especially because I am an eternal optimist, but I have seen it far too many times to spin it any other way. One thing I love about personal development and improving one’s health and fitness is the carry-over it has to everything else in life.
If you stay in the realm of this short list for the majority of what you do (remember, it’s never about being perfect), you will achieve excellent health and body composition.
Eat the highest quality meats, seafood, nuts, seeds, vegetables, fruit, and starches you can find. Home-cooked food is ideal because you control what goes into your meals, and thus, your body. Try going gluten-free for 30 days then have it slip in one meal: you will bloat like the Goodyear blimp. If you are pressed for time, or if your budget is tight, I recommend making big pot meals such as soups, stews, and braises. If you analyze hunter-gatherers that lived around the world you find completely different diets.
There is no one-size-fits-all answer when it comes to food ratios; this is why food quality is so damn important.
Whole foods fill you up because they are full of satisfying nutrition which signals your body that you are nourished. The bottom line is if you are eating a colorful diet full of fresh ingredients, and mixing it up often, it’s hard to go wrong. A typical Paleo meal looks a lot like the meat, potatoes, and veggies meal that was the staple American dinner a short 30+ years ago. The fat-hypothesis and other “health healthy” dogma promoted to the American public ushered in the processed food revolution and allowed corporations to produce food that was fast, easy and at the fraction of the cost.
Get serious about your food; make better decisions, shop local, and cook your food at home. The food pyramid is defined as a graphic intended to illustrate the principles of good nutrition with fruits and vegetables on the bottom representing the bulk of a healthy diet and fats and oils at the top.
Generally speaking, Food Pyramid is just a diagram (healthy diet) used in nutrition education that fits food groups into a special triangle.
Usually at the base of Food Pyramid are introduced products which should be eaten more frequently than those at the top of pyramid. The foods that are considered healthy by the general public can cause suffering to people with IBS.
If that’s the case, eliminating the most common food allergens with the elimination diet can be the solution.
The FODMAP diet is another type of elimination diet that removes foods that are hard to digest and create excess gas and bloating. The Candida diet is specifically for people who suffer from an overgrowth of a yeast called Candida Albicans.
The Body Ecology diet has popularized the consumption of fermented foods and created some powerful probiotic elixirs that are dairy free. Functional doctors are more likely to address the underlying cause of the problem by working with food to heal mysterious digestive and autoimmune issues. The elimination diet focuses on removing foods that are known allergens, like eggs, dairy, peanuts, wheat, corn and soy. Other foods that are known to cause sensitivities are shellfish and night shade veggies (eggplant, tomatoes, peppers and potatoes) and those may also be taken out of the diet if removing the first 6 foods doesn’t work. If food intolerance is the cause behind a patient’s digestive symptoms, removing these foods can produce amazing results in a few weeks. After abstaining from these foods anywhere from one week to several weeks (depending on the doctor) each food is added back into the diet one at a time and the body’s reactions are observed closely. Elimination diets are often a better way to test for food allergy than food allergy tests, which can be unreliable. The good news is that sometimes food sensitivities can go away on their own if the food is avoided long enough.
The FODMAP diet approach to healing IBS symptoms is cutting out the triggering sugars and carbohydrates that increase the amount of gas and liquid in the small and large intestines. According to FODMAP theory, eating more triggering food not only makes symptoms worse but creates cumulative gut damage. For example, mixing fructose (the sugar in fruit) and lactose (the sugar in milk) can create much worse symptoms than eating fruit or milk alone.
Forbidden FODMAP foods are: fructose (the sugar found in fruit), lactose (the sugar found in milk), fructans (wheat and rye), polyols (certain fruits, veggies and artificial sweeteners), and galactans (dried peas and beans). Vegetables with lots of insoluble fiber (cabbage, broccoli, brussel sprouts, kale) are not allowed on the FODMAP diet.
I find it odd that FODMAPS excludes fructose but allows regular table sugar (sucrose) in small doses. I believe that all dairy (except for plain yogurt) should be avoided while the gut is undergoing deep repair. Nutritionist, Patsy Katsos, who wrote the FODMAP book, IBS-Free At Last!, claims that this diet works for 75 percent of IBS sufferers.
High FODMAP foods are honey, wheat, apples, pears and stone fruits (such as plums and peaches), along with the onion family and artichokes. The diet eliminates high FODMAP food for 8 weeks and then after the symptoms subside, each food is introduce, group by group so people can discover which of the foods they are most sensitive to.
The Candida diet concentrates solely on killing a yeast infection in the body called Candida albicans.
It also causes chronic yeast infections, mood issues, anxiety, depression, sugar cravings, brain fog, fungal issues, and exhaustion. Because Candida yeast are fed by any kind of sugar, it’s the main thing prohibited on this diet. One of the frustrations with this diet is that there are so many variations about what is and isn’t allowed. When Candida overgrows, it mutates into a harmful fungal form that permeates the gut and enters the circulating blood.
When the body is in balance, its population of beneficial bacteria prevents Candida overgrowth.
The number one cause of Candida overgrowth is antibiotic use because it wipes out beneficial bacteria.
The Body Ecology Diet (BED) was created by Donna Gates, who developed the program based on her personal experience with battling Candida. BED has been around for a while and is popular with celebrities like Jessica Biel and Chynna Philips because it promises anti aging benefit.
BED does not exclude meat but rather it minimizes animal protein to 20 percent of the diet with vegetables making up the other 80 percent. Mineral-rich ocean veggies, like seaweed and fermented veggies are highly encouraged on the diet. The vegetables that are not allowed, due to high sugar content, are parsnips, beets and white and sweet potatoes. The BED limits the types of nuts and grains that can be eaten and teaches people to soak nuts and grains before they are prepared.
If you're not familiar with the system, Weight Watchers designates every food numerical points. Many experts praised the improved PointsPlus™ plan, which encourages whole, nutrient-rich foods. An improved point system, flexibility, and the ability to indulge in any food you want (as long as you stay within your allotted points): what's not to love about Weight Watchers?
If group meetings aren't your thing, Weight Watchers also offers an online option that includes an interactive forum that helps you track points, for instance.
Those numbers become even less impressive after five years doing Weight Watchers: a study in The British Journal of Nutrition showed only half of lifetime members maintained at least five percent of their weight loss after that many years. Besides the unlimited-fruit debacle, Weight Watchers overlooks numerous studies that confirm fat loss occurs more effectively on higher-protein diets.
Weight Watchers also didn't get the memo about dietary fat, which they generally categorize as good or bad but overall limit because of its high calories.
Misunderstanding dietary fat leads Weight Watchers to, for instance, endorse margarine over butter. Another area Weight Watchers neglects to address is common food intolerances like wheat, dairy, and soy, which for many people can create inflammation and other problems that stall weight loss. According to Hyla Cass, MD, and author of 8 Weeks to Vibrant Health, eating foods that you are sensitive or intolerant to will also perpetuate cravings. And it lets you down too: you get an immediate high, but it's short-lived, and you have to have more. Just like alcoholics who should not drink since it begets more drinking, food-aholics need to avoid their trigger foods. According to an analysis in Consumer Reports, about 56% of the calories on Weight Watchers come from carbohydrates. Rather than measuring lean muscle mass and fat, Weight Watchers focuses on your scale number. In New Zealand, Weight Watchers recently came under fire for endorsing Chicken McNuggets and other McDonald's foods. The McDonald's collaboration should have surprised no one, considering that Weight Watchers provides PointsPlus™ values for numerous fast food joints on its website.
In other words, where those calories come from doesn't matter as much as staying within your allotted points, which proves that despite their improved points system that accounts for macronutrient status over calorie counting, Weight Watchers is essentially still a restricted-calorie diet. In fact, according to that Consumer Reports analysis, the average person on Weight Watchers eats 1,450 calories a day. My patients, particularly those who eat to soothe stress and run high cortisol levels (the main stress hormone), will binge the moment the weigh in for the week, find their weight climbs, and the net benefit is paltry. What I mean is that real sustainable long term health must not only be the goal but also part of the entire process of weight loss, so that participants actually LEARN how to choose healthy foods and build a healthy body as a result of making healthy diet and lifestyle choices. A health model for weight loss teaches how to avoid artificial foods and sweeteners, (and certainly not encourage their consumption) foods that trigger inflammation, foods that increase toxic exposures.


A health model for weight loss teaches the importance of losing fat and preserving bone and muscle. A health model for weight loss teaches the importance of keeping blood sugar stable and well managed by eating a low glycemic diet (not a high glycemic diet with unrestricted fruit. But on "how to eat", Weight Watchers, like almost EVERYONE selling a plan, feels that they have to tell you that you should be able to "indulge" once in a while.
What I can do, however, is arm you with the knowledge to help you start the change that could save your life—and I’m gonna do everything I can to try convince you to help yourself. If you want to reap the benefits—in this case, having a sexy bod and life-long health—than you must invest the time.
If you waste one hour of your day watching mindless TV, you might lose hundreds of hours in the future from the lack of exercise and damage to your brain cells. Making improvements in your diet will have huge carry-over to other things you are working on like training, stress, sleep, etc. The Inuit (Eskimos), for example, ate a diet comprised of mostly saturated fat and animal protein with little prevalence of fruits or vegetables. 100% Paleo or not, if you consume only the highest quality ingredients, everything else tends to fall into place. The problem is people eat at restaurants, snack on crap, drink soda, and have other unhealthy habits that screw it all up, and worst of all, their diet is comprised mostly of processed food that comes in a package.
Unfortunately, since this time things have changed with the development of factory farming, fast food, and the low-fat food revolution. Products from next level of pyramid can be used for 2-4 servings per day and products from pyramid apex should be avoided or used very rare. But this isn’t always the case, so the long term solution for this problem is avoiding the triggering food(s) forever.
It is also believed that eating high FODMAP foods in combination with each other can increase the severity of the symptoms. They avoid triggering high FODMAP fruits and veggies and also avoid all the sugary food and lactose-free diary allowed on FODMAP.
Also allowed are high-glycemic milk alternatives like rice milk or lactose-free milk and cheese. Cabbage and beans must also be given up, as must polyol sweeteners (such as sorbitol, mannitol and xylitol), which are often added to sugar-free varieties of mint, chocolate and chewing gum. They use this information to create an individualized low FODMAP diet that becomes their normal way of eating. This yeast naturally occurs in the body in small numbers but when it grows out of control it can become a parasitic, whole-body infection that wreaks havoc. Because moldy foods are not allowed, mushrooms and even left overs are prohibited on this diet. Eventually it colonizes tissue throughout the body and produces powerful toxins that challenge the body’s natural detoxification pathways.
Anything that diminishes or disturbs the balance of beneficial bacteria gives Candida the opportunity to overpopulate.
I was only on this diet for 6 weeks as an experiment, but it’s  recommended for 6 months minimum. But it’s most famous for popularizing a powerful fermented beverage, coconut water kefir, an alternative to dairy-based kefir. Almonds are the only nuts allowed on BED and only if they don’t cause digestive distress. Sunflower, pumpkin and flax seeds are ok but must be soaked or sprouted before eating so they are easier to digest.
Seed oils, such as safflower, sunflower, pumpkin seed, hemp, evening primrose, borage and flax, are only allowed if they are unheated.
Similar to an allowance, you get a certain number of points to use every day based on your demographics and goal weight. Rather than focus so much on calories like the old plan did, PointsPlus™ instead bases points on macronutrient content. One in the journal Obesity Surgery, for instance, found that people who attended group meetings lost more weight than those who didn't.
News & World Report recently had 22 health experts (most of them Registered Dietitians or Medical Doctors) examine 25 diets and diet programs, which they ranked on a scale of one to five. A study in the journal Lancet found that 772 overweight and obese adults lost an average of 15 pounds over one year, or less than one pound every three weeks.
According to Weight Watchers, all fruits are unlimited and carry zero points on the PointsPlus™ system. One in the American Journal of Clinical Nutrition, for instance, showed protein keeps you satiated and lean via signaling the hormone cholecystokinin (CCK).
One member reflects that mentality when she warned the Weight Watchers online community, "Whether good or bad, Fat is still Fat! But it all goes back to losing weight and not fat, particularly if those calories come from the high-carbohydrate fast foods and processed foods that Weight Watchers allows.
While some of the 'healthy food guidelines' are effective for a select few, if you are a food addict--you'll play games.
Loss of muscle and bone increase risk of cachexia and bone metastasis, both life threatening processes for an advanced cancer patient. For one, there is a large emphasis on activity and movement, to maintain and build muscle mass, so that issue is not being ignored. The common myth is that if we attempt to "deny" ourselves the treats completely, we are doomed to fail. Primary care referral to a commercial provider for weight loss treatment versus standard care: a randomised controlled trial. Weight-loss maintenance 1, 2 and 5 years after successful completion of a weight-loss programme. But in some cases, the methods of today’s food producers are neither clean nor sustainable. If you spend a dollar on pointless crap today—instead of investing it—you will lose out on much more in the future by failing to invest those dollars.
If you work consistently towards your goals on a day-to-day basis, you will eventually reach them. Health improvements are some of the hardest habits to maintain for humans living in our modern world; its far too easy to give up. This style of eating is based on the hunter-gatherer diet that humans have survived on for thousands of years before the advent of agriculture.
Typically, I tell the waiter that I have a gluten allergy and that my meal must be gluten-free.
The Kitavans, which were a group of islanders, consumed coconut and starchy root vegetables as the bulk of their diet with fruit and fish representing the rest of calories consumed.
America has been convinced that eating animals is bad, that egg yolks raise your cholesterol, and that fat is the devil. Research done by Ancel Keys (if you can call it that) led to campaigns led by the American Heart Association and other government agencies that ended up creating the completely inaccurate food pyramid. This originally presented simple illustration (food pyramid) was very simple presentation of healthy diet. Unlike the Candida diet, the Body Ecology diet offers more than just a way to eat, it covers food preparation, proportions and lifestyle changes.
Functional medical doctors are the best kinds of doctors to see if you have IBS symptoms because they won’t suppress the symptoms with drugs.
The problem with these types of carbohydrates is that they are not successfully broken down and absorbed by the small intestine. So if there’s no symptom relief after two weeks, you know that FODMAP is not your solution.
Some authorities say it is ok to eat grains like amaranth and quinoa while others exclude all grains.
Other factors contribute like stress levels, a high sugar diet, and other medications like steroids, immune suppressing drugs, antacids or the birth control pill.
But she claims the program "works for her," and she's able to enjoy a plate of chili cheese nachos and a skinny margarita after work on Fridays because it fits into her allotted points. High-fiber and high-protein foods earn fewer points, whereas carbohydrates and fats earn more. For example, a study in the International Journal of Medical Informatics found an internet weight-loss community played a vital role in participants' weight loss efforts that clinicians, family, and friends might not be able to fill. Weight Watchers came out the winner, with the average member losing six pounds after doing the program four weeks (If you were wondering, experts ranked the Paleo diet lowest among these 25 eating plans). Granted, that was twice as much weight loss as the group who received weight-loss advice from their doctor. For someone with insulin resistance, which is most overweight people, snacking on bananas and grapes is a surefire way to stall weight loss and worse. Another study in the same journal found that a protein-based breakfast suppresses your hunger hormone ghrelin and keeps you satiated far better than carbohydrate-based foods.
Second, there is also a bigger emphasis than you report on protein - it is promoted as a 'power food' and encouraged to be used over carbohydrates to sustain satiety and increase energy. Well, that’s what you become if you eat processed foods in the form of refined grains, sugars, and other preservative-filled junk food. When it comes to food investing is the perfect analogy: You are investing in your health on a daily basis with every thing you do (or fail to do).
There are cultures that still eat this way everyday in remote parts of the world where industrialization has yet to infect. We find the same story as we venture around the globe and look at the diet’s of people living in different geography regions; people survived on what food was prevalent in their local area.
My general recommendation is to eat protein and fat first—about 70-80 of your calories—and then fill out the rest with healthy, starchy carbs in the form of veggies and some fruit. What is ironic about these so-called “bad” foods is they are actually the BEST foods we can eat.
I won’t get into the Meat and potatoes (you like that?) of it right now, but I highly recommend you check out Gary Taubes book: Good Calories Bad Calories. Later different types of Food Pyramid were invented for schools, medical institutions and general public. Finally, they also promote the inclusion of healthy fats - in fact, there is a recommendation to include two servings a day of healthy oils as part of your Points+ allotment.
Forget anything you have heard about this or that diet, in fact, don’t even think of a diet, just think about eating whole, natural food.
Across the board, these people enjoy excellent health that is void of heart disease, diabetes, and nearly all western disease.


You have to ask the waiter questions and sometimes he will have to go to the kitchen and ask the chef what goes into certain dishes. Always taste throughout the cooking process and adjust with vinegar, lemon juice, salt pepper, herbs, and spices.
In a nutshell: Eating cholesterol from animals is not proven to raise blood cholesterol levels nor increase the risk of heart disease (the same goes for egg yolks). To me, the focus IS on healthier eating, not just 'cramming whatever you can into your allowance' - at least, that's what I've experienced with the meetings I attend and the leader who runs them.
I understand that the plan is not perfect, but, for anyone who has come to the point in their life (as I have) that they are truly committed to achieving and maintaining weight loss, it is a good start - a better start, I believe, than you have portrayed it in this article. But reaching for the suggested alternatives might bring you better health–and peace of mind. I am interested in the information you provide on your site as I want to continue to become healthier in my eating, and I do think you have some great information and a good approach - just wanted to speak up on the side of Weight Watchers with some points I think were missed. Okinawans are the world leaders with regards to having the highest population of lean and healthy centenarians and they attribute it all to their diet and lifestyle.
This is a simple calculation of dividing your serving size in grams into the calories per servings, but you don’t have to excel at math because they have defined a food pyramid making it even easier. The caloric density of a food is the numbers of calories that are contained in 1 gram of that food. The exercise component of this diet is integral to its success for weight loss and long-term weight management. When you read about it just in a description then it really looks like it’s something that won’t work in a western lifestyle.
T he one I saw came with more detail because it was in a book and it really described what the Okinawa diet was all about in a visual way that suddenly had it making sense to me. From that I was able to better understand how I could go about adopting all of the various parts of the diet into my own life in a realistic way.
There are a lot of changes that I had to make and I had to buy a lot of new kinds of foods to stock in my pantry, which made it rather expensive at the start. But over time, and not very much time, mind you, I have been able to gradually work all of the rules of this lifestyle into my own. I am not flawless with it every single day because there are still a lot of foods that I love that just don’t fit into this diet. But the key is that I follow it for the majority of time so I find that I feel a lot healthier and even a lot calmer.
I wish there was some way to actually measure stress because I would love to be able to see how much it has dropped since I started to eat more vegetables, fish, and rice, and less white bread and sugar. I think my taste buds have actually changed because things that used to seem bland to me suddenly are a lot higher in flavor. The only thing that I do in this diet that it doesn’t seem to recommend in anywhere that I noticed is that I make an effort to try to keep my sodium down. This diet doesn’t seem to even take sodium into account and both of my parents are on blood pressure medication so I would really rather not follow in their footsteps when it comes to that sort of thing. My own blood pressure has gone down and I want to keep it that way so on top of this diet I also pay close attention to the amount of sodium that I am eating. I know that my doctor is even happy with me just because I’m eating more veggies, exercising, and losing the extra fat. To me, that sounds like the ideal and it really seems like something that people should do. The problem is that while all of the foods that they eat in Okinawa on this diet are cheap and local, in other parts of the world, like where I live, they’re actually pretty expensive. Even when I was trying pretty hard to make it work and was shopping sales and freezing a lot of food to try to help to make sure that I always have the minimum possible spending for the highest amount of health, I then started to find that there really wasn’t enough variety in this diet. Pretty much, I had between five and seven different dishes that were being repeated over and over. When you combine that with eating leftovers of the same meals, it really felt like I was eating the same stuff with nearly no variety at all.
I found that I was craving foods that I never used to crave, if only because they were different from what I was forcing myself to eat. It took me about three and a half weeks to start to get tired of this diet and then I was pretty much through with it at about the five week mark. I had been very enthusiastic about it at first but it just feels like one of those things that probably works great when it applies to your part of the world, but when you try to bring it to somewhere else where the recipes are all new and the ingredients aren’t necessarily local then it starts to create a lot of barriers that make it very challenging to keep up with.
I would recommend this to someone who lives in a coastal area where they get a lot of fish for cheap, but I wouldn’t say that this is good for someone who lives in a prairie area or someone who is a lot farther inland.
I also question this diet a little bit because it really seemed like it had a lot of salt in it. It’s not easy to be able to stick to it all of the time when you live in the western world but as long as you are eating at home or preparing your own meals then you can make it happen.
I find that this is one of the best diets for me to follow if I am looking to be able to give myself a healthy boost instead of just weight loss. I find that I do lose weight on it but mostly my focus is on how good and complete it is overall.
I can’t say that I live with this permanently because it’s just too hard with where I live and work and I find that it gets too expensive to always buy this kind of food at my local grocery, but at the same time, I will do it for a month at a time, or if I want to do something healthy for a full day, I’ll just stick to this plan and feel good about myself. If it was possible to follow this all the time and for me to afford it, I really think that I would. All too many diets focus just on the food and they forget how important it is to keep regularly active.
I really don’t think that a diet plan is complete - especially a lifestyle diet – if it doesn’t work with both diet and exercise. Everything tastes good, you feel energized and you never get that bogged down feeling from eating too much food.
Overall, it just feels like you’re doing the right thing for your body, the longer you stick to it.
But at the same time, living in the US doesn’t really lend itself to following this type of diet. It does take some extra effort to be able to make sure that I don’t slip back into less active, starchier and more red meat based ways.
It is a completely logical, healthy diet plan and I think it is something we’d all be better off trying if we could do it. So I made a command decision to try to work it into my own life because I want to be able to benefit from it in that overall healthy way. I like that you don’t have to starve yourself or eat any weird foods that are just a pain over time to try to procure or prepare. What I found holds this diet back, though, was very personal for me, so maybe other people won’t have this problem.
It is just that as much as I was dedicated to change and trying something new, this was far more of a change than I had expected it to be. I was becoming increasingly unenthusiastic about the foods that I was supposed to be eating and I started to crave foods that I was never all that wild about before, but that I really wanted simply because I shouldn’t be eating them. It was silly and I know that it was all a matter of my own willpower not kicking in so that I could build all the habits I needed, but that’s exactly how it worked out for me. I continued with my normal eating habits but then blended in some of the good parts of the Okinawa diet so that I would get more of the benefits from that than I was getting before, even if I wasn’t on the full out “program”. This makes a tremendous amount of sense when you really study it, and I can see how this would result in spectacular health when practiced over the long term.
I enjoy the fact that it does have some allowance for things like a limited amount of alcohol. It has a very good attitude toward enjoying life, but for doing things in moderation because more isn’t always better.
You can have a taste of something and get just as much enjoyment out of it as you do when you gorge yourself on it. You don’t have to feel guilty or know that you’re harming your weight or your health by the way that you’re eating. You’re just enjoying a lot of variety and flavors in a healthy way so that you will prevent illness and live a long and healthy life.
It’s this type of detail that should be taught to children in every year of their public schooling.
The more healthy habits we can teach young people, the better equipped they will be to make the right choices when they get older.
This should include not only what the right foods are, but also where to buy them, how much of them to use, and how to prepare them.
That way, healthy eating isn’t just a concept to kids, but it’s actually something real that they can do for themselves. It’s not that the individual diets can’t help you to lose weight, but because temporary changes don’t last long enough to keep your weight down over time, even if you manage to achieve great weight loss.
The trick is to find direction to help you to rewrite the way you live your life, so that you’ll stick to it pretty much forever. It just makes you feel like you’re perpetually paying into something and that you’re on a forever diet.
It just feels like I have an understanding of how I’m supposed to live to be healthy, not “good” and “bad” foods. Instead of eating a never ending supply of processed packaged dinners that are designed to “help” with weight loss or maintenance, I eat lots of fresh foods and am always satisfied by my meals.
This plan took almost thirty years to create, too, so you know that the developers – a solid research team from an international group of experts – so you know that the goal was to come up with a great way to eat in a healthy way, and not just to make money. This is where the diet came from and I like that they didn’t just brush their hands and consider it complete. I don’t know if it’s going to lengthen my life, but I’m sure that it will keep me healthy overall. I haven’t been on it very long but I already feel far more positive, energetic, and stronger overall. It doesn’t take long after you start this diet to realize that you’re doing something tremendously healthy for your body.



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