Water Diet

What compromises healthy diets? A healthy diet should follow the recommendations of the USDA food pyramid. These recommendations weren’t formed from opinions, but from decades of research by the USDA. It looks simple enough, but figuring out the proportions of each group – including grains, fruits, vegetables, fats, meats and dairy products – is a branch of science in itself.

With so many diets to choose from, where do we start?  Let’s start with the FDA’s recommendation for healthy diets: (http://www.fda.gov/FDAC/special/foo dlabel/dvs.html). 

Fat: 30% (of which saturated fat is limited to 10%), or about 750 of a typical 2,500 calorie day
Protein: 10% (above age 4), or about 250 calories of a typical 2,500 calorie day
Carbohydrates: 40% (of which fiber should comprise approximately 5% or 11.5 g per 1,000 calories), or about 1,500 of 2,500 calories

Stick to these values and you’re good to go. With every other diet, you’ll have to make sure that medical science has shown that it is safe. For example, increasing your fat intake beyond 30% may increase heart disease. Increasing your protein intake above 30% may lead to kidney problems. Decreasing your carbohydrate intake may leave you vitamin deficient. Can you see the possible danger in straying from the government guidelines? 

For short-term diets of a few months, a small deviation from these values probably won’t be harmful. Still, check your doctor before you embark on any diet. 

But if you’re wondering how effective diets are, the New England Journal of Medicine compared three widely publicized diets: the Mediterranean Diet, a low-carbohydrate diet (a la Atkins) and a low-fat diet (based on the American Heart Association). 

All these diets fared well. For diabetics, the Mediterranean diet had a slightly better effect on blood sugar and cholesterol levels. 

Diet Comparisonn Chart

The Journal of the American Medical Association also compared four famous diets: the Atkins, Ornish, Mediterranean and LEARN diet. At two months, the subjects had the following intake breakdown:

For example, the Atkins diet subjects were shown to have too much saturated fat, while the Ornish diet subjects were shown to have too many carbohydrates. How did they compare? They lost about the same weight in each group, while the Atkins diet had a slight advantage in cholesterol and other metabolic measurements. However, it is noted that at 12 months the groups began to gravitate toward similar values – a reflection of how hard the diets were to maintain. 

These, though controversial for some, are all considered healthy diets. “So which of these healthy diets is right for me?”, you might ask. The AQUAVORE diet!  Why? Because, unlike the diets in the study, the Aquavore diet will help you stick to any of these diets. 

Learn more about healthy diets by reading The Aquavore Diet!

THE Aquavor Diet Book

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