10 Best Diets for Weight Loss, Heart Health, and Diabetes

Jenny Craig may have taken top prize when Consumer Reports ranked the best diets of 2011 in May, but the DASH (Dietary Approaches to Stop Hypertension) Diet earned best diets overall honors in U.S. News & World Report’s first-ever diet rankings, released today. 

In an effort to help Americans weed through a seemingly endless array of weight-loss plan options, U.S. News recruited a panel of 22 health experts (nutritionists and specialists in weight loss, diabetes, heart health, and human behavior) to rank 20 of today’s most popular diets. “The goal of the Best Diets rankings is to help consumers find authoritative guidance on healthful diets that will work for them over the long haul,” according to U.S. News Health News editor Lindsay Lyon in a press release. 

The results include the the best weight-loss diets, the best diets overall, the best heart-healthy diets, the best diets for diabetes, and the best commercial diets. 

Each diet was rated from one to five in the following categories: short-term weight loss (within 12 months), long-term weight loss (two years or more), ease of compliance (satiety, taste appeal, special requirements), nutritional completeness (based on the 2010 U.S. dietary guidelines), health risks (malnutrition, rapid weight loss, contraindications for certain health conditions), and ability to prevent or manage diabetes and heart disease. Cost and exercise were not included in the scoring.

“Evaluating weight-loss plans isn’t an easy task, there’s a great deal to consider,” says Everyday Health nutritionist Maureen Namkoong, RD, adding that the “ease of compliance category” is essential when ranking diets, considering how difficult sticking to a diet plan can be. “I think they missed the mark by only having ‘experts’ evaluate these plans. It’s easy for a nutritionist to say a plan would be easy to follow, but it’s more important to know if dieters themselves — people who’ve struggled with healthy, balanced eating — would find it easy.” 

So what do all of these rankings mean for you? Well, don’t read too much into the results.

“Different plans work for different people,” says Joy Bauer, Everyday Health diet and nutrition expert and creator of JoyBauer.com. “Just because one diet ranks higher than another doesn't necessarily mean it’s going to be best for your personality, lifestyle, or taste buds.” 

Read more about the diets ranked below, and take our What’s Your Diet Personality Quiz for a perfect plan that’s truly customized for your lifestyle.
Best Weight-Loss Diets Winner: Weight Watchers
Runners-up (tie): Jenny Craig and the Raw Food Diet
Best Heart-Healthy Diets
Winner: Ornish Diet
Second place: TLC (Therapeutic Lifestyle Changes) Diet
Third place: DASH (Dietary Approaches to Stop Hypertension) Diet
Best Diabetes Diets
Winner: DASH Diet
Runners-up (three-way tie): Mayo Clinic Diet, Ornish Diet, and Vegan Diet
Best Commercial Diet Plans
Winner: Weight Watchers
Second place: Jenny Craig
Third place: Slim-Fast
Best Diets Overall
Winner: DASH Diet
Runners-up (three-way tie): Mediterranean Diet, TLC Diet, and Weight Watchers

The Inside Scoop on the Best Diets From 'U.S. News'

Here, get more details about all of the diets that U.S. News ranked, listed in alphabetical order.
And to find the best diet for you, visit us on Facebook to take our What’s Your Diet Personality Quiz.
Atkins Diet: The Atkins Diet is a low-carbohydrate plan that emphasizes protein and fats, with a minimum of carbs during its initial phase. Select carbs are added back into the diet after an “induction” period of two weeks. No. 7 best weight-loss diets, No. 8 best commercial diet plans, No. 18 best diabetes diets, No. 19 best diets overall, No. 19 best heart-healthy diets

DASH Diet: Recommended by the National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) Diet aims to control hypertension and promote overall health through foods that are low in sodium and high in potassium, calcium, magnesium, fiber, and lean proteins. Dieters are encouraged to eat nuts, seeds, legumes, fish, lean meats, lean poultry, fruits, vegetables, and low-fat dairy. No. 1 best diets overall, No. 1 best diabetes diets, No. 3 best heart-healthy diets, No. 8 best weight-loss diets

Eco-Atkins Diet: The vegetarian version of the Atkins Diet, this weight-loss plan still focuses on eating high-protein foods, but it replaces the high-fat animal protein with vegetable protein from such foods as soy and gluten. No. 8 best weight-loss diets, No. 10 best heart-healthy diets, No. 14 best diets overall, No. 16 best diabetes diets

Glycemic-Index Diet: Also known as the GI Diet, the Glycemic-Index Diet focuses on eating foods that are low on the glycemic index, which is a measure of how long your body takes to break down food. The longer foods take to digest, the less likely they are to spike blood sugar. Eating low-GI foods can help you feel full and may be helpful for diabetes. No. 12 in best diabetes diets, No. 16 in best diets overall, No. 18 in best heart-healthy diets, No. 19 in best weight-loss diets

Jenny Craig: Known for its support system and customized meal program, the Jenny Craig diet includes three prepackaged meals and one snack each day, supplemented with your own fresh fruits and vegetables. No. 2 best weight-loss diets, No. 2 best commercial diet plans, No. 7 best diets overall, No. 11 best heart-healthy diets, No 11 best diabetes diets

Mayo Clinic Diet: Created by the world-renowned Mayo Clinic in Minnesota, this diet is based on achieving long-term weight management. The key principles focus on healthful eating and portion sizes, physical activity, realistic weight-loss goals, and motivation. No. 2 best diabetes diets, No. 5 best diets overall, No. 6 best heart-healthy diets, No. 8 best weight-loss diets

Medifast Diet: The Medifast Diet includes eating small pre-made meals. Dieters follow a "5 & 1" plan: They eat five Medifast "meals" (shakes, bars, scrambled eggs, oatmeal, pudding, and soup) and one self-prepared meal. No. 7 best commercial diet plans, No. 14 best diabetes diets, No. 16 best weight-loss diets, No. 16 best heart-healthy diets, No. 16 best diets overall

Mediterranean Diet: Research suggests that the Mediterranean diet is protective against heart disease and can improve the way your body processes blood sugar and insulin, reducing the risk of type 2 diabetes. This diet emphasizes eating healthy fats (think omega-3 fatty acids) as well as fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. No. 2 best diets overall, No. 4 best heart-healthy diets, No. 5 best diabetes diets, No. 11 best weight-loss diets

Nutrisystem Diet: On this low-calorie weight-loss program, dieters eat pre-made meals that deliver a certain amount of daily calories based on their age and sex. Meals contain 55 percent carbohydrates, 25 percent protein, and 20 percent fat. No. 4 best commercial diet plans, No. 11 best diets overall, No. 12 best diabetes diets, No. 16 best weight-loss diets, No. 17 best heart-healthy diets

Ornish Diet: This extremely low-fat, high-fiber diet developed by Dean Ornish, MD, has been shown to lower heart risk factors like high blood pressure. With fewer than 10 percent of calories coming from fat, this veggie-heavy diet excludes meat, fish, and fowl. No. 1 best heart-healthy diets, No. 2 best diabetes diets, No. 8 best diets overall, No. 11 best weight-loss diets

Paleo Diet: Also called the Caveman Diet, this high-protein, low-sodium plan relies on cutting out processed foods and eating like our ancestors did 10,000 years ago: lots of meat, fish, poultry, fruits, and veggies, and no refined sugar, dairy, legumes, and grains. No. 19 best heart-healthy diets, No. 20 best diets overall, No. 20 best weight-loss diets, No. 20 best diabetes diets

Raw Food Diet: A strictly vegetarian diet, the Raw Food Diet restricts food that is cooked or heated above 116 to 118 degrees Fahrenheit. Advocates believe that the typical American diet of processed and pasteurized foods, animal products, and foods that include chemical additives contributes to diabetes and high blood pressure. No. 2 best weight-loss diets, No. 13 best heart-healthy diets, No. 14 best diabetes diets, No. 18 best diets overall

Slim-Fast Plan: On this low-calorie meal plan, dieters eat one “sensible meal” and swap out the others with meal-replacement products: shakes, snack bars, meal bars, smoothies, cookies, and powders that are reconstituted by mixing with skimmed milk. No. 3 best commercial diet plans, No. 5 best weight-loss diets, No. 8 best diabetes diets, No. 10 best diets overall, No. 13 best heart-healthy diets

South Beach Diet: Created by Florida-based cardiologist Arthur Agatston, MD, this heart-healthy weight-loss plan includes three phases and involves cutting out processed carbs and focusing on lean protein, low-fat dairy, and good carbs — whole grains, vegetables, and fruit — as a way to lose weight, get healthy, and reduce cravings. No. 5 best commercial diet plans, No. 11 best weight-loss diets, No. 12 best heart-healthy diets, No. 13 best diets overall, No. 16 best diabetes diets

TLC Diet: The TLC (Therapeutic Lifestyle Changes) diet is a low-fat diet recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health as a way to lower cholesterol. The diet focuses on reducing saturated fat — less than 7 percent of your daily calories come from saturated fat — by limiting meat and milk products. No. 2 best diets overall, No. 2 best heart-healthy diets, No. 8 best diabetes diets, No. 11 best weight-loss diets,

Vegan Diet: The Vegan Diet eliminates all animal-based foods, including milk, eggs, and even honey. This type of plant-based diet has been associated with a lower risk of heart disease, obesity, and certain cancers. No. 2 best diabetes diets, No. 5 best weight-loss diets, No. 5 best heart-healthy diets, No. 12 best diets overall

Vegetarian Diet: As a general rule, a vegetarian diet involves not eating meat; but there are several sub-types of vegetarian diets including lacto-ovo vegetarians , lacto-vegetarians, vegans, and semi-vegetarian. People on vegetarian diets have been shown to consume fewer calories, weigh less, and have lower body mass index (BMI) than people who eat meat regularly. No. 5 best diabetes diet, No. 6 best heart-healthy diets, No. 9 best diets overall, No. 15 best weight-loss diets

Volumetrics Diet: Created by renowned nutrition researcher Barbara J. Rolls, PhD, Volumetrics is a weight-loss plan based on avoiding high-density foods that are high in calories. The plan says that foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density, or number of calories in a specific amount of food. No. 4 best weight-loss diets, No. 5 best diets overall diet, No. 5 best diabetes diets, No. 8 best heart-healthy diets

Weight Watchers: Known for its famous point system, Weight Watchers focuses on eating a balanced diet, eating in moderation, and eating the foods you want. Every food has an assigned number of points, depending on its calorie count and how much fat and fiber it contains. No. 1 best weight-loss diets, No. 1 best commercial diet plans, No. 2 best diets overall, No. 9 best heart-healthy diets, No. 10 best diabetes diets

Zone Diet: Developed by Barry Sears, PhD, the Zone Diet is a high protein, low-carb plan — 30 percent of calories come from protein, 30 percent come from fat, and 40 percent come from carbohydrates — designed to reset one’s metabolism and prevent chronic health conditions like heart disease and diabetes. No. 6 best commercial diet plans, No. 13 best heart-healthy diets, No. 14 best diets overall, No. 18 best weight-loss diets, No. 19 best diabetes diets
Here, get more details about all of the diets that U.S. News ranked, listed in alphabetical order.
And to find the best diet for you, visit us on Facebook to take our What’s Your Diet Personality Quiz.
Atkins Diet: The Atkins Diet is a low-carbohydrate plan that emphasizes protein and fats, with a minimum of carbs during its initial phase. Select carbs are added back into the diet after an “induction” period of two weeks. No. 7 best weight-loss diets, No. 8 best commercial diet plans, No. 18 best diabetes diets, No. 19 best diets overall, No. 19 best heart-healthy diets
DASH Diet: Recommended by the National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) Diet aims to control hypertension and promote overall health through foods that are low in sodium and high in potassium, calcium, magnesium, fiber, and lean proteins. Dieters are encouraged to eat nuts, seeds, legumes, fish, lean meats, lean poultry, fruits, vegetables, and low-fat dairy. No. 1 best diets overall, No. 1 best diabetes diets, No. 3 best heart-healthy diets, No. 8 best weight-loss diets
Eco-Atkins Diet: The vegetarian version of the Atkins Diet, this weight-loss plan still focuses on eating high-protein foods, but it replaces the high-fat animal protein with vegetable protein from such foods as soy and gluten. No. 8 best weight-loss diets, No. 10 best heart-healthy diets, No. 14 best diets overall, No. 16 best diabetes diets

Glycemic-Index Diet: Also known as the GI Diet, the Glycemic-Index Diet focuses on eating foods that are low on the glycemic index, which is a measure of how long your body takes to break down food. The longer foods take to digest, the less likely they are to spike blood sugar. Eating low-GI foods can help you feel full and may be helpful for diabetes. No. 12 in best diabetes diets, No. 16 in best diets overall, No. 18 in best heart-healthy diets, No. 19 in best weight-loss diets

Jenny Craig: Known for its support system and customized meal program, the Jenny Craig diet includes three prepackaged meals and one snack each day, supplemented with your own fresh fruits and vegetables. No. 2 best weight-loss diets, No. 2 best commercial diet plans, No. 7 best diets overall, No. 11 best heart-healthy diets, No 11 best diabetes diets

Mayo Clinic Diet: Created by the world-renowned Mayo Clinic in Minnesota, this diet is based on achieving long-term weight management. The key principles focus on healthful eating and portion sizes, physical activity, realistic weight-loss goals, and motivation. No. 2 best diabetes diets, No. 5 best diets overall, No. 6 best heart-healthy diets, No. 8 best weight-loss diets

Medifast Diet: The Medifast Diet includes eating small pre-made meals. Dieters follow a "5 & 1" plan: They eat five Medifast "meals" (shakes, bars, scrambled eggs, oatmeal, pudding, and soup) and one self-prepared meal. No. 7 best commercial diet plans, No. 14 best diabetes diets, No. 16 best weight-loss diets, No. 16 best heart-healthy diets, No. 16 best diets overall 

Mediterranean Diet: Research suggests that the Mediterranean diet is protective against heart disease and can improve the way your body processes blood sugar and insulin, reducing the risk of type 2 diabetes. This diet emphasizes eating healthy fats (think omega-3 fatty acids) as well as fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. No. 2 best diets overall, No. 4 best heart-healthy diets, No. 5 best diabetes diets, No. 11 best weight-loss diets

Nutrisystem Diet: On this low-calorie weight-loss program, dieters eat pre-made meals that deliver a certain amount of daily calories based on their age and sex. Meals contain 55 percent carbohydrates, 25 percent protein, and 20 percent fat. No. 4 best commercial diet plans, No. 11 best diets overall, No. 12 best diabetes diets, No. 16 best weight-loss diets, No. 17 best heart-healthy diets 

Ornish Diet: This extremely low-fat, high-fiber diet developed by Dean Ornish, MD, has been shown to lower heart risk factors like high blood pressure. With fewer than 10 percent of calories coming from fat, this veggie-heavy diet excludes meat, fish, and fowl. No. 1 best heart-healthy diets, No. 2 best diabetes diets, No. 8 best diets overall, No. 11 best weight-loss diets

Paleo Diet: Also called the Caveman Diet, this high-protein, low-sodium plan relies on cutting out processed foods and eating like our ancestors did 10,000 years ago: lots of meat, fish, poultry, fruits, and veggies, and no refined sugar, dairy, legumes, and grains. No. 19 best heart-healthy diets, No. 20 best diets overall, No. 20 best weight-loss diets, No. 20 best diabetes diets

Raw Food Diet: A strictly vegetarian diet, the Raw Food Diet restricts food that is cooked or heated above 116 to 118 degrees Fahrenheit. Advocates believe that the typical American diet of processed and pasteurized foods, animal products, and foods that include chemical additives contributes to diabetes and high blood pressure. No. 2 best weight-loss diets, No. 13 best heart-healthy diets, No. 14 best diabetes diets, No. 18 best diets overall

Slim-Fast Plan: On this low-calorie meal plan, dieters eat one “sensible meal” and swap out the others with meal-replacement products: shakes, snack bars, meal bars, smoothies, cookies, and powders that are reconstituted by mixing with skimmed milk. No. 3 best commercial diet plans, No. 5 best weight-loss diets, No. 8 best diabetes diets, No. 10 best diets overall, No. 13 best heart-healthy diets

South Beach Diet: Created by Florida-based cardiologist Arthur Agatston, MD, this heart-healthy weight-loss plan includes three phases and involves cutting out processed carbs and focusing on lean protein, low-fat dairy, and good carbs — whole grains, vegetables, and fruit — as a way to lose weight, get healthy, and reduce cravings. No. 5 best commercial diet plans, No. 11 best weight-loss diets, No. 12 best heart-healthy diets, No. 13 best diets overall, No. 16 best diabetes diets 

TLC Diet: The TLC (Therapeutic Lifestyle Changes) diet is a low-fat diet recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health as a way to lower cholesterol. The diet focuses on reducing saturated fat — less than 7 percent of your daily calories come from saturated fat — by limiting meat and milk products. No. 2 best diets overall, No. 2 best heart-healthy diets, No. 8 best diabetes diets, No. 11 best weight-loss diets, 

Vegan Diet: The Vegan Diet eliminates all animal-based foods, including milk, eggs, and even honey. This type of plant-based diet has been associated with a lower risk of heart disease, obesity, and certain cancers. No. 2 best diabetes diets, No. 5 best weight-loss diets, No. 5 best heart-healthy diets, No. 12 best diets overall

Vegetarian Diet: As a general rule, a vegetarian diet involves not eating meat; but there are several sub-types of vegetarian diets including lacto-ovo vegetarians , lacto-vegetarians, vegans, and semi-vegetarian. People on vegetarian diets have been shown to consume fewer calories, weigh less, and have lower body mass index (BMI) than people who eat meat regularly. No. 5 best diabetes diet, No. 6 best heart-healthy diets, No. 9 best diets overall, No. 15 best weight-loss diets

Volumetrics Diet: Created by renowned nutrition researcher Barbara J. Rolls, PhD, Volumetrics is a weight-loss plan based on avoiding high-density foods that are high in calories. The plan says that foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density, or number of calories in a specific amount of food. No. 4 best weight-loss diets, No. 5 best diets overall diet, No. 5 best diabetes diets, No. 8 best heart-healthy diets 

Weight Watchers: Known for its famous point system, Weight Watchers focuses on eating a balanced diet, eating in moderation, and eating the foods you want. Every food has an assigned number of points, depending on its calorie count and how much fat and fiber it contains. No. 1 best weight-loss diets, No. 1 best commercial diet plans, No. 2 best diets overall, No. 9 best heart-healthy diets, No. 10 best diabetes diets

Zone Diet: Developed by Barry Sears, PhD, the Zone Diet is a high protein, low-carb plan — 30 percent of calories come from protein, 30 percent come from fat, and 40 percent come from carbohydrates — designed to reset one’s metabolism and prevent chronic health conditions like heart disease and diabetes. No. 6 best commercial diet plans, No. 13 best heart-healthy diets, No. 14 best diets overall, No. 18 best weight-loss diets, No. 19 best diabetes diets

Here, get more details about all of the diets that U.S. News ranked, listed in alphabetical order.
And to find the best diet for you, visit us on Facebook to take our What’s Your Diet Personality Quiz.

Atkins Diet: The Atkins Diet is a low-carbohydrate plan that emphasizes protein and fats, with a minimum of carbs during its initial phase. Select carbs are added back into the diet after an “induction” period of two weeks. No. 7 best weight-loss diets, No. 8 best commercial diet plans, No. 18 best diabetes diets, No. 19 best diets overall, No. 19 best heart-healthy diets 

DASH Diet: Recommended by the National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) Diet aims to control hypertension and promote overall health through foods that are low in sodium and high in potassium, calcium, magnesium, fiber, and lean proteins. Dieters are encouraged to eat nuts, seeds, legumes, fish, lean meats, lean poultry, fruits, vegetables, and low-fat dairy. No. 1 best diets overall, No. 1 best diabetes diets, No. 3 best heart-healthy diets, No. 8 best weight-loss diets

Eco-Atkins Diet: The vegetarian version of the Atkins Diet, this weight-loss plan still focuses on eating high-protein foods, but it replaces the high-fat animal protein with vegetable protein from such foods as soy and gluten. No. 8 best weight-loss diets, No. 10 best heart-healthy diets, No. 14 best diets overall, No. 16 best diabetes diets

Glycemic-Index Diet: Also known as the GI Diet, the Glycemic-Index Diet focuses on eating foods that are low on the glycemic index, which is a measure of how long your body takes to break down food. The longer foods take to digest, the less likely they are to spike blood sugar. Eating low-GI foods can help you feel full and may be helpful for diabetes. No. 12 in best diabetes diets, No. 16 in best diets overall, No. 18 in best heart-healthy diets, No. 19 in best weight-loss diets

Jenny Craig: Known for its support system and customized meal program, the Jenny Craig diet includes three prepackaged meals and one snack each day, supplemented with your own fresh fruits and vegetables. No. 2 best weight-loss diets, No. 2 best commercial diet plans, No. 7 best diets overall, No. 11 best heart-healthy diets, No 11 best diabetes diets

Mayo Clinic Diet: Created by the world-renowned Mayo Clinic in Minnesota, this diet is based on achieving long-term weight management. The key principles focus on healthful eating and portion sizes, physical activity, realistic weight-loss goals, and motivation. No. 2 best diabetes diets, No. 5 best diets overall, No. 6 best heart-healthy diets, No. 8 best weight-loss diets

Medifast Diet: The Medifast Diet includes eating small pre-made meals. Dieters follow a "5 & 1" plan: They eat five Medifast "meals" (shakes, bars, scrambled eggs, oatmeal, pudding, and soup) and one self-prepared meal. No. 7 best commercial diet plans, No. 14 best diabetes diets, No. 16 best weight-loss diets, No. 16 best heart-healthy diets, No. 16 best diets overall 

Mediterranean Diet: Research suggests that the Mediterranean diet is protective against heart disease and can improve the way your body processes blood sugar and insulin, reducing the risk of type 2 diabetes. This diet emphasizes eating healthy fats (think omega-3 fatty acids) as well as fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. No. 2 best diets overall, No. 4 best heart-healthy diets, No. 5 best diabetes diets, No. 11 best weight-loss diets

Nutrisystem Diet: On this low-calorie weight-loss program, dieters eat pre-made meals that deliver a certain amount of daily calories based on their age and sex. Meals contain 55 percent carbohydrates, 25 percent protein, and 20 percent fat. No. 4 best commercial diet plans, No. 11 best diets overall, No. 12 best diabetes diets, No. 16 best weight-loss diets, No. 17 best heart-healthy diets 

Ornish Diet: This extremely low-fat, high-fiber diet developed by Dean Ornish, MD, has been shown to lower heart risk factors like high blood pressure. With fewer than 10 percent of calories coming from fat, this veggie-heavy diet excludes meat, fish, and fowl. No. 1 best heart-healthy diets, No. 2 best diabetes diets, No. 8 best diets overall, No. 11 best weight-loss diets

Paleo Diet: Also called the Caveman Diet, this high-protein, low-sodium plan relies on cutting out processed foods and eating like our ancestors did 10,000 years ago: lots of meat, fish, poultry, fruits, and veggies, and no refined sugar, dairy, legumes, and grains. No. 19 best heart-healthy diets, No. 20 best diets overall, No. 20 best weight-loss diets, No. 20 best diabetes diets

Raw Food Diet: A strictly vegetarian diet, the Raw Food Diet restricts food that is cooked or heated above 116 to 118 degrees Fahrenheit. Advocates believe that the typical American diet of processed and pasteurized foods, animal products, and foods that include chemical additives contributes to diabetes and high blood pressure. No. 2 best weight-loss diets, No. 13 best heart-healthy diets, No. 14 best diabetes diets, No. 18 best diets overall

Slim-Fast Plan: On this low-calorie meal plan, dieters eat one “sensible meal” and swap out the others with meal-replacement products: shakes, snack bars, meal bars, smoothies, cookies, and powders that are reconstituted by mixing with skimmed milk. No. 3 best commercial diet plans, No. 5 best weight-loss diets, No. 8 best diabetes diets, No. 10 best diets overall, No. 13 best heart-healthy diets

South Beach Diet: Created by Florida-based cardiologist Arthur Agatston, MD, this heart-healthy weight-loss plan includes three phases and involves cutting out processed carbs and focusing on lean protein, low-fat dairy, and good carbs — whole grains, vegetables, and fruit — as a way to lose weight, get healthy, and reduce cravings. No. 5 best commercial diet plans, No. 11 best weight-loss diets, No. 12 best heart-healthy diets, No. 13 best diets overall, No. 16 best diabetes diets 

TLC Diet: The TLC (Therapeutic Lifestyle Changes) diet is a low-fat diet recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health as a way to lower cholesterol. The diet focuses on reducing saturated fat — less than 7 percent of your daily calories come from saturated fat — by limiting meat and milk products. No. 2 best diets overall, No. 2 best heart-healthy diets, No. 8 best diabetes diets, No. 11 best weight-loss diets, 

Vegan Diet: The Vegan Diet eliminates all animal-based foods, including milk, eggs, and even honey. This type of plant-based diet has been associated with a lower risk of heart disease, obesity, and certain cancers. No. 2 best diabetes diets, No. 5 best weight-loss diets, No. 5 best heart-healthy diets, No. 12 best diets overall

Vegetarian Diet: As a general rule, a vegetarian diet involves not eating meat; but there are several sub-types of vegetarian diets including lacto-ovo vegetarians , lacto-vegetarians, vegans, and semi-vegetarian. People on vegetarian diets have been shown to consume fewer calories, weigh less, and have lower body mass index (BMI) than people who eat meat regularly. No. 5 best diabetes diet, No. 6 best heart-healthy diets, No. 9 best diets overall, No. 15 best weight-loss diets

Volumetrics Diet: Created by renowned nutrition researcher Barbara J. Rolls, PhD, Volumetrics is a weight-loss plan based on avoiding high-density foods that are high in calories. The plan says that foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density, or number of calories in a specific amount of food. No. 4 best weight-loss diets, No. 5 best diets overall diet, No. 5 best diabetes diets, No. 8 best heart-healthy diets 

Weight Watchers: Known for its famous point system, Weight Watchers focuses on eating a balanced diet, eating in moderation, and eating the foods you want. Every food has an assigned number of points, depending on its calorie count and how much fat and fiber it contains. No. 1 best weight-loss diets, No. 1 best commercial diet plans, No. 2 best diets overall, No. 9 best heart-healthy diets, No. 10 best diabetes diets

Zone Diet: Developed by Barry Sears, PhD, the Zone Diet is a high protein, low-carb plan — 30 percent of calories come from protein, 30 percent come from fat, and 40 percent come from carbohydrates — designed to reset one’s metabolism and prevent chronic health conditions like heart disease and diabetes. No. 6 best commercial diet plans, No. 13 best heart-healthy diets, No. 14 best diets overall, No. 18 best weight-loss diets, No. 19 best diabetes diets

Some Natural Ways To Prevent Diabetes

A few years ago, my sister discovered she had prediabetes after a routine blood test. For her, daily insulin injections and the health problems that come with diabetes were no mere abstraction. She had been giving our mother insulin shots and taking her to doctors’ appointments for years — and she did not want to travel the same path.

So she began a regimen to avoid getting type 2 diabetes. She lost weight (about 10 percent of her body weight), began daily walks and exercise, and started paying close attention to her diet and caloric intake. To help keep her blood glucose level within a normal range, she also monitors her blood sugar and takes metformin, which targets the body’s insulin resistance rather than increasing insulin production. So far, she has averted full-blown diabetes and its consequences.

My sister is one of 79 million Americans over the age of 20 who have been diagnosed as prediabetic. More sobering statistics, however, are these: 90 percent don’t know they’re at risk and 70 percent will go on to develop diabetes, according to the Centers for Disease Control (CDC). Even more significant is that type 2 diabetes, which accounts for 95 percent of diabetes cases, is highly preventable.

Insulin is the central, underlying problem in developing diabetes. A hormone produced by the pancreas, insulin moves glucose (sugar) from the bloodstream into liver, muscle, and fat cells. Without insulin, blood glucose levels climb, leading to tissue damage and starving cells.

In type 1 diabetes the pancreas doesn’t make enough insulin. In type 2 diabetes the pancreas makes plenty of insulin, but the liver, muscles, and fat cells become insulin-resistant — that is, they fail to respond to insulin. Consequences of chronically high blood sugar are accelerated aging of many tissues, arterial disease, heart disease and heart attack, stroke, eye disease, nerve damage, and poorly healing wounds.

A family history of diabetes makes it particularly important to avoid these risks. Following are some tips and a recipe from 500 Time-tested Home Remedies to help prevent the devastations of the disease:

1. Try mindfulness meditation to reduce stress. The hormones cortisol, epinephrine, and glucagon rise during stress, thereby raising blood glucose and antagonizing insulin.
2. Enjoy an occasional beer or glass of wine. (One drink a day for women, two for men.) Moderate alcohol intake correlates with a lower risk of type 2 diabetes.
3. Get plenty of sleep. Poor-quality sleep and sleep deprivation increase the risk of obesity and diabetes.
4. Exercise every day. Physical activity improves tissue sensitivity to insulin and weight management.
5. Eat real food rather than processed food. Real food (fruits, vegetables, fish, meat, seeds, and nuts) will help you avoid refined carbohydrates, added sugars, and trans fats — all of which promote unhealthy weight gain and increase the risk of diabetes.

Try This Roasted Veggie Explosion

Fruits and vegetables contain fiber, which slows the absorption of dietary sugars, and many nutrients good for reducing diabetes risks. The World Health Organization recommends eating at least five portions a day to prevent diabetes.

Ingredients
1 to 2 tablespoons olive oil
1 large onion, quartered
2 carrots, diced
1 yellow or red bell pepper, seeded and sliced into strips
1 bunch of asparagus, woody bottoms removed
2 beets, peeled and quartered
4 garlic cloves, peeled
¼ cup crushed fresh rosemary
Sea salt (optional)

Preparation
Preheat oven to 400 degrees. Spray or brush a baking sheet with olive oil. Drizzle the olive oil over the vegetables in a bowl and toss to coat them. Spread the vegetables and garlic evenly across the baking sheet. Sprinkle with the rosemary and sea salt to taste (if using). Roast for 15 minutes and then flip the vegetables and roast for another 10 minutes. They should be browned but not overcooked.

Natural Ways to Treat Disease Chickenpox

Smallpox or the name of medical terms "varicella simplex" is a disease that affects the skin in children - children and adults. Where this skin disease marked by symptoms such as runny nose, fever, debilitation, followed by the appearance of red spots on the skin, beginning around the abdomen, chest, back and any subsequent spread to the face and other body parts. Then the red spots will be bubbly and water in a few days later.

Chickenpox disease, including infectious skin diseases, as for the mode of transmission is through discharge from chickenpox blisters or objects that are exposed to the liquid, as well as through the air that the patient coughs or sneezes.

This disease if left unchecked could be quite serious. However, in general this disease rarely leads to death. Only the former's disease, will leave stains on the skin, both skin and skin. This is what makes people with chickenpox become restless, because it will feel less confident and sometimes cause embarrassment that protracted.

To overcome or treat chickenpox, you can use natural and traditional treatments below:

Ingredients:

• Fruit blinggo / small pumpkin (thumb)
• Bengklei (thumb)
• Manggar nut (1 bunch)
• Shallots (2 cloves)
• Cumin (1 spoon)
• Betel leaves are met segment leaves (3 pieces)
• Lemongrass leaf (1 sheet)

Ways Of Making:

• Wash all the above ingredients thoroughly.
• After clean all the material shredded / ground.
• Pour 1/2 cup of hot water, and stir.
• Squeeze the juice of these ingredients so that the water will be clean.

Treatment Method:

• Drink the potion 3 times a day @ 1 tablespoon

Thus information on how to treat chicken pox naturally, the information may be useful to you.

Natural Ways to Treat Epilepsy

Doctors estimate that the composition of the central nervous disorders or brain is one of the causes of epilepsy. Joy exaggerated, deep sadness. Disorders constipation and drink - drink that contains alcohol it can mepercepat epileptic seizures / epileptic this. Severe epilepsy / great-called grand mal while usually called petit mal, heredity is also one of the causes of this epilepsy.

When an attack of epilepsy / epileptic comes, then the first aid people with epilepsy is by loosening the inherent dibadannya clothes, especially the collar. Opened his mouth and input a handkerchief or a clean cloth that has been rolled between the two sides of the teeth. This is intended to prevent the tongue from biting. Keep the patient in order not to hurt himself.

If the attack has begun to decline, selimutilah her until he regained consciousness. keep people from fire and water, do not let people overeat, give food simple and digestible and try sufferers can remove dirt and urine every day. In addition you can also try using natural and traditional medicine to treat epilepsy / epileptic this, and here's how - how:

Method 1: Treat Epilepsy / Ayan Naturally

Ingredients:

• Grip leaf powder (1 tablespoon)
• Ways Of Making:
• Pour the powder with warm water (1 cup)

Treatment Method:

• Drink while warm instead of tea or coffee
• do several times a day, bilaman thirsty

Method 2: Treating Epilepsy Naturally

Ingredients:

• Fruit ceplukan (8-10 pieces)

Ways Of Making:

• Wash fruit thoroughly ceplukan

Treatment Method:

• Eat fruits ceplukan one by one 3 times daily @ 10 pieces

Method 3: Treat Epilepsy / Ayan

Ingredients:

• Meniran leaves (3/4 handheld)
• Water (3 cups)
• Honey (to taste)

Ways Of Making:

• Wash the leaves thoroughly meniran
• Boil the leaves with 3 cups water to boil until the water reserving 3/4
• After the cold water and then filtered

Treatment Method:

• Drink the potion mixed with honey
• Perform routine 3 times a day

Thus information on how to treat epilepsy / epileptic, the information may be useful to you. Thank you for visiting the site zonasehat

9 Healthy Reasons to Indulge Your Coffee Cravings

There's no need to feel guilty about your morning cuppa joe. On the contrary: People who drink a cup or more of coffee daily have up to a 10 to 20 percent lower risk of skin cancer than those who sip the dark stuff less often, according to a new study reported in the Journal of the National Cancer Institute. Researchers gathered information from 447,400 white seniors in 1995 and 1996 and followed up with the participants for 10 years. They found that people who drank the most coffee every day had a lower risk of melanoma than those who drank little or no coffee. 

But this study is hardly the first one touting good news for java junkies. "Coffee is incredibly rich in antioxidants, which are responsible for many of its health benefits," says Joy Bauer, RD, nutrition and health expert for Everyday Health and The Today Show. Its caffeine content may also play a protective role in some health conditions, but many of coffee's health perks hold up whether you go for decaf or regular.

Beyond lowering your skin cancer risk, you may be surprised to learn that coffee can also decrease your odds of developing the following health issues:

1. Stroke. Women who drink a cup or more of coffee a day have up to a 25 percent lower stroke risk than those who skip coffee or drink it less often, according to a study in the journal Stroke.

2. Diabetes. Women who drank four cups of caffeinated coffee daily were nearly 60 percent less likely to develop type 2 diabetes than non-drinkers, UCLA researchers found. The beverage is rich in the minerals magnesium and chromium, which may help control blood sugar levels.

3. Stress. You know how the mere aroma of a rich French roast seems to wake you up on a sluggish morning? Turns out that whiff can help minimize the effects of too little sleep on your body. Researchers found that when stressed-out, sleep-deprived rats simply smelled coffee, it triggered gene activity known to protect nerve cells from stress-related damage.

4. Cavities. Although this doesn't mean you can ditch your dental floss, coffee may even help fight cavities. According to research in the Journal of Agricultural and Food Chemistry, coffee's compound trigonelline (responsible for its flavor and aroma) has antibacterial properties that may keep cavity-causing germs, such as Streptococcus mutans, from invading tooth enamel.

5. Parkinson's disease. Here's some good news if Parkinson's disease runs in your family: People with a family history who drank coffee were less likely to develop the debilitating neurological disease, according to Duke University Medical Center researchers. Although scientists are still trying to understand why, evidence suggests that the caffeine in coffee (as well as caffeinated tea) may act on a gene called GRIN2A to help lower risk.

6. Breast cancer. Women who drank boiled Scandinavian coffee, which is similar to stronger French press or Turkish or Greek varieties, more than four times a day had a reduced risk of breast cancer compared to women who had it less than once a day, found a study in the journal Cancer Causes & Control.

An important point: Because the coffee wasn't filtered, it contained up to 80 times as many coffee-specific fatty acids, which have been linked to slower growth of cancerous cells.

7. Heart disease. Dutch researchers found that people who drank coffee in moderation — two to four cups a day — lowered their heart disease risk by 20 percent, compared to those who had more or fewer cups. Coffee's antioxidants may have a protective effect, says Keri M. Gans, RD, who has a private practice in New York City.

8. Head and neck cancers. Although some of the data on coffee's cancer-fighting capabilities have been mixed, Italian researchers found that the caffeinated kind guards against head and neck cancers. Compared with coffee abstainers, those who drank about four or more cups daily reduced their risk of certain mouth and throat cancers by nearly 40 percent.

One coffee caveat: Most health experts agree it's wise to limit your intake to a few cups a day — that's a standard 8-ounce mug, not the super-sized beverages many coffee shops offer. Overdoing it can lead to interrupted sleep or even insomnia, stomachaches, a racing heart, nervousness, irritability, and nausea. Remember, we're talking coffee with a splash of milk or a packet or two of sugar — not loaded with whipped cream and sugary syrups.

"Adding a lot of calories to your coffee can actually raise your risk for diseases like stroke and diabetes," says Gans.

Also, doctors recommend that pregnant women or people with certain health issues, such as high blood pressure or high blood sugar, limit their caffeine intake. Talk to your doctor if you're concerned about how much coffee is safe for you.

Some Tips to Improve Mood And Metabolism

By making a few simple adjustments to your diet, you can elevate your mood and boost your metabolism. The benefits are potentially huge: Maintaining a good mood will help you stick to a healthy diet, be more productive, and increase your self-esteem.

Metabolism is the process your body uses to break down food. “Ensuring your metabolism is working most effectively will help you feel your best and energized to get the most out of life,” explains Nicole Berkowitz, RD, a nutrition consultant in Toronto, Canada. 

Here are six simple tips to help you optimize your diet to boost mood and metabolism. 

1. Resist Skipping Meals
Skipping or missing a meal can cause a dip in your blood sugar, leading to crankiness and lethargy. Maintain your blood sugar levels, and your energy, by eating small amounts of food throughout the day. You might even prefer eating six smaller meals rather than three large ones.

2. Stay Hydrated
Dehydration can also make you feel sluggish and lethargic. Be sure to drink throughout the day, and don’t rely on thirst alone to remind you to have another glass of water. Some experts say the average person needs about eight glasses of water, and that may be hard to drink without reminders.

3. Think Moderation, Especially for Low-Nutrient Foods
Avoid a lot of caffeine, refined carbohydrates (sugar), alcohol, salt, and other food additives. Any of these, especially in large amounts, can decrease your metabolic efficiency. “Eating large quantities of carbohydrates tends to cause an energy rush and then a big crash, which can lead to crankiness and fatigue," says Heidi McIndoo, MS, RD, a nutrition consultant in Roslindale, Mass. Excess salt can disrupt your fluid balance, changing your daily water needs, not to mention increasing health risks like high blood pressure.

4. Strive for Balance in the Food You Eat
Properly combine protein, carbohydrates, and fat to achieve a balanced energy intake. In general, a healthy diet includes a mix of whole grains, fruits and vegetables, and some protein, but each person has individual needs based on age, sex, physical activity level, body size, and stress factors. To determine the best foods for you, consult a nutritionist who can help you find the right balance.

5. Get a Boost From “Good Mood” Food
While research about the mood- and metabolism-boosting qualities of certain foods is mixed, foods high in the amino acid tryptophan have been found to increase serotonin levels in the brain, contributing to feelings of optimism and calm. Add some bananas, avocados, dried apricots, walnuts, sunflower seeds, or pumpkin seeds for some extra tryptophan. Polyunsaturated omega-3 fats help elevate mood and reduce anxiety and depression. Look for omega-3-rich fish, like salmon and mackerel; walnuts and pumpkin seeds are also sources of these healthy fatty acids.

6. Keep a Food Diary
Some foods can have the opposite effect of tryptophan and instead trigger negative changes in mood and cause irritability or headaches. If you think a particular food might be affecting your mood, start a food diary. Record all the foods you eat each day and how you feel before and after every meal. After two weeks, review your entries to see if any foods line up with specific moods, either good or bad.

In addition to following a healthy diet, regular exercise will keep your body working most effectively and will augment both your mood and metabolism. The key message here is balance. A variety of healthy foods with a dose of exercise will help you maintain your energy, speed up your metabolism, and boost your mood.

8 Health Benefits Of Honey For Your Body

Every September, Jews all over the world celebrate the Jewish New Year with a slew of traditional foods, including apples and honey and honey cake to symbolize a sweet year ahead. This tradition dates back hundreds (if not thousands) of years, but there’s more to it than good wishes — honey can also be used as a natural remedy for a variety of ailments.

Ring in the Jewish year 5,773, (and the tail end of National Honey Month!) by taking advantage of the amazing health benefits of honey — and try some great seasonal honey recipes that Jews and non-Jews alike will enjoy this fall.

• Immune booster: Honey’s antioxidant and anti-bacterial properties can help your immune system defend you against illness, including the common cold.
• Weight-loss aid: Honey may help dieters lose weight when used in moderation as a replacement for other sweeteners. Keep in mind that one tablespoon of honey has about 63 calories, so use it sparingly.
• Digestion aid: Honey is a popular home remedy (though the science behind this isn’t conclusive) for all kinds of digestive problems, including constipation and ulcers. For a homemade digestion aid, try tea with honey and lemon.
• Cold remedy: Many people swear by honey’s cold and throat-soothing properties. Add honey to tea or hot water with lemon for an instant throat soother.
• Anti-Inflammatory agent: In a 2005 study, topical application of honey was found to reduce mucositis, or inflammation of the digestive tract, in 85 percent of patients studied. A drink made from honey and apple cider vinegar is popularly used as a home remedy for arthritic pain or joint inflammation.
• Anti-bacterial treatment: Honey has long been used as a topical anti-bacterial treatment for minor cuts, burns, and scrapes. Although the scientific community is still undecided about how effective this treatment is, preliminary data suggests that honey, applied in bulk to a wound, may indeed help prevent infection.
• Skin soother: Honey is a popular ingredient, along with beeswax, in natural lotions and lip balms. Its antimicrobial properties are thought to make it a good choice as a home acne treatment. Combine honey with warm water and oatmeal for an all-natural skin scrub.
• Energy booster: Honey, like all sugars, can provide a temporary energy boost and spike in blood glucose, and it’s a healthier option than many sugar substitutes. Research shows that diabetics can eat limited amounts of honey, too, provided they’re closely monitoring blood sugar levels.

Fasting Benefits for Your Health

Ritual fasting has been part of religious traditions for thousands of years, from Muslims who fast during daylight hours in the month of Ramadan to Mormons who take a regular break from food the first Sunday of each month. But a recent growing body of research shows that abstaining from food intermittently may have physical as well as spiritual benefits — the latest, a study from Utah researchers that found that occasional fasts (defined as extended periods of time in which people generally abstain from all food and drink except for water) may reduce the risk of heart disease and diabetes.

Google “fasting for health” and you’ll get more than 7 million hits, ranging from doctors who recommend it in their practices to treat a range of diseases, spas that promise detoxifying food-free vacations, and message board postings from devotees who say that fasting makes them feel clearer mentally and more fit. “I fast whenever my body feels like it needs a reboot,” says Yoli Ouiya, 31, a New York City blogger who writes about eco-friendly living. She fasts once every few months.

But is fasting a good idea for your health? Possibly, says David Katz, MD, MPH, director of the Prevention Research Center at Yale University. Every day, organs such as the liver, kidney, and spleen work to remove and neutralize toxins from the body to keep our cells healthy. “When you fast, you eliminate input of additional toxins from food,” says Dr. Katz, “and there is a potential biological benefit to that.”

Leading researchers and experts share the details you need to know before you forgo food:

Your Body on a Fast
Thanks to our history as hunter-gatherers, human bodies are equipped to handle periods of not eating, says Benjamin D. Horne, PhD, MD, author of the Utah study and director of cardiovascular and genetic epidemiology at Intermountain Medical Center in Salt Lake City. And since the ancestors who made it through those lean times are the ones who survived, Horne suggests that our DNA may actually be coded to receive a benefit from fasting.
Here’s how your body reacts when you stop feeding it:

• When you eat, your digestive system breaks down carbohydrates into the sugar glucose, the body’s major source of energy. Glucose is absorbed from the digestive tract into the blood, which then travels to your body’s cells to provide them with fuel.
• If you haven’t eaten recently, the supply of glucose in your blood drops and your body turns to stored glucose, called glycogen, for energy.
• Once the glycogen is used up, your body begins to burn fat and muscle stores to make its own glucose to fuel your cells.
• After a few days without eating (which experts don’t recommend) your body kicks into ketosis mode, meaning you burn fat as the primary source of fuel, in order to spare muscle. You will lose weight in the form of body fat. However, ketosis also makes your blood will also become more acidic, and can cause bad breath, fatigue, and other unpleasant symptoms; long-term, it can lead to kidney and liver damage.

What Fasting Can and Can't Do for Your Health

1. Fasting may help your heart.
Fasting for a day once a month may prevent heart disease and insulin resistance, the precursor to diabetes, according to two studies from Utah’s Intermountain Medical Center presented recently at the American College of Cardiology’s scientific sessions. When researchers looked at the habits of 200 men and women, they found that those who fasted once a month were 58 percent less likely to have heart disease than those who didn’t (after they controlled for factors such as age, smoking status, and high blood pressure). They then set out to understand why.
In a smaller study, the scientists measured various blood levels in 30 healthy adults after one day when they fasted and one day when they ate normally. After they fasted, participants had huge increases in human growth hormone (HGH) — 13-fold in women and 20-fold in men, among other changes. HGH protects lean muscle mass and encourages the body to burn fat stores instead. “During fasting, your fat cells are being metabolized and used as fuel,” says Horne. “If fat is being used for fuel, in the long run you have fewer fat cells in your body.” This may mean less insulin resistance and a lower risk of heart disease later in life.


2. There’s a chance fasting can cut cancer risk.
Periods of fasting did slow the rate of cell division (a measure of cancer risk) in mice, according to an American Journal of Physiology study. The researchers aren’t sure why, but say it may result from a decrease in growth factors that results from nutrient deprivation. But since the science is preliminary, you shouldn’t fast solely for cancer-prevention purposes until there is more definitive research on humans, says study author Marc Hellerstein, PhD, MD, professor of human nutrition at University of California, Berkeley


3. The jury's still out on fasting for other ailments.
While there isn't much research on many of the diseases proponents claim fasting helps treat - multiple sclerosis, rheumatoid arthritis, and allergies among them — doctors say that if you’re medically able to fast safely (which rules out those with more serious health issues), there's no research against doing it either.
In fact, one small Iranian study of 40 adults with multiple sclerosis found that there were no negative effects from fasting during the month of Ramadan compared with a group who didn’t fast. "If you’re not on prescription medicine, generally in good health, and want to fast periodically because you feel you get a health benefit from it, we don't have evidence that this would be harmful," says Katz.


4. Fasting won’t help you lose — and keep off — weight.
“Fasting for weight loss is just another form of yo-yo dieting,” says Joel Fuhrman, MD, board certified family physician specializing in nutritional lifestyle medicine and author of Fasting and Eating for Health. While you may see a small drop in the scale, don’t expect the weight loss to last.
“The pounds that come off on a short-term fast are mainly water and stored carbohydrates, which will come back as soon as you start eating again,” says Cynthia Sass, MPH, RD, author of the bestselling book Cinch! Conquer Cravings, Drop Pounds, and Lose Inches.
And if you’re tempted to fast one day as a green light to eat whatever you want the next, think again. “Weight loss is about energy balance — if you have consume fewer calories than you burn, you will lose weight,” Katz. “On the days you fast you have a calorie deficit. But what really comes into play is what you do on the other days.” In other words, you can negate the potential health effects of a fast by binging afterward.
Bottom line: True weight-loss success involves healthy eating (along with exercise habits) that you are committed to and can maintain over time.


5. Fasting can’t take the place of a healthy diet.
While there may be health perks to intermittent fasting, the research is still preliminary. Horne’s lab is currently working on studies that will evaluate how often and for how long people need to fast to see health benefits. One thing we know for sure about health: Eating well every day plays a major role in preventing heart disease, diabetes, and certain types of cancer. “Focusing on consistently eating enough nutrient-rich whole foods like fruits, vegetables, and whole grains snowballs into proven powerful benefits over time,” says Sass.
Another important thing to keep in mind: Just as fasting gives your body a break from toxins, it also saps your body of vital nutrients like vitamin D, calcium, and omega-3 fatty acids. “With fasting, you risk throwing out the baby with the bathwater,” says Katz. “As you create nutrient deficits on fast days, it may be difficult to compensate on the days you do eat.”
So if you choose to fast, you have to pack your diet with nutritious foods. “Fasting is not a way of fixing an otherwise broken diet,” says Katz. “It should be used only as a way of helping you establish a healthy way of eating, rebooting your body to focus on what’s important.”


6. Talk to your doctor before you start a fasting regimen
While fasting may have the potential to play a role in wellness, it’s definitely not for everyone. Specifically, if you have a history of eating disorders, diabetes, low blood pressure, anemia, are pregnant or nursing, or are on prescription medication, as well as other conditions/circumstances, fasting is not safe for you.
“If someone wants to use fasting as part of a medical intervention, they should discuss it with their doctor first,” says Horne. While there’s no evidence that fasting one to two nonconsecutive days per week is harmful for a healthy person, it could be dangerous for others, says Katz. See your doctor for recommendations that suit your needs.
When you talk to your doctor, make sure he’s aware of every drug you take, including over-the-counter meds and dietary supplements. A seemingly benign medication like acetaminophen can be harmful on an empty stomach.
Even if your doctor gives the go-ahead, don’t jump head first into fasting — it’s crucial that you understand how to do so safely, and in the context of a healthy lifestyle.
For instance, treat a fast day as a time of physical and emotional rest, not simply a day of not eating, says Fuhrman. You may feel fatigued and grumpy and face a higher risk of fainting, making fasting ideal for weekends and holidays as opposed to hectic workdays.
Talking to your doctor and educating yourself on fasting before you attempt it can mean the difference between a potentially health-boosting habit and a trip to the emergency room.

Does Diet Can Prevent Alzheimer's Disease?

Little in life is as scary as the idea of forgetting our loved ones, our histories, and ourselves. Yet that is exactly what is happening to the more than 5 million people in North America suffering from Alzheimer’s disease

.

Mild forgetfulness in the early years of the disease slowly expands to include serious problems with memory, language, and abstract reasoning until eventually this brain disorder robs its victims of the ability to function. 

Despite extensive research, both cause and cure for Alzheimer’s disease remain elusive. Experts theorize that a complicated combination of genetic, environmental, and lifestyle factors result in cognitive decline, though they are still working on exactly how it happens and what can be done to prevent it. 

One logical area of exploration is diet. While there have been no definitive breakthroughs yet, there are certain foods that are being carefully studied for their specific relationship to Alzheimer's. 

Diet and Alzheimer’s Disease: Omega-3 Fatty Acids and B Vitamins

“A few studies found a correlation between high dietary fish with omega-3 fatty acid intake and a decrease in developing Alzheimer’s,” says Tara Harwood, registered dietitian at the Cleveland Clinic in Ohio. “However, more studies must be conducted before any conclusions can be drawn.”

High levels of homocysteine, an amino acid in the blood, have been associated with the risk of dementia. One avenue being examined is whether increasing intake of folate and vitamins B6 and B12, which break down homocysteine, can help prevent Alzheimer’s disease. “Neither vitamin B6 or B12 supplementation has been proven effective,” says Harwood, “but data from one study found a lower incidence of Alzheimer’s for individuals with the highest folate intake.” 

Diet and Alzheimer’s Disease: Antioxidants
Another possible theory in the development of Alzheimer’s disease involves free radicals destroying the integrity of the body’s cells. These unstable molecules have the potential to cause cell aging and damage, which could be one piece of the Alzheimer’s puzzle.

“You can reduce your exposure to free radicals by limiting contact with the sun, environmental pollutants, and cigarette smoke,” says Harwood. “However, free radicals are a byproduct of metabolism, which occurs every minute of the day. Because it’s impossible to completely eliminate free radicals, [eating foods with] antioxidants, such as vitamin E, vitamin C, beta carotene, and flavonoids, can help.”

Foods high in antioxidants include berries, dark green and orange vegetables, nuts, and beans. Specifically, studies have shown rats and mice bred to develop Alzheimer’s disease had improved mental function after being fed blueberries, strawberries, and cranberries. Green tea is also high in antioxidants, and although it hasn’t been proven specifically to prevent Alzheimer’s, it has been shown that drinking five cups a day can reduce one’s risk of heart disease.

Diet and Alzheimer’s Disease: The Mediterranean Diet

A few recent studies conducted by researchers from the neurology department at Columbia University Medical Center in New York have looked at the possible preventive effects of the typical diet eaten by people in countries around the Mediterranean sea, such as Greece. The “Mediterranean diet” is primarily made up of fruits, vegetables, and beans, fish, olive oil, a moderate amount of wine, some dairy foods, and small amounts of meat and chicken. Though more study is needed, results point to a reduced risk of developing Alzheimer’s and lower mortality rate among those who contracted the disease. 

Diet and Alzheimer’s Disease: Next Steps

While there is no definitive answer to the Alzheimer’s mystery, there are certainly clues to follow. “No changes in diet, dietary supplements, food additives, vitamins, nor alternative herbal medicines have ever been demonstrated to affect the risk for Alzheimer’s disease or the course of the disease in a well-designed clinical trial experiment,” says Randolph Schiffer, MD, director of the Cleveland Clinic Lou Ruvo Center for Brain Health in Cleveland. “With that said, most of us in the Alzheimer’s research field believe that people should adopt and continue healthy lifestyles, including diets low in saturated fats and high in antioxidants and B vitamins.” 

Until more research is available, it makes sense to combine a good diet with physical and mental activity and social interaction. This approach just might help keep Alzheimer’s disease, as well as other illnesses, at bay.

How to Prevent Osteoporosis Through Diet The Right

Since researchers first described osteoporosis in the early 1940s, much has been learned about bone loss and how to prevent it. Osteoporosis is a disease that results from bone loss, or the loss of bone density and tissue. It is normal to lose some bone density as you age, but some people are at risk of losing a greater amount than others and developing osteoporosis. Fortunately, you can help lower your risk of bone loss by eating a diet rich in the nutrients that keep your bones healthy and strong.

Preventing Osteoporosis Through Diet: Calcium

Calcium is essential for healthy bones. The body uses and loses calcium every day. If more calcium is lost than is replaced, bone loss occurs.

Because the body does not make calcium, you must get calcium from the foods you eat. The amount of calcium needed in your diet every day is 1,200 milligrams for adults over 50 years old; 1,000 mg for adults ages 19 to 50; and 1,300 mg for children ages 9 to 18. However, in the United States, most people get only half the recommended amount, or about one and a half dairy servings per day, according to Janet Tietyen, PhD, RD, associate extension professor at the University of Kentucky's School of Human Environmental Sciences. Additionally, says Tietyen, “Women age 20 and over average only slightly more than one serving of dairy foods per day.”

“Dairy foods are rich sources of calcium,” says Tietyen. “Milk, yogurt, cheese, and frozen desserts are popular sources of calcium with 300 mg or more in a one-cup or one-ounce serving. Dairy foods with lower fat and water content are more concentrated sources of calcium.” Dairy foods also provide another nutrient, phosphorus, needed to work with calcium.

“Some vegetables, like leafy greens, contain 150 to 270 mg of calcium a serving,” Tietyen adds. Other sources of calcium include:

• Sardines and salmon with bones
• Tofu (the amount varies, so read the label before you buy)
• Almonds
• Calcium-fortified foods such as orange juice and cereals

If you can’t eat dairy foods because of lactose intolerance, Tietyen recommends trying different dairy products to see if some give you less trouble than others. For instance, yogurt might not bother you the way milk does. If you find that you can’t get enough calcium from the foods you eat, a daily supplement may help you get your minimum.

Preventing Osteoporosis Through Diet: Protein
“Protein is the next most important nutrient for bone health,” says Tietyen. Good sources of protein are:

• Meats, poultry, and fish
• Nuts and seeds
• Dairy products
• Dry beans and peas
• Eggs

Because both low- and high-protein diets can affect your body’s ability to best use calcium, eating protein in moderation is your best bet. The protein requirement for women age 19 and over is 46 grams per day; it's 56 grams per day for men of the same age.

Preventing Osteoporosis Through Diet: Other Nutrients for Strong Bones

Vitamin D is necessary for calcium absorption and consequently to prevent bone loss. The daily recommendations for vitamin D are 400 to 800 International Units (IU) for adults under age 50, and 800 to 1,000 IU daily for adults age 50 and older. People may be able to meet their vitamin D needs by getting at least 15 minutes a day of sun exposure. If you’re housebound or live in a colder climate, you may benefit from taking daily vitamin D supplements of 400 to 600 IU. If you drink milk for the calcium, you may also be getting vitamin D because it’s usually added to milk; other food sources are egg yolks, saltwater fish, and liver.

Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required to prevent bone loss. Eating a well-balanced diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds helps ensure that you’re getting what you need.

Preventing Osteoporosis Through Diet: The Food vs. Supplement Debate

Getting at least the minimum recommended amount of needed nutrients every day is most important in maintaining healthy bones and preventing bone loss and osteoporosis. Tietyen advises that you try to get your nutrients from food rather than relying on multi-vitamins. “If three or four servings of dairy foods just do not fit into your daily diet, a multi-vitamin will provide about 400 IUs of vitamin D,” says Tietyen. She also recommends taking a separate calcium supplement because calcium can interact with other nutrients.

Get to know the nutrients necessary in preventing bone loss, and make sure your diet is serving up sufficient portions of vital bone-building foods.

Vitamin B12 Deficiency Prevents Your Body

You need vitamin B12 to produce blood cells and for your nervous system (which controls pretty much everything) to function properly. In order for the body to use vitamin B12, the vitamin must bind to a protein substance called intrinsic factor, which is produced in the lining of the stomach.

A true dietary deficiency is rare, as most of us get plenty of vitamin B12 in our diets. Very high levels of vitamin B12 are found in foods like liver, clams, and other mollusks, but beef, fish, and fortified breakfast cereals are also good sources of the complex vitamin. 

“The body only needs a small amount,” explains Paul Thomas, EdD, RD, a dietitian and scientific consultant with the National Institutes of Health’s Office of Dietary Supplements. Yet most Americans consume four to five micrograms a day [of vitamin B12] — "and we only need two to three,” says Elizabeth Pash Penniman, MS, RD, LD, a dietitian with the Cleveland Clinic in Ohio. "Our body can store several years’ worth of B12.” 

Vitamin B12: Who’s At Risk for Deficiency?
As we age, the lining of the stomach produces less intrinsic factor, which can greatly reduce the body’s absorption of vitamin B12. Also, those who follow a strict vegan diet with no animal products may be at risk for developing a vitamin deficiency.
Others at risk include people with certain medical conditions that do not permit sufficient vitamin B12 absorption, such as:

• Pernicious anemia
• Crohn’s disease
• Fish tapeworm infection

Vitamin B12: Recognizing Signs of Vitamin Deficiency
The primary symptom of a vitamin B12 deficiency is a sore, red tongue. However, there are a number of other symptoms, including:

• Fatigue
• Loss of appetite
• Decreased sense of vibration
• Numbness or tingling in the hands and feet
• Sore mouth and tongue
• Weakness
• Anemia
• Poor memory, confusion, and depression in advanced cases

“If you have the signs or symptoms, I would recommend getting a blood test,” says Penniman. A blood test can usually determine the specific cause of your symptoms, many of which may be seen in other conditions, including folate deficiency.

Vitamin B12: Preventing Vitamin Deficiency
Prevention is important for people of all ages, as a deficiency can lead to anemia and, in some cases, irreversible damage to the nervous system. The most common treatment is B12 supplements given either orally or by injection, and it is generally effective.

Because we produce less intrinsic factor as we age, taking an oral supplement is recommended for people over the age of 60.
Vegans and vegetarians should also consider taking B12 supplement, either orally or by injection. “B12 comes from animal sources, so if you’re a complete vegan you should be taking a B12 vitamin supplement because you could become anemic,” Penniman says, “and so could your child if you’re a nursing mother.”
If you’re concerned that you might be at risk of a vitamin B12 deficiency, talk to your doctor about how to include more B12-rich foods in your diet and whether a supplement is right for you.

Good Sources of Potassium

Potassium is a mineral that most of us get every day through the foods we regularly eat — and that's a good thing. "Potassium is a mineral necessary for good health," explains Alexa Schmitt, a clinical nutritionist at Massachusetts General Hospital. "It aids in maintaining heart health by helping to regulate the fluid balance in the body." 

Potassium is classified as an electrolyte, which means that it carries an electric charge in your body. The body needs balanced amounts of electrolytes — including potassium, sodium, magnesium, and others — to keep the blood chemistry at the right levels so that your body can function at its best. Potassium also helps your body put the protein you eat to work, building muscle, bones, and other cells. 

Who Needs to Pay Attention to Potassium?
Even though potassium helps our bodies in many ways, Schmitt says she cannot simply make a blanket recommendation about eating more potassium. That's because different people need different amounts of potassium, depending on their overall health.
So who needs to watch their potassium intake?

• People with kidney disease are at risk of having too much potassium in the blood. They tend to retain potassium because their kidneys don't get rid of extra potassium as normal kidneys would. Hyperkalemia, or high levels of potassium in the blood, can be caused by a number of things (including certain medications and hormonal deficiencies), but kidney disease is the most common culprit. High levels of potassium can lead to irregular heartbeats. Therefore, your doctor may periodically check your potassium levels, especially if you have kidney disease.
• People with high blood pressure are at increased risk for having low potassium levels (hypokalemia) because some high blood pressure medications can deplete potassium levels in the blood. Other conditions that can cause low potassium include vomiting, diarrhea, and eating disorders. Certain laxatives and diuretics have been found to cause low potassium as well. Low potassium is characterized by weakness, fatigue, constipation, and muscle cramps. If your potassium level becomes too low, it can also affect your heartbeat. Talk with your doctor about monitoring your potassium levels if you take high blood pressure medication or have a condition that may cause low potassium.

Foods High in Potassium
Though a lot of people associate bananas with potassium, there are a number of other foods that are high in potassium, which Schmitt defines as having at least 350 milligrams of potassium per serving.

In addition to bananas, Schmitt’s high-potassium food favorites include dried apricots, cantaloupe, beets, figs, honeydew melon, and orange juice. "Cantaloupe and honeydew are great [for potassium] because people tend to eat more cantaloupe in one sitting than they would bananas or dried apricots,” she says. Other foods that are high in potassium include potatoes (with the skin on), soy products, dairy products, and meats.
Many of us already enjoy foods that are high in potassium, but if you’re worried about your potassium intake because of conditions such as high blood pressure or kidney disease, talk to your doctor or see a nutritionist. They can help you plan a healthy diet.

Say No to Soda, Yes to Healthy Drinks

Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink. 

"If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. There are a number of healthy drink choices you can make instead.

Why Say No to Soda?

• Soda is truly worthless to your body. "In my opinion, there's really one major reason to not drink soda," Gans says. "It has absolutely no nutritional value. Soda is filled with sugar and calories and nothing else." Even diet sodas — low to no calories and sugar — don’t have any redeeming virtues, nutritionally. Healthy drinks, on the other hand, have vitamins and minerals the body can use. Even plain water can rehydrate your body without adding extra calories to your diet.
• Sugary sodas contribute to obesity and diabetes. Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body's hormones. And diet soda? It may not be any better. At least one study has linked artificial sweeteners, such as those used in diet sodas, to increased appetite, greater difficulty losing weight, and a harder time maintaining weight loss.
• Soda damages your teeth. The sugar in soda coats your teeth, combining with bacteria in your mouth to form acid. Both regular and diet soda also contain carbolic acid through carbonation. These acids work to weaken tooth enamel, causing cavities and tooth decay.
• Drinking soda can weaken your bones. Most sodas contain phosphorous and caffeine, agents that are believed to contribute to osteoporosis. Experts also worry that people consume soda in place of milk or other healthy drinks, depriving the bones of calcium.
• Soda can harm your major organs. Research has demonstrated that increased soft drink consumption may be linked to chronic kidney disease, development of metabolic syndrome (a group of symptoms that add up to increased heart risk), and fatty liver, a chronic liver disease.

Healthy Drink Alternatives
Luckily, there are limitless options when choosing a healthy drink over a soda pop. Some soda alternatives include:

• Water. It is the ultimate healthy drink. "It's free in every sense of the word," Gans says. "It has no calories and it comes straight from your tap."
• Fruit juice. Gans urges you not to drink straight fruit juice, which contains a lot of sugar. "Drink some seltzer with a splash of juice for a little flavoring," she says. "Rather than drinking juice, eat a piece of whole fruit. You're also getting the fiber in the fruit."
• Milk. This is another essential healthy drink, particularly for kids. "An 8-ounce glass of nonfat milk has 80 calories and nine essential nutrients," Gans says. "You get a lot of bang for your buck."
• Tea. Whatever teas you prefer — green, black, herbal — they all have been shown to contain high levels of antioxidants, which are believed to protect the body from damage.
• Powdered drink mixes. They contain no tooth-rotting carbonation, and come in sugar-free varieties. They give your sweet tooth a fix without harming your overall nutrition.

And remember that you can always cut up some fresh fruit and pop a little into a tall glass of water for an extra flavor kick. Choosing healthy drinks over soda: Give it a try. Your body will thank you.

Tips Diet Right for Your Heart Health

For maximum heart health, you need to eat a well-balanced diet. But what does that really mean? “Try a diet low in saturated fat and high in fiber,” recommends Lisa R. Young, PhD, RD, adjunct professor in the department of nutrition, food studies, and public health at New York University. Here’s how to put such a diet in place. 

Diet for Heart Health: Get Plenty of Fiber

Fiber can help lower cholesterol levels and reduce the risk of diabetes (a risk factor for heart disease) and certain types of cancer. “We recommend about 25 grams of fiber a day, for men a bit more. It’s based on your weight,” Young says. “Most Americans eat much, much less than that. If you follow a good diet, you’ll get enough, but so many of us don’t.” 

The best way to include fiber in your diet is to eat a variety of whole grains and a mixture of fruits and veggies that have both soluble and insoluble fiber. Soluble fiber helps clear out cholesterol from your bloodstream. Good sources of soluble fiber include oatmeal, barley, dried beans, and peas; insoluble fiber is found in vegetables like beets and brussels sprouts, as well as whole-grain bread. 

Diet for Heart Health: The Role of Carbohydrates

Carbohydrates should be 50 to 60 percent of your diet. In addition to fresh fruits and vegetables, get your carbohydrates from legumes, whole-grain breads and pastas, and brown rice. Carbohydrates from these sources are considered good because they offer you nutrients, vitamins, and fiber, in addition to the calories. 

However, Young explains that carbohydrates are often vehicles for saturated fats like butter, sour cream, cream cheese, and dips and spreads. That’s not good news because saturated fat increases your LDL, or “bad,” cholesterol. So you want to watch what you put on your carbs, and how much of them you eat.

• Eat the right carbs and the right fats. While too much LDL cholesterol is bad news, replacing all the fat in your diet with carbohydrates is not the answer either. “A diet too high in carbs and too low in fats will decrease the HDL cholesterol,” says Young. The HDL cholesterol, found in certain good (non-saturated) fats, is actually good for your heart.
• Understand the role of triglycerides. Fruits and vegetables contain carbohydrates and are jam-packed with nutrients that your body needs. Other simple carbohydrates, like breads, cakes, and cookies made from white, refined flour, have less nutritional value. After we eat, our bodies turn carbohydrates, fats, and protein into triglycerides, the chemical that our cells use to give us energy. We need some triglycerides to fuel us throughout the day. But too much of this chemical has been found to increase the risk of heart disease. “It depends on the type of carb,” Young says. “White bread, for instance, elevates the triglycerides.”

Diet for Heart Health: Vitamins for the Heart
While many people swear by vitamins and supplements, there’s not much evidence to support the idea that any particular vitamin is good for the heart. “There was a lot of talk about vitamin E, and it didn’t really pan out,” Young says, “and the folates, B-6, B-12 — these vitamins didn’t pan out either.”
“As they say, there are no quick fixes and no miracles,” Young adds. Most of us can get all the nutrients our hearts need from a well-balanced diet — full of fresh fruits, vegetables, and whole grains.

Foods that Reduce Bone Density

You probably know that calcium and vitamin D are needed to build strong bones. But what you may not know is that there are certain elements in your diet that can actually reduce bone density, increasing your risk for osteoporosis. 

Diet and Osteoporosis: Too Much Protein May Lower Bone Density

You need protein to build strong bones, but when you eat too much protein, your body produces chemicals called sulfates that can cause calcium to leach out of the bones. This effect on bones is more likely to occur with animal protein than vegetable protein. In the recent Nurses Health Study II, conducted by Harvard Medical School, 116,686 women were followed for 10 years. The researchers found that women who ate red meat at least five times a week were more likely to have a bone fracture than women who ate red meat only once a week. 

Diet and Osteoporosis: The Role of Caffeinated Drinks

In a recent study of 31,527 Swedish women ages 40 to 76, conducted by the Swedish Department of Toxicology’s National Food Administration, researchers found that women who drink 330 milligrams of caffeine or more a day — the equivalent of about four cups of coffee — have an increased risk of bone fractures. This risk was especially noted in women who had a lower consumption of calcium. The researchers did not find an association between tea consumption and an increased risk for bone fractures. One reason could be that the caffeine content of tea is typically half that of coffee. 

The recent Framingham Osteoporosis Study measured the bone mineral density in the spines and hips of 1,413 women and 1,125 men against the frequency of their soft drink consumption. The researchers concluded that cola and diet cola beverages (though not other carbonated drinks) may cause bone loss in women and may involve not just the caffeine, but the phosphorus in colas, too. “It may be that the connection between colas and bone loss is due in part to the substitution of soda for milk, decreasing calcium intake,” says Kristine Cuthrell, RD, research nutritionist and project coordinator, Cancer Research Center of Hawaii, University of Hawaii in Honolulu. 

Diet and Osteoporosis: The Retinol Form of Vitamin A

In the Nurses Health Study II, researchers found that women taking vitamin A in doses exceeding 3,000 micrograms (mcg) a day were twice as likely to suffer a hip fracture than women who take 1,500 mcg or less a day of vitamin A. Although vitamin A is necessary for bone growth, too much of the retinol form of vitamin A interferes with vitamin D absorption, which, in turn, causes bone loss. The retinol form of vitamin A can be found in such animal-source foods as liver, egg yolks, and dairy products as well as dietary supplements. The beta carotene form of vitamin A, found in plant sources such as carrots and sweet potatoes, has not been linked with a negative impact on bone health. 

Diet and Osteoporosis: Other Factors That May Raise Your Risk
Other dietary factors that can impact bone density include:

• Sodium. Too much sodium in your diet can cause you to excrete calcium in your urine and perspiration. Sodium is found in table salt and many processed foods.
• Oxalates, another form of salt found in some foods, can prevent you from absorbing calcium if the oxalates and calcium are contained in the same food product. Spinach, rhubarb, and sweet potatoes contain oxalates. Although these foods can play a role in a healthy diet, they should not be considered sources of calcium. Fortunately, oxalates do not interfere with the absorption of calcium from other foods eaten at the same time as the oxalate-containing foods.
• Wheat bran. The only food known to reduce the absorption of calcium when eaten at the same time as calcium is 100 percent wheat bran. If you take calcium supplements, foods containing wheat bran should be eaten two or more hours before or after taking the supplement.
• Alcohol. Excessive drinking of alcoholic beverages is also associated with lower bone density because alcohol interferes with the absorption of calcium and vitamin D. To lower your risk for osteoporosis, limit your intake of alcohol to one drink a day.

Diet and Osteoporosis: Rebalance With Fruits and Vegetables

“A diet low in fruits and vegetables and high in animal protein and carbohydrates, will tend to result in mild acidosis which, over time, can contribute to significant bone loss,” says Cuthrell. “Neutralizing an acid-producing diet, which can be done by eating fruits and vegetables, may be an important key to reducing bone loss while aging.” 

Eating a well-balanced diet can be tricky when you are trying to keep your bones healthy. However, getting the recommended amount of calcium each day to offset any loss of calcium caused by any other foods you eat will go along way to preventing bone loss.