Human Breathing Disorders: Lung Diseases Reduce Respiratory Efficiency And Capacity

The key physiological role of the lungs is gas exchange, swapping oxygen for carbon dioxide, to ensure the proper functioning of every cell in the body. Any disorder or disease that inhibits this process impacts an individual’s overall health by increasing the respiratory rate and decreasing the oxygen saturation of the blood. Lung diseases, or breathing disorders, can be broken down into three categories: infection, destruction, and obstruction.

Acute Breathing Disorders – Respiratory and Lung Infections

Respiratory infections are usually an acute, rather than chronic, occurrence, though other respiratory conditions and lung disorders can make a person prone to infections within the respiratory tract. Respiratory infections include:

  • Influenza – viral infection of the respiratory system that can cause bronchial inflammation and increased mucus production.
  • Pneumonia – bacterial infection of the lungs, most often caused by Streptococcus pneumonia, and sometimes a secondary infection of influenza.

See the World Health Organization for more details about acute respiratory infections.

Obstructive Respiratory Disorders

Obstructive disorders can be due to traumatic injury or chronic illness, which then leads to destruction of the lung tissue. The simplest obstruction that leads to hampered breathing is likely choking, when a foreign object becomes lodged in the windpipe and prevents air from moving into or out of the lungs. Physiological versions of this mechanism involve the inability of the lungs to regulate the intrapulmonary pressure, blocking air flow into the lungs.

Obstructive respiratory disorders include:

  • Pulmonary edema – accumulation of fluid in the alveoli, which is often the result of congestive heart failure.
  • Tension pneumothorax – traumatic injury results in the presence of air in the potential pleural space, increasing the negative pressure necessary for breathing to atmospheric pressure and resulting in a collapsed lung.
  • Respiratory distress syndrome of the newborn (hyaline membrane disease) – lack of pulmonary surfactant at birth, preventing the lungs from inflating. Seen most often with premature births and is outgrown.
  • Asthma – inflammatory reaction to an allergen or infection that results in bronchoconstriction and excess mucus secretion, restricting air flow to the alveoli in a way that, over time, can result in the breakdown of lung tissue.
  • Bronchitis – irritation and inflammation of the airway due to infection or long-term exposure to irritants (chronic bronchitis).

Destruction of the Lung Tissue

Chronic disease often results in the destruction of the tissue affected, and the lungs are no exception.

  • Spontaneous pneumothorax – presence of air in the potential pleural space in the absence of trauma, likely due to alveolar rupture during the course of chronic lung disease, resulting in a collapsed lung.
  • Emphysema – degenerative disease in which the elastin in the alveoli breaks down, resulting in a loss of lung tissue elasticity, making the normally passive exhalation an active process.
  • Interstitial lung disease and fibrosis – sometimes called honeycomb lung, the lung tissue scars during the course of various disease and inflammatory processes due to aberrant healing, resulting in irreversible alveolar damage and loss of elasticity.

Chronic Obstructive Pulmonary Disorder (COPD)

Consisting of the properties of all three categories, COPD is a gradual and progressive disease in which the airways become obstructed, inflamed, and damaged, leading to dysfunction and destruction via emphysema and chronic obstructive bronchitis. This chronic condition is often associated with long-term exposure to air pollutants and cigarette smoking.

Check More: Save Baby Girl With Congenital Heart Defects: Fight For Female Baby With Coronary Artery And Renal Disease.

Save Baby Girl With Congenital Heart Defects: Fight For Female Baby With Coronary Artery And Renal Disease

Four volunteers broke into a hospice to take a baby girl away from her father to save her life, according to a February 5th statement of the Tianjin-based hospice.

The baby girl was born late January with birth defects, including congenital valvular heart defect, coronary artery disease, imperforate anus, and renal disease. After a family meeting, the baby’s father and relatives finally decided to give up the treatment and let the baby die.

Volunteers knocked the family’s door to help the baby. But the father and relatives still insisted to let the baby die. The baby lay on the bed of a local hospice without any treatment and relied on a little bit of sugar water.

Why Father Let Baby Die

The baby girl’s father told January 4th a local newspaper that the family decided to give up his daughter’s life for two reasons:

  • The situation is too complex and serious. There is no guarantee that the baby girl can be cured, and her father did not want to see what had tortured her daughter for 13 days repeat again.
  • Even if the treatment is successful, the baby girl will still face many problems such as lifelong defects and discrimination. The father was afraid that these problems would afflict his baby in all her life.

Controversy over Euthanasia of Baby with Congenital Disease

This event aroused huge controversy in the last few days, for many people thought that it is too cruel to let the baby girl die, especially when her mother still did not know the family’s decision – the father said that he did not want to hurt his wife.

You may check : Sarcoidosis: Affecting African Americans More Frequently.

“Though the prognosis of the baby girl is grim and the treatment risky, I think that we still need to give her a chance to live,” said local resident Lei Na.

Fight for Congenital Disease Baby

February 5th morning four volunteers broke into the hospice and took the baby girl away from her father. Police and the baby girl’s father followed the “kidnappers” and caught up with them in a Beijing-based hospital. After negotiation the father agreed to leave the baby girl in hospital and let the four volunteers take care of his daughter for one week.

Now the baby girl is still in danger, according to Shui Yao, one of the volunteers.

Today many families suffer from congenital heart diseases. According to the American Heart Association, there are around 32,000 babies born with some types of congenital heart defects each year in the United States.


Sarcoidosis: Affecting African Americans More Frequently

Sarcoidosis is a chronic inflammatory disease that damages tissues and organs. It is classified as a systemic disease because it affects multisystems throughout the body. It primarily affects people between the ages of 20 and 30 years old. Medical research has not yet determined what actually causes sarcoidosis. At one time it was solely classified as an autoimmune disease. But research now is looking at possible other causes.

The chronic inflammation process of sarcoidosis gradually destroys good tissues and organs, resulting in lumpy structures, known as noncaseating granulomas. A granuloma is a collection of macrophages, the cells that work in the body’s behalf to fight off pathogens. A noncaseating granuloma is a granuloma in which the macrophages remain alive, and do not die. The job of macrophages is to destroy any foreign tissue. In an autoimmune disease, these macrophages attack good body tissue and organs, reacting as if they are pathogens. Noncaseating granulomas can form inside and/or outside of the body. If they form on the skin surface, this disease is called Cutaneous Sarcoidosis.

In the United States, sarcoidosis is more prevalent among the African American race, presenting 10 times more common in blacks, and occurring two times more frequently in black females than in black males. Medical research believes that this prevalence of disease frequency is due to both genetic and environmental factors. According to the Federal Government Source for Women’s Health Information, autoimmune diseases show the following trend in women:

  • Affecting women in their childhood years.
  • Family history.
  • Environmental chemicals exposure: sunlight, solvents, viral/bacterial infections.
  • Certain ethnic groups – African Americans, Hispanics, and Native Americans.

Signs and symptoms of sarcoidosis

In greater than 90% of cases, sarcoidosis primarily affects the lungs:

  • Dry cough
  • Shortness of breath
  • Chest pain

Other symptoms of may include:

  • Tiredness
  • Enlarged lymph nodes/tenderness
  • Neurological changes (memory loss, personality changes, stroke)
  • Weight changes (usually weight loss)
  • Watery eyes/soreness,
  • Discoloration to skin/ulcers

Diagnosing and Treatment for Sarcoidosis

Sarcoidosis is a diagnosed by excluding other possible diseases. This may involve obtaining a thorough patient history, lab work, chest x-rays and CT scans to visualize the presence of granulomas in various organs. Lymph node and skin biopsies may also be used to help differentiate this disease from others. Once diagnosis is confirmed, treatment of this disease will vary because of individuality.

Read Also: Managing Acid Indigestion: Changes In Lifestyle Can Often Improve Symptoms.

In most cases, sarcoidosis lasts between one and three years. If organs that are not affected by this disease, no treatment is necessary. In other cases, the condition may become chronic and it could last for many years, resulting in permanent lung damage. In this situation, the primary objective is to reduce the inflammation of the lungs by steroid administration to prevent further damage and to promote adequate airway exchange.

Many people live successful lives with sarcoidosis. The key to this success is staying connected with a primary healthcare provider for guidance and treatment. Getting regular check ups is imperative and allows you to stay on top with managing this disease. A chronic disease can be draining because it is a constant challenge to deal with. The National Institution of Health is aware of this and has provided a website to provide information and to assist people who are living with this disease.

If you or someone you know has sarcoidosis, please reach out and take advantage of the help that is available. There is no need to face this disease alone.

Managing Acid Indigestion: Changes In Lifestyle Can Often Improve Symptoms

Characterized by burning discomfort in the central core of the body and gassiness, acid indigestion is a common malady with even its most severe form, gastroesophageal reflux disease (GERD) , affecting more than one-quarter of the US population. It is so often accompanied by hiatal hernia that in 2007 the National Institutes of Health referred to hiatal hernia as “a normal finding in otherwise healthy people over age 50.”

Lifestyle causes of gastric indigestion include whatever puts undue pressure or irritation on the upper stomach and lower esophageal sphincter (LES). Eating too much or too quickly, poor mastication, ingesting foods, fluids, or medications that cause gas build up or act as gastric irritants, wearing too-tight clothing, lying down too soon after eating, obesity, pregnancy, and smoking can all contribute to gastric indigestion.

Easy Steps to Improve Digestion

While it is important to see a licensed health care provider for appropriate diagnosis and treatment of any on-going indigestion, there are lifestyle-related changes people can make to minimize irritation to the upper stomach and LES. These include:

  • Eating mindfully. Take time to chew well and savor foods.
  • Pausing to give thanks, relax, and focus on eating before beginning to eat.
  • Eating and drinking less. Keep the stomach less than three-quarters full to give it room to do the work of digestion.
  • Avoiding irritating food combinations such as meats with breads.
  • Avoiding putting pressure on the stomach.
  • Elevating the head of the bed about three-to-five inches by putting blocks under the headboard legs.

“Let Food be Your Medicine”- Hippocrates

Eating a diet about half of which consists of whole grains and protein-rich foods in approximately equal proportions; about a third of which consists of vegetables, herbs, and spices; about a fifth of which consists of high quality fats like olive oil, sesame oil, and ghee; and the remainder of which consists of foods such as fruits and fruit juices has been shown to alleviate symptoms of gastric indigestion for many people. Herbs and spices such as caraway seeds, cardamon, dandelion root, goldenseal, slippery elm, and sweet basil have been reported to help relieve some cases of acid indigestion.

Because red meats can trigger inflammatory processes and cow’s milk contains lactose which many people cannot digest, cow products may be best avoided by people suffering from acid indigestion. Low quality fats and oils in combination with refined grains not only increase acid indigestion for many people, the combination is also implicated in obesity, high cholesterol, and atherosclerosis. Other products highly implicated in acid indigestion which are usually best avoided include alcohol, caffeinated foods and beverages, carbonated beverages and tobacco.

Medical Treatment for Acid Indigestion

Persistent or severe symptoms of acid indigestion may require allopathic treatments beyond lifestyle change. Medications a physician may prescribe include antacids containing mineral salts to absorb gastric acid; histamine-2 (H2) receptor blockers to block stomach inflammation; foaming agents to prevent reflux; proton-pump inhibitors (PPIs) to block stomach acid secretion; or prokinetics to strengthen the LES and cause the stomach to empty more quickly. While considered relatively safe, these medications can have side effects ranging from mildly inconvenient, such as nausea, to dangerous, such as heart arrhythmias.

Check Also: Kool-Aid For The Environment; Kool-Aid For Health.

Surgery may sometimes be required for treating severe gastric indigestion. The most common surgeries for treating gastric indigestion include repair of hiatal hernia, and a variety of surgeries performed to strengthen the LES. Because there are risks inherit in any surgical procedure, healthcare providers will usually recommend lifestyle changes and other treatments before resorting to surgery.

Lifestyle Changes for Acid Indigestion Relief

Acid indigestion encompasses a group of lifestyle related disorders which may respond well to lifestyle changes. An attitude of respect for one’s stomach and digestive needs can go a long way in managing symptoms of acid indigestion. Many people find digestion improves when they choose balanced food combinations, relax before eating, focus on eating, eat less to give the stomach room to do its work, avoid stomach pressure, and stay upright after eating.

Some herbs may be helpful in soothing the stomach. A licensed health care practitioner should be seen for any on-going symptoms of acid indigestion. A variety of medications are available which can help manage acid indigestion. In persistent or severe cases, surgery may be recommended by one’s health care provider.

Kool-Aid For The Environment; Kool-Aid For Health

For many Americans the word “Kool-aid” brings to mind pleasant memories of long, hot summer days and fun backyard barbecues. A pitcher, a packet, and some sugar yields a satisfying beverage treat for a whole patio full of people. The drink mix originated during the Depression years of the 1930s and today’s consumers have rediscovered it for its value and its benefits to the ecology and general health.

Kool-aid is an Economical Soft Drink choice

The packets of Kool-aid come in a wide array of flavors and generally sell three for a dollar. Each packet yields two quarts of beverage. In contrast, a two-liter bottle of store brand soda checks in at well above a dollar, with an added return value in many states. The cost of sugar to sweeten Kool-aid adds a nickel to the price per envelope cost.

Find interesting facts about Kool-aid history and its inventor Edwin Perkins in the Hastings Museum.

Beyond the obvious costs at the checkout register, there is the cost of refrigeration for soda bottles. True, they can be stored warm in a cabinet and then served in glasses with ice cubes, but they still take up much more space than the small, thin packets.

The True Costs of Plastic bottled and Aluminum Canned Beverages

The production of a bottled or canned soft drink is a resource-intensive process. Energy and raw materials are needed for the PET plastic used for the bottles and the aluminum for the cans. These mountains of beverage pallets must be warehoused and then loaded onto gasoline guzzling trucks for retail delivery. For the plastic bottles the oil needed to produce them packs a double whammy.

A single plastic bottle or aluminum can added to the waste stream may not seem like such a burden but over the past few decades, billions and billions of them have brought dire consequences. They clog landfills and contribute to a massive garbage patch in the middle of the Pacific Ocean (Good Morning America featured the Pacific Ocean Garbage Patch in a recent video feature).

Healthwise, Kool-aid Makes Sense

Beyond hydration, the typical can/bottle of soda or sport drink offers virtually no health benefits. Many contain forty-two grams of sugar in a twelve ounce serving. This is equal to fourteen packets of restaurant style sugar. And no, the sugar in sodas and other drinks does not come from a cane. Since the late 1970s beverages have been sweetened with a compound known as high-fructose corn syrup, or HFCS. This chemical derives from processed and distilled corn husks, and as study after study has shown, plays havoc with glucose levels and metabolic rates.

With Kool-aid, the consumer can control both the type and the amount of sweetener. The package directions call for one cup of sugar to yield two quarts of beverage but of course this can be lessened. Even the lowest-priced, bargain aisle package of white cane sugar is better than HFCS, but raw cane sugar offers an even more natural sweetener. Finally, Kool-aid as produced does provide the ten percent recommended daily allowance of Vitamin C. Clever consumers have even added other vitamins to their preparations.

You may check: Genetic Markers For Heart Disease: Why Genetic Factors May Increase Heart Attack Risk.

Kool-aid: Now more than Ever

Edwin Perkins originally named his creation “Fruit Smack” and shipped the product in small glass bottles.

Problems with breakage led him to dehydrate the mixture and ship it in the packet form which has lasted for seventy-five years. Kool-aid makes fun beverage consumption a process of reuse and renewal since washable pitchers and glasses are used. As green consciousness and health concerns escalate, Mr. Perkins’ relatives have seen his humble product enjoy a renaissance.

Genetic Markers For Heart Disease: Why Genetic Factors May Increase Heart Attack Risk

Heart disease is caused by a variety of factors. The most common form of heart disease is coronary artery disease (CAD), which can be controlled with medication and lifestyle changes. High blood pressure, high cholesterol and obesity also increase the risk of heart disease. There are also some genetic factors that may predispose individuals towards heart disease.

LDL Cholesterol and Heart Disease

Varying factors associated with cholesterol, including the presence of lipoprotein(a), (a specialized form of LDL), low LDL (levels below 30 mg/dl) and small LDL (smaller particles of LDL that can more easily penetrate arterial walls) are all genetically-influenced factors that can contribute to heart disease. LDL stands for low density lipoprotein and is a protein responsible for transporting substances to cells. It can build up in the walls of blood vessels and eventually block arteries.

Read More: Simple Diet Changes For Greater Weight Loss Results.

HDL Cholesterol and Heart Disease

Variations in a gene called PON1 may be responsible for either high or low levels of HDL, or “good cholesterol.” HDL stands for high-density lipoprotein. High levels of HDL can help protect against heart disease. Genetic factors may predetermine an individual’s levels of PON1 and therefore may be indicative of heart disease risk or conversely, of a more protective level of PON1.

Genes and Heart Disease

Scientists have discovered gene sites that appear to affect the likelihood of heart disease. According to the journal Nature Genetics, nine specific genes are associated with a higher risk of heart disease. While more research is needed regarding how these specific genes influence heart disease, individuals who carry these genetic markers may wish to work closely with their doctors. Speak with a doctor regarding any questions.

Considerations About Traditional Markers for Heart Disease

According to a January 2010 article in the Journal of the American Medical Association entitled “Association Between a Literature-Based Genetic Risk Score and Cardiovascular Events in Women,” traditional methods of determining heart disease risk, including lifestyle and family history, were more accurate at predicting heart disease than genetic markers. Patients with genetic markers should continue to work with their doctors to create a health plan but knowledge of genetic influences is not enough to predict heart disease risk or rule out the possibility of future heart disease.

Heart Disease and Genetic Factors

Scientists have recently discovered nine specific genetic markers that may predispose certain individuals towards a higher risk of heart disease. These factors, in combination with other factors such as family history, lifestyle and body weight, may make it more likely that some individuals will develop heart disease. To find out if you possess these genetic markers, speak with your doctor about testing.

Simple Diet Changes For Greater Weight Loss Results

Sometimes making drastic changes overnight to your diet can seem somewhat daunting, which is why maybe you should make simple diet changes for weight loss results. Not only does this include making changes to exactly what you eat but also how you prepare your food. A healthy weight loss eating plan is easier to follow than you may first think, but for those who are resistant to changes, do these in small increments and over time your whole diet will be much more healthy and lower in calories.

And sometimes you and your family may not even be able to tell the difference between the higher fat meals as compared to the more healthy meals. Plus, even if you can, over time your palate will adjust. Trust Me. And you will wonder why you ever ate the other high fat, low nutrition stuff in the first place.

So here is my list of Simple Diet Changes for Greater Weight Loss Results:

Choose leaner cuts of meat.

Most everyone knows that chicken, turkey, and pork are leaner meats than the red meat variety. But do you know which red meats are okay to eat in moderation without blowing your diet? According to the government guidelines, a serving qualifies as “extra lean” if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as “lean” if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. Use this guide to help you choose lean cuts of beef.

Craving something fried?

You don’t have to submerge your food into a vat of fat to get the crunchy fried effect. Just use some nonstick cooking spray instead. By now I am sure you know that the skin on chicken and turkey is high in saturated fat. So just remove it before eating. You can still cook the meat with the skin to help keep in the moisture and flavor, but once it is done, take off that skin and throw it away. No matter how hard that may be Use 95/5 ground turkey in place of ground beef in your recipes. I changed out our old hamburger for leaner ground turkey in my family’s spaghetti, chili, tacos, and meatloaf and they did not bat an eye.

You may read: The 5 Best Fruits For Weight Loss.

Got a craving for muffins?

Well omit half a cup of the fat and substitute one cup of applesauce or three very ripe mashed bananas instead.

Everyone knows that salads are a healthy meal choice.

However, when you drown it in dressing, this healthy meal turns unhealthy real quick. Instead of pouring dressing all over your salad, dip your fork in the dressing before spearing your salad. Another alternative is to use red wine vinegar and grated Parmesan cheese in place of the dressing all together.

Want a healthy, high fiber snack?

How about some air-popped popcorn? You can also pop your own corn in the microwave in a paper lunch bag. Then just spray with spray butter and add some pepper or garlic for a tasty and satisfying snack.

Instead of using a whole egg in recipes, use two egg whites instead.

An egg yolk has about 5 grams of fat and 200 mg of cholesterol (although cholesterol from eggs is not the same as cholesterol from other foods).

Eat fish at least twice a week.

Unlike beef, you want to choose a fatty fish that is rich in omega-3 fatty acids. These fatty acids boost heart health by lowering triglycerides and blood pressure, thus reducing your risk of a heart attack. Plus it has been shown that these fatty acids also help the eyes by providing the oily substance needed to keep our eyes moist. But even if you don’t like fish, you can get omega-3 fatty acids from flax seeds, soybeans, pumpkin seeds, walnuts, and soy nuts.

Love the taste of butter but not the calories?

If you like to put butter on your veggies, use spray butter instead. You can also use it for making grilled cheese sandwiches and flavoring popcorn.

So there are simple diet changes for greater weight loss results. Remember, making small changes over time can really add up.

Slim Fast Diet – My Final Verdict

The Comme J’Aime Diet and its associated meal replacement products are among the most popular diet-related merchandise on the market today, as has remained so since its conception in 1977.  Part of the key to its success may be the fact that, compared to diets like Atkins and South Beach, Slim Fast is extremely conventional, and easily endorsed by doctors and nutrition experts across the country.

Slim Fast emphasizes the four components of healthy weight loss that are most widely accepted nutrition, specifically reducing portion sizes, eating a sensible variety of foods, exercise, and readily available live support for those with flagging willpower.

In order to help with portion control and limiting calorie intake, Slim Fast introduced a proprietary line of milkshakes and meal bars. These are designed to be used twice a day to replace meals in the initial weight loss phase of the diet, and once a day after that during maintenance.

These specially formulated products contain a balance of all the required food groups, ensuring that the dieter maintains a healthy nutritional status at all times. The program is also designed to provide a caloric intake that will produce a corresponding weight loss of one to two pounds a week, exactly what most doctors recommend.

For these reasons, experts are usually able to recommend Slim Fast for long-term use without much hesitation. As an added bonus, the meal replacement products contain a special blend of ingredients that decrease hunger pangs and enable followers to get through to the next meal.

The precepts of the diet are so sound that they have not changed much over the years, though some concessions were made to the low-carb craze of the early millennium when Slim Fast introduced their Optima line of products, which contain about forty-five percent less sugar than the regular shakes and bars.

While Slim Fast is indeed one of the soundest weight loss products around, there are some caveats. To begin with, the diet adds to the weekly grocery users must drink two shakes and eat two bars per day, in addition to spending money on ingredients to make their own dinner. If you aren’t able to buy the products in bulk, these purchases can really add up over the time it takes to lose a significant amount of weight.

The convenience of not having to prepare ones own food and be careful with what to prepare also requires a tradeoff. Slim Fast has, over the years, introduced a variety of flavors and lines of products. However, for the person who is trying to lose more than fifty pounds and who expects to be on the program for twenty-five or more weeks, eating a rotation of these items four times a day every day will most likely evolve into torture.

Most people complain that even if they manage to stomach the same thing day in and day out, the tiny meal replacement bars and even the shakes are not very filling at all, despite Slim Fasts claims of their special blend of appetite reducing ingredients.

Read More: The Difference Between Starvation And Healthy Diet Plans.

This brings us to our final points. The ingredients listed on the back of a Slim Fast Optima chocolate shake are as follows: Fat Free Milk, Water, Sugar, Cocoa (Processed with Alkali), Vitamins & Minerals Blend (See Product Details), Canola Oil, Fructose, Gum Arabic, Calcium Caseinate, Cellulose Gel, Potassium Phosphate, Soybean Lecithin, Cellulose Gum, Monodiglycerides, Carrageenan, Maltodextrin, Artificial Flavor, Sucralose (A Nonnutritive Sweetener), Dextrose, Citric Acid, Sodium Citrate.

First, it must be pointed out that Slim-Fast products contain dairy and soy, and are not at all suitable for people with sensitivities to these foods. Furthermore, artificial sweeteners are used to reduce the number of calories in the products.

The jury is still out on whether or not these substances are actually safe. And finally, who really wants to eat things like cellulose gel and sodium citrate anyway, when they can simply and cost effectively prepare sensible portions of natural foods in their own homes anyway.

The Difference Between Starvation And Healthy Diet Plans

If you’re reading this article, I’m sure you’ve tried any number of diet plans before and not a single one worked. Or maybe one worked for a while, but then you gained it all back.

There are too many options out there that simply don’t work, or won’t work over the long haul. And there is a difference between starvation and healthy diet plans. One of the biggest problems with most diet programs is simply their refusal to work with the patient rather than enforcing their ludicrous demands on them. You don’t necessarily have to reduce the amount of food you are eating when you diet.

In fact, sometimes you supplement your diet with more nutritious items, like fruits and veggies. One of the benefits to this style of dieting is that you’re not depriving yourself. If you eat chocolate ice cream a couple times a week, you’re far less likely to wind up in the kitchen at 2:30 in the morning chowing down on an entire box of ice cream.

Read Also: The 5 Best Fruits For Weight Loss.

By denying yourself, you’re building up an appetite in yourself that will eventually blow up and end up back in the kitchen, eating way more crap than you should be. Most often, what you do with a diet is not so much losing quantities of food as it is making sure to include more quantities of healthy foods. You like cheese cake? By all means, have a slice. Don’t do it every single day after every single meal, but there is no reason you can’t enjoy your favorite dessert on a regular basis.

There are many extreme diets out there. There is one school of thought that for whatever reason believes that if you eat nothing but carrots you will somehow magically become healthier. While it is true that eating carrots is indeed healthy for you, too much of any one thing can cause serious problems. Carrots are no different – you can actually overdose on the vitamin content.

There are so many theories about quick fix forms of dieting, but how many of them stick around for a long time? Not many, if any. If a diet sounds extreme, if it sounds like it would wreak havoc on your taste buds because it’s serving you a bowl of rice with some pineapples on it three times a day, then just walk away.

Don’t bother with diets that will cause you mental anguish – stick with healthy diet plans that will perform for you over the long haul.

The 5 Best Fruits For Weight Loss

A balanced diet is an essential part of any effective weight loss plan, and fruit is just as essential as vegetables, whole grains, and dairy. In fact, men and women who added fruit to their daily diet lost nearly half a pound over a four year period. That may not sound like much, but the right intake of the right fruits can really help to support healthy weight loss. The U.S. Department of Agriculture recommends a serving of fruit with every meal, but knowing which fruits provide the most fat-burning and appetite-suppressing potential can be tricky.

Here’s a look at five of the fruits that best promote weight loss.

1. Grape fruit

Perhaps the fruit most commonly identified with weight loss is the grapefruit. This super food contains just 36 calories per half-grapefruit serving, along with zero grams of fat. And not only does it barely weigh in on a daily calorie count, it is also full of Vitamin C. According to World’s Healthiest Foods, grapefruit contains 78 percent of your daily Vitamin C requirement and may even be associated with fat loss.

Grapefruit also helps regulate insulin function, as evidenced in a 2006 study published in the Journal of Medicinal Food. Individuals that ate half a grapefruit before each meal showed healthier insulin levels than those in a placebo group, and also lost more weight—by nearly one kilogram. The best time to eat half a grapefruit is in the morning. Breakfast is already vital to weight loss, and filling that mealtime with a grapefruit is a great way to kick off the day and start up the metabolism.

2. Watermelon

The symbol of summer, watermelon may also have potential as a symbol of weight loss. Watermelon is aptly named as it is full of water and can keep the body hydrated on a hot summer’s day. And with more water comes more weight loss. According to the American Dietetic Association, drinking just one or two glasses of water before every meal will decrease your caloric intake for that day by 13 percent. Watermelon is also only 30 calories per 100 grams, making it a great snacking option. Its electrolyte properties also make it a natural choice for supporting energy levels that may become depleted during exercise.

3. Papaya

Exotic fruits like the papaya are another great choice in aiding in weight loss. Papaya skin contains an enzyme called papain, which improves digestion and therefore quickens the metabolism. And, like grapefruit, papayas contain a high concentration of Vitamin C. They also provide high quantities of folate, potassium, Vitamin A, Vitamin E, and Vitamin K. These vitamins regulate everything from digestion to muscle building, which is an important part of becoming slimmer. Papayas are high in fiber, as well, and can be a filling snack on a hot day.

4. Apples

Apples not only keep the doctor away—they also provide a high source of fiber. In fact, a single apple provides about 15 percent of your daily recommended intake. Fiber is vital in filling the stomach and keeping it satisfied. By expanding in the stomach, it pushes against the lining and sends signals to the brain that the body no longer needs food. And, because it takes more time to break down than other food substances, it increases the metabolism and gives off more energy.The best way to eat apples is as a snack replacement. With just 81 calories per average-sized apple, that’s a pretty good deal.

5. Berries

Strawberries, raspberries, blueberries, and blackberries are fruits that are also high in fiber. And, because they’re sweeter than most other healthy foods, they satisfy cravings for sugary things. And with about 83 calories per cup, there’s a big benefit in terms of keeping caloric intake under control. Like apples, the high fiber content of berries keeps the stomach satisfied and overeating at bay.

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And because they contain a high amount of antioxidants and phytonutrients, they also keep the body healthy. Antioxidants don’t play a direct role in fat burning like other natural substances, but they do operate as damage control when the body is losing weight. That’s because as fat breaks down, free radicals and other harmful toxins are released into the body, which could compromise the immune system. Antioxidants neutralize these free radicals and keep the body operating normally. Berries too make a great snack, and if they are out of season, frozen quantities are always available.

Ways to Incorporate Fruit Into Your Diet

Of course, sometimes it can be difficult to incorporate fruit into every meal of the day—especially for people living the corporate lifestyle who have little or no time for meal preparation. Luckily, there are a few ways to get the proper intake of fruit without the sacrifice of too much time.

The first is to purchase dried fruit.

Dried fruit has a much longer lifespan than fresh fruit and can be packed in a lunch very easily. It also has four times the energy density of fresh fruit, which means the body will have an extra boost it wouldn’t otherwise receive.

The second—and perhaps even simpler—way to support a weight loss plan with fruit is through a fruit-based diet pill.

There are plenty on the market, promising a natural route to weight loss through dried fruit extracts. One of the most popular is the Lichi Super Fruit Diet Pill.

Make sure to read an unbiased Lichi Super Fruit Diet Pill review before purchasing it, however. Beyond that, paying attention to which fruits are in season and taking advantage of discounts at the local supermarket will give any diet an extra boost.