柠檬汁和辣椒饮食

这个“排毒”饮食计划已经存在了几十年。名人发誓它的瘦体和快速减肥。由于National Center for Complementary and Integrative Health (NCCIH)指出，there isn't any evidence that detox programs, cleanses and other fad diets work。你可能会失去了几磅，但只是因为这些减肥计划是非常低热量。

阅读更多：How to Detox in 3 Days Without Juicing

The Master Cleanse has two phases. First, you must clean up your diet and gradually transition to liquid foods. Next, you must drink a自制的“排毒”饮料for at least 10 days. This concoction consists of purified water, lemon juice, cayenne pepper and maple syrup, according to the official师父净化website.

喝六18个眼镜of this mixture daily. Solid foods are off limits. Some dieters drink up to 26 glasses per day or follow this plan for months in a row. Its proponents claim that it's possible todrop a whopping 20 pounds在短短的10天。

如果你有便秘的挣扎，你可以喝herbal laxative tea睡前或开始新的一天盐水。10天之后，你就可以慢慢重新引入固体食物到你的饮食。

这排毒计划也被称为Lemon Juice and Cayenne Pepper饮食或柠檬水清洗。Several versions exist, but they all have one thing in common:you must live off lemon juice and give up solid foods for a minimum of 10 days。如果你知道一两件事有关营养，也不会带你就意识到这种做法是错误这么多层次。

As its name suggests, the Master Cleanse diet is a detox plan. It claims to rid your body of toxins and speed up weight loss.

不幸的是，没有研究已进行评估人类排毒饮食的效果，如在2014年12月审核出版的报告杂志人类营养和饮食的。你的身体拥有自己的排毒机制,所以这些饮食计划并不真正有意义。

由于英国营养师协会指出，the human body continually breaks down and eliminates toxins, dead cells and metabolic waste through the skin, liver, kidneys and other organs. Your liver, for example, is responsible for酒精代谢和排泄。

Some people claim that they feel a lot better while on a detox plan. These diets eliminate processed food, red meat, soft drinks, alcohol and other foods or beverages that can take a toll on your health. At the same time, they encourage proper hydration.

通过使这些改变，你会觉得更有精力，享受更好的消化，甚至失去了几磅。但是，可以达到同样的效果，而不诉诸potentially dangerous dietsthat promote starvation.

阅读更多：The Most Dangerous Diets Ever

柠檬汁和辣椒饮食也索赔facilitate weight loss。This statement is actually true. With the Master Cleanse, you'll limit your calorie intake and live off lemon juice for 10 days or more.

然而，限制卡路里过于严厉将最有可能导致肌肉损失，而不是脂肪损失。Additionally,the lost weight will come back一旦你恢复正常饮食。

一项小规模研究84名绝经后妇女进行，并发表在杂志营养Research2015年5月评估了柠檬排毒饮食的影响。相比于对照组无论是安慰剂组和谁每天食用柠檬排毒果汁一周减肥减掉的体重更多，体内脂肪和英寸他们的腰围。他们也经历了血清胰岛素，瘦素和脂联素水平的荷尔蒙，影响食欲和体重有较大减少。

这些发现表明，柠檬排毒计划可减少脂肪量，降低心脏疾病的风险。然而，这项研究是相当小，只持续了七天。由于美国家庭医师学会指出，时尚的饮食不会造成持久的减肥。Their long-term effects are unknown.

Let's take lemon juice, the primary component of the Master Cleanse diet.The juice of one lemonprovides 10.6 calories, 0.1 grams of protein, 0.1 grams of fat, 3.3 grams of carbs and 0.1 grams of fiber. It also boasts tiny amounts of calcium, magnesium, iron and vitamin C.

在师父净化柠檬汁配方要求柠檬汁两汤匙- 这是关于一个柠檬或5.3卡路里的一半。您还需要two tablespoons of pure maple syrup- 这是一个额外的104个卡路里和26.8克碳水化合物。辣椒，第三成分，可提供5.7卡路里，1克碳水化合物茶匙的，但你不能使用超过1/16 of a teaspoon。

现在，让我们做数学题。在主洁净柠檬水单份提供约218 calories and fewer than 30 grams of carbs。的蛋白质，纤维，脂肪和微量营养素的量是微不足道的。大部分热量来自枫糖浆，它主要含有糖。即使你喝建议六到18的眼镜，你还是有风险nutrient deficiencies。

Lemon juice is富含抗氧化剂和维生素C，但这些都不是你唯一需要的营养物质。你的身体需要足量的蛋白质，碳水化合物，脂肪，维生素和矿物质的功能优化。

蛋白质不足，例如，可导致肌肉流失，器官功能衰竭，免疫功能受损，肿大，水肿，凝血机制异常和心理健康问题，根据发表在审查食品科学与营养在2017年十月的柠檬水减肥在蛋白质极低，所以时间越长，你按照这个计划，更大的风险。

你可能听说过辛辣的食物增加新陈代谢，促进脂肪损失。辣椒中含有丰富的capsaicin,一个natural compound that has been studied for its fat-burning action.

According to a research paper published in生物科学报告in May 2017, capsaicin exhibits抗氧化和抗肥胖效果。这种化合物可能会增加脂肪的氧化due to its thermogenic properties. Basically, it raises your body's temperature, leading to greater energy expenditure.

辣椒素也可防止新脂肪细胞的形成，刺激脂肪分解,一个ccording to the above review. Furthermore, it seems to have beneficial effects on gut flora and may improve appetite control. Another research article, which appeared inPharmacognosy Review在2017年4月，报道了类似的发现和建议，辣椒素可具有抗菌，抗癌，抗炎和抗高血压性能。

Most studies cited in the above reviews have been conducted on mice. The few human studies available are too small to provide any conclusive results. Additionally, none suggests that capsaicin or cayenne pepper should be consumed as part of a liquid diet or in combination with lemons, but as part of a均衡饮食。

The Master Cleanse diet is low in calories, so it can help you lose weight. But is it really worth the risk? Nutrient deficiencies, fatigue, low energy, lightheadedness and muscle loss are just a few of its potential side effects. This dietary plan剥夺你必需营养素的身体和违背良好的营养的基本原则。

阅读更多：The 7 Principles of Fat Loss

你可以做的是swap soda and other sugary drinksfor the Master Cleanse drink. This simple change can help you reduce your calorie intake and make weight loss easier. Or, you cansprinkle cayenne pepper over your daily meals以提高你的新陈代谢。白开水，虽然是比主洁净一个更好的选择，当你在减肥，因为它不含热量或糖。