The garden of Eden: plant-based diets, the genetic drive to store fat and conserve cholesterol, and implications for epidemiology in the 21st century. So, maybe we should go back to our roots. 1992;27(10):814-20. I certainly never thought Id stumble across some novel weight-loss strategy. Those on a Standard American Diet lose about 5 percent of their calories through their waste every day, but on a higher-fiber diet we can double that. J Geriatr Cardiol. I went into this project with the goal of creating a distillation of all the best science, but, to my delight, I discovered all sorts of exciting new tools and tricks along the way, a treasure trove of buried data, like simple spices proven in randomized, double-blind, placebo-controlled studies to accelerate weight loss for pennies a day. Dietary energy density is associated with energy intake and weight status in US adults. Now, the researchers used spinach powder just so they could create convincing placebos, but you can get just as many thylakoids eating about a half cup of cooked greens, which is what I recommend people eat two times a day in my Daily Dozen checklist of all the healthiest of healthy things I encourage people to fit into their daily routine. 2016;316(6):583-4. Am J Clin Nutr. Lock someone in a closet, and you can force them to lose as much body fat as you want. Youre not going to thrill your stockholders selling something that you cant patent, that costs, three cents a day. 2014;20(5):779-86. To subscribe, select the "Subscribe via E-Mail" button above. This conclusion was arrived at by running over 9,741 Dr. Greger's Daily Dozen User Reviews through our NLP machine learning process to determine if users believe the app is legitimate or not. Pritikin, the man who healed America's heart. J Am Diet Assoc. Chaining someone to a treadmill could probably have a similar effect. PDF How Not To Diet The Groundbreaking Science Of Healthy Permanent Weight Well, I made it my lifes mission to find out. This is the concept of calorie density, the number of calories in a given amount of food. Have two cups before each meal to also help you feel more full." Wang X, Sparks JR, Bowyer KP, Youngstedt SD. Choose bulkier, harder, chewier foods and take smaller, well-chewed bites." Tonstad S, Butler T, Yan R, Fraser GE. So, overall, they just cut three hours of sleep out of their week. Or would they eat a hundred fewer calories of pasta, effectively canceling out the added salad calories? Malik VS, Willett WC, Hu FB. Theres a phenomenon known as the ileal brake. But struggling with all the spices. I often refer to his website NutritionFacts.org for science-based nutrition guidance. If my grandma didnt have to die like that, no ones grandma has to die like that. Dr Greger, "Studies have demonstrated that boosting the amount of time food is in our mouths can result in lower caloric intake, so extend meal duration to at least 20 minutes. Though thylakoids eventually get broken down, fiber makes it all the way down to our colon. Br J Nutr. Can lifestyle changes reverse coronary heart disease? But no, they actually lost more body fat. In his book, Dr. Greger writes about the 21 tweaks you can make in your daily life for an even healthier diet and for losing weight. Obesity and cardiovascular risk intervention through the ad libitum feeding of traditional Hawaiian diet. But I use it, just cause it tastes goodI just put black cumin seeds in a pepper grinder and grind it like pepper. 2013;8(1):e55030. 1995;49(9):675-90. Sahebkar A, Soranna D, Liu X, et al. Realizing just how many people (and in 33 languages!) Only one diet has ever been shown to do all that: a diet centered around whole plant foods. Even just an ounce a daythats like a single chicken nugget, or like one chicken breast every ten days, was associated with weight gain compared to eating no chicken at all. Dr. Greger's Daily Dozen on the App Store Eur J Clin Nutr. At the end of those twelve weeks, class was dismissed, and no more instruction was given. Avoid diet fizzy drinks they may be calorie-free, but their artificial sweeteners are associated with increased weight gain and abdominal fat over time." 2014;65(8):1019-26. Starting each meal with an apple, light soup or salad may also later reduce your appetite for other, high-calorie-density foods." Dr. Greger's 21 scientifically proven weight-loss tactics A meta-analysis of randomized, controlled trials shows weight-loss efficacy again just a quarter teaspoon a day. AMP-activated protein kinasethe fat controller of the energy railroad. 1975;292(22):1148-51. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. 2012;3(3):38-53. 2010;18(2):300-7. 1995;62(2):316-29. Subscribe to Videos Discuss Republish View Transcript Sources Cited Acknowledgements Topics It acts as a fat- and starch-blocker, too. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Alisha Olandesca LinkedIn: We are cooking up something big and I am Or split people into two groups and give half about two tablespoons of goji berries a day, and forty-five days later, the goji group appeared to cut two-and-a-half inches off their waistline compared to no change in the control group. I mean, isnt a calorie a calorie? The effect on calorie density is so dramatic the food industry wants in on the action. Tsai F, Coyle WJ. Emmaus, PA: Rodale Press. Thank you. Nutr Diabetes. Enter the email address you signed up with and we'll email you a reset link. Ibrahim RM, Hamdan NS, Mahmud R, et al. Fiber never gets absorbed; so, it can act as a carrier to dilute or even eliminate calories out the other end. McCarty MF. stbring K, Rayner M, Sjholm I, et al. Tian S, Xu Q, Jiang R, Han T, Sun C, Na L. Dietary protein consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Because thylakoids are where the chlorophyll is, the greener the leaves, the more potent the effect. 2016;5:2. The Scientific Meal Planner There's even a better way for you to compile balanced meal plans that are in accordance with the daily dozen categories! Theres that fiber again. Obesity intervention in persons with spinal cord injury. But fiber supplements like Metamucil dont work, which makes sense because they are nonfermentable, meaning our gut bacteria cant eat it; so, yeah, they can improve bowel regularity but cant be used by our good bacteria to make those compounds that can block our cravings. Over a dozen randomized controlled trials starting at just a quarter teaspoon of ground ginger a day showing significantly decreased body weight for just pennies a day. As you can see in this chart, this would include most fresh fruits and vegetables, but having something like a dinner roll wouldnt work. You may republish this material online or in print under our Creative Commons licence. Protein intake during energy restriction: effects on body composition and markers of metabolic and cardiovascular health in postmenopausal women. Tuesday, 7 january 2020 nutritionist's 21 tweaks to boost your healthy diet and help you lose weight | orange way dr michael greger, author of the new book h. Michael greger | book review (discount 60%). Its not what you eat, but what you absorb; so, you can lose weight on a high-fiber diet eating the exact same number of calories simply because some of those calories get trapped, get flushed down the toilet, and never make it into your system. When undigested calories are detected that far down in your intestines, your body thinks I must be full from stem to stern, and puts the brakes on eating more by dialing down your appetite. It can be as easy as stirring the ground spice into a cup of hot water. Soleimani D, Paknahad Z, Askari G, Iraj B, Feizi A. Effects of high- and low-fiber diets on human feces. Cell Metab. Chem Biodivers. This was my biggest research project to date. The strategy is to improve the quality of the food rather than restricting the quantity of the food. Dr. Greger's Daily Dozen Description Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. Because whole plant foods tend to be so calorically dilute, you can stuff yourself without getting the same kind of weight gain. Niederberger E, King TS, Russe OQ, Geisslinger G. Activation of AMPK and its impact on exercise capacity. Nineteen pounds is a respectable weight loss, but what happened next? 1985;41(5 Suppl):1132-45. Select the subscription method below that best fits your lifestyle. It also has '21 Tweaks' that Dr Greger developed after publishing his book How Not To Diet (2019). 2016;116(2):360-74. 2014;8:274-81. You know, its funny, when the meat industry funds obesity studies on chicken, they choose for their head-to-head comparison, foods like cookies and sugar-coated chocolates. This is a classic drug industry trick to try to make your product look better by comparing it to something worse. So, why does animal protein make things worse but plant protein makes things better? Institute of Medicine (U.S.). Thats what nature intended to happen. J Physiol (Lond). If there was one piece of advice that sums up the recommendations in my upcoming book it would be: Wall Off Your Calories. Animal cells are encased only in easily digestible membranes, which allows the enzymes in our gut to effortlessly liberate the calories within a steak, for example. If you want to be regaled with success stories and testimonials and before-and-after pictures, you have come to the wrong place. If you want testimonials and before-and-after pictures, you have come to the wrong place. And did you know combining certain foods together can have a different effect than eating them apart? . Just looking at the bathroom scale, though, the keto diet seems like a smashing success, losing less than a pound a week on a regular diet to boomthree-and-a-half pounds in seven days after switching to keto, but what was happening inside their bodies told a totally different story. Today, even our meat could be considered junk food. Cuando se ampla, se proporciona una lista de opciones de bsqueda para que los resultados coincidan con la seleccin actual. On the ketogenic diet, their rate of body fat loss was slowed by more than half; so, most of what they were losing was water, but they were also losing protein, they were also losing lean mass. In these situations Dr. Greger provides tweaks to a plant-based diet-meal timing, metabolic boosters and exercise findings to help you make the process as efficient as possible. (2019) Evidence-Based Weight Loss Live Presentation, Incorporate Vinegar (2 tsp with each meal). World J Diabetes. The subjects were randomized to drink a daily beverage containing one or two tablespoons of apple cider vinegar or a controlled drink developed to taste the same as the vinegar drink, but prepared with a different kind of acid so it didnt have actual vinegar in it. The Paleolithic period, when we started using tools, only goes back about two million years. J Hypertens. Now, they ended up sleeping an hour later on the weekends. The problem is that even just sticking to peer-reviewed medical literature is not enough, as concluded a commentary in the New England Journal of Medicine:False and scientifically unsupported beliefs about obesity are pervasive even in scientific journals. Most of the cells in our body are bacteria. 2013;304(2):R94-101. MAC is just another name for prebiotics, what our good gut flora eat, in other words, fiber. A calorie may still be a calorie circling your toilet bowl, but flushed calories arent going to make it onto your hips. 2000;(1):65-70. I often spice my food with one or two of those, but finding it hard to get them all. Imagine what happens next: The apple juice would get rapidly absorbed as soon as it spilled out of your stomach into the gut, spike your blood sugars, whereas the sugar trapped in the mass of chewed apple slices would be absorbed more slowly along the length of your intestines. Cucumbers, celery, turnips, cooked napa cabbage, bok choy, summer squash, zucchini, bean sprouts, and bamboo shoots can top out at 95 percent water. Overweight individuals were randomized to receive either standard medical care or semi-weekly classes offering advice and encouragement to eat a low-fat diet centered around fruits, vegetables, whole grains, and legumes. The only profiting I care about, though, is your health. Healthy plant-based diets are associated with lower risk of all-cause mortality in us adults. With more than a thousand papers published in the medical literature on black cumin, some reporting extraordinary results like dropping cholesterol levels as much as a statin drug, why dont we hear more about it? 2018;57(1):199-207. Nutr Rev. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. 2010;140(10):1832-8. 2014;36(2):641-63. So, eat a Twinkie on a high-fiber diet and you absorb fewer Twinkie calories. Does Intermittent Fasting Increase Human Life Expectancy? For example: "If I get hungry after dinner, I will eat an apple."" There is zero fiber in meat, eggs, or dairy, and typically little or no fiber in processed junk, and therein lies the problem. In the first half, we learn that a calorie is not necessarily a calorie. A randomised controlled trial on hypolipidemic effects of Nigella Sativa seeds powder in menopausal women. Dietary Reference Intakes: Proposed Definition of Dietary Fiber. Thats how you can lose weight by eating more food. Lancet Diabetes Endocrinol. Sit them down to an all-you-can-eat meal and, compared to the placebo group who had only gotten a squirt of water through the tube, people eat over a hundred calories less. Dr. Greger's Daily Dozen Checklist for Optimum Health - Nutriplanet Part of the reason plant-based meats may be less fattening is that they cause less of an insulin spike. In the journal of the Society of Chemical Industry, a group of food technologists argued that given their fat-blocking benefits, thylakoid membranes could be incorporated in functional foods as a new promising appetite-reducing ingredientor you can just get them in the way Mother Nature intended. If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video. 2017;7(3):e256. nutritionist s 21 tweaks to boost your healthy diet and May 21st, 2020 - this is an edited excerpt from how not J Am Diet Assoc. 2018;6(1):1. Vinegar has evidently been used to treat obesity for centuries, but only recently has it beenput to the test. How to live a healthy and obesity free life without dieting. Nighttime snacking reduces whole body fat oxidation and increases LDL cholesterol in healthy young women. We feed them and they feed us right back. Instead of vague self-promises to "do our best," these are specific if-then plans. Stopping eating completely for a week or two can cause more weight loss than just restricting your calories, but paradoxically, it may actually lead to less loss of body fat. 2012;27(9):613-8. Howarth NC, Saltzman E, Roberts SB. We comb through tens of thousands of studies a year so youdont have to. 2018;62(3). Its also available as a digital download. Yearb Med Inform. So, for the first 90 percent of our hominoid existence, our bodies evolved on mostly plants. When it comes to making life-and-death decisions as important as what to feed yourself and your family, as far as Im concerned theres only one question: What does the best available balance of evidence say right now? A hundred calories of chickpeas has a different impact than a hundred calories of chicken or Chiclets, based on factors like absorption and appetite, but in the second half I go a step further and explore how even the exact same foods eaten differently can have different effects. Int J Obes (Lond). To subscribe, select the "Subscribe via E-Mail" button above. As of April 2020, I haven't adopted these tweaks into my food system, but here they are: AT EACH MEAL Preload with Water "Cold water boosts your metabolism. 2000;19(5):578-90. Whole-food sources of plant protein such as beans did even better though, associated with cutting in half the odds of becoming overweight. What will happen if I do Dr. Greger's "21 Tweaks of Weight Loss" for 6 months? Dr. Greger's Daily Dozen - by NutritionFacts.org Inc - Health & Fitness La fontaine HA, Crowe TC, Swinburn BA, Gibbons CJ. 2018;219:173-181. [Applause] New videos and articles nearly every day on the latest in evidence-based nutritionwhat a concept. 2010;9:8. de Souza Zanchet MZ, Nardi GM, de Oliveira Souza Bratti L, Filippin-Monteiro FB, Locatelli C. Lycium barbarum reduces abdominal fat and improves lipid profile and antioxidant status in patients with metabolic syndrome. Preload before meals with "negative calorie foods.". But what would placebo broccoli look like? Anderson JW, Konz EC, Jenkins DJ. Dr Greger, "Two teaspoons of brewer's, baker's and nutritional yeasts contains a type of fibre called beta-glucan and trials have found it can facilitate weight loss." When the extra calories were in the form of straight fat, it took as many as a hundred thousand fewer calories to gain the same amount of weight. 2013;106(1):30-3. 2017;9(9):982. A 48-hour vegan diet challenge in healthy women and men induces a BRANCH-chain amino acid related, health associated, metabolic signature. Lancet. A calorie is not a calorie because drinking this, is not the same as eating this. Danforth E. Diet and obesity. Can J Physiol Pharmacol. He explains his rationale in his book How Not to Die. In the second half, I go a step further and show how even the exact same foods eaten differently can have different effects. Before a meal, an apple could effectively have about negative 200 calories. But wait, isnt weight loss just about eating less and moving more? Br J Nutr. 1991;53(6 Suppl):1647S-1651S. So, whats the cut-off? Kalonji is a part of several Indian dishes' spice mix. Described as a miracle herb, besides the weight loss, there are randomized controlled trials showing daily black cumin consumption significantly improves cholesterol and triglyceridessignificantly improves blood pressure and blood sugar control. We comb through tens of thousands of studies a year so youdont have to. Which greens have the most? Low-carb diets have been shown to impair artery function and worsen heart disease. Daryabeygi-Khotbehsara R, Golzarand M, Ghaffari MP, Djafarian K. Nigella sativa improves glucose homeostasis and serum lipids in type 2 diabetes: a systematic review and meta-analysis. Br J Nutr. Lyrics, Song Meanings, Videos, Full Albums & Bios: Ghost Train, stuffed and cuffed, bad luck charm, Wretch, pay up, gun fight town, bad attitude, big man mouth . And boom, accelerated weight loss. 2004;62(11):403-13. And be careful when you get out of bed as it can make you feel light-headed." Yes indeed, spinach can cut your urge for chocolate. Most people dont even know what fiber is. J Am Coll Nutr. Thats the problem. Complement Ther Med. It's found predominantly in the ocean and variable amounts in the soil around the world, but it kind of depends where you're growing your food, and so back in the 1920's they . You can show this experimentally. All thanks to fiber. Dr. Michael Greger--What do we make of him? - McGill University These genius tweaks can instantly cut calories from your daily menu without sacrificing flavor. 2004;104(10):1570-6. Remer T, Pietrzik K, Manz F. A moderate increase in daily protein intake causing an enhanced endogenous insulin secretion does not alter circulating levels or urinary excretion of dehydroepiandrosterone sulfate. Even researchers in the field might not be able to keep track beyond their narrow domain. And I was even able to traverse beyond the existing evidence base to propose a new method to eliminate body fat. 2013;368(5):446-54. Ann Nutr Metab. 2006;17(2):128-30. Public Health Nutr. 2012;73:37-48. Ledikwe JH, Blanck HM, Kettel khan L, et al. A diet with a bigger breakfast causes more weight loss than the same diet with a bigger dinner. Dr. Greger: Twenty-five years now. Big Pharma is all over it. They make short-chain fatty acids that get absorbed from the colon into our bloodstream, circulate through our body, and even make it up into our brain. The role of AMP-activated protein kinase in regulating white adipose tissue metabolism. Nutrients. No significant change in the control group, but the plant-based intervention group, even though there were no restrictions on portions and being able to freely eat all the healthy foods they wanted, lost an average of nineteen pounds by the end of the three-month study. Total medication usage for both groups as per EMR. Thats eleven stomachfuls. Daily Dozen: Overview - thankful2plants.com If you have any questions, please Contact Us. My goal was to create the oxymoron: an evidence-based diet book. Am J Clin Nutr. For that, we have to actually eat real food. Appetite. All thanks to eating green, the actual green itself, the chlorophyll-packed membranes in the leaves. You could swig down that spoonful of oil and not even feel anything in your stomach, but eating a couple of cups of berries could start to fill you up. We are cooking up something big and I am also SO EXCITED! Nuttall FQ, Mooradian AD, Gannon MC, Billington C, Krezowski P. Effect of protein ingestion on the glucose and insulin response to a standardized oral glucose load. 2016;104(2):324-33. Appetite. Women asked to eat a ripe tomato before lunch every day for a month lost about two pounds, but without a control group you dont know if the tomato had anything to do with it. Dr Greger, "Regular self-weighing is considered crucial for long-term weight control." So, these two meals have the same number of calories. Potential uses of vinegar as a medicine and related in vivo mechanisms. 2013;368(5):446-54. Adv Biomed Res. Dr Greger. Dr Greger, "Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). It depends on when you eat it. Rolls BJ. Int J Vitam Nutr Res. 2016;14(8):e1002533. The biggest influence on calorie density is not fat, but water content. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Copy the address found in the box above and paste into your favorite podcast application or news reader. Este botn muestra el tipo de bsqueda seleccionado. Am J Clin Nutr. To take one example that was particularly poignant for my family: heart disease. Thats the difference fiber can make, but its not just a calorie density thing. Diverticular disease: eat your fiber!. There are more than a half million papers published in the medical literature on obesity, with 100 new ones every day. Eur J Endocrinol. Balas EA, Boren SA. Its not only what we eat, but how and when. The use of green leaf membranes to promote appetite control, suppress hedonic hunger and loose [sic] body weight. The same snack at night is literally more fattening than eating the exact same snack during the daytime, all thanks to our circadian rhythms, our Chronobiology. Something I spend a whole chapter on. Start packing your diet with real foods that grow out of the ground, and the pounds should come off naturally, taking you down towards your ideal weight. arrow_forward Dr. Greger's Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day from his book How Not Dienow including the 21 Tweaks. Dr. Greger's 21 scientifically proven weight-loss tactics We can maintain a healthy lifestyle by making small changes, and the same rule applies to dieting. Williamson DA, Geiselman PJ, Lovejoy J, et al. Want to know if garlic can cause weight loss? Food nanotechnology: water is the key to lowering the energy density of processed foods. The single healthiest diet also appears to be the most effective diet for weight loss. Influence of sleep restriction on weight loss outcomes associated with caloric restriction. 2009;52(2):416-22. In his newest live presentation, Dr. Greger offers a sneak peek into his new book How Not to Diet. Schwingshackl L, Hoffmann G. Low-carbohydrate diets impair flow-mediated dilatation: evidence from a systematic review and meta-analysis. N Engl J Med. Both groups are then doing the same thingtaking identical-looking pillsand so, if you see any difference in outcomes, we can suspect its the due to the actual drug. The notion that a calorie from one source is just as fattening any other is a trope broadcast by the food industry as a way to absolve itself of culpability. For the same two-thousand calories, to get those same two thousand calories from strawberries themselvesyoud have to eat forty-four cups of berries. Thats why so-called Negative Calorie Preloading is on my list of weight loss boosters: all the things I could find that can accelerate weight loss regardless of what you eat the rest of the time. 2006;84(7):655-65. Appetite. (Solution) 02.02.2022 By Avis Hubbard Tips about diet. Chen Y, Henson S, Jackson AB, Richards JS. 1996;45(12):1483-6. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Presumably because theres no profit motive. No wonder a whole food, plant-based diet is the single most successful weight loss intervention without calorie restriction or exercise ever published in the peer-reviewed scientific literature, and proven in a randomized controlled trial. You cant stuff cabbage into a capsule, but there are some foods so potent that you could actually fit them into a pill to pit them against placebos: spices. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. Without getting obsessive or being hangry. 2010;92(2):398-407. Weve known for more than forty years that those eating predominantly plant-based diets weigh, on average, about thirty pounds less than the general population, but you dont know if its the diet itself, until you put it to the test. Med Clin North Am. If you havent yet, you can subscribe to my videos for free by clicking here. Sci Rep. 2017;7(1):2360. Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Ornish D, Brown SE, Scherwitz LW, et al. Whats more, the context in which we eat matters, too. It turns out animal protein causes almost exactly as much insulin release as pure sugar. You can tell just by looking at them. Eur J Clin Nutr. Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0), The 3,500 Calorie per Pound Rule Is Wrong, The Reason Weight Loss Plateaus When You Diet, The New Calories per Pound of Weight Loss Rule, The Benefits of Calorie Restriction for Longevity, Potential Pitfalls of Calorie Restriction, Benefits of Fasting for Weight Loss Put to the Test, Flashback Friday: Childhood Constipation and Cows Milk. 2001;59(5):129-39. Thats why one of my 21 tweaks to accelerate weight loss, is two teaspoons of vinegar with each meal, either sprinkled on your salad or even just added to tea with some lemon juice. Thylakoids are the great green engine of life, microscopic sac-like structures composed of chlorophyll-rich membranes concentrated in the leaves of plants. Hibi M, Masumoto A, Naito Y, et al. It may take up to 17 years before research findings make it into day-to-day clinical practice. Influence of a high-fibre food (myco-protein) on appetite: effects on satiation (within meals) and satiety (following meals). Sayer RD, Amankwaah AF, Tamer GG, et al. Please considervolunteeringto help out on the site. Cummings NE, Williams EM, Kasza I, et al. But any time you have one group do something special, you dont know how much of the benefit is due to the placebo effect. Rolls BJ, Roe LS, Meengs JS. The ileum is the last part of the small intestine before it dumps into your colon. A plant-based diet and coronary artery disease: a mandate for effective therapy. Study subjects were served pasta and told to eat as much or as little as theyd like. Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0). 1968;81:153-70. You may not apply legal terms or technological measures that restrict others from doing anything permitted here. Nutritionist's 21 tweaks to boost your healthy diet and help you lose

Dod Civilian Overseas Medical Screening, Washington County, Ga Sheriff, Icd 10 Code For Hepatic Encephalopathy, Articles D