Dieting And Dietary Risk Factors

Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight. Also, prevent and treat diseases such as diabetes and obesity. Dieting for weight loss is recommended for people with weight-related health problems, but not otherwise healthy people. One survey found that almost half of all American adults attempt to lose their weight through dieting. Dieting being an interest of every one of us, Siddha Spirituality of Swami Hardas Life System suggests some guidelines for well-being.

Types of Dieting

A restricted diet is more often pursued by those who want to lose weight. Some people follow a diet to gain weight usually in the form of muscle. Diets can also be used to maintain stable body weight and improve health.

Low-fat

Low-fat diets involve the reduction of the percentage of fat in one’s diet. Diets of this type include NCEP Steps I and II. A meta-analysis of 16 trials of 2–12 months’ duration found that low-fat diets resulted in an average weight loss of 3.2 kg (7.1 lb) over habitual eating.

A low-fat, plant-based diet has been found to improve control of weight, blood sugar levels, and cardiovascular health.

Low-carbohydrate

Such diets are relatively high in protein and fats. Low-carbohydrate diets are sometimes ketogenic.

Low GI diet

The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream.

Low-glycemic-index diet

A randomized controlled trial comparing four diets concluded that the high-carbohydrate, low-glycemic index diet was the most favorable. Because it led to both high weight loss.

A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, it did not separate the effects of the load versus the index.

Low-calorie

Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day. It can result in a 0.5 to 1 kilogram (1.1 to 2.2 pounds) weight loss per week. One of the most commonly used low-calorie diets is Weight Watchers.

Women doing low-calorie diets should have at least 1,000 calories per day. men should have approximately 1,200 calories per day. These caloric intake values vary depending on age and weight.

Very low-calorie

Very low-calorie diets provide 200–800 calories per day. It maintains protein intake but limits calories from both fat and carbohydrates. They subject the body to starvation and produce an average loss of 1.5–2.5 kg (3.3–5.5 lb) per week.

“2-4-6-8”, a popular diet of this variety, follows a four-day cycle in which only:

• 200 calories are consumed the first day,
• 400 the second day,
• 600 the third day,
• 800 the fourth day, and
• Then totally fasting, after which the cycle repeats.

There is some evidence that these diets result in considerable weight loss.

Management of obesity

They should be reserved for the management of obesity as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. 

Crash dieting

The concept of crash dieting is to drastically reduce calories, using a very low-calorie diet. Crash dieting can be highly dangerous because it can cause various kinds of issues for the human body.

Crash dieting can produce weight loss but without professional supervision all along, the extreme reduction in calories and potential unbalance in the diet’s composition can lead to detrimental effects, including sudden death.

Fasting

Fasting is when there is a long time interval between the meals. Lengthy fasting can also be dangerous due to the risk of malnutrition and should be carried out only under medical supervision.

Prolonged fasting or very-low-calorie diets

During prolonged fasting or very-low-calorie diets the reduction of blood glucose, the preferred energy source of the prolonged fasting or very-low-calorie diets, causes the body to deplete its glycogen stores.

Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolizing body protein to be used to synthesize sugars for use as energy by the rest of the body.

Most experts believe that a prolonged fast can lead to muscle wasting, although some dispute this.

Detox

Detox diets are promoted with unsubstantiated claims that they can eliminate toxins from the human body. Many of these diets use herbs or celery and other juicy low-calorie vegetables.

Environmentally sustainable

Another kind of diet focuses not on the dieter’s health effects, but on its environment. The One Blue Dot plan of the BDA offers recommendations towards reducing diets’ environmental impacts, by:

1. Reducing meat to 70g per person per day.
2. Prioritizing plant proteins.
3. Promoting fish from sustainable sources.
4. Moderate consumption of dairy products.
5. Focusing on wholegrain starchy foods.
6. Promoting seasonal locally sourced fruits and vegetables.
7. Reducing high fat, sugar, and salty foods overconsumption.
8. Promoting tap water and unsweetened tea/coffee as the de facto choice for healthy hydration.
9. Reducing food waste.

Effectiveness of Dieting

Several diets are effective for weight loss of obese individuals, with diet success most predicted by adherence and little effect resulting from the type or brand of diet. 

A meta-analysis of six randomized controlled trials found no difference between low-calorie, low-carbohydrate, and low-fat diets, with a 2–4 kilogram weight loss over 12–18 months in all studies. Extreme diets may, in some cases, lead to malnutrition.

A major challenge regarding weight loss and dieting relates to compliance. While dieting can effectively promote weight loss in the short term, the intervention is hard to maintain over time and suppresses skeletal muscle thermogenesis. Suppressed thermogenesis accelerates weight regain once the diet stops unless that phase is accompanied by a well-timed exercise intervention, as described by the Summermatter cycle.

Dieting appears more effective than exercise for weight loss, but combining both provides even greater long-term results.

Adverse effects of Dieting

Increased mortality rate

A number of studies have found that intentional weight loss is associated with an increase in mortality in people without weight-related health problems. A 2009 meta-analysis of 26 studies found that intentional weight loss had a small benefit for individuals classified as unhealthy (with obesity-related risk factors), especially unhealthy obese.

It appeared to be associated with slightly increased mortality for healthy individuals, and for those who were overweight but not obese.

Dietary Supplements

Dietary supplements are able to provide the vitamins, minerals, herbs, or other supplements that may be missing from an unbalanced diet.

While they could be very helpful to maintain a healthy lifestyle with an unbalanced diet, supplements are medications that can’t be overused. Overdosing can cause a range of side effects.

Eating disorders

In an editorial for Psychological Medicine, George Hsu concludes that dieting is likely to lead to the development of an eating disorder in the presence of certain risk factors.

A 2006 study found that dieting and unhealthy weight-control behaviors were predictive of obesity and eating disorders five years later, with the authors recommending a “shift away from dieting and drastic weight-control measures toward the long-term implementation of healthful eating and physical activity”.

Mechanism of Dieting

When the body is expending more energy than it is consuming e.g. when exercising, the body’s cells rely on internally stored energy sources, such as complex carbohydrates and fats, for energy. The first source to which the body turns is glycogen. Glycogen is a complex carbohydrate, 65% of which is stored in skeletal muscles and the remainder in the liver (totaling about 2,000 kcal in the whole body).

When glycogen is nearly depleted, the body begins lipolysis, the mobilization, and catabolism of fat stores for energy. In this process fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Set-Point Theory

The Set-Point Theory, first introduced in 1953, postulated that each body has a preprogrammed fixed weight, with regulatory mechanisms to compensate. This theory was quickly adopted and used to explain failures in developing effective and sustained weight loss procedures.

A 2019 systematic review of multiple weight change procedures, including alternate-day fasting and time-restricted feeding but also exercise and overeating, found systematic “energetic errors” for all these procedures. This shows that the body cannot precisely compensate for errors in energy/calorie intake, countering the Set-Point Theory and potentially explaining both weight loss and weight gain such as obesity. 

Methods of Dieting

Meals timing

Meals timing schedule is known to be an important factor of any diet. Recent evidence suggests that new scheduling strategies, such as intermittent fasting or skipping meals, and strategically placed snacks before meals, be recommendable to reduce cardiovascular risks as part of a broader lifestyle and dietary change.

Food diary

A 2008 study published in the American Journal of Preventive Medicine showed that dieters who kept a daily food diary, lost twice as much weight as those who did not keep a food log, suggesting that if a person records their eating, they are more aware of what they consume and therefore eat fewer calories.

Water

A 2009 review found limited evidence suggesting that encouraging water consumption and substituting energy-free beverages for energy-containing beverages may facilitate weight management.

A 2009 article found that drinking 500 ml of water prior to meals for a 12-week period resulted in increased long-term weight reduction.

Dieting Society

85% of dieters are women. 80% of dieters start by themselves, whereas 20% see a professional or join a paid program. The typical dieter attempts 4 tries per year.

Dietary Risk factors

Having too much sugar, salt, or fat in your diet can raise your risk for certain diseases. Healthy eating can lower your risk for:

• Heart disease,
• Stroke,
• Diabetes Mellitus,
• Malnutrition,
• Overweight,
• Underweight,
• Obesity, and
• Other health conditions.

A healthy eating plan emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products; includes lean meats, poultry, fish, beans, eggs, and nuts; and limits saturated and trans fats, sodium, and added sugars.

Health and economic burdens

The major cardiometabolic diseases—heart disease, stroke, and type 2 diabetes—pose substantial health and economic burdens on society. To better understand how different dietary components affect the risk of dying from these diseases, a research team led by Dr. Dariush Mozaffarian of Tufts University analyzed data from CDC’s National Health and Nutrition Examination Survey (NHANES) and national disease-specific mortality data.

Research

The researchers investigated the relationships of 10 different foods and nutrients with deaths related to heart disease, stroke, and type 2 diabetes. They also compared data on participants’ age, sex, ethnicity, and education.

Of 702,308 adult deaths due to heart disease, stroke, and type 2 diabetes, 318,656 (45%) were associated with inadequate consumption of certain foods and nutrients widely considered vital for healthy living and overconsumption of other foods that are not.

Weight loss groups

Some weight loss groups aim to make money, others work as charities. The former include Weight Watchers and Peertrainer. The latter include Overeaters Anonymous, TOPS Club, and groups run by local organizations.

These organizations’ customs and practices differ widely. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery shopping and cooking.

Conclusion

Because of the above, I am confident that you have learned about dieting, types, dietary risk factors, adverse effects, eating disorders, fasting, methods of dieting, and mechanism for well-being. 

Frequently asked questions

Here are a few frequently asked questions regarding dieting. Before posting your query, kindly go through them:

What are the types of dieting? The diets of low fat, low carbohydrate, low calorie, very low calorie, fasting,

 

What are the dietary risk factors of dieting? Having too much sugar, salt, or fat in your diet can raise your risk for certain diseases. Healthy eating can lower your risk for heart disease, stroke, diabetes mellitus, malnutrition, overweight, underweight, obesity, and other health conditions.

Reference:

• https://en.wikipedia.org/wiki/Dieting
• https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk