Dieting

Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC

Dieting

Dieting refers to the regimented and structured practice of consuming food in a balanced manner to decrease, maintain, or elevate body weight. Commonly adopted in conjunction with physical exercise, dieting is used to shed weight in individuals who are overweight or obese. Nevertheless, some people adopt specific diets to gain weight, predominantly in the form of muscle mass. Additionally, dieting strategies can also be employed to sustain a stable body weight.

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Origins and Evolution

The concept of "dieting" and weight management is not new. The first renowned diet was termed "Banting," inspired by William Banting's 1863 pamphlet, Letter on Corpulence, Addressed to the Public. Here, Banting delineated a distinct low-carbohydrate, low-calorie diet responsible for his profound weight loss.

Classification of Diets

For weight loss, diets are typically grouped into four primary categories: low-fat, low-carbohydrate, low-calorie, and very low calorie. Each approach has its own methodology, though many share similar principles.

1. Low-fat diets

Main article: Low-fat diet

Primarily focusing on the diminishment of fat intake percentage, these diets inherently reduce calorie consumption. Notable examples include the NCEP Step I and II. A thorough meta-analysis of several trials spanning 2–12 months discerned that low-fat diets, even without deliberate caloric restriction, led to a mean weight loss of 3.2 kg.

2. Low-carbohydrate diets Main article: Low-carbohydrate diet Diet plans like Atkins and Protein Power underscore higher protein and fat intake, but restrict carbohydrates. In certain conditions, they can induce ketosis by significantly cutting down carbohydrate consumption.

3. Low-calorie diets Main article: Calorie restriction These diets aim for a daily caloric deficit of 500–1,000 calories, translating to a weight loss of approximately 0.5 to 1 kg every week. Renowned low-calorie diets include the DASH diet and Weight Watchers. Research by the National Institutes of Health on 34 randomized trials deduced that such diets curtailed total body mass by 8% over a duration of 3–12 months.

4. Very low-calorie diets Main article: Very low calorie diet Very low-calorie diets cap daily caloric intake between 200 and 800 calories, safeguarding protein intake but restricting both fat and carbohydrate consumption. Such stringent caloric restrictions can lead to weekly weight losses of 1.5–2.5 kg. However, these diets are not universally recommended owing to potential side effects like muscle mass loss, gout risks, and electrolyte imbalances. Medical oversight is crucial when embarking on such diets.

5. Detox diets Main article: Detox diet Detox diets center on purging purported "toxins" from the body rather than weight loss per se. These diets frequently advocate the use of herbs, homeopathic remedies, and low-calorie vegetables like celery.

Weight Management Communities

Several weight management communities exist, ranging from profit-driven entities like Weight Watchers to charitable organizations like Overeaters Anonymous. While some advocate specific dietary products or curated menus, others emphasize informed choices during grocery shopping, cooking, or dining out.

Food Diaries and Digital Assistance The benefits of maintaining a daily food diary were underlined in a 2008 study in the American Journal of Preventive Medicine, revealing that consistent food logging doubled the weight loss achievements. Consequently, diet tracking applications and platforms have surged in popularity.

Medications and Supplements

Medical interventions can sometimes aid in weight loss. A recent prescription medication, Acomplia (Rimonabant) by Sanofi Aventis, is still awaiting FDA clearance in the U.S. Some earlier weight loss drugs, like amphetamine, were found to be addictive and are now restricted. Additionally, while some supplements contain beneficial vitamins and minerals, their efficacy in weight loss remains disputed.

Potential Health Risks and Side Effects of Dieting Excessive or extreme dieting can trigger various side effects, ranging from muscle atrophy and reduced metabolism to severe conditions like malnutrition. Other potential risks include prolonged hunger, mood disturbances, gastrointestinal issues, dehydration, and in some cases, even death.

Research Insights

"Low carbohydrate vs. low fat" Medical research related to low-carbohydrate diets Numerous studies have juxtaposed low-carbohydrate diets (such as the Atkins, Scarsdale, and Zone diets) against low-fat ones (like the LEARN and Ornish diets). Results from the Nurses' Health Study suggested vegetable-based low-carb diets are linked with decreased coronary heart disease. However, a study focusing on Swedish women found that low-carb, high-protein diets without considering carbohydrate type or protein source elevated cardiovascular disease risk.

"Low glycemic index diets" These diets rank foods based on their effect on blood sugar levels. A lower glycemic index suggests a slower, steadier glucose release, minimizing insulin spikes.

Summary

Dieting, in its various forms, offers avenues to manage and maintain body weight. However, the effectiveness and safety of each diet vary, and individual experiences can differ widely. It is crucial to consult healthcare professionals before adopting any diet to ensure that it aligns with individual health needs and objectives.

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