Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight, or to prevent and treat diseases, such as diabetes. A restricted diet is often used by those who are overweight or obese, sometimes in combination with physical exercise, to reduce body weight. Some people follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight and improve health.

Diets to promote weight loss can be categorized as: low-fat, low-carbohydrate, low-calorie, very low calorie and more recently flexible dieting.[1] A meta-analysis of six randomized controlled trials found no difference between low-calorie, low-carbohydrate, and low-fat diets, with a 24 kilogram weight loss over 1218 months in all studies.[1] At two years, all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.[2] In general, the most effective diet is any which reduces calorie consumption.[3]

A study published in American Psychologist found that short-term dieting involving "severe restriction of calorie intake" does not lead to "sustained improvements in weight and health for the majority of individuals".[4] Other studies have found that the average individual maintains some weight loss after dieting.[5] Weight loss by dieting, while of benefit to those classified as unhealthy, may slightly increase the mortality rate for individuals who are otherwise healthy.[6][7][8]

The first popular diet was "Banting", named after William Banting. In his 1863 pamphlet, Letter on Corpulence, Addressed to the Public, he outlined the details of a particular low-carbohydrate, low-calorie diet that had led to his own dramatic weight loss.[9]

One of the first dietitians was the English doctor George Cheyne. He himself was tremendously overweight and would constantly eat large quantities of rich food and drink. He began a meatless diet, taking only milk and vegetables, and soon regained his health. He began publicly recommending his diet for everyone suffering from obesity. In 1724, he wrote An Essay of Health and Long Life, in which he advises exercise and fresh air and avoiding luxury foods.[10]

The Scottish military surgeon, John Rollo, published Notes of a Diabetic Case in 1797. It described the benefits of a meat diet for those suffering from diabetes, basing this recommendation on Matthew Dobson's discovery of glycosuria in diabetes mellitus.[11] By means of Dobson's testing procedure (for glucose in the urine) Rollo worked out a diet that had success for what is now called type 2 diabetes.[12]

The first popular diet was "Banting", named after the English undertaker William Banting. In 1863, he wrote a booklet called Letter on Corpulence, Addressed to the Public, which contained the particular plan for the diet he had successfully followed. His own diet was four meals per day, consisting of meat, greens, fruits, and dry wine. The emphasis was on avoiding sugar, sweet foods, starch, beer, milk and butter. Bantings pamphlet was popular for years to come, and would be used as a model for modern diets.[13] The pamphlet's popularity was such that the question "Do you bant?" referred to his method, and eventually to dieting in general.[14] His booklet remains in print as of 2007.[9][15][16]

The first weight-loss book to promote calorie counting, and the first weight-loss book to become a bestseller, was the 1918 Diet and Health: With Key to the Calories by American physician and columnist Lulu Hunt Peters.[17]

Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 212months' duration found that low-fat diets (without intentional restriction of caloric intake) resulted in average weight loss of 3.2kg (7.1lb) over habitual eating.[1]

Low-carbohydrate diets are relatively high in protein and fats. Low-carbohydrate diets are sometimes ketogenic (i.e., they restrict carbohydrate intake sufficiently to cause ketosis).

Low-calorie diets usually produce an energy deficit of 5001,000 calories per day, which 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. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 312 months.[1] Women doing low-calorie diets should have at least 1,000 calories per day and men should have approximately 1,200 calories per day. These caloric intake values vary depending on additional factors, such as age and weight.[1]

Very low calorie diets provide 200800 calories per day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average loss of 1.52.5kg (3.35.5lb) 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. These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications.[1]

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.

Religious prescription may be a factor in motivating people to adopt a specific restrictive diet.[18] For example, the Biblical Book of Daniel (1:2-20, and 10:2-3) refers to a 10- or 21-day avoidance of foods (Daniel Fast) declared unclean by God in the laws of Moses.[18][19] In modern versions of the Daniel Fast, food choices may be limited to whole grains, fruits, vegetables, pulses, nuts, seeds and oil. The Daniel Fast resembles the vegan diet in that it excludes foods of animal origin.[19] The passages strongly suggest that the Daniel Fast will promote good health and mental performance.[18]

Fasting is practiced in various religions. Examples include Lent in Christianity; Yom Kippur, Tisha B'av, Fast of Esther, Tzom Gedalia, the Seventeenth of Tamuz, and the Tenth of Tevet in Judaism.[20] Muslims refrain from eating during the hours of daytime for one month, Ramadan, every year.

Details of fasting practices differ. Eastern Orthodox Christians fast during specified fasting seasons of the year, which include not only the better-known Great Lent, but also fasts on every Wednesday and Friday (except on special holidays), together with extended fasting periods before Christmas (the Nativity Fast), after Easter (the Apostles Fast) and in early August (the Dormition Fast). Members of The Church of Jesus Christ of Latter-day Saints (Mormons) generally fast for 24 hours on the first Sunday of each month. Like Muslims, they refrain from all drinking and eating unless they are children or are physically unable to fast. Fasting is also a feature of ascetic traditions in religions such as Hinduism and Buddhism. Mahayana traditions that follow the Brahma's Net Sutra may recommend that the laity fast "during the six days of fasting each month and the three months of fasting each year" [Brahma's Net Sutra, minor precept 30]. Members of the Baha'i Faith observe a Nineteen Day Fast from sunrise to sunset during March each year.

Weight loss diets that manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have been shown to be no more effective than diets that maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing).[21] Extreme diets may, in some cases, lead to malnutrition.

The Dietary Guidelines for Americans is a set of recommendations about a healthy diet written for policy makers, nutrition scientists, and dieticians and other clinicians, produced by the US Department of Agriculture, in concert with the US Department of Health and Human Services and quintannually-revised. The current guidelines are written for the period 2015 - 2020 and were used to produce the MyPlate recommendations on a healthy diet for the general public.

One of the most important things to take into consideration when either trying to lose or put on weight is output versus input. It is important to know the amount of energy your body is using every day, so that your intake fits the needs of one's personal weight goal. Someone wanting to lose weight would want a smaller energy intake than what they put out. There is increasing research-based evidence that low-fat vegetarian diets consistently lead to healthy weight loss and management, a decrease in diabetic symptoms[22] as well as improved cardiac health.[23]

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 (by glycogenolysis). 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). It is created from the excess of ingested macronutrients, mainly carbohydrates. 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.[24] The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

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

These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. 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.

A 2008 study published in the American Journal of Preventive Medicine showed that dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if you record your eating, you would be more aware of what you eat and, therefore you wouldn't eat as many calories.[25]

A 2009 review found that existing limited evidence suggested that encouraging water consumption and substituting energy-free beverages for energy-containing beverages (i.e., reducing caloric intake) may facilitate weight management. A 2009 article found that drinking 500ml of water prior to meals for a 12-week period resulted in increased long-term weight reduction. (References given in main article.)

Fasting is when there is a long time interval between the meals. In dieting, fasting is not recommended, instead, having small portions of food after small intervals is encouraged. Lengthy fasting can also be dangerous due to the risk of malnutrition and should be carried out only under medical supervision. During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, 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 (including but not limited to skeletal muscle) 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. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue.

While there are studies that show the health and medical benefits of weight loss, a study in 2005 of around 3000 Finns over an 18-year period showed that weight loss from dieting can result in increased mortality, while those who maintained their weight fared the best.[6][8][26] Similar conclusion is drawn by other studies,[6][27] and although other studies suggest that intentional weight loss has a small benefit for individuals classified as unhealthy, it is associated with slightly increased mortality for healthy individuals and the slightly overweight but not obese.[7] This may reflect the loss of subcutaneous fat and beneficial mass from organs and muscle in addition to visceral fat when there is a sudden and dramatic weight loss.[8]

Low-carbohydrate and low-fat diets perform similarly in the long term as weight maintenance depends on calorie intake, not macronutrient ration.[28]

"The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels. The diet based around this research is called the Low GI diet. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread."[29][30]

The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount".[31]

In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results:[32]

Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable.

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, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.[33]

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Dieting - Wikipedia

Lemme start with a disclaimer.

I am no nutritionist. I just love the ketogenic diet. So, whatever I am stating is purely based on the research I have done.

When I started with the keto diet I was surprised that so many fruits are being taken out of the list. I really could not understand, why?

I am a fruit lover and relish just any kind of fruits. So it was hard for me to omit a certain bunch.

I love oranges and watermelons so I know how hard it was for me to give it up.

Fruits are definitely good while you are on a regular diet for the nutritional values.

But many fruits contain fructose in high amount andFructose is a BIG NO for keto.

The high fructose level in fruits gets metabolized in the liver which in turn turns into fat. This fat deposits around the abdomen (which is really hard to get off).

So the fruits which contain a high amount of fructose or sucrose leads to high carb diet and hence omitted from keto list.

So check out the fruits which you can happily gulp down while in a keto.

Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.

Not only it is tasty but I like the blackberries more for its medicinal values.

Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides the antimicrobial and antidiabetic effect.

Blackberries also reduce inflammation. This is where your stomach and waist starts to shrink ( Keto effect ) So,happily include it in a keto diet.

I love this fruit.

Really delicious and full of nutrients. And what I like most about it is, instead of being sweet and juicy, this fruit is quite low in carbs.

The loveliest part of strawberries is that I can make several keto desserts with it. Especially strawberry dipped in chocolate. Just too yummy for a keto diet.

You know, strawberries even protect our health with the bio-active compounds. It also improves our blood sugar levels.

Strawberry contains only 5.7 grams of carb per 100 gm.

Should I start with its carb content? Its only 1.8 grams of carbs for per 100 gm of avocado.

They are just amazing.

It is so delicious and can be combined with any type of keto salads.

It provides with many essential fats that are just perfect for a keto diet.

This fruit also comes with a large number of vitamins and minerals and improves our cardiovascular health.

Have you checked the keto recipes? You will find coconut in ample recipes. Whether its coconut milk or coconut creamed bars. Oh, I just love these bars. In fact, I like almost all the keto desserts.

There are other coconut items too like:

They are very useful in making low carb snacks as they themselves contain only 6.25 carbs per 100 gm.

Coconut contains a fairly large amount of medium chain triglycerides which are used by the body to produce instant energy.

Can you believe it that olives have only 1 gm of carbs for per 100 gm?

Yes, olive is one of the best low carb fruits available.

Not only it contains a high amount of good fat (You know how much fat is necessary for keto diet) but it also reduces the risk of cardiovascular diseases.

I love to put a good amount of olive pieces on my keto pizza.

Oh forgot to add that olives improve our bone health too. Yes, it is a win-win from every angle.

Lemons are just so common to use in any of the dishes. Not only it brings the tangy taste but lemons are loaded with hell amount of benefits too.

100 gms of lemon gives only 6 gm of carbs.

This tasty fruit has the highest amount of antioxidants and serves 5.4 grams of carbs per 100 gm of it.

I love to mix the raspberries with some buttercream. It tastes amazing and serves as a quick keto dessert.

This is a fruit which can be a bit tough to consume raw. It is sour.

So you can half dry it in the sun with sprinkles of salt over it.

But the benefits are innumerable.

Gooseberries are well known for its positive effect on skin and hair.

It also contains anticancer properties.

I can tell you about the endless benefits of this fruit but when it comes to keto then it is carb and sugar content that matters.

Gooseberries serve 5.9 grams of carbs per 100 gm. Quite reasonable.

Tomatoes and fruits? Well yes, it is.

Now tomato is a fruit which you can put in any recipes to bring the tangy taste. So when you are mixing it with other vegetables then our mind holds a perception that tomato is also a vegetable.

Even the tomato sauces are widely used.

Tomatoes also contain micronutrients and vitamins which improve our health condition.

It serves only 2.7 grams of carbs per 100 gm of it.

Starfruit is a delicious tropical fruit which is rich in vitamin C.

I love its crunchy yet juicy pulp.

It also carries a small amount of minerals and electrolytes. And yes starfruit is rich in antioxidants too.

It serves 4.2 of net carbs per 100 g

Lime and lemon are often confused with each other.

The difference between them is that lime has a higher concentration of vitamin C and other antioxidants.

It provides a net carb of 8.2 g per 100 g.

Though the carb content is a bit higher, limes keep your arteries cleaner and thus aids in better blood flow.

Read more:
11 Fruits can you Eat Safely in a Ketogenic Diet - Cool ...

By: kgeorge onSunday, January 27th

Weve all done itdrank from a questionable carton of milk, mowed down on the remains of old yogurt, and even dared cook meat that had been in the freezer for a few months (well six to be exact).

Youre not alone and not necessarily wrong to try to salvage food instead of throwing it away when its expired its best before date. We live in a world where there is so much food wasted, and a lot of it is prematurely thrown away! While we tend to exercise the phrase better safe than sorry when it comes to food spoilage, there are some foods that can be eaten past their expiry date. These dates are just given to let consumers know when they are at their peak quality and freshness, and sometimes there is a little bit of leeway between that date and their real expiration. Heres a list of foods that even food experts admit we can consume safely past the expiry date on their packaging

With the amount of chemicals and beverage additives in carbonated drinks, it shouldnt surprise you that they are formulated to last a really, really long time. Just to give you a perspective of the shelf life, food scientists estimate that diet soda is good for up to 4 months past its shelf life expiry date, while soda with regular sugar content can safely be consumed up to 9 months after its listed expiration date.

If you pop open a can of soda thats been sitting around for a while, your own senses and good judgment will serve you well in determining whether or not it is still good. You should pour old pop into a glass and observe its character and consistency before drinking it; if it no longer fizzes up, or if it appears watery and there arent any bubbles, dont consume it. There are some health risks associated with drinking expired soft drinks.

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Read the rest here:
Foods You Can Safely Eat Past The Due Dates | ActiveBeat

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See the rest here:
Food and Diet - CNN

Click here for Calories Part I, Part II, Part III, Part IV, Part V, and Part VI.

We have explored the bodys adaptation to reducing calories and weight and seen how the body acts more like a thermostat than a scale. The body acts as though it has a Body Set Weight (BSW) and strives vigorously to defend that weight against increase or decrease alike.

But how long do these adaptations last? If we maintain a certain body weight, will our body eventually recognize this as a new BSW? Certainly at first glance, this seems like a reasonable assumption. But is it true?

Reduce Energy Expenditure

Lets look at some recent studies to answer this important question.

Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight by Dr. Rosenbaum et al.

In this study, 21 subjects were recruited and fed a liquid diet consisting of 45% carbohydrates over one year and the Total Energy Expenditure (TEE) were measured. As expected, during the initial weight loss phase (10% of body weight) TEE was reduced. As weight went down, the body tries to regain the weight by reducing TEE. In essence, the body is defending the BSW and trying to return to the original weight. But how long does this last?

What is interesting is that TEE is reduced over the course of the full year. Even after one year at the new, lower body weight, the TEE was still reduced by an average of almost 500 calories/day. (see figure on right)

In other words, this reduction in TEE starts almost immediately after caloric reduction and persists for a long time at least 1 year and going strong. It does not appear that this BSW has been changed at all. There is no sign that BSW has changed.

The body is still trying to get back to the original BSW. Remember that this weight loss is achieved with no change in the composition of the diet only the amount (a portion control strategy).

Lets put this into dietary terms. We start by eating 2,000 cal/day and burning 2,000 cal/day. We decide to lose some weight and reduce our calories to 1,500 cal/day. Our body almost immediately reduces TEE to 1,500 cal/day.

We lose some weight but then the weight loss stops even though we are still eating less than before. Because TEE has been reduced, we feel cold, tired, hungry and a bit miserable but we decide to stick it out thinking that things must improve. However, even after 1 year, things are exactly the same. We feel lousy and the weight is not coming off despite our best efforts to eat only 1,500 cal/day.

Finally, we think that we should go back to a normal diet 2,000 cal/day. The weight comes rushing back because now we are eating 2,000 calories/day and expending only 1,500. Sound familiar? Thought so Thats because everything Im describing here has been well described over the last 100 years!This actually starts to make a bit of sense. Suppose we are the manager of a power plant. Every day, we receive 2,000 tonnes of coal and we burn 2,000 tonnes of coal. We also maintain a supply of coal just in case we dont have enough (storage shed). Now, all of a sudden, we start getting only 1,500 tonnes of coal.

What do you imagine that we should do? If we keep on burning 2,000 tonnes of coal, we would quickly burn through our stores of coal and then our power plant would be shut down. Massive blackout over the entire city. Anarchy and looting commence.

Our boss would tell us how utterly stupid we are and say something like Your ass is FIRED! The problem, of course, is that he is entirely correct in his assessment.

Because we, as the manager of this power plant, are not that stupid would not do that. As soon as we figured out that we were only getting 1,500 tonnes of coal, we would reduce our power output to 1,500 of coal. In fact, we might use only 1,400 tonnes just in case. A few lights go out, but there is no blackout. Anarchy and looting avoided. Boss says Great job. Youre not as stupid as you look. Raises all around

Now, lets think about our body. We eat 2,000 calories/day and use 2,000 calories/day. We start a diet so now we are eating only 1,500 calories/day. What happens? Well, the body is not that stupid. It does not want to die. Why do we assume the Mother Nature is a complete moron? The very first thing we do is reduce our TEE to 1,500 calories/day and maintain that for as long as it takes.

We know for a fact that this is what happens. It has been proven over and over again. We just keep not believing it and hoping that our caloric reduction strategy somehow, this time, will work. It wont. Face it. We only believe it because the nutritional authorities keep tell us it works. It doesnt.

Mother Nature is not stupid. Thats why conventional calorie reduced diets dont work in the long term.

Continue to Calories part VIIIhere

Begin here with Calories I

Click here to watch the entire lecture: The Aetiology of Obesity 1/6 A New Hope

View original post here:
Why Diets Don't Work in The Long Term Calories Part VII