One of the most essential methods to lose weight is to control your diet. Almost every weight loss program suggests following a strict diet or eating pattern, however, how many of these programs actually offer a concrete solution to weight loss? According to Boston University School of Medicine, Americans spend approximately $33 billion dollars per year on products for weight loss (Weight Management, 2017). If this is the case, wouldn’t it be logical to conclude that America is getting healthier? The actuality of the case is that over 33% of the United States adult population is obese (Weight Management, 2017). If this is true, and Americans can spend so much money on weight loss products, then why is the US obesity rate so high? Do the ‘quick and easy steps’ that all weight loss programs promise, really provide people with an easier solution for losing weight? And if so, why does the US obesity rate remain stagnant? This paper is an analysis of dietary programs such as intermittent fasting and the Atkins diet and their contribution to weight loss and health benefits.
One of the many methods that promises weight loss is intermittent fasting, where an individual cycles periods of fasting and non-fasting throughout the day. Studies have indicated the benefits of fasting through several experiments. In one case, a 2003 study tested the effects of alternate day to day fasting on mice in comparison to mice who reduced their caloric intake. The mice who fasted regularly had lower levels of insulin and glucose in their blood, which meant they were significantly sensitive to insulin and a reduced risk of diabetes (Stipp, D., 2013). As shown in these results, there are many health benefits linked to a regular fasting schedule, including a less likely chance to develop any diseases, including obesity. Nutritionist Clive McCay discovered that rats who were restricted to a daily diet from early age were able to live longer and had a lower chance of developing cancer (Stipp, D., 2013). This research does not necessarily link the importance of fasting in humans however. Diseases such as obesity could be different in mice because they are genetically and anatomically different than humans. While fasting may be linked to significant health benefits for mice such as an extended life, statistics may show the opposite in humans. Recently, studies done on humans show that intermittent fasting is a reliable method for weight loss as it restricts the time frame in which they are allowed to have a meal, however, results may indicate that it isn’t better than any other diet.
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A study conducted at the Pennington Biomedical Research Center tested the feasibility of this method, as well as whether fasting improved any limits to longevity, similarly to the mice study. To test this theory, 16 non-obese human subjects were involved, 8 of whom were men and the other half being women. The subjects were measured on body weight, body composition, resting metabolic rate, respiratory quotient, temperature, fasting serum glucose, insulin, free fatty acids, and ghrelin as a baseline to note differences in the measurements as soon as the testing was over. The measurements on body weight and composition could be done using a basic tape measurer. With this information the researchers could calculate the measurements for RMR (resting metabolic rate), as well as body composition. The resting metabolic rate variable is important because it is the amount of calories that is burned at rest. The subjects were assigned to follow a strict schedule of 36 hour fasts every other day for 22 days. The subjects were measured by their hunger using visual analogues weekly, which meant there was room for possible error in this measurement, as hunger is a characteristic that cannot be measured directly. Over the 22-day period of alternate-day fasting, the subjects loss 2.5 +/- 0.5% of their initial body weight and lost 4 +/- 1% of their initial fat mass. Results also showed that insulin levels dropped 57 +/- 4%, showing the link between regular fasting and a lower risk of developing diseases such as diabetes. Fasting in this study was also measured by how long the individual is limited on their consumption of energy, rather than when energy is not consumed. These usually give the individuals 20 - 25% of energy demands on ‘fast’ days.
An individual is most prone to diabetes when they are resistant to insulin due to the build-up of glucose in the blood. Insulin is a hormone that controls the amount of glucose in the blood. When resistant to this hormone, the cells are not very reactive, resulting in the build-up of glucose in the blood. The weight loss as a result of using this method regularly can also be linked to a lower risk of developing obesity. This method could be used to keep body fat percentage in check in order to reduce the risk of developing excess body fat.
In a fast, there are 5 metabolic processes that the body undergoes as a result of not having enough nutritional intake. The first phase takes place during a meal, where insulin levels are raised. When insulin levels are too high, weight loss becomes extremely difficult. This metabolic hormone causes the body to store fat, as well as forbids the body to break down fat. Any glucose that remains ends up being stored in the liver as glycogen. This is stored for when it is required later. About 6-24 hours after fasting occurs, the post-absorptive phase begins which is where insulin levels begin to decrease. The process for glycogen being broken down into glucose, is called glycogenolysis. This happens for a few hours, and soon the stores in the liver being to gradually decrease. This leaves the liver to use the process of gluconeogenesis to revert glucose levels. This process, as mentioned in its name, is when glucose is created. During this process, the liver takes up glycerol, lactate, and amino acids from the blood to convert into glucose, maintaining glucose levels in the liver. A couple days after a fast and the fourth phase, ketosis, begins. Here the low levels of insulin reached during fasting increase the levels of lipolysis, which breaks down the fat in return for energy. During this process energy cannot be supplied to the brain using fatty acids, however it can be supplied to other tissues in the body. Ketones are produced in order to help provide energy to the brain. Ketones (ketone bodies) are produced from fatty acids and are able to cross the blood-brain barrier. This is helpful when there is a lack of glycogen stores, however, after a couple of days, about 75% of energy is used by the brain through ketones. For somebody who has diabetes, the process for ketosis could be very dangerous due to the decrease in insulin, however, this will be overlooked due to the study being done on healthy test subjects.
In text, given these results, this method seems like an effective way for weight loss, however, it may be conditional depending on the individual. The results of this experiment showcased that there are in fact benefits to dieting by intermittent fasting that can correlate to weight loss and the prevention of certain diseases such as obesity. However, hunger did not decrease in the fasting periods, meaning that it is more likely that a person on a strict fasting diet would not last very long in doing so.
The results from this study clearly shows a correlation between alternate day to day fasting and weight loss. The difference between this style of diet and a regular caloric restriction diet are the changes in the glucoregulatory markers. Otherwise, both diets are similar when it comes to weight loss. However, this study still does not show whether intermittent fasting is the superior diet. It is important to remember that a regular caloric restriction diet has been practiced for a long time and has provided people with a sufficient amount of nutrients that are needed for the day. This study only showed the effects of alternate day fasting over a 30-day period. One month is not nearly enough time for a complete evaluation on a diet.
Even if it can be proven that it is a healthier lifestyle than eating 3 meals a day, it still would not be a reliable choice. The subjects produced a lot of ghrelin which is a hormone that signals feelings of hunger. This feeling is an important survival mechanism and if it didn’t exist, people would most likely die of hunger. Our bodies always give us signals to tell us when something is wrong or when we need something. An example being, when we get hurt, our bodies will give us awareness that we are endangered. This is a similar case all together since our bodies react and relay the message to the individual. So, is this the result of their bodies telling them that their bodies are incompatible with the diet? It may be a good method for quick weight loss, however, our bodies may not be compatible with this form of dieting all together. Eating 3 meals a day may be the better option, considering it is universal in the US. Traits of previous eating habits may have affected the way people eat now which may be the result of the incompatibility of our bodies with this type of dieting. When saying incompatibility, this is referring to the hunger, not weight loss. Exercise is another factor to weight loss, however the test subjects physical activity was never specified in the study, making room for another possible error in the experiment. If the participants were also measured on their amount of exercise, the experiment could have shown a correlation between the data.
An investigator for the National Institute on aging had a theory on the subject on the reasoning for the health benefits of intermittent fasting, which was that the cells are under a mild stress. Similar to when in exercise, putting stress on your muscles damages them, however, during the recovery process they become stronger to adapt. His name, Mark Mattson, and he believed that during fasting, the metabolic system undergoes a similar process of cells undergoing stress to adapt to their environment. If this is the case, it would explain the resistance to diseases such as diabetes.
During a fasting period, approximately 25% of energy is used. This could be the result of the body attempting to maintain homeostasis. When the body is not getting energy directly from the liver stores, the body must adapt and get energy from another source. If Mark Mattson’s theory is correct, then similar to when muscles are strengthened when they are damaged, the cells will overwork themselves to the point that during the repairing process the cells will be stronger to adapt to the stress. The damaging and repairing process may be the cells adapting, resulting in homeostasis, which requires more energy. Overall, intermittent fasting may seem like a good way to lose weight, although it may be a more difficult process and our bodies may not be compatible with the process, however it can still be done to lose weight.
Another diet, named by its discoverer, was founded in the 1960s by an American physician and cardiologist called Robert Atkins. The Atkins diet was popularized because of its promise for a quick fix to weight loss. The Atkins website itself provides information on the advantages of this diet. The information they provided supported why the Atkins diet is the ‘best option to lose weight’, however, when looking into fad diets that provide their own research, it is important to understand that their intentions aren’t always as wholesome. Alongside their research supporting the idea that the Atkins diet is the superior diet is a shop of products that ensure that you stay on track. It is important to generally not commit in the original diet programs research. Since the information is coming from a primary source, they may leave out specific information about their plan and diet that will benefit them.
Atkins was popularized due to their claims that high-carb diets show a link between obesity and other diseases such as type 2 diabetes. These claims however, are not very specific, considering that there are different types of carbohydrates. When people are exposed to dietary health programs such as the Atkins diet that make claims that are based on research, it is easier to misunderstand when desperate to lose weight at a quicker pace. Sugars and chain sugar units are the most abundant constituent of living matter. New carbohydrates are still being discovered, as are new roles for them in normal biological processes and disease. Carbohydrates are sugars and are important because they are the main source of where the body gets energy. Carbohydrates are mainly found in whole grain foods which includes brown rice, oats, and bread. It provides fuel for most of the body’s functions. One example of a type of carbohydrate that is essential for a healthy lifestyle is fiber. Fiber helps food go through the digestive system and gives the body the feeling of being full. This is an example of a type of carb that is critical in losing weight. When the body feels full it is easier to cut back on any excess calories. If carbohydrates are actually an important part of a diet, why do dietary programs such as the Atkins diet claim the contrary?
A meta-analysis and a critical review have concluded that low-carb diets are better than other nutritional approaches for controlling type 2 diabetes. There have been at least 11 case studies, 19 observational studies, and 74 randomized controlled trials.
The reason why this diet may be misunderstood is because there is a link between an increase of weight gain and consuming extra kilojoules (calories). When the body is supplied with an extra amount of calories, it is then stored as glycogen or fat, which continue to expand resulting in weight gain. Since carbohydrates are mainly a source of energy, it can be easy to deduce that a diet filled with high carbohydrates provide the body with an excess amount of energy. However, carbs aren’t the only source of the body’s fuel, as there are still foods out there that can supply the body with an excess of calories with lower carbs.
Carbs are important for fuel in the body, and when it is restricted, it can lead to a lack of glucose which is essential for energy. When the body is not getting enough glucose, the process of ketosis occurs. The process for ketosis may be different depending on the situation, for example, if the body demands any excess energy that is not supplied, ketone levels may rise in its debt. As previously mentioned, ketones are made from the process of breaking down fatty acids when glucose is not available. Our bodies go through this process every time it demands any extra glucose that is not available. This could happen as a result of missing a meal, and our bodies will most likely go through a mild process every day. This process is normal for people without diabetes since the insulin in their bodies prevent ketone levels from getting too high in the blood. However, a person with diabetes will be in danger during this process due to a lack of insulin which would result in the buildup of ketones in the blood, which is dangerous.
In the Atkins shop, there are recipes and meals all prepared for the people looking to lose weight quickly. They provide frozen food, bars, and shakes, which offer to satisfy cravings while maintaining a healthy lifestyle. The foods provided are all of course, low carb based and come pre-made, making it easier for anybody who is looking to solve their weight problems to try.
Overall, there are many forms of dieting that help in weight loss, however, there are only a few that provide the body with essential needs to live a healthy life.
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