Popular Fat Loss Diets - Assignment Example

? Comparative Analysis of Popular Fat Loss Diets      Comparative Analysis of Popular Fat Loss Diets Obesity is a prevalent condition in the United States and much of the developed world. Research findings from a study conducted by the “National Health and Nutrition Examination Survey” (NHANES) in the 2007-2008 period show a worrying figures with regard to weight gain. The NHANES findings show that 5.7% Americans above the age of 20 years are extremely obese, 33.8% are obese and34.2% are overweight (Ogden & Margaret, 2011). This is a worrying trend considering that all these conditions are characterized by excessive body fat gains that are detrimental to health. Additionally, obesity or overweight conditions pre-dispose individuals to other secondary health complications such as type II diabetes and cardiovascular conditions. The cognizance of these facts has led to increased concern with weight reduction and ‘fat loss,’ both of which are meant to prevent obesity and overweight conditions (Diets in Reviews.com, 2011). A number of fat reduction diets have been proposed as effective solutions to weight loss. All these diet programs have one significant focus, which is the reduction of body fat, which is largely responsible for the condition. In spite of there being a single aim, these dietary programs are structured differently and their theoretical bases also differ. Some of these dietary programs include Ornish, Atkins, Zone and Learn-just to mention, but a few. The aim of this paper is to make a comparative analysis of three diet programs with the aim of comparing their aspects from a number of perspectives. The review shall look at Atkins, Zone and Learn diets. Atkins Diet The Atkins diet is a ketogenic diet focused on enhancing burning excessive fats in the body. The diet reduces carbohydrate intake so as to switch the metabolism of the body from glucose metabolism to fat ketosis (Agus et al., 2000). Therefore, instead of the body acquiring its energy from glucose metabolism, it switches to burning fats as an alternative energy source. Ketosis is trigged by low insulin levels and this begins when the level of blood glucose is low-insulin levels are always low when blood glucose is low under normal conditions. Low insulin levels trigger lipolysis, which uses fats to produce ketones (WebMD.com, 2012). This outcome depends on hormonal changes in levels of epinephrine, growth hormone and glucagon. The control of carbohydrate intake in this diet lowers blood glucose, and therefore, prevents levels of insulin from rising. In order to reduce glucose levels the diet recommends a low carbohydrate diet with an increased fiber content that is meant to reduce food energy because of its low digestibility. Atkins diet consists of phases namely induction, ongoing weight loss, pre-maintenance and life-time maintenance. The induction phase is the very restrictive in nature and meant to significantly reduce carbohydrate intake so as to trigger ketosis. This phase takes about two weeks. The second phase is the ongoing weight loss program that allows minimal incremental intake of carbohydrates at levels that cannot facilitate weight increase (Gardner et al., 2007). The pre-maintenance phase is the third phase. This phase is used to increase intake of carbohydrates gradually with an aim to establish a ‘critical level’ at which the intake should be maintained. The life-maintenance phase is the last phase, which is meant to maintain the habits already acquired to prevent a relapse. The preferred foods in Atkins diet include unprocessed whole foods and whole foods with a low glycemic index. Less than 20% of the caloric intake should be from saturated fats (WebMD.com, 2012). Vegetable oils, olive oil and butter are allowed at about for ounces per meal. High glycemic foods are avoided in the induction phase. Legumes should also be avoided because of their starchy content. The minimal carbohydrate intake in the initial phase is supposed to come from fruits and other forms of recommended greens such as pumpkins, asparagus, spinach, cauliflower, broccoli, turnips and tomatoes. Meats, poultry, eggs, fish, fowl and shellfish should be allowed in limited amounts of about 4-6 ounces in a single meal. Alcoholic beverages are not allowed and caffeine should be limited because it may cause cravings for carbohydrate-based foods. People under the diet should also take at least 8 glasses of water in a day. Daily doses of multivitamins with minerals are recommended, but iron should be avoided (WebMD.com, 2012). Comparison of Atkins Diet to Zone and LEARN Diets Unlike Zone and LEARN diets, Atkins is excessively restricts carbohydrate intake. It dietary profile consists of minimal carbohydrate intake, which is drastically reduced in the initial phase of the program followed by gradual increments. Fat intake is also significantly reduced with saturated fat intake being as low as 20%. The few carbohydrate calories are acquired from low glycemic fruits and vegetables. As such, this eliminates most carbohydrate based foods such as whole grains and refined foods from carbohydrate products. The fact that the diet supports a low carbohydrate dietary intake means that the diet cannot support a moderate or intense exercise regime. In fact, the low carbohydrate intake has been cited as a possible cause of irritability and tiredness observed in people under the diet’s program (Agus et al., 2000). This is a result of the sudden decline in blood glucose levels as the program tries to switch the metabolic direction. The ability of the Atkins diet to produce lasting results is in great doubt after a number of research studies revealed that rapid weight regain or return often happens after the initial weight loss. Initially, this observable effect had been associated with non-compliance to the dietary dictates. However, a study from Harvard Medical School has proven that the weight gain is a result of increases in cortisol (Sears, 2012). The hormone cortisol increases by approximately 18% and the active thyroid hormone decreases by almost 12%. This hormone is responsible for increased fat accumulation. The effect is akin to results of cortisol like drugs that increase weight gain (Sears, 2012). Zone Diet The zone diet is a dietary plan designed by Dr. Sears, and it is based on the theory of dietary balance. The diet is aimed at influencing hormonal balance so as to reduce body fat. It advocates a balanced ratio of diet consisting of carbohydrates, proteins and fat in the ratio of 40:30:30 on a daily basis. According to Sears an imbalance in the ratio of carbohydrates to proteins in any dietary intake triggers the production of insulin that causes fat storage. Sears cites this as the major weakness in other diet programs, which often experience serious relapses in weight gain. The term zone literarily denotes a zone of balance, where glucagon levels are not very high and insulin levels are neither high nor low (Crossfitimpulse.com, 2011). This level is the balanced level where anti-inflammatory substances such as eicosanoids are produced. These substances are health and heart friendly because they establish a balance. According to the theoretical foundation of the diet, the establishment of a body in a caloric balance reduces the body’s need to store excess calories in form of fat (Agus et al., 2000). This is because the body cannot burn and store fat at the same time and it needs significant time and changes to switch. The diet also recommends a balanced intake of Omega-6 and Omega-3 fats. In contrast to other diets, Sears suggest that fat consumption is important in the burning of fats. According to Sears the monounsaturated fats in the diet induce a feeling of satisfaction, and therefore, decrease carbohydrate intake and absorption. Sears states that limited carbohydrate absorption reduces levels of insulin, which leads to less fat storage and faster move into the fat burning phase. The diet’s composition should have proteins preferably from natural, lean meats and carbohydrates from vegetables and low glycemic fruits. This should also include fats-preferably Omega-3 and Omega-6 fats. Comparison of Zone diet to Atkins and LEARN Diet The zone diet does not restrict dietary intake of any of the basic components of a balanced diet profile. Instead, the diet recommends a balanced dietary profile with carbohydrates, proteins and fats in a balanced ratio of 40:30:30. The diet is thus not a “low carbohydrate” because it does not restrict carbohydrates, but rather recommends moderation in relation to other dietary components. Sears cites this as an important element in maintaining hormonal balance, digestion and exercise ability. Unlike the Atkins diet, the zone diet recommends the fat intake-especially Omega-3 and Omega-6 fats. Choices of food with regard to carbohydrates are similar to the Atkins diet (Ebbeling et al., 2012). Unlike the Atkins diet, which is extremely ‘low carb,’ the zone diet is able to support moderate exercise regimes because it does not strictly restrict carbohydrate intake. The moderate and balanced carbohydrate intake allowed in the diet can support a moderate regime of exercise because it can allow elevation of blood sugar levels after intake (Ebbeling et al., 2012). This diet has an ability to produce long-lasting results because of its moderation element. Entry into this diet program does not substantially disrupt bodily processes and it has very limited significant changes that offset the balance way off the normal limits. This element of moderation tries to reduce weight without causing significant disruptions. As such, relapse of weight gain is not an easy occurrence under zone diet. Learn Diet LEARN is a weight loss and behavior-change program developed by Dr. Kelly from Yale University. The diet’s acronym stands for lifestyle, exercise, attitudes, relationship and nutrition. Unlike other programs, learn is a more comprehensive program that incorporates non-dietary aspects such as exercise and relationship into the observance so as to create a holistic approach to weight loss and control (Diets in Reviews.com, 2011). The program covers all aspects of weight gain and loss. The LEARN program follows the ‘USDA food pyramid,’ and it is recommendable for the people under the diet to take 55% to 60% of required calories from carbohydrate. Therefore, unlike other diets LEARN is not against carbohydrate intake. However, it recommends for careful assessment of carbohydrate types so as to avoid bad and take good carbohydrate. Proponents of the diet state that carbohydrate intake prevents tiredness, constipation and irritability, which characterizes other diets (Test Country, 2012). The diet does not restrict fat intake, because its proponents state that fat is a necessary component for other body functions such as tissue repair. As such, it recommends that at least 10 calories should be from fats. Comparison of LEARN Diet with Atkins and Zone Diet The LEARN diet profile consists of approximately 55%-60% carbohydrate-based calories. As such, it is the least restrictive diet with regard to carbohydrate (Test Country, 2012). Additionally, the diet provides no restrictions on fat intake as well as protein intake. The diet’s profile is kin on developing the participants’ careful choice of the kind of various dietary components that they take rather than reducing some elements of the components. The fact that the diet does not restrict carbohydrate intake, implies that the diet has the highest ability to support an intense exercising program. The relatively high recommendation of carbohydrate caloric intake supports higher levels of blood glucose necessary for intense exercising. The diet’s ability to provide long-lasting results is also equally significant because it incorporates a wholesome approach to weight loss and control (Diets in Reviews.com, 2011). The fact that the program incorporates physical exercise, relationship awareness, diet and overall lifestyle, ensures that long term weight reduction and maintenance is well achieved. References Agus, M. S. D. Swain, J. F. Larson, C. L. Eckert, E. A.& Ludwig, D. S. (2000). Dietary composition and physiologic adaptations to energy restriction. American Journal of Clinical Nutrition, 71(1), 901–907 Crossfitimpulse.com (2011). The Zone Diet Explained. Retrieved from http://crossfitimpulse.com/the-zone-diet-explained-edited Diets in Reviews.com (2011). LEARN: A lifestyle approach for controlling weight loss in 16 lessons. Retrieved from http://www.dietsinreview.com/diets/learn/ Ebbeling, C. B. Swain, J. F. Feldman, H. A. Wong, W. A. Hachey, D. L. Garcia-Logo, E. & Ludwig, D. D. (2012). Effects of dietary composition on energy expenditure during weight loss maintenance. The Journal of the American Medical Association, 307 (1), 267-2634. Gardner, D. C. Alexander, K. Sofiya, A. Soowon, K. Randall, S. S. Raymond, R. B. Helena, C.. K. & Abby, C. K. (2007). Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors among Overweight Premenopausal women. The A TO Z Weight Loss Study: A Randomized Trial FREE. The Journal of the American Medical Association, 297 (9), 969-977 Ogden, L. C. & Margaret, D. C. (2011). NCHS Health E-Stat: Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, Trends 1960–1962 Through 2007–2008. Retrieved from http://www.cdc.gov/nchs/data/hestat/obesity_adult_07_08/obesity_adult_07_08.htm#table1 Sears, B. (2012). Harvard explains why people regain weight with the Atkins diet. Retrieved from http://www.zonediet.com/blog/2012/10/927/ Test Country (2012). What is LEARN Diet? Myths & Facts about LEARN Diet. Retrieved from http://www.testcountry.org/what-is-learn-diet-myths-facts-about-learn-diet.htm#ixzz2AU0YddCu WebMD.com. (2012). What Is the Atkins Diet? Retrieved from http://www.webmd.com/diet/atkins-diet-what-it-is Read More