Evaluation of a Weight Loss Program - Research Paper Example

? Evaluation of a Weight Loss Program al Affiliation The inventor of the popular South Beach Diet weight loss program Dr. Agatston refers to obesity in America as an epidemic. According to him, mediocre eating habits and inactive lifestyles are largely to blame for the upsurge in obesity and lifestyle diseases in America. This assertion by brings into perspective just how overwhelming the issue of weight and specifically matters of obesity are in the American society. Statistical figures on weight concerns and the general global trends in adapting more healthy lifestyles, so as to live longer have seen the advent of innumerable proposals to weight loss solutions in America, and the world over. The most commonly used and sought after method is the use of diets. This paper will analyze the 5:2 Intermittent Fasting diet seeking to determine they key elements that the diet proposes to be its success factor, reasons provided for its effectiveness, and the physiological components involved in the diet. Further evaluation will be an unbiased critique of the diet based on the module information on eating and weight regulation, followed by a subjective opinion on whether the diet is recommendable. Keywords: Obesity, Weight Loss, Weight Loss Program, Diet, 5:2 Intermittent Fasting Diet Introduction Statistics reveal that out of the total American adults aged over 20 years, a third are obese, with a reported two thirds being overweight. Further, the number of children in America whose BMI shows that they are seriously overweight has tripled. The number of Americans who lead a sedentary lifestyle without taking part in any form of exercise or physical activity currently stands at an estimated 51% (Agatston, 2008). The upsurge in health complications and lifestyle related illnesses can be attributed to the drastic increase in the number of people who are obese. Aside from the concerns over the physical appearance of people battling obesity, other concerns include physical concerns including the risk of suffering heart attacks, developing diabetes, stroke, a number of different types of cancers, arthritis, psoriasis and acne, as well as mental and psychological issues such as depression, attention deficit disorder and Alzheimer’s disease (Agatston, 2008). Beyond the health implications of poor diets and inactive lifestyles, the problem has economic implications where millions of dollars are spent each year in the treatment of obesity related illnesses; approximately $90 billion (Agatston, 2008). It also has heightened mortality rates with an estimated 300,000 deaths every year being attributed to obesity and lifestyle related complications (Agatston, 2008). From diets; fasting diets, fluid diets, crash diets, vegetarian diets and detox diets, to intense work out programs such as aerobics, cardiovascular work outs, weight lifting, strength training and yoga; to weight loss supplements such as diet and slimming pills, appetite suppressants, anti-oxidants and green teas; to unorthodox ways such as slimming belts, use of laxatives and inducing vomiting; there is an insatiable demand for fast fixes to obesity that promote weight loss by whatever means. One such fix is the 5:2 Intermittent Fasting Diet developed by Dr. Michael Mosley. The 5:2 Intermittent Fasting Diet According to the 5:2 Fast Diet Forum, the 5:2 Intermittent Fasting diet is described as a “revolutionary” means of shedding weight and becoming healthier (n.d.). Developed by Dr. Michael Mosley, the Intermittent Fasting Diet claims to be a straightforward way of losing weight, by reducing the intake of calories within a week that does not result in one feeling “deprived”, like one often feels while on a diet. The diet allows one to continue to indulge in their favorite treats unlike most other diets, reducing feelings of guilt and restrictions. Unlike most other diets therefore, it claims to be easier for people to stick to in the long run and therefore they are more capable of keeping off the weight that they shed (The 5:2 Fast Diet Forum, n.d.). In this weight loss program, it is recommended that a person has two days each week where they consume only about a quarter of their advised daily consumption of calories; approximately 600 calories for men and approximately 500 calories for women. The days should be non-consecutive with the best recommended days being Monday and Thursday. These days are typically the fasting days, while during the rest of the week one is allowed to consume their regular food portions and calorie intake; almost equivalent to dieting for a maximum of two days in a week. However, the underlying red tape is that one should not over-indulge during the remaining five days, or engage in unhealthy foods or harmful eating habits (The 5:2 Fast Diet Forum, n.d.) According to the basic principles behind the diet, hunger is a momentary sensation that can be suppressed by taking a drink such as water or black tea. Though this might be difficult at first, with time it easily becomes a part of one’s lifestyle, as one gains more control over his or her appetite. Other claims of the diet are that it results in a number of other health benefits including; an increment in the lifespan of individuals, defense against diseases and an enhancement of cognitive functions that includes prevention from diseases like Alzheimer’s (NHS Choices, 2013). Mosley claims that consistent following of this diet will result into a person losing about 1 pound each week which is roughly 0.46kg (n.d.). This success is however reliant on not over-eating during the non-fasting days. He further states that the intermittent fasting results in an enhancement of blood pressure levels, as well as the levels of cholesterol in the body and sensitivity to insulin (Mosley, n.d.). However, like with any other diet, the essential question in the evaluation of the diet is whether it really works. Johnson and Leck define fasting as a “state of nutritional imbalance”, where there is a lack of or disturbance in the calorie intake of a person for a particular period of time (2010). During this event, the body moves into a condition of early fasting for a period after eating that can be between 3 and 12 hours. This state is known as post-absorptive fasting (Johnson & Leck, 2010). When this period is exceeded, the sugar levels in the body dip as the body goes into actual fasting; a condition known as hypoglycemia. Activities relating to gluconeogenesis increase as the body turns to proteins to be a substrate for body processes. Amino acids which are components of proteins become the substrate (Johnson & Leck, 2010). Nutritional imbalance as created by fasting at this stage can strongly be associated with physical side effects, such as the risk of falls, a stagger in one’s step, fatigue, lightheadedness, deficiency of coordination, a sense of disorientation and vertigo; all of which are symptoms of hypoglycemia (Johnson & Leck, 2010). They pose the biggest risk to older people. People of different ages often practice partial fasting due to a variety of reasons, among them, weight loss programs such as the 5:2 Intermittent Fasting Diet. These diets involve skipping meals while other reasons for disrupting the normal calorie intake may be the dispensation of medication, or medical tests, or religious purposes such as the Islamic Ramadan feast. Despite this, the disturbance of normal calorie consumption exerts extra pressure on the body, which may destabilize the ability of the body to execute daily responsibilities (Johnson & Leck, 2010). According to WebMD, during a period of fasting, the body is compelled to draw energy from its reserves such as the fat stored in the body so as to sustain energy levels, resulting in weight loss (n.d.). However, genetic programming of the body has brought a phenomenon by which, when one consumes less food, the body slows down the rates of metabolism in order to preserve energy. In retrospect, when one resumes with their regular eating patterns, the already dropped rate of metabolism may result in the body storing more energy, potentially resulting in weight gain. In more adverse cases, this may actually result in one accumulating more weight compared to the pre-fasting period despite consuming the same number of calories (WebMD, n.d.). Additionally, during the period of fasting, the body may react by decreasing the appetite. As a result, one will feel less hungry in the beginning. During the non-fasting days, this may be detrimental to the diet plan as the hormones responsible for appetite will spring back into action, causing one to feel hungrier than the period prior to the fast. This increases the temptation for one to engage in an episode of binge eating (WebMD, n.d.). While fasting diets often result in gradual weight loss, the ability of a person to keep off the weight in the long run appears to be questionable. I would be skeptical about trying out this diet or recommending it to someone else. Though not much research has been carried out on the effectiveness of this weight loss program, empirical studies reveal that it may result in a number of side effects resulting from the drastic reductions in calorie intake including; bad breath associated with low carbohydrate levels in the diet, irritability, having trouble sleeping, anxiety, episodes of sleepiness during daytime, and dehydration (NHS Choices, 2013). There is also no clear scientific evidence, experimental or otherwise, that shows a direct relation between intermittent periods of fasting with weight loss. According to NHS Choices, a 2012 study on intermittent fasting that involved 30 obese women revealed that after days of dieting combined with intermittent fasting; the women all lost some weight (2013). However, the weight loss could not be solely attributed to the intermittent fasting diet as there were other factors to consider. Among them, psychological states whereby the women were motivated into losing weight due to the fact that they were under observation. The sample size was considered to be too small and the 2 month study period was considered to be too short. In retrospect, there is a lack of concrete scientific evidence to support the theory that intermittent fasting results in weight loss. Conclusion In conclusion, it is important for all people seeking to lose weight to evaluate the programs that are in the market to determine those that are genuine, healthy, and effective. A weight loss program that is backed by continuous scientific research over a period of time should be considered more credible than a quick fix that is endorsed by a public figure, such as a popular medical and health practitioner, or a celebrity. Programs that offer quick solutions that do not involve any form of physical activity such as exercise, or recommend cutting back on nutrients that are useful in the normal functioning of the body like carbohydrates, fats, or proteins are also not recommendable, as they interfere with the balanced functioning of the body. Reference List Agatston, A. (2008). The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life. New York, NY: Rodale Inc. Johnson, S. & Leck, K. (2010). The effects of dietary Fasting on Physical Balance among Healthy Young Women. Nutritional Journal, 9(18). Retrieved from http://www.nutritionj.com/content/9/1/18#sec1 Mosley, M. (n.d.). The Fast Diet: Why Fast? Retrieved from: http://thefastdiet.co.uk/why-fast/ NHS Choices. (2013, May). Does the 5:2 Intermittent Fasting Diet Work? Retrieved from http://www.nhs.uk/news/2013/01January/Pages/Does-the-5-2-intermittent-fasting-diet-work.aspx The 5:2 Fast Diet Forum. (n.d.). What is the 5:2 Intermittent Fasting Diet? Retrieved from http://www.52fastdiet.co.uk/5-2_diet.php WebMD. (n.d.). Fasting Diets. Retrieved from http://www.webmd.com/food-recipes/guide/fasting Read More