Embed Size (px)
Citation preview
Understanding the Facts of Diets and Exercising
FDSCI 500- Food Science Seminar
December 3, 2014
Fall Semester 2014
Satyra Jenkins
3206 Toni Ct.
College Station, TX 77845
The reason I selected this topic is to show that losing weight is not easy. It takes a combination
of diet and exercise cohesively to experience results. A key factor in effective diet and weight loss is
the type of diet and the exercise requirement that will show a positive correlation.
Page 1 of 25
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
Page 2 of 25
24
OUTLINE FOR:
Weight Loss and Exercise
I. Summary (Page 3)II. Introduction (Page 3)III. Current Viewpoints on Diets and Weight Loss (Page 4)IV. Summary of Popular Diet and Weight Loss Programs (Page 4)V. Comparison of Diet Type Programs (Page 8)VI. Popular Diets and Their Correlation to Health, Nutrition, and Obesity (Page 11)VII. How Diet and Exercise Together Influence Weight Loss (Page 11)VIII. USDA Food Recommendations (Page 13.)IX. Nutrition Planning (Page 13)X. Meal Replacement-Based Weight-Loss Programs (Page 14)XI. Impact of Structured Diets and Exercise Programs (Page 14)XII. Available Resources Provided by the USDA (Page 15)XIII. Conclusions (Page 16)XIV. References (Page 17)XV. Tables (Page 20)
a. Table 1. b. Table 2.c. Table 3.d. Table 4.e. Table 5.
XVI. Figures (Page 23)a. Figure 1. b. Figure 2.
Page 3 of 25
25
26
2728293031323334353637383940414243444546474849
Summary
With over 1.2 billion people overweight, weight loss has become the main focus of those facing
obesity. Although obesity is related to many chronic health conditions, it is not the only lifestyle-
related public health problem confronting the Nation. Poor diet and physical inactivity are the most
important factors contributing to an epidemic of overweight and obesity affecting men, women, and
children in all segments of our society (Executive Summary, 2010). Eating patterns that are high in
calories, but low in nutrients can leave a person overweight but malnourished (Carole A. Davis,
Kathryn Y. McMurry, Patricia Britten, & Eve V. Essery, 2010). “A number of diet and exercise
programs purport to help promote and maintain weight loss. However, few studies have compared the
efficacy of different methods (Kreider PhD, 2011).”
Introduction
The food industry today has the ultimate challenge; developing products that are marketed
towards the health-conscious consumers that have been begging for healthier food and beverage
choices from major food companies. Americans currently consume too much sodium and too many
calories from solid fats, added sugars, and refined grains (Executive Summary, 2010). With the
growing demand of healthier food options comes the demand for more diet-conscious items. Diet
programs such as Weight Watchers and the Atkins diet are continuing to spearhead the weight loss
community and are continuing to grow and adjust to what consumers are demanding. But in recent
years, these popular diets have become increasingly prevalent and controversial (Dansinger, Gleason,
Griffith, Selker, & Schaefer, 2005). The United States Department of Agriculture (USDA) Dietary
Guidelines serve as a building block for human nutrition in order to fight the growing obesity epidemic
and lessen the widespread presence of chronic diseases.
Page 4 of 25
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
Current Viewpoints on Diets and Weight Loss
In previous years consumers gravitated towards nutrition-specific weight loss programs. These
programs were primarily advertised as low carbohydrate plans. This included the Atkins diet which
drastically increased in popularity in the 1990’s. However, recently consumers are leaning away from
the low carbohydrate type diets to the Paleolithic diet which resembles a caveman-influenced lifestyle
(Kuah, 2013).
Summary of Popular Diet and Weight Loss Programs
In today’s market, there is an abundance of weight loss programs out there ranging from low
fat, calorie, or carbohydrates to balanced diets. Table 1 shows the names and types of five diet
programs along with the pros and cons of each program. Some offer flexibility and convenience while
others do not. With every diet there are some limitations whether it is in the form of nutrients or the
cost of maintaining the diet. Some diets are more of an investment than others. Every diet is
structurally different even though they may be the same type of diet. The following summaries will
give a brief overview of the diets displayed in table 1.
The Ornish diet is a low-fat plan. This diet is similar to a vegetarian or vegan diet. The claim by
those who partake in this diet is that “it’s scientifically proven to make you feel better, live longer, lose
weight, and gain health.” The Ornish diet can be modified however you want it to be. It is considered
to be a variable diet meaning: it can be tailored to losing weight, preventing or reversing diabetes, and
heart disease, lowering blood pressure and cholesterol, and preventing and treating prostate or breast
cancer (Hiatt, Ornish Diet Overview, 2013).
One of the most popular diets is the Atkins diet. The major goal for those who follow the
Atkins diet is weight loss (Hiatt, Atkins Diet Overview, 2014) and they suggest that participants will
Page 5 of 25
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
lose 15 pounds in two weeks. The program requires consumption of five servings of vegetables a day.
It’s also considered to be a therapeutic diet for people with diabetes, obesity, high triglycerides or high
blood pressure (Hellmich, 2010). The Atkins diet focuses on maintaining a diet plan that is low in
carbohydrates. This particular diet is broken up into two phases: the induction phase and the ongoing
weight loss phase. The induction phase has a list of dietary rules that you must follow. These rules
include: no more than 20 grams of carbohydrates per day, mostly from certain vegetables, protein and
fat from poultry, fish, eggs, red meat, butter, and vegetable oils, no pasta, bread, grains, fruit, starchy
vegetables, or dairy other than butter, cheese, and cream, no nuts, seeds, or legumes like beans, no
caffeine and no alcohol. Next comes the "ongoing weight loss" stage, when you slowly add more
vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb
alcohol, and whole grains (Weight Loss and Diet Plans: Atkins Diet, 2014).
Weight Watchers is a balanced diet program where consumers keep track of their weight
watchers points as they eat from day to day. “Weight Watchers’ PointsPlus program, launched in
November 2010, assigns every food a point’s value, based on its protein, carbohydrate, fat, fiber,
calories and how hard your body has to work to burn it off (Haupt, Weight Watchers Overview,
2014).” The point system serves as an incentive for consumers to make healthier choices that will
allow them to eat less but feel full. If the program is followed effectively consumers can lose up to 2
pounds a week.
The Zone Diet is another balanced diet program but does not use a point system like Weight
Watchers. “The Zone theory is a science-based portion-control method. It uses the glycemic index to
determine a ratio of Protein/Carbohydrate/Fat to balance insulin levels. This results in hormonal
control and reduced inflammation (Eatology Paleo-Zone, 2014).” The Zone diet resembles the program
commonly known as Nutrisystem. The key to effective weight loss of up to 2 pounds a week is the
Page 6 of 25
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
control of insulin levels. According to Barry Sears, the creator of Zone, “elevated levels of insulin, a
hormone that helps control blood sugar, and other hormones cause you to pack on pounds because they
promote inflammation, which he believes is a chief driver of the obesity epidemic (Haupt, Zone Diet
Overview, 2013).” The Zone diet typically caps daily calories for women at 1,200 and 1,500 for men.
You’ll eat five times a day: three meals and two snacks. Each meal should contain 40 percent carbs, 30
percent protein, and 30 percent healthy fat (Haupt, Zone Diet Overview, 2013).
Slim-fast is a low-calorie diet program that is used by many for extreme or rapid weight loss.
Slim-Fast is best for people who need to lose about 20 pounds, which should take 8 to 10 weeks. The
purpose of this diet is to restrict calories and portion sizes. You still consume 1,200 calories a day but a
majority of those calories will come from three snacks (half a banana, a pear, or a Slim-Fast Snack
Bar, for example), two Slim-Fast meal replacements (a bar or a shake), and one 500-calorie meal you
prepare (Haupt, Slim-Fast Overview, 2013).
The Ornish, Atkins, Weight Watchers, Zone, and Slim-Fast diets all fall within their own
specific diet type category. However, there are other diets that fall in multiple categories and differ
from the traditional mold of diets. The Paleolithic diet is classified as both a low-carbohydrate and a
high-protein diet. The Medifast diet is considered a low-carbohydrate, high-protein, and low-calorie
diet. Neither of these diets are considered “balanced” diets in accordance with the USDA.
Paleo advocates say we should eat the way we ate when we were hunting and gathering: animal
protein and plants. Paleo diets are based on a simple premise – if the cavemen didn’t eat it, you
shouldn’t either (Hiatt, Paleo Diet Overview, 2014). Studies that have been conducted to assess the
efficacy of the Paleolithic diet have not come to a conclusion that it is the best diet but it is a good
alternative. “Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets
(Iris Shai, 2008).”
Page 7 of 25
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
Medifast is a growing diet program. Most consumers only view it as a low-carb diet. What
many fail to realize is that it is also a low-calorie and high-protein diet as well. Medifast is said to curb
carbs just enough—30 to 50 grams a day below the minimum amount recommended in the
government’s 2010 Dietary Guidelines—to start burning fat. One of the down-falls of being on the
Medifast diet is that you are only allowed to consume Medifast products. “By faithfully sticking to
Medifast-made products and supplementing them with one meat-and-veggies entrée each day, you stay
full and nourished from lots of protein, fiber, and key nutrients while consuming very few calories—
typically 800 to 1,000 for adults (Hiatt, Medifast Diet Overview, 2012).” The calorie requirement for
this diet is significantly low compared to the USDA recommended daily calorie requirement ranging
from 1,500 to 2,000 or slightly more. There have been some studies on the efficacy of Medifast;
however they have all been inconclusive. This is mainly due to the people who participated in the
studies did not adhere to the diet over a long period of time.
High protein type diets are still in the beginning stages of research. There has not been
sufficient evidence to support that high protein diets are beneficial and aid in weight loss. However,
there is some research that was completed by the Journal of the American College of Nutrition. The
results of their study concluded: “There is convincing evidence that a higher protein intake increases
thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also
suggests that high-protein meals lead to a reduced subsequent energy intake. Some evidence suggests
that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in
protein, but findings have not been consistent. In dietary practice, it may be beneficial to partially
replace refined carbohydrate with protein sources that are low in saturated fat. Although recent
evidence supports potential benefit, rigorous longer-term studies are needed to investigate the effects
of high protein diets on weight loss and weight maintenance (Halton & Hu, 2013).”
Page 8 of 25
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
Nutrisystem is one of the best commercial diets that is currently available. It is considered to be
a balanced, low-calorie diet. It is tailored toward the busy, on-the-go client and has an Internet-based
education component that is available 24/7 (Hubbard M.P.H., 2007). “Nutrisystem determines
portions, prepares and delivers your meals, and tells you what to eat and when. It makes for guaranteed
calorie restriction, the tried-and-true weight-loss tactic (Hiatt, Nutrisystem Diet Overview, 2013).”
Unlike most diets in the market, Nutrisystem is a more luxurious diet. All the meals are premade and
sent to the consumer. But with this added convenience comes a hefty price to those who use it. A 28-
day “Select Plan,” which includes 10 days of frozen meals and 18 days of pantry food, generally costs
between $300 and $340. For the average consumer this can be more than what they are willing to pay
at a local grocery store. Although Nutrisystem may be considered one of the best diets when it comes
to convenience and nutrition, it is not the best financially.
Comparison of Diet Type Programs
Most diet programs can be categorized into groups based on the type of diet that they are. This
could be low-carbohydrate vs. high-carbohydrate, low-calorie, high-protein, balanced, and low-fat
based on their nutritive value. Often time’s people believe that the newest and greatest diet is the best
diet for them. However, this is not the case. Different types of diets are for different types of people.
Also each type of diet has its own set of what to eat and what not to eat. The composition of the diets
plays a pivotal role in the dietary section of weight loss.
The Atkins and Paleo diets are considered to be low-carbohydrate diets. These diets provide
fewer carbs than is recommended by government guidelines. Because carbs provide energy, restricting
them forces the body to use an alternate fuel: fat. Low-carb diets are known to bring on quick weight
loss, but many experts question their long-term sustainability (Diets By Category, 2014). A study
coordinated by the Journal of Natural Sciences Research evaluated the effectiveness of the Atkins diet
Page 9 of 25
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
in weight reduction. They explained that the Atkins diet works when the body changes into state of
ketosis because of drastically restricting of carbohydrate intake, which means it burns its own fat to
convert into energy. They concluded that a “diet with lower carbohydrate and higher in protein and fat
are effective (Jasni, Osman, & Tajola’aurus, 2013).”
There have been several studies that have analyzed low-carbohydrate vs. high-carbohydrate
diets. In one study conducted by the Journal of the American College of Nutrition, their objective was
“To evaluate free-living adults’ diets that ranged from very low to high amounts of carbohydrate for
their energy content, nutritional quality and correlation to Body Mass Index (Bowman & Spence,
2002).” The results of their study were conclusive. “A diet that includes low-fat foods, grain products
and other plant-based foods may be successfully adopted for both weight loss and weight
maintenance.”
Slim-Fast and Nutrisystem are categorized as low-calorie diets. Calorie needs are unique to
each person, and eating fewer calories than your body uses will lead to weight loss. These diets
provide far fewer calories than is generally recommended for most adults (Diets By Category, 2014).
The USDA recommends that the average adult consume around 1,500- 2,000 calories a day with
calories coming from all four different segments of the food pyramid.
The paleo diet also falls under the high-protein type of diet along with Medifast. This is largely
because of the amount of protein that is consumed from meat sources. These diets contain more than
the government’s recommendation that between 10 to 35 percent of daily calories should come from
protein (Diets By Category, 2014). Table 2 shows the varying amounts of protein between these two
diets. The protein portion of the paleo diet is 38% of the daily calories. The protein portion of the
Medifast diet is 40% of the daily calories.
Page 10 of 25
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
The USDA describes a healthy and balanced diet as one that: Includes a wide variety of fruits,
vegetables and whole grains, emphasizes fat-free and low-fat milk and milk products, derives protein
from fish, poultry, lean meats, eggs, beans and nuts, and does not contain large amounts of saturated
fats, cholesterol, added sugar or salt (USDA Food Pyramid Recommendations for a Balanced Diet,
2013). Table 2 shows a comparison of the dietary guidelines of each diet program against the dietary
guidelines set by the USDA. The USDA dietary guidelines recommend that 10-35% of your daily
calories come from protein, 20-35% of your daily calories come from fat, and 45-65% of your daily
calories come from carbohydrates. When comparing the dietary guidelines of the individual diet plans
you can concur that most of the diet plans that are categorized as a balanced diet are exactly the same
as the USDA guidelines or very close. However, the other diet programs vary based on the diet type.
Vegetarian and vegan diets are categorized as balanced diets. These diets generally fall within
widely accepted ranges for the amount of protein, carbs, fat, and other nutrients they provide.
Vegetarians and vegans meet there daily calorie requirements by consuming meatless calories. Figure
2 depicts a food pyramid that correlates with the diet of a vegan or vegetarian. From the figure you can
see that their diet consists of mainly fruits and vegetables. Beans, nuts, soy, and lentils are their means
of obtaining protein in their diets. Table 5 shows the amount of daily servings from each food group of
the pyramid.
Low-Fat diets are limited with only 3 diets in its category including the Ornish diet. These diets
contain significantly less than the government’s recommended limit for intake of total fat and saturated
fat. They’re known to be heart-healthy approaches, but they can be difficult to stick to (Diets By
Category, 2014). In table 2 you can see that the Ornish diet consists of less than 20% of daily calories
from fat. This percentage is less than the 20-35% of daily calories from fat that the USDA
recommends.
Page 11 of 25
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
Popular Diets and Their Correlation to Health, Nutrition, and Obesity
To find a correlation between popular diets and the health factors, we have to deal primarily
with associations. The Healthy Eating Index (HEI) is a measure of diet quality that assesses
conformance to federal dietary guidance. The HEI is a scoring metric that can be applied to any
defined set of foods, such as previously-collected dietary data, a defined menu, or a market basket
(United States Department of Agriculture, 2010). The HEI is also used to examine relationships
between diet and health-related outcomes and between diet cost and diet quality, to determine the
effectiveness of nutrition intervention programs, and to assess the quality of food assistance packages,
menus, and the US food supply.
The Journal of the American Dietetic Association performed a study whose objective was “to
examine the association between a range of health and nutrition indicators and popular diets (Kennedy,
Bowman, Spence, Freedman, & King, 2001).” This study examined the relationship between prototype
popular diets and diet quality measured by the Healthy Eating Index (HEI). They concluded that diets
that are high in carbohydrates and low to moderate in fat tend to be lower in energy. The diet quality as
measured by HEI was highest for the high carbohydrate groups and lowest for the low carbohydrate
groups (Kennedy, Bowman, Spence, Freedman, & King, 2001).
How Diet and Exercise Together Influence Weight Loss
Engagement in regular physical activity is a major contributor to success of promoting and
maintaining weight loss (Kreider PhD, 2011). In most cases changing your diet alone will not result in
weight loss. This is also true for exercise. Exercising alone will not result in weight loss. In reality it
takes a combination of both diet and exercise to see significant results over time. There have been
numerous studies that have tested and reported that different types of diets and exercise promote
Page 12 of 25
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
weight loss. Some dietary factors that influence these results include: reducing energy intake, altering
macronutrient intake, increasing dietary fiber intake, and use of ready-to-eat (RTE) meals as meal
replacements. Also increasing physical activity and energy expenditure can help promote and/or
maintain weight loss and that the mode of exercise employed may have differential effects (Kreider
PhD, 2011).
Table 3 shows the roles of exercise for the five diet programs mentioned earlier. All of the diets
“encourage” exercise but none of them require exercise. There are currently not many diets that are
exercised based, but there are some that emphasize exercise more than others. Jenny Craig, the Biggest
Loser, and the Sparks Solution diet all emphasize exercise as a key component to success in losing
weight. These diets are considered to be the best commercial diets overall.
The Jenny Craig diet provides each individual with their own plan for physical activity.
Programs are run out of franchised centers and emphasize three main concepts, a healthy relationship
with food, an active lifestyle, and a balanced approach to living (food, body, and mind) (Hubbard
M.P.H., 2007). Jenny Craig developed its fitness philosophy with the Cooper Institute, a nonprofit that
researches and provides education about preventive medicine. The point is weaving activity into your
daily life rather than embarking on a rigorous exercise plan with an emphasis on natural activities. The
goal is to work up to about 30 minutes of moderate activity five days a week. (Haupt, Jenny Craig
Diet Overview, 2014).
The Biggest Loser diet ties in with the TV Show “The Biggest Loser”. If you’re following "6
Weeks to a Healthier You," each week drills home the importance of exercise in combating and
reversing common weight-related conditions, from Type 2 diabetes to high blood pressure and heart
disease. You’ll start out with body-weight training (lunges, squats, push-ups), then eventually move
into aerobics, strength and resistance training, and even yoga and pilates. What matters most, though,
Page 13 of 25
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
is that you’re moving. Adults are generally encouraged to get at least 2½ hours of moderate-intensity
activity (like brisk walking) a week, along with a couple days of muscle-strengthening activities.
(Hiatt, Biggest Loser Diet Overview, 2014).
Exercise is essential to the Spark Solution diet. Along with daily workouts for the first two
weeks, the book provides roughly 40 pages devoted to fitness, including photos to show how certain
exercises should be performed, a workout “menu” with the number of calories various workouts burn
and other practical fitness guidance. (McMullen, 2014)
USDA Food Recommendations
The USDA makes its food recommendations based off their food pyramid. The U.S.
Department of Agriculture released a new food pyramid, which breaks food categories into a spectrum
to emphasize variety. Exercise was introduced as a component of the food pyramid, and 12
individualized intake profiles were added. Figure 1 shows the new food pyramid. The goal of the
pyramid is to get consumers to eat foods that fall within each group of the pyramid. The pyramid is
separated into the following groups: grains (5 to 8 ounces a day), vegetables (2 to 3 cups a day), fruits
(1½ to 2 cups a day), milk (3 cups a day), meats and beans (5 to 6½ ounces a day), and oils (5 to 7
teaspoons a day). The actual amounts that you should consume are based on age, gender, and activity
level (USDA Food Pyramid Recommendations for a Balanced Diet, 2013).
Nutrition Planning
One of the most effective ways to approach weight loss nutritionally is to plan your meals
ahead of time. You can use RTE meals, cereals, and/or bars as a way to replace meals to help reduce
total daily energy intake and promote weight loss (Kreider PhD, 2011). The key to this successful
planning is portion control. The size of the portions should be tailored to each individuals needs
Page 14 of 25
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
nutritionally. In reality, each meal should contain protein, fat, and carbohydrates (macronutrients).
Fiber is also important to sustain satiation.
The food industry today has caught on to the trend of RTE meals. In today’s market there are
companies that plan, prepare, and package RTE meals and ship them to their consumers. Most of these
meals fall into the “paleo” or “zoned” diets. One of the companies that is currently thriving in this
business is Eatology. Eatology’s focus is to help stop the growing trend of obesity by removing
processed foods and empty calories from the meals they prepare. “Paleo-Zone is a union of two
popular "diets" that deliver astounding results when combined. Paleo focuses on the QUALITY of
food we eat while the Zone focuses on the QUANTITY of food we eat. By combining both
"lifestyles," Paleo-Zone achieves results at an aggressive rate… Eatology combines the clean eating
philosophy of Paleo with the balance of the Zone, without all the time and work that normally goes
into both of the lifestyles (Eatology Paleo-Zone, 2014).”
Meal Replacement-Based Weight-Loss Programs
Jenny Craig and Nutrisystem are two popular commercial diet programs that use a meal
replacement system. Jenny Craig was designed by a medical advisory board and a team of registered
dieticians while Nutrisystem was designed by an advisory council of physicians and leading obesity
researchers. A diet comprised of meal replacements has been shown to promote significantly greater
weight loss than a traditional calorie-restriction diet (Hubbard M.P.H., 2007). Table 4 lists the
advantages and disadvantages of the Jenny Craig and Nutrisystem meal replacement programs.
Impact of Structured Diets and Exercise Programs
Several studies have shown that having a structured diet plan along with an exercise program
are the most effective way to achieve weight loss results. For a lot of people, fully committing to a
Page 15 of 25
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
weight loss program can be difficult in the long run. Often time’s people adhere to the program for a
short amount of time after they see results and then proceed to venture away from the program over
longer periods of time. The American Dietetic Association conducted a study designed to determine
whether adherence to an RTE meal-replacement- based diet that included additional dietary
recommendations and encouraged an increase in physical activity is as effective as following a more
structured diet plan and supervised exercise program. Their findings “support prior reports indicating
that engagement in regular physical activity is a major contributor to success of promoting and
maintaining weight loss (Kreider PhD, 2011).” Adherence to any exercise and diet program will
exhibit the best results if the person can incorporate both diet and exercise into their lifestyle.
Available Resources Provided by the USDA
The USDA guidelines are in place to enable people to make smart choices from every food
group so that they get the most nutrition from the calories that they are eating. It is meant to help
people stay within their daily caloric needs while still making them feel full, as well as recognize a
balance between eating and physical activity (USDA Food Pyramid Recommendations for a Balanced
Diet, 2013). The Dietary Guidelines for Americans is issued and updated every 5 years by the USDA
Department of Agriculture and the Department of Health and Human Services. They provide
authoritative advice about consuming fewer calories, making informed food choices, and being
physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote
overall health. The Dietary Guidelines for Americans 2010 exemplifies these strategies through
recommendations that accommodate the food preferences, cultural traditions, and customs of the many
and diverse groups who live in the United States (Dietary Guidelines for Americans, 2010). These
guidelines and other resources are available through the USDA Center of Nutrition Policy and
Promotion. “The intent of the Dietary Guidelines is to summarize and synthesize knowledge about
Page 16 of 25
320
321
322
323
324
325
326
327
328
329
330
331
332
333
334
335
336
337
338
339
340
341
342
individual nutrients and food components into an interrelated set of recommendations for healthy
eating that can be adopted by the public. Taken together, the Dietary Guidelines recommendations
encompass two overarching concepts: maintain calorie balance over time to achieve and sustain a
healthy weight and focus on consuming nutrient-dense foods and beverages (Executive Summary,
2010).”
The USDA website has an abundance of information about dietary needs and weight loss. The
information includes: articles, case studies, and nutrition blogs along with other things. One of their
most informative resources for consumers is their website choosemyplate.gov. The tools that are
offered to the public are really beneficial. One of these tools is the supertracker which enables you to
generate a diet plan using their daily food plan and worksheet program. The Daily Food Plan shows
your food group targets – what and how much to eat within your calorie allowance. Your food plan is
personalized, based on your age, gender, height, weight, and physical activity level (USDA:
choosemyplate.gov). The supertracker also features a BMI calculator and information on portion
distortion. Portion distortion is seen in restaurants that have started serving larger portions to feed one
person. What these restaurants are advertising as single person meals can easily be split between two
people.
Conclusions
Weight loss programs are not magical programs that allow you to lose weight rapidly and with
ease. Like many things there are advantages and disadvantages to these weight loss programs.
Advantages include: actually losing weight and creating a healthier lifestyle and a healthy eating
pattern. Disadvantages could include: diets being expensive, not losing weight, or not choosing the
correct diet type for you. Even in the absence of overweight, poor diet and physical inactivity are
associated with major causes of morbidity and mortality in the United States (Executive Summary,
Page 17 of 25
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
361
362
363
364
365
2010). “Improved nutrition, appropriate eating behaviors, and increased physical activity have
tremendous potential to decrease the prevalence of overweight and obesity, enhance the public’s
health, reduce morbidity and premature mortality, and reduce health care costs (Carole A. Davis,
Kathryn Y. McMurry, Patricia Britten, & Eve V. Essery, 2010).” Given proper guidance in nutrition
and exercise weight loss can be achieved and maintained. But experts do agree that there is no
“perfect” diet regimen that can be applied to every single person (Kuah, 2013). To curb the obesity
epidemic and improve their health, many Americans must decrease the calories they consume and
increase the calories they expend through physical activity (Executive Summary, 2010).
ReferencesBowman, S. A., & Spence, J. T. (2002, June 24). A Comparison of Low-Carbohydrate vs. High-Carbohydrate
Diets: Energy Restriction, Nutrient Quality and Correlation to Body Mass Index. Journal of the American College of Nutrition, 21(3), 268-274.
Carole A. Davis, M., Kathryn Y. McMurry, M., Patricia Britten, P. M., & Eve V. Essery, P. (2010, December). Dietary Guidelines for Americans 2010. Retrieved November 24, 2014, from United States Deparment of Agriculture Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf
Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005, January 5). Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. Journal of American Medical Association, 293(1), 43-53.
Dietary Guidelines for Americans. (2010, December). Retrieved November 25, 2014, from United States Department of Agriculture Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov/DietaryGuidelines
Diets By Category. (2014). Retrieved November 24, 2014, from U.S. News & World Report-Health: http://health.usnews.com/best-diet/diet-index
Eatology Paleo-Zone. (2014). Retrieved Novemeber 18, 2014, from http://www.eateatology.com/the-problem-our-hypothesis/
Executive Summary. (2010, December). Retrieved November 25, 2014, from Dietary Guidelines for Americans: http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/ExecSumm.pdf
Halton, T., & Hu, F. B. (2013, June 18). The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition, 23(5), 373-385.
Page 18 of 25
366
367
368
369
370
371
372
373
374375376377
378379380381
382383384
385386387
388389
390391
392393
394395
Haupt, A. (2013, December 12). Slim-Fast Overview. Retrieved November 18, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/slim-fast-diet
Haupt, A. (2013, December 6). Zone Diet Overview. Retrieved November 18, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/zone-diet
Haupt, A. (2014, October 5). Jenny Craig Diet Overview. Retrieved November 26, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/jenny-craig-diet
Haupt, A. (2014, October 5). Weight Watchers Overview. Retrieved November 18, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/weight-watchers-diet
Hellmich, N. (2010, March 3). Digesting the Facts on "New Atkins" diet. (U. Today, Interviewer)
Hiatt, K. (2012, December 27). Medifast Diet Overview. Retrieved November 26, 2014, from U.S. News & World Report-Health: http://health.usnews.com/best-diet/medifast-diet?int=a5c309
Hiatt, K. (2013, December 12). Nutrisystem Diet Overview. Retrieved November 26, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/nutrisystem-diet
Hiatt, K. (2013, December 12). Ornish Diet Overview. Retrieved November 18, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/ornish-diet
Hiatt, K. (2014, January 3). Atkins Diet Overview. Retrieved November 18, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/atkins-diet
Hiatt, K. (2014, October 5). Biggest Loser Diet Overview. Retrieved November 26, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/biggest-loser-diet
Hiatt, K. (2014, October 20). Paleo Diet Overview. Retrieved November 18, 2014, from U.S. News & World Report-Health: http://health.usnews.com/best-diet/paleo-diet?int=a5c309
Hubbard M.P.H., B. (2007, December). Meal replacement-based weight-loss programs.(Commercial Program and Product Review). Obesity Management, 292-295.
Iris Shai, R. P. (2008, July 17). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine, 359(3), 229-241.
Jasni, S. K., Osman, N. A., & Tajola’aurus, N. S. (2013). Effectiveness of the Atkins Diet as a Treatment of Weight Reduction. Journal of Natural Sciences Research, 3(13), 30-32.
Page 19 of 25
396397
398399
400401402
403404405
406
407408409
410411412
413414415
416417418
419420421
422423424
425426
427428
429430
Kennedy, E., Bowman, S., Spence, J., Freedman, M., & King, J. (2001, April). Popular Diets: Correlation to Health, Nutrition, and Obesity. Journal of the American Dietetic Association, 101(4), 411-420.
Kreider PhD, R. (2011, June). A Structured Diet and Exercise Program Promotes Favorable Changes in Weight Loss, Body Composition, and Weight Maintenance. Journal of the American Dietetic Association, 111(6), 828-842.
Kuah, M. (2013, February 17). Atkins Diet Joined by Contemporary Alternatives. Retrieved October 20, 2014, from UWire Text: http://go.galegroup.com.er.lib.k-state.edu/ps/i.do?id=GALE%7CA342654600&v=2.1&u=ksu&it=r&p=AONE&sw=w&asid=d15cf0553ff901fce2ab6d972178f75
McMullen, L. (2014, January 8). Spark Solution Diet Overview. Retrieved November 26, 2014, from U.S. News & World Report- Health: http://health.usnews.com/best-diet/spark-solution-diet
United States Department of Agriculture. (2010, December). Healthy Eating Index. Retrieved November 11, 2014, from Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov/healthyeatingindex
USDA Food Pyramid Recommendations for a Balanced Diet. (2013). Retrieved November 24, 2014, from Fit Day: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/usda-food-pyramid-recommendations-for-a-balanced-diet.html#b
USDA: choosemyplate.gov. (n.d.). Retrieved November 25, 2014, from Daily Meal Plans and Worksheets: http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html
Weight Loss and Diet Plans: Atkins Diet. (2014). Retrieved November 24, 2014, from WebMD: http://www.webmd.com/diet/atkins-diet-what-it-is
Page 20 of 25
431432
433434435
436437438439
440441442
443444445
446447448449
450451
452453
454
Tables
Table 1. Pros and Cons of Diet Programs
Name of Diet Type of Diet Pros ConsOrnish Low- Fat Solid Nutritionally
Heart healthy Staying the course
could be tough Expensive
Atkins Low- Carbohydrate Fatty Food guilt free Quick weight loss
No sweets or breads
More calorie restricted
Weight Watchers Balanced Eat what you want (no food limitations)
Flexibility to shape your own diet
Tedious point tallying
Expensive
Zone Balanced No food limitations Frequent snacks and
meals
Limited daily calories
Tedious portioningSlim-Fast Low- Calorie Convenient
No Math or Guess work
The shakes and meal bars could be a turnoff
Same old same old, meal after meal
Table 2. Comparisons of Dietary Guidelines of Diets vs. USDA Dietary Guidelines
Diet Program Type of Diet Diet Dietary Guidelines(% Of Daily Calories)
USDA Dietary Guidelines(% Of Daily Calories)
Protein Fat Carbs Protein Fat CarbsAtkins Low-Carb 10-35% 63% None
10-35% of Daily Calories
20-35% of Daily
Calories with
Maximum Saturated Fat at 10%
45-65% of Daily Calories
Biggest Loser Balanced 30% 25% 50%Jenny Craig Balanced 10-35% 20-35% or
less50-60%
Medifast Low-Calorie, Low-Carb, High Protein
40% 20-35% Less than 45%
Nutrisystem Balanced, Low-Calorie 10-35% 20-35% 54-58%Ornish Low-Fat 10-35% Less than
20%45-65%
Paleo Low-Carb, High Protein 38% 39% 23%Slim-Fast Low-Calorie 20% 30% 50%
Spark Solution Balanced 28% 18% 57%Vegan Balanced 10-35% 20-35% 45-65%
Vegetarian Balanced 10-35% 20-35% 45-65%Weight Watchers Balanced 10-35% 20-30% 45-65%
Zone Balanced 10-35% 30% Less than 45%
Page 21 of 25
455
456
457
458
459
460
Table 3. Role of Exercise
Name of Diet Program Role of Exercise
Ornish Exercise is strongly encouraged and includes a mix of aerobic, strength, and flexibility activities.
Atkins Encouraged, especially by the time you reach the maintenance phase, but not required.
Weight Watchers Exercise is encouraged, and Weight Watchers has assigned a PointsPlus value to a number of activities, such as swimming, dancing and cleaning, that are listed in an online database. These count as extra food points, which allows for an occasional splurge. Weight Watchers recommends using everyday activities to get more active. You get points for spending a night on the town dancing or even doing chores, like an hour of laundry.
Zone Encouraged, but not required. Exercise is more important for weight maintenance, rather than weight loss, Sears says, a contention the mainstream medical community may not agree with.
Slim-Fast Strongly encouraged. Slim-fast recommends at least 30 minutes of physical activity a day most days of the week, but it need not be strenuous—three 10-minute walks will do the job.
Table 4. Advantages and Disadvantages of Meal Replacement Programs
Name of Meal Replacement Program
Advantages Disadvantages
Jenny Craig
A lot of variety with food options. Not a strict MR plan, so the
participant has the freedom to eat out or cook in.
After-hours hotline. Maintenance program for those
who want it. Food is easy to prepare and travel
with, requiring no refrigeration. Centers are located nationally and
internationally for those who travel.
While the program does have a medical advisory board, there is an absence of a medical director for each franchise.
A pre-entry physical does not have to be performed. The participant only fills out a medical background sheet.
If a participant has a specific medical condition that needs to be followed, the participant does not have access to a Jenny Craig medical doctor.
Nutrisystem
Good for people with busy schedules or for those who want a more private weight-loss experience.
Programs tailored to specific needs, i.e., type 2 diabetes and vegetarian.
Lots of variety within food choices. Food does not have to be
refrigerated or frozen. No additional fee for counseling
services.
There is not a physical clinic for clients to go into and see a medical doctor if they are experiencing side effects or need constant medical monitoring.
No pre-physical medical background examination performed.
Need to check credentials of program counselors.
Page 22 of 25
461
462
463
464
465
Table 5. Recommended Daily Servings for Each Level of the Vegan/ Vegetarian Pyramid
Foods What counts as a serving? Number of Daily ServingsFruits ½ cup fresh, canned, or frozen fruit
¼ cup dried fruit
3–4
Vegetables 1/2 cup cooked or 1 cup raw vegetables 4–6Whole Grains 1 slice whole-grain bread
1 cup whole-grain cereal, ½ cup cooked brown rice, pasta, or other whole grains
5–8
Beans, Peas, Lentils, Soy ½ cup cooked beans, peas or lentils
½ cup tofu
1 cup soy milk
3–6
Nuts, Peanuts, Seeds, Peanut/Nut Butters
¼ cup nuts or seeds
2 tablespoons peanut or nut butter
1–3
Herbs, Spices, Plant Oils Fresh or dried herbs and spices
1 teaspoon extra-virgin olive oil, canola oil, or other plant oil
Herbs/Spices:Use liberally
Plant Oils: Up to 5
Eggs and/or Dairy 1 egg
1 cup milk or yogurt, ¼ cup cheese, ½ cup cottage cheese
Eggs: 4–6 per week
Dairy: 1–3
(Image from: http://oldwayspt.org/resources/heritage-pyramids/vegetarian-diet-pyramid/overview)
Page 23 of 25
466
467
468
469
470
Figures
Figure 1.
(Image from http://www.washingtonpost.com/wp-srv/nation/daily/graphics/diet_042005.html )
The U.S. Department of Agriculture released a new food pyramid, which breaks food categories into a
spectrum to emphasize variety. Exercise was introduced as a component of the food pyramid, and 12
individualized intake profiles were added.
Page 24 of 25
471
472
473
474
475
476
477
478
479
480
481
482
483
484
Figure 2. Vegan and Vegetarian Food Pyramid
(Image from http://oldwayspt.org/resources/heritage-pyramids/vegetarian-diet-pyramid/overview)
Page 25 of 25
485
486
487
488
