The Diet Solution

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Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. Some athletes however aspire to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[1] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies.[1] At two years all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.[2]

Contents
1 Types of diets
1.1 Low-fat diets
1.2 Low-carbohydrate diets
1.3 Low-calorie diets
1.4 Very low-calorie diets
2 Fat loss versus muscle loss
3 Energy obtained from food
4 Proper nutrition
5 How the body gets rid of fat
6 Psychological aspects of weight-loss dieting
7 Weight loss groups
7.1 Food diary
7.2 Medications
7.2.1 Diuretics
7.2.2 Stimulants
7.3 Dangers of fasting
7.4 Side effects
8 Low carbohydrate versus low fat
9 Low glycemic index
10 See also
11 References
12 External links


Types of diets

Low-fat diets
Main article: Low-fat diet
Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced but not purposely so. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 2–12 months' duration found that low-fat diets resulted in weight loss of 3.2 kg (7.1 lb) over eating as normal.[1]

Low-carbohydrate diets

Low-carbohydrate diet
Low carbohydrate diets such as Atkins and Protein Power are relatively high in fat and protein. They are very popular in the press but are not recommended by the American Heart Association. A review of 107 studies did not find that low-carbohydrate diets cause weight loss, except when calorie intake was restricted.[3] No adverse effects from low carbohydrate diets were detected.[4] Low carbohydrate diets do not support exercise very well[citation needed] , due to the fact that carbohydrates are the main source of energy during anaerobic exercise[citation needed] , such as sprinting or resistance training, and supply 30% or more during aerobic exercise[citation needed].

Low-calorie diets
Main article: Calorie restriction
Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) weight loss per week. They include the DASH diet and Weight Watchers among others. 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% over 3–12 months.[1]

Very low-calorie diets

Very low calorie diet
Very low calorie diets provide 200–800 kcal/day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average weekly weight loss of 1.5–2.5 kilograms (3.3–5.5 lb). 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]