Low glycemic index
"The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels. The diet based around this research is called the Low GI diet. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread."
The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount".[29]
In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results[30]:
Diet 1 and 2 were high carbohydrate (55% of total energy intake)
Diet 1 was high-glycemic index
Diet 2 was low-glycemic index
Diet 3 and 4 were high protein (25% of total energy intake)
Diet 3 was high-glycemic index
Diet 4 was low-glycemic index
Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3.
Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable.
A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles.
However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.
[edit] See also
Body image
Eating disorder
Crash diet
Dietitian
Food Balance Wheel
Food faddism
Healthy diet
List of diets
National Weight Control Registry
Nutritional rating systems
Nutrition scale
Underweight
Online weight loss plans
Sunday, February 14, 2010
Low carbohydrate versus low fat
Low carbohydrate versus low fat
Main article: Medical research related to low-carbohydrate diets
Many studies have focused on diets that reduce calories via a low-carbohydrate (Atkins diet, Scarsdale diet, Zone diet) diet versus a low-fat diet (LEARN diet, Ornish diet).
The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease.
A meta-analysis of randomized controlled trials by the international Cochrane Collaboration in 2002 concluded that fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people.
A more recent meta-analysis that included randomized controlled trials published after the Cochrane review found that "low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered."
The Women's Health Initiative Randomized Controlled Dietary Modification Trial found that a diet of total fat to 20% of energy and increasing consumption of vegetables and fruit to at least 5 servings daily and grains to at least 6 servings daily resulted in:
no reduction in cardiovascular disease
an insignificant reduction in invasive breast cancer
no reductions in colorectal cancer
Additional recent randomized controlled trials have found that:
A comparison of Atkins, Zone diet, Ornish diet, and LEARN diet in premenopausal women found the greatest benefit from the Atkins diet.
The choice of diet for a specific person may be influenced by measuring the individual's insulin secretion:
In young adults "Reducing glycemic [carbohydrate] load may be especially important to achieve weight loss among individuals with high insulin secretion." This is consistent with prior studies of diabetic patients in which low carbohydrate diets were more beneficial.
The American Diabetes Association released for the first time a recommendation (in its January 2008 Clinical Practice Recommendations) for a low carbohydrate diet to reduce weight for those with or at risk of Type 2 diabetes
Main article: Medical research related to low-carbohydrate diets
Many studies have focused on diets that reduce calories via a low-carbohydrate (Atkins diet, Scarsdale diet, Zone diet) diet versus a low-fat diet (LEARN diet, Ornish diet).
The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease.
A meta-analysis of randomized controlled trials by the international Cochrane Collaboration in 2002 concluded that fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people.
A more recent meta-analysis that included randomized controlled trials published after the Cochrane review found that "low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered."
The Women's Health Initiative Randomized Controlled Dietary Modification Trial found that a diet of total fat to 20% of energy and increasing consumption of vegetables and fruit to at least 5 servings daily and grains to at least 6 servings daily resulted in:
no reduction in cardiovascular disease
an insignificant reduction in invasive breast cancer
no reductions in colorectal cancer
Additional recent randomized controlled trials have found that:
A comparison of Atkins, Zone diet, Ornish diet, and LEARN diet in premenopausal women found the greatest benefit from the Atkins diet.
The choice of diet for a specific person may be influenced by measuring the individual's insulin secretion:
In young adults "Reducing glycemic [carbohydrate] load may be especially important to achieve weight loss among individuals with high insulin secretion." This is consistent with prior studies of diabetic patients in which low carbohydrate diets were more beneficial.
The American Diabetes Association released for the first time a recommendation (in its January 2008 Clinical Practice Recommendations) for a low carbohydrate diet to reduce weight for those with or at risk of Type 2 diabetes
Side Effects of Dieting
Side Effects of Dieting
Dieting, especially extreme food-intake reduction and rapid weight loss, can have the following side effects:
Prolonged hunger
Depression
Reduced sex drive
Fatigue
Irritability
Fainting
Sinus problems (especially post-nasal drip)
Muscle atrophy
Rashes
Acidosis
Bloodshot eyes
Gallbladder disease
Seizures
Malnutrition, possibly leading to death
Constipation, due to lack of food-intake
Dehydration, due to lack of fluid-intake
Lowered metabolism, if food intake is inadequate to the level of exercise, causing future attempts at weight loss to become more difficult
Risk of developing Eating Disorders, especially Anorexia Nervosa or Bulimia Nervosa, even if initial intentions of dieting were health-wise
Subsequent weight re-gain
Dieting, especially extreme food-intake reduction and rapid weight loss, can have the following side effects:
Prolonged hunger
Depression
Reduced sex drive
Fatigue
Irritability
Fainting
Sinus problems (especially post-nasal drip)
Muscle atrophy
Rashes
Acidosis
Bloodshot eyes
Gallbladder disease
Seizures
Malnutrition, possibly leading to death
Constipation, due to lack of food-intake
Dehydration, due to lack of fluid-intake
Lowered metabolism, if food intake is inadequate to the level of exercise, causing future attempts at weight loss to become more difficult
Risk of developing Eating Disorders, especially Anorexia Nervosa or Bulimia Nervosa, even if initial intentions of dieting were health-wise
Subsequent weight re-gain
Dangers of fasting
Fasting
Lengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision.
During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores.
Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolize body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this.
The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue
Lengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision.
During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores.
Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolize body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this.
The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue
Stimulants
Stimulants
Stimulants such as ephedrine, green tea, caffeine or synephrine work to increase the basal metabolic rate
Stimulants such as ephedrine, green tea, caffeine or synephrine work to increase the basal metabolic rate
Diuretics
Diuretics
Diuretics induce weight loss through the excretion of water.
These medications or herbs will reduce overall body weight, but will have no effect on an individual's body fat.
Diuretics can thicken the blood, cause cramping, kidney and liver damage.
In a single report, the death of Jacqueline Henson was found to be related to swelling in her brain, which was associated with excessive water consumption over a short period of time, while she was on a special water diet.
Diuretics induce weight loss through the excretion of water.
These medications or herbs will reduce overall body weight, but will have no effect on an individual's body fat.
Diuretics can thicken the blood, cause cramping, kidney and liver damage.
In a single report, the death of Jacqueline Henson was found to be related to swelling in her brain, which was associated with excessive water consumption over a short period of time, while she was on a special water diet.
Medications
Medications
Certain medications can be prescribed to assist in weight loss.
The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis.
Used to treat obesity in persons with a BMI (body mass index) of 30 or above as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States.
Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for losing weight.
Certain medications can be prescribed to assist in weight loss.
The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis.
Used to treat obesity in persons with a BMI (body mass index) of 30 or above as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States.
Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for losing weight.
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