"Gain Weight Loss Tips for Low-fat 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 because less fat is consumed.
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 (without
intentional restriction of caloric intake) resulted in average weight
loss of 3.2 kg (7.1 lb) over habitual eating.[2]Low-carbohydrate diets
Main article: Low-carbohydrate diet
Low carbohydrate diets such as Atkins and Protein Power are relatively high in protein and fats. Low-carbohydrate diets are sometimes ketogenic (i.e. they restrict carbohydrate intake sufficiently to cause ketosis).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) to
1 kilogram (2.2 lb) weight loss per week. Some of the most commonly used
low-calorie diets include DASH diet and Weight Watchers. 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% in the short term, over 3–12
months.[2]Very low-calorie diets
Main article: Very low calorie diet
Very low calorie diets provide 200–800 calories per 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). "2-4-6-8", a popular diet of this variety, follows a
four-day cycle in which only 200 calories are consumed the first day,
400 the second day, 600 the third day, 800 the fourth day, 1,000 the
fifth day, and then the cycle repeats. 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.[2]Calorie Counting
Each pound of body fat is maintained by less than one extra calorie per hour. In general, obesity is not a condition maintained by overeating; obesity is a condition brought about and maintained by eating more calories than the body uses, consistently. As a practical example, eating twenty-five Burger King Whoppers rather than twenty-five McDonald Quarter Pounders can cause a weight gain of more than one and one-half pounds in that year. Twenty-five hamburgers represent 2% of yearly allotment of three meals a day. Making comparable choices at every meal for one year could yield an eighty-two-pound difference in body weight.[5]Detox diets
Main article: Detox diet
Detox diets claim to eliminate undesirable "toxins" from the human
body rather than claiming to cause weight loss. Many of these use herbs and other homeopathic remedies, such as dandelion root (for liver filtering) and celery and other juicy low-calorie vegetables (for salt absorption).Fat loss versus muscle loss
Weight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person's body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is 0.8 grams per kilogram of body weight for adults.
Excessive protein intake, though not connected to declined kidney functioning in healthy individuals,[6][7] may be harmful to those with certain kidney diseases.[8] There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous; it has only been shown that these diets are dangerous in individuals already suffering from kidney and liver problems.
The Basal Metabolic Rate, which is the amount of calories the body expends at rest, meaning without performing any physical activity, is influenced by the person's total weight and total amount of muscle. The more muscle, the more calories a person can burn naturally. When the amount of muscle is increased, then more calories can be ingested without gaining weight. Conversely, if the amount of fat is increased, increasing the number of calories ingested will only add weight.[9]
Normally, when people lose weight, they lose a combination of fat and muscle. If the diet plan includes a daily caloric intake greater than the basal metabolic rate (BMR), the person will most likely lose fat. In contrast, if the person follows a diet that includes a lower caloric intake than the BMR, this person will lose fat but also a higher percentage of muscle.[citation needed] Severe diets may make people lose 50% fat and 50% muscle weight thus affecting their metabolism because by losing muscle the BMR is affected.
Maintaining muscle mass while losing fat is therefore a key factor to reach both the ideal weight and body composition.
Energy obtained from food
The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by a variety of factors, including age, gender, body weight, hormone levels, and many more.Chewing, especially in the elderly, has been shown to increase the intake of micronutrients. However, the effect of chewing on the intake of macronutrients, such as sugars, fats, and proteins has not been observed.[10]
Proper nutrition
Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals helps to keep good electrolyte balance and are used for metabolic processes. Dietary fiber also affects one's health, although it's not digested into the body.The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.
Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don't menstruate) need to be wary of iron poisoning.[citation needed] Retinol (oil-soluble vitamin A) is toxic in large doses. Vitamin E supplements have been found in some studies to increase mortality, congenital heart defects in offspring and an increased risk of stroke (see the corresponding article).[citation needed] Most people can obtain their nutritional needs from their diet. In any event, a multivitamin taken once a day will suffice for the majority of the population.
Weight loss diets that manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been shown to be any more effective than diets that maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing).[11] Extreme diets may, in some cases, lead to malnutrition.
Besides the importance of eating a balanced diet that includes all the necessary nutrients, other factors also contribute to healthy nutrition. As well, drinking sufficient amounts of water can help eliminate toxins and fat.[citation needed] Heavily processed and fried foods as well as sweets, junk foods, and alcohol should also be avoided in a healthy diet.[12]
Also a topic of great importance discussed among nutritionists as well as psychologists is the attitude to weight-loss and the consumption of food in general. Voicing ideas such as "it's just one burger" during and after weight loss regimes is discouraged, and often is said on the part of an insecure individual who has reached the unfortunate conclusion that nothing can be done any longer and that any effort to do so is futile. The advice given is, avoid reaching such a conclusion, as not only does it change one's perception of the effect of excessive amounts of food on the body, but also encourages a 'lacklustre' lifestyle and approach to life as a whole.
Nutritionists also agree on the importance of avoiding fats, especially saturated fats, to reduce weight and to be healthier. They also agree on the importance of reducing salt intake because commercial foods such as snacks, biscuits, and bread, among others, already contain salt, thus contributing to an excess of salt daily intake.[13]
MyPyramid Food Guidance System is the result of extensive research performed by the United States Department of Agriculture to revise the original Food Guide Pyramid. It offers a wide array of personalized options to help individuals make healthy food choices. It also provides advice on physical activity.[14]
How the body eliminates fat
All body processes require energy in order to function properly. When the body is expending more energy than it is consuming (e.g. when exercising), the body's cells rely on internally stored energy sources, such as complex carbohydrates and fats, for energy. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, 65% of which is stored in skeletal muscles and the remainder, in the liver (totaling about 2,000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.Fats are also secreted by the sebaceous glands (in the skin).
