The Master Cleanse Diet is considered to be one of the most effective and successful diets of the diets of its type. Since its development in 1940, it helped an innumerable amount of people to solve their weight-related problems along with a row of real health problems (Master Cleanse and The Lemonade Diet par. 5).
The scientific principle of this diet is in activating the process of digestion which is accomplished using the active agents which are contained in the lemon juice mixture as its main component. Along with such activating the organism does not receive additional calories, and, thus, is made to digest its storages which are kept within the individuals body. As a result, the process of metabolism is activated, and this is the best way to get rid of extra kilograms along with the harmful substances in the individuals body (Zelman 23).
Speaking about the reasons for someone to try this diet, its excellent characteristics in losing weight along with significant health improvement are to be mentioned. According to Master Cleanse and The Lemonade Diet (par. 8), this diet will prove that no one needs to live with his diseases . In addition, Every day of The Master Cleanse that you overcome the psychological need to eat, you feel a growing sense of control that motivates you to complete the process (Master Cleanse and The Lemonade Diet par.9). As a result, the person who uses such a diet loses ones weight fast and much easier than with numerous other diets.
With regards to one usual day of this diet, it should be stated that it is quite simple. All one has to do is to take a little bit of a liquid mixture made of fresh lemon juice mixed with rich maple syrup, cayenne pepper, and pure water at mealtimes about three or four times a day. No other food is allowed, and one more important condition is taking six to seven glasses of pure water a day. No additional support of any other meals is to be given to speed up the process of metabolism activation (7 Steps For Finishing The Master Cleanse Diet par.15). Laxative herbal tea is drunk at night and a quart of saltwater is drunk first thing in the morning, resulting in several liquid bowel movements every day; one needs to be near a toilet when doing this diet. The individual comes off the diet by transitioning to solid food over a few days, ideally becoming a raw food vegetarian.
This diet is extremely effective; however, it does have some possible side effects. If the person thinking about the chance to use this diet has some problems with ones digestive system such as gastric ulcer or gastritis, this diet is not recommended as it may worsen the persons condition, and may even cause yet another serious attack of the disease. One more condition which makes the use of such a diet rather questionable is the pathology of the thyroid along with diabetes or thyroid hyperfunction. Such medical conditions may cause the loss of conscience and general disability if the person decided to use this diet.
Discussing the address category for this diet, it should be said that it is quite a wide group of people. This diet is very effective for young ladies, the ladies who gave birth, people who have a sedentary way of living, and so on.
Reflecting on the opinion of experts, the Master Cleanse Diet can be evaluated as often recommended and popular among nutritionists. As far as I am concerned, I would recommend it to the majority of people, and the only problematic thing about it is the medical conditions of the thyroid and digestive system mentioned above.
Works Cited
Master Cleanse and The Lemonade Diet 2012. Web.
Zelman, Kathleen. n. d. The Lemonade Diet (Master Cleanse Diet). Web.
7 Steps For Finishing The Master Cleanse Diet 2012. Web.
Diets are a relevant topic for both men and women, and even for children. Along with this, it is also necessary to understand that predisposition to obesity depends not only on genetics but also on gender and ethnicity (Hernandez et al., 2017). I agree with Rayon that it is essential to consider your body height and proportions because muscle mass looks different on various figures. Two people can be the same height and weight, but they can look very different depending on their body structure, fat, and muscle volume. Ryan, what do you think is the increasing importance of social media to fad diets becoming frequently popular among young people? You listed other diets over the last century in your answer. Which one would you like to try besides the one you named, and why?
Body Mass Index (BMI) is a quick and easy way to compare your weight to your height. Kevin admits that safe weight loss should consider the proper calculation of this index, which I cannot argue with either. In wanting to drop a couple of pounds, you need to focus not on the speed of the process but on the degree of impact on the body and how safe and healthy it will be. It is possible to lose weight quickly, but it will take a very long time to recover from the wrong diets. It is also interesting that Kevin says he unknowingly adheres to intermittent fasting. If you think about it, there are so many kinds of diets invented in the world that almost everyones way of eating can be adjusted to one form or another. Kevin, what can you say about actors losing or gaining weight for a role, and do you think their actions are justified?
Reference
Hernandez, D. C., Reesor, L. M., & Murillo, R. (2017). Food insecurity and adult overweight/obesity: Gender and race/ethnic disparities. Appetite, 117, 373-378.
The study under review explores the practical aspect of the ketogenic diet implementation in the context of athletes performance. According to Zinn et al. (2017), it represents the extreme form of a high-fat and low-carbohydrate diet (LCHF). As such, such diets are theorized to have a positive effect on the well-being of an individual. In addition, fats are said to be a suitable source of energy for athletes. The authors of the study attempted to test the theoretical concepts in practice. In this regard, they recruited a group of five recreational endurance athletes, one of whom was male and four others female. Individual health was an important variable for the study, which is why all participants had to be non-smoking and injury-free for a minimum of five years. Another condition implied that none of them followed an LCHF diet prior to the experiment. Furthermore, the lack of previous experience and the abundance of theoretical considerations prompted an intense interest in the study concept on behalf of the athletes.
The study protocol began with a comprehensive dietician consultation for each participant. Next, the ten-week intervention comprised five case studies without a control group. Throughout the study period, each athlete was instructed to follow the recommendations of the LCHF diet meticulously and log them in a designated application. In addition to following a specific eating pattern, athletes were told to complete their standard workout routines with the same frequency and intensity. While the participants provided personal statements in regards to their subjective performance perception and personal well-being, objective data was collected, as well. The organizers enlisted a professional anthropometrist, who helped them track the vital metrics of each athlete throughout the study. As a result, nutritional ketosis was achieved by week two of the project. According to Zinn et al. (2017), all participants maintained the required level of macronutrient intake. Initial observations suggested reduced energy levels at first, followed by significant improvements in the consecutive weeks.
The outcome of the study affirms the practical value of ketogenic diets in the context of athlete performance. As discussed above, the decrease in perceived energy levels was temporary and followed by a surge in the training performance. The positive effect was especially evident during exercises, which corresponds to the theorized effects of LCHF nutrition. Quantitative metrics presented by Zinn et al. (2017) showed a decrease in fatigue. Moreover, the participants reported better recovery rates post-training and considerable improvements in terms of personal well-being. These outcomes suggest that the ketogenic diet, indeed, has immense potential in the sports environment, providing athletes with more energy and the ability to recover quickly after intense workouts.
The findings presented within the article under review are highly interesting in the context of modern nutritional research. Practical observations suggest that LCHF diets are actively discussed across various settings. More specifically, the number of athletes interested in the potential of ketogenic nutrition is equally on the increase. Fats are often discussed as less prioritized macronutrients as compared to carbohydrates and proteins in the case of athletic development. This study provided a different perspective and complemented theoretical research with a practical dimension. However, the research protocol suggests that the positive effect of LCHF nutrition may only be sufficient if the diet is followed meticulously. From a personal perspective, LCHF diets appear to be a viable option, but additional research across various contexts is required to claim its comprehensive usability.
Reference
Zinn, C., Wood, M., Williden, M., Chatteron, S., & Maunder, E. (2017). Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition, 14(22), 19.
These days, a variety of diets exists, and high-protein appears to be one of the most popular. A wide range of literature and scientific studies devoted to this topic exists, including numerous experiments with people of different activity levels. While it is associated with negative consequences for the general population, there is uncertainty in this regard in the context of combining with a high level of activity. Some researchers report its negative effect on organisms, though others find this type of nutrition harmless. Therefore, the necessity to explore this issue further is apparent.
Introduction
In the context of present-day developments, the field of nutrition and dieting is actively developing, supplying people with relevant advice in this regard is being constantly published. A high-protein diet has obtained popularity among a vast category of people, who control their diet, as it allows to lose weight effectively during a relatively short period. Recent researches on this topic assume that this type of nutrition may be harmful in the context of health condition for the general population in the long run, though it is still recommended for athletes. Therefore, the purpose of this paper is to conduct research on the issue of harmfulness and usefulness of a high-protein diet for people, who are engaged in sports activities professionally.
Literature Review
As it has been mentioned above, the topic of nutrition and sports diets presents a matter of interest for numerous researchers. Therefore, a sufficient number of experiments both on male and female athletes were conducted. Egan Protein Intake for Athletes and Active Adults: Current Concepts and Controversies (2016) provides a summary of the topic, which is essential to be read while getting acquainted with an issue. It contains definitions, which are important for the comprehension of the question, such as which amount of protein should be regarded as high (Egan, 2016). His study includes all the relevant information related to protein consumption and the doses.
In addition, the article is informative in the context of revealing and describing controversies surrounding high protein intakes. Therefore, it provides an analysis and summary of recent researches in this field. The author marks the positive effect of a high-protein diet combined with regular physical exercise, as well as negative consequences of adhering to this type of nutrition during a long period (Egan, 2016). However, he considers the latter relatively preliminary and concludes that this aspect appears to be individual and dependent on the specialties of a particular organism.
Another perspective on this issue is provided by a group of scientists Jang et al. They explored gut microbiota and its connection to health promotion and physical exercise. Jang et al. (2019) emphasize that sportsmen usually avoid dietary fiber and starch in their diet, which may contribute to the reduction of microbial diversity and lead to problems with gut microbiota. After conducting an experiment evaluating the physical activity indicators and analyzing the nutrition of people of different activity levels (Jang et al., 2019). The results depicted that high-protein diets may be harmful to organisms, as they imply a negative influence on microbial diversity.
Jose Antonio appears to be an active researcher in the field of high-protein intake by resistance-trained individuals, and he has published multiple studies in this regard both independently and in collaboration with other scientists. He explored numerous details on this topic: the influence on men and women and positive and negative effects (Antonio, 2019: Antonio et al., 2016; Antonio et al., 2018). High-Protein Diets in Trained Individuals, A High Protein Diet Has no Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, High Protein Consumption in Trained Women: Bad to the Bone? supply an in-depth insight into this topic (Antonio, 2019: Antonio et al., 2016; Antonio et al., 2018). In addition, all of them contain experiments on people with a high level of activity (Antonio, 2019: Antonio et al., 2016; Antonio et al., 2018). All of them did not highlight the negative consequences of this type of nutrition, though it should be mentioned that the maximum amount of protein was 2.2 g/kg/d. Therefore, although the topic of adherence to a high-protein diet among athletes is comprehensively explored by modern nutritionists, there are still controversies in this regard.
Methodology
Thus, the sample population should involve both female and male resistance-trained adolescents. Their health state should be evaluated comprehensively before experiments. They should adhere to a high-protein diet for a long period, for instance, for a year. After the experiment, their health state should be compared to the evaluation conducted earlier, using the same indicators. A significant amount of attention should be drawn to kindness operation, as there are assumptions that it is extremely vulnerable to this type of nutrition. The state of his bacterial should be examined as well, as it is also supposed to be sensitive for high-protein intake. In addition, other possible negative impacts should be taken into consideration. Therefore, the major method for revealing the consequences of this diet implies comparing the evaluation results before and after a year of sticking to high-protein intake. The data should be examined, and the average outcome of all the participants should be presented.
Rationale
These days, nutrition problems appear to be extremely hot-button, and almost every individual encounters the necessity to stick to a particular diet or restrict food consumption to some extent. A great number of people prefer to follow a high-protein diet, as it supplies successful results in the process of losing weight and making muscles more shredded. Today, a huge variety of protein supplements exist, which are supposed to substitute sweet and accomplish training in order to reach the desired results. Therefore, the relevance of exploring the issue of high-protein intake among athletes is evident. This category of people is extremely interested in caring for their health condition. Sportsmen cope with extreme physical activity on a regular basis, and in case it is not accompanied by sufficient nutrition, it may cause various diseases and injuries. Therefore, it is crucial to ensure that this approach is not harmful to organisms in the long run or examine the weak sides of this diet in order to propose supplements.
Conclusion
In conclusion, it can be mentioned that high-protein diets have gained popularity among athletes. Although the negative effect for the general population is proved by evidence, the influence on athletes causes controversies. Some scientists find confirmation of negative consequences of high-protein intake, while other experiments do not approve this position. Therefore, the necessity to conduct further exploration in this field can be explained by uncertainty in science in this regard.
References
Antonio, J. (2019). High-protein diets in trained individuals. Research in Modern Medicine, 27(2), 195-203. Web.
Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., Tamayo, A., Buehn, R., & Peacock, C. A. (2016). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism. Web.
Antonio, J., Ellerbroek, A., Evans, C., Silver, T., & Peacock, C. A. (2018). High protein consumption in trained women: bad to the bone?. Journal of International Society of Sports Nutrition, 15(6). Web.
Egan, B. (2016). Protein intake for athletes and active adults: Current concepts and controversies. Nutrition Bulletin, 41(3), 202-213. Web.
Jang, L. G., Choi, G., Kim, S. W., Kim, B. Y., Lee, S., & Park, H. (2019). The combination of sport and sport-specific diet is associated with characteristics of gut microbiota: an observational study. Journal of International Society of Sports Nutrition, 16(21) (2019). Web.
Diet analysis shows the quality of nutrition, and is essential in managing an individuals health. Different types of food are included in regular diets, such as carbohydrates. Carbohydrates are energy-giving foods, and are vital in weight control. The recommended daily intake of carbohydrates ranges between 225 and 325g (FoodData Central). For Day 1, 2 and 3, carbohydrates intake was 2%, 4%, and 3%, respectively. The total carbohydrates for the three days was 207.51g, which is still below the minimum requirement for a single day. In such regard, more energy-giving food should be incorporated in the daily diet to avoid risks of symptoms of deficiencies, like general body weakness.
Fats are also sources of energy and a major component of cell walls. The dietary reference intake (DRI) for fats is between 44 and 77 grams daily. For Day 1, 2 and 3, fat intake was 0.5%, 0.7%, and 2%, respectively. The total fat intake for the three days amounts to 61.4g, which within the range for daily intake. Due to disproportionality of fat intake in the three days, more foods rich in fatty acids should be incorporated in the diet. Proteins are body-building foods and at least 0.36g per pound should be incorporated in daily meal. For Day 1, 2 and 3, protein intake was 1%, 0.8%, and 1%, respectively. For the three days, protein intake sums to 65.64g, which is recommended for a single day. More proteins should be integrated in the daily diet to avoid the related deficiency conditions, such as kwashiorkor.
Vitamins and minerals are essential in normal body functioning and have no impact when taken in excess. The three-day intake of vitamin C was 190.1mg which is above the daily requirements. Since there are not adverse effects of excessive consumption of vitamin C, no reduction plan can be advised. Such intake also helps protect an individual from vitamin C-related deficiencies, like scurvy. The intake of minerals such as sodium, iron, and calcium was within the acceptable level in the three days. Therefore, a person should not receive proteins, carbohydrates and fats below the DRI to avoid undernutrition, or above the recommendations to avoid over-nutrition.
Work Cited
FoodData Central. U. S. Department of Agriculture, 2021, Web.
In the commentary C inscribed by David Freedman, he diverts readers attention by making them, through evidence and self-experience, believe that junk food can also end obesity. He achieves this by using methods such as ethical appeal which mainly majors on personal experience by identifying himself as a lover of fast foods. To capture his readers emotions, he first declares that fast foods are safe for consumption by stating that the results of all the scrutiny processed foods are hardly scary (Freedman 8). Lastly, he supports his argument in the article through statistical evidence by talking about several known researchers. Freedman makes his audience believe that fast foods are not as bad as the media and scientists have made them look.
Effective use of junk food can be used as a way to end obesity. Michael Pollan and the media believe that obesity and other related issues can be sorted by replacing junk food with fresh organic food. This has made many hotels and industries reject junk food because they are regarded as unsafe for human life. However, Freedman has a strong feeling that persuading people to change their diet is not the best way to tackle obesity (Lee 212). He believes in adding better ingredients to processed food because most processed foods are always considered unhealthy because of excessive preservatives and artificial flavorings.
Consequently, diets rich in fats and calories have a higher probability of making one obese. David Freedman also acknowledges in his article that some unprocessed food can have high Fat and calorie content than some processed food. In summary, David Freeman convinces his audience that making processed food healthier is a more safe and more economical way to fight the obesity epidemic than whole foods.
Junk food prices are far much lower than processed food, which makes the use of junk foods relatively cheaper and can help save funds, which is an essential factor in todays economy. In David freedmans study, he demonstrates how he tested smoothies from various places. From comparing the prices of the food substances, he finds out that Mac Donalds smoothies, which are processed, cost much less money than fresh organic smoothies. He also adds that despite being expensive, the unprocessed organic smoothies had a much higher sugar content than the processed smoothly, which equates to the calory content, increasing the chances of being obese. Additionally, apart from reducing obesity, they can also help in reducing the cost of living.
Freedman thinks that the industries should be the leading group when fighting obesity by making sure they produce healthier food for the ordinary citizen. Freedman argues that it is hard for obese citizens to adapt to the strict diet of fresh, unprocessed foods because they will not be readily willing to adapt to it as Pollan and other writers thought. Furthermore, He discusses that many people could not thrive on whole foods diets. Freedman argues that it is much easy for the companies to make some small changes in their processed foods rather than initiating the thousands of local farms to produce whole foods for everybody
In conclusion, from Freedmans article, the issue of obesity can only be reduced by the industries producing fast foods. Fast foods already constitute almost ninety percent of many peoples diet. Therefore, to control obesity there is a need to ensure that the junk foods produced are safe for consumption before being released into the foods market. The government can achieve this by employing more health professionals to inspect the industries that manufacture fast foods and give appropriate manufacturing instructions.
Works Cited
Freedman, David. Where We Get Our Food . How Junk Food Can End Obesity, vol 1, no. 1, 2013, pp. 7-9. Elsevier BV, doi:10.1016/s0022-3182(69)80040-3.
Lee, Sang Yeoup. Corrigendum: We take care of person with obesity, not obesity that people has. Journal of Obesity & Metabolic Syndrome, vol 28, no. 3, 2019, pp. 212-212. Korean Society for the Study of Obesity, doi.org/10.7570/jomes.2019.28.3.212
A grapefruit diet is a nutrition plan that promises fast fat-burning effects. It has been popularized by Hollywood stars and holds that a person should eat grapefruits or drink grapefruit juice with every meal. According to the data available online, this low-calories diet implies eating protein-rich and low in carbohydrates food while adding grapefruit to every meal.12 The basis for weight loss is claimed to be related to the fat-burning enzymes that are argued to be contained in grapefruits. The results are promised to be achieved within twelve days with a weight loss of approximately 10 pounds. However, these data are not supported by any findings or specific examples.
Evidence-Based Research Section
As informed by evidence-based research, the potential benefits of the grapefruit diet are related to the nutrients contained in grapefruits and their juice. In particular, a large amount of vitamin C has positive effects on the immune system; and an abundance of aminoacids and minerals, as well as rare vitamins, make the fruit healthy and nutritious.24 In addition, a high level of fiber in grapefruits contributes to the healthy functioning of the digestive system and promotes detoxing influence and metabolism boost.34(247)
On the contrary to the data found online and claiming positive weight loss results provided by the grapefruit diet, academic research lacks evidence-based proof of grapefruits fat-burning capacities. Indeed, the fast weight loss is explained by the restrictions in food consumption, high level of protein intake, and low carbohydrate intake level while limiting the overall daily calories. As a result, a fast weight loss occurs due to water loss, which is proven to have short-term effects since the weight returns rapidly once the diet is discontinued as the body tries to correct the water imbalance. 43(83)
Moreover, such a strict limitation of calories might be harmful to the overall well-being, weaken the heart, bones, and vital bodily systems. In addition, the reduction of carbohydrates in the diet might be disruptive for healthy brain functioning in individuals following the grapefruit diet for a long time.53(83) Another significant risk factor associated with the discussed diet is the interaction between citrus-derived flavonoid supplementation and insulin sensitivity.65 Finally, the interaction of grapefruit juice with medications might be risky for a specific group of individuals who should consider the diet only under medical supervision.71
Client Section Overview
In response to my friends request, I would refer to the collected evidence to illustrate the pros and cons of the grapefruit diet. In particular, I would emphasize the predominantly short-term effects related to fat loss. I would explain that this process is caused by water loss, which will be regained rapidly after the diet is ended. I would also highlight that a strict and sudden reduction of carbohydrates implied by the diet might be harmful to vital bodily systems and the brain in particular. Moreover, I would tell my friend that the insufficient amount of calories provided by the diet might result in weakness, loss of energy, health issues, and overall bad condition. I would state the nutritional and vitamin-related benefits of grapefruits; however, I would not recommend my friend follow this diet.
Client Section Next Steps
Since the suggested diet imposes several risks related to grapefruit-drug compatibility and the overall damage to the body due to low carbohydrates and low calories, it is recommended to have an appointment with a general practitioner. Also, a nutritionist should be consulted to ensure the adequacy of the nutrition plan to the particularities of the individuals health condition.
As for useful resources, the Eat Right website will provide an abundance of general advice concerning food choices and dieting benefits. Choose My Plate is a website where one can find much information about healthy weight loss and obtain tips on dieting and create ones nutrition plan.
Personal Take
Given the lack of evidence-based support in favor of the benefits of the grapefruit diet and the obvious risks to health, I would not try this nutrition plan. However, the data on grapefruits nutrients and vitamins, I think it would be a healthy choice to integrate this fruit into a balanced diet.
Reference List
Bailey DG. Predicting clinical relevance of grapefruit-drug interactions: a complicated process. J Clin Pharm Ther. 2017;42(2):125-127.
Kelly E. The grapefruit diet: does it work for weight loss? Healthline. Web.
Khawandanah J, Tewfik I. Fad diets: lifestyle promises and health challenges. Journal of Food Research. 2016;5(6):80-94.
Louzada ES, Ramadugu C. Grapefruit: history, use, and breeding. HortTechnology. 2020;1:1-16.
Navaro DA, Raz O, Gabriel S, Shriqui VK, Gonen E, Boaz M. Functional foods in fad diets: a review. Functional Foods in Health and Disease. 2017;7(9):702-715.
A vegetarian diet has received much attention, especially about weight. There are several reasons why people adopt a vegetarian diet and a couple of counterarguments against it. Most people who claim to be vegetarians do so for health reasons. However, they seem to be less devoted to their diet that once in a while, they shift to animal protein.
Others follow a meatless diet for their religious and ethical stands. Those motivated by religion tend to be more dedicated to vegetarianism, although they have received much criticism for their choices. In my opinion, people do not follow a vegetarian diet, and those who attempt end up quitting after some time.
The main reason why most people cannot sustain a vegetarian diet is its inadequacy in nutritional benefits. Vegetarianism deprives the body of essential proteins which cannot be found in fruits and vegetables. People who adopt a meatless diet are at a high risk of stroke compared to meat-eaters. Moreover, many vegetables and fruits are proven to have high-calorie content, unhealthy for the body. Over time, people realize that a vegetarian diet worsens their health and resumes their normal eating habits.
A vegetarian diet is expensive to maintain due to the high cost of some fruits and vegetables. Most people living in urban areas have to purchase vegetables and fruits at high prices. In addition, some vegetables necessary for healthy eating, such as taro roots, dandelion, and beetroots, are rare in some urban centers. The high demand and less supply of essential fruits and vegetables have raised their prices, making them unavailable to many people.
In conclusion, the unavailability of vegetarian foods coupled with the expense and inefficiency has hindered many people from adopting and sustaining a vegetarian diet. In its place, people have continued taking meat while desiring to maintain a healthy lifestyle. The high rate of obesity and heart diseases is associated with meat-eating, indicating that many people have not embraced vegetarianism despite the ongoing campaigns for meatless eating.
An ideal diet plan is of great significance since it helps manage ones weight and improve the bodys immunity. Several foods are advised to be taken under certain limits daily, such as a variety of proteins, fruits, whole grains, vegetables and low sugars, sodium, cholesterol, saturated fats, and low-fat milk. Every diet is meant to meet specific nutritional goals therefore, this paper aims to design a one-day ideal diet plan to achieve dietary goals: daily intake of micro and macronutrients.
Goal Achievement: Micronutrients Intake
Micronutrients are nutrients that the body needs, including Vitamins, minerals, etc. Vitamins are required for energy synthesis, immunological function, blood coagulation, and various other processes (Sobotka & Forbes, 2019). Micronutrients serve an essential role in metabolism and tissue function maintenance. Micronutrients are vitamins and minerals that the human body needs in minute amounts. They are responsible for various tasks, including enabling the enzymes, hormones, and other chemicals produced by the body required for optimal development and growth (Savarino et al., 2021). Any person can have micronutrient deficiency, although children and pregnant women are at the highest risk of developing deficits. As a result of poor diet, higher physiological necessities as pregnancy and childhood development often increase the need for specific vitamins and minerals (Savarino et al., 2021). Micronutrients that are essential include (but are not limited to) Iron, zinc, iodine, vitamin A and B vitamins.
As seen in the table above, the average three-day vitamin A intake is 57% compared to the MyFitnessPal goal, which is 100%. Under such a case, the vitamin A intake will be deficient, leading to vitamin deficiency disorders; hence there needs to be corrected to the required amount. In the one-day ideal dietary plan, the vitamin A intake is fixed to 97% to achieve the MyFinessPal daily goal hence meeting the bodys vitamin requirement as they are needed in high amounts to improve immunity. Below is a graphical presentation of a one-day diet plan for Vitamin A intake in comparison to the MyFitnessPal daily goal and Three-day typical diet.
The above graph explains the micronutrient intake correction, specifically Vitamin A, in a One-day dietary plan. To achieve the One-day Vitamin A dietary plan, its intake has to be from different sources. Preformed vitamin A concentrations are highest in the liver, fish, eggs, and dairy products. In the United States, most dietary provitamin A is obtained from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils (Savarino et al., 2021). Some foods, such as magarine and milk, are frequently fortified with vitamin A. Some ready-to-eat cereals are also vitamin A. Preformed vitamin A accounts for around 65 to 80 percent of vitamin A taken in the United States and other high-income nations (Savarino et al., 2021). Provitamin A is the predominant form consumed in low-income countries, whose diets include more plant-based foods. Enriched and fortified foods account for 3440% of vitamin A consumption from food among children and adolescents in the United States.
Although increasing vitamin A intake in a one-day dietary plan is essential for the body, its excess information can also be harmful. Because vitamin A is fat-soluble, excess amounts are stored in the body, mainly in the liver, and these levels can build. Acute vitamin A toxicity, also known as hypervitaminosis A, occurs within days to weeks of ingesting a few substantial dosages (typically more than 100 times the RDA). Severe headaches, impaired vision, nausea, dizziness, aching muscles, and coordination issues are common signs and symptoms (Schmidhuber et al., 2018). Cerebral spinal fluid pressure can rise in severe cases, causing sleepiness, coma, and even death. Chronic hypervitaminosis A (consistently consuming high amounts) can result in dry skin, achy muscles and joints, weariness, depression, and abnormal liver test findings.
In addition, excessive preformed vitamin A intake and some retinoid drugs used as topical therapies can result in congenital birth abnormalities. Birth abnormalities can include eye, skull, lungs, and heart anomalies. Experts advise those who are pregnant or may become pregnant, as well as those who are nursing, not to use large dosages of vitamin A supplements (more than 3,000 mcg RAE [10,000 IU] daily) (Savarino et al., 2021). Unlike preformed vitamin A, Beta-carotene is not known to be teratogenic or cause reproductive damage. Carotenodermia, a harmless disorder in which the skin turns yellow-orange, is the most prevalent side effect of long-term beta-carotene excess.
Macronutrients Intake
Macronutrients are essential components needed in large amounts in the body, including proteins, carbohydrates, and fats. All carbohydrates are finally converted into glucose, which is the bodys primary energy source. In reality, specific organs, such as the brain, require glucose to function correctly (Sobotka & Forbes, 2019). Aside from being the primary energy source, carbohydrates aid in synthesizing particular amino acids (protein building blocks) and maintaining regular bowel motions. Fiber is a kind of carbohydrate which the Gastrointestinal tract cannot break down. As a result, while this vitamin does not provide energy, it does assist in removing waste from the body and maintaining a healthy intestinal tract (Schmidhuber et al., 2018). Carbohydrates are not all the same; some are classified as simple carbohydrates, while others are classified as complex.
Regarding the data in table 1, carbohydrates intake in the Three-Day typical diet is higher than the MyFitnesspal daily plan, whereby its 219grams and 215grams respectively. In the one-day dietary program, the total carbohydrate intake is reduced to 210 to prevent less or excessive consumption. The three-day carbohydrate typical diet is more than the required set intake amount hance can bring some disorders such as obesity; hence reducing the amount helps meet the daily goal. The data can be well demonstrated in the below graph presentation.
Different combinations can help achieve various aims or manage multiple disease states. Because each person thrives at a different proportion, what works for one person may not work for everyone. Downloading a tracking app can assist in locating and following ones location. MyFitnessPal is a fantastic free tool that can be used on both desktop and mobile devices to track daily intake and see macronutrient levels (Schmidhuber et al., 2018). No matter what percentages an individual picks, ensuring their kcals are adequate is always where they should begin. There is a kcal range that will assist them in succeeding whether they are attempting to lose, maintain, or gain weight.
Unanticipated Result
The one-day ideal diet plans fat and saturated fat intake was an unexpected result. The intake of saturated FatFat was reduced from 18 grams for the Three-day typical diet to 10grams for one -day diet plan. Compared to the MyFitnessPal daily goal of 19 grams, the intake amount has reduced dramatically, although due to several parameters such as an increase in carbohydrates. In addition, too much intake of FatFat and unsaturated is unhealthy and can bring about some conditions. Graph presentation of the unanticipated saturated fat intake can be as below:
In addition, the two main unsaturated fat categories in the diet are monounsaturated and polyunsaturated. Polyunsaturated fats have the most significant impact on decreasing harmful cholesterol levels of the two types. The majority of saturated FatFat originates from animal diets, whereas most plant oils have a combination of mono- and polyunsaturated FatFat, with one group frequently dominating the fat profile (Astrup et al., 2021). Avocados, nuts like almonds and pecans, pumpkin, and sesame seeds are high in monounsaturated fats. Meanwhile, polyunsaturated FatFat is abundant in flaxseeds, walnuts, and salmon. Furthermore, fish contains essential omega-3 polyunsaturated fats, which are the most heart-healthy fats in your diet. The American Heart Association suggests eating two fatty fish meals each week, such as salmon and mackerel.
Conclusion
One-Day Ideal Diet plan is of importance to the healthy dieting of an individual as it helps formulate specifically required nutrients for intake depending on an individuals calories. An ideal diet plan can be structured using MyFitnessPal software or an app whereby individuals set their nutritional goals for a chosen period. This paper has presented an example of a diet plan using MyFitnessPal to classify micro and macronutrient intake in a One-Day Ideal diet plan. From the data presented, micronutrients such as vitamin A in low amounts in the Three-day average diet have been corrected to the required quantity, and carbohydrates in excess have been reduced to standard levels. Furthermore, there was an unexpected result for saturated fats as the One-day diet intake plane decreased significantly.
Savarino, G., Corsello, A., & Corsello, G. (2021). Macronutrient balance and micronutrient amount through growth and development. Italian Journal of Pediatrics, 47(1), 1-14.
The ketogenic diet (KD) is the most popular dietary intervention for weight loss and other lifestyle disorders among nutritionists and individuals. Many drugs have become increasingly unsuccessful in addressing certain illnesses such as obesity, type 2 diabetes, and weight reduction. Essentially, dietitians and patients worldwide choose the KD since it is highly efficient and successful. Hence, this work explores the benefits of a KD for the weight loss process while also emphasizing the individuality of this method to avoid negative consequences.
Ketogenic Diet
Before delving into the advantages, it is essential first to comprehend the ketogenic diet phenomena. Essentially, this regimen is rich in fat, moderate in protein, and low in carbohydrates. The body undergoes a metabolic condition known as ketosis when carbs are lowered and fat is elevated. As a result, the metabolism converts lipids to ketones, which are chemicals that provide energy to the brain. Generally, to establish ketosis through a KD, carbohydrate consumption should be limited to roughly 50 g per day, or 10% of total calories, while protein intake must be moderate to high. The brain and body become incredibly effective at burning fat and ketones for energy rather than carbs after a short period on such a meal. In addition, the ketogenic diet suppresses insulin levels, which can help with blood sugar regulation.
Ketogenic diets help people lose weight by lowering their daily carbohydrate intake. Adhering to a ketogenic diet contributes not only to weight loss but also to improving health. According to ONeill and Raggi (2020), the novel regimen requires strict carbohydrate restriction while permitting vast fat consumption. However, this change in nutritional plan has sparked a lot of debate, with numerous proponents and opponents. Essentially, this approach and weight reduction are based on drastically lowering glucose consumption by reducing daily carbohydrate intake, the primary energy source. KDs are beneficial in controlling obesity-related health factors such as insulin resistance, high cholesterol, and high blood pressure. The plan is crucial for people with diabetes and cardiovascular disease to maintain a healthy lifestyle. KD results in rapid and reasonable weight loss and favorable biomarker alterations, such as a decrease in blood hemoglobin A1c in individuals with diabetes mellitus type 2. Generally, human physiology is marked by significant versatility since it may use various metabolic sources, including KD, to obtain energy based on their accessibility.
Obesity has become a severe chronic condition in both developing and industrialized countries. Furthermore, it is related to a range of deliberating health conditions. The KD is crucial for weight loss and regulating other health indicators linked to being overweight. High blood pressure, high cholesterol, type 2 diabetes, and insulin resistance are among these risk factors. Due to its exceptional ability to promote satiety and weight loss, KDs were first offered as an alternate treatment for individuals with refractory epilepsy. According to Watanabe et al. (2020), KD altered versions eventually became extremely popular in treating obesity. As a result, regulating these factors with the KD is a successful and efficient means of managing obesity. Ketosis was once frowned upon in the medical community; nevertheless, recent advances in nutritional analysis have dispelled this fear and raised attention to its beneficial effects. Alongside glucose, ketones are the only other source of brain energy in humans. Therefore, the bodys usage of ketone could be a significant evolutionary advance that happened to manage many other complicated conditions.
Dieting can help one lose weight, but it is not always easy, just like exercise. The KD has become increasingly important for some populations, including resistance-training athletes. Athletes can lose weight and guarantee favorable changes in their bodies, which is essential in resistance training and contests. Athletes need the ketogenic diet because it provides energy to the body through peripheral tissue while also ensuring other advantages. The current study demonstrates the health benefits of a long-term ketogenic diet. According to ONeill and Raggi (2020), numerous research has linked plant-based diets to a lower risk of cancer, cardiovascular disease, and a longer life span. Despite the widely divergent opinions on its efficacy, long-term viability, and safety compared to other regimens have been proven. Essentially, the patients body weight and BMI are both dramatically lowered. As a result, KD is incredibly satisfying and does not generally necessitate calorie counting.
Data support KD therapy to manage a rising range of neurological illnesses and gastrointestinal symptoms. According to research, a KD prevents problems with the digestive system. KDs have been shown in several trials to substantially increase the amount of fat burned during rest, routine activities, and workouts. As a result, excellent bodily cleansing leads to a decrease in complications caused by the accumulation of adipose along the gut and other body parts. Additionally, this diet limits some destructive processes and foods containing excessive fatty acids. Mawer (2020) claims that KD may minimize lipogenesis or convert sugar to fat. Essentially, excess carbohydrates are stored as fat, which is later used for energy. KD stimulates the body to break down more fat, which may cause toxins to accumulate. Finally, with KD, there is a consumption of stomach-friendly foods. Generally, KD could be a viable option for reducing visceral adipose tissue and fat without sacrificing lean mass.
Ketogenic diets have drawbacks, including difficulties sustaining a high fat intake and the impact of carbohydrate restriction. The KD is hailed by supporters as a miracle diet, while critics dismiss it due to misunderstandings about the physiology implicated. According to ONeill and Raggi (2020), it should be noted that this nutritional plan may not be suitable for some people. First, consultation with a doctor is essential before starting any nutritional plan, including KD. Given the widespread adoption of the KD, even among those who do not need to lose weight, there is considerable concern about the long-term repercussions of widespread adoption by significant parts of the population. As a result, a physician or nutritionist consultation is required to evaluate whether a person is suitable for a diet change.
Conclusion
In brief, KD is extremely helpful in promoting weight loss and addressing a variety of lifestyle and cardiovascular problems. Carbohydrate consumption must be restricted daily, whereas protein intake is maintained at moderate to high during this regimen. In essence, it is particularly successful in promoting weight loss because it reduces carbs intake while increasing fat consumption as the primary source of energy. Furthermore, the diet is utilized to manage obesity and diabetes by regulating the characteristics associated with these conditions. As a result, these findings suggest that following a KD for an extended period is safe, especially when monitored by a physician. More studies into the detrimental effects of a ketogenic diet should be prioritized. Generally, these results will allow additional research into the ketogenic diets personalized medicinal potential.
References
Mawer, R. (2020). A ketogenic diet to lose weight and fight disease. Healthline. Web.
McDonald, L. (1998). The ketogenic diet: A complete guide for the dieter and practitioner. Morris Publishing.
Vargas, S., Romance, R., Petro, J. L., Bonilla, D. A., Galancho, I., Espinar, S., Kreider, R. B., & Benítez-Porres, J. (2018). Efficacy of ketogenic diet on body composition during resistance training in trained men: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 15(1). Web.
