Category: Diet

Nutrition and diet have a significant influence on human health. The practice of dietary assessment begins with collecting data on the foods and beverages consumed over a predetermined period. This data is then encoded and analyzed so that food composition charts can be used to calculate intakes of nutrients, energy, and other dietary components. A broad range of dietary assessment techniques is available to gather dietary information. These approaches include the 24-hour Dietary Recall Profile, the Food Frequency Questionnaire (FFQ), the Screeners Profile, the Food Record Profile, diet history, and the weighing Method.

The 24-hour Dietary Recall Profile measures dietary intake over a short period. Recalls and diaries are meant to capture daily or multi-day ingestion. The 24-hour dietary record aims to capture a full and detailed inventory of all meals, drinks, and, in some instances, supplements ingested by a person on a particular day. A typical multiple pass 24HR requires the participant to give progressively more specific information about each meal or beverage, its preparation technique, and other properties, including an estimate of the amount ingested. The multiple pass method has been verified in several low- and middle-income nations (Gibson et al., 2017). Enumerator-controlled 24HRs are preferred over self-administered 24HRs in low-income nations (Gibson et al., 2017). This is due to the fact that enumerator-administered 24HRs are rapid, responsive to cultural norms, and offer quantitative data on nutrients and foods. The data provided by 24HR may be used to evaluate dietary patterns, food groupings, or nutrient consumption. In order to analyze the nutrient contents, the information from the meal must be compared with the nutrient data included in a food composition database.

Data on individuals quantitative diets may be utilized to understand the normal cooking and preparation techniques employed in households and the brand names of products eaten within the households. In addition, if individual dietary level information is collected in relation to health, socioeconomic status, and education findings, then the data can be utilized to investigate the links between levels of income and dietary choices.

While 24HRs recall offers greater precision in assessing nutritional intake than Food Frequency Questionnaires (FFQ), they are collected sparsely on nationally representative data sets. Nevertheless, there is a growing interest and need for individual-level dietary data, especially in the context of nutrition changes and fast food system adjustments (Coates et al., 2017). For instance, the Global Dietary Database (GDD) offers data on the nutrient and food intakes of adults and children by age, gender, pregnancy status, rural and urban location, and degree of education.

The Food Frequency Questionnaire (FFQs) measures the frequency with which specific foods or food categories are consumed over a specified time period. The questionnaire consists of a meal list (often closed-ended) and a frequency part. Based on the aims of the research, data may be collected daily, weekly, monthly, or annually. In addition, FFQs may contain information regarding portion sizes and food consumption amounts. By incorporating portion size as a frequency component, the FFQs enable the computation of food consumption and nutritional intakes. FFQs may be derived from fundamental concepts or modified from current questionnaires (Dao et al., 2018). Developing the meal list in the first scenario requires significant choices and considerations.

In addition, it is sometimes recommended to compile an exhaustive list of meals and dietary categories to facilitate energy modifications. According to Dao et al. (2018), when certain nutrients or non-nutrients are restricted to a relatively limited range of foods, grouping foods into food categories may be utilized to capture the nutrients. However, dividing foods into tiny groups may result in underestimating intake, while putting foods into big groups may result in overestimating consumption. Due to the difficulty in reporting the cumulative frequency of a certain meal consumed alone or in mixed meals, food aggregation might further contribute to overcounting (Dao et al., 2018). Multiple 24-hour recalls, biomarkers, and dietary records are used to confirm FFQs. Since certain FFQ timings might span up to one year, special effort must be taken to verify that the measurement days collected by them or recalls correspond to the FFQ timeline. Although weighed food records are the primary validation method, they are not error-free. To confirm FFQ, a weighted food recording is more accurate and exact than a 24-hour recall.

Depending on childrens age and development level, they may find it difficult to complete food frequency surveys. Youngsters have constrained concepts of time and memories that are not completely composed. Therefore, meal frequency questionnaires that inquire about a lengthy period are challenging (Dao et al., 2018). When using these surveys, shorter periods with significant start and finish dates that serve as memory triggers may be advantageous. Nevertheless, even with shorter periods, kids may not have the advanced cognitive skills necessary to accurately accomplish frequency questionnaires, such as recalling the latest food intake. In addition, children may not comprehend the composite foods utilized in such questions. The duration of certain frequency questions may contribute to boredom and exhaustion among children, resulting in low compliance. Moreover, using portion sizes that are not matched to children may result in an overestimation of consumption when portion amounts are requested.

Food records are designed to be filled by research participants for a defined time at the moment of intake. Consecutive or non-consecutive days may be used to register meals and drinks, their amounts, and how they were prepared; however, three to seven consecutive days is the documentation period most often used to estimate average consumption (Dao et al., 2018). The information might be collected on paper or using computerized automated technologies. Generally, when individuals record their consumption on paper, they do it in an open format with no predefined options.

Electronic systems, like those built as smartphone applications, may feature a closed structure in which the individuals select from a list of meals and drinks and input the quantity eaten. Portions may be measured by weight (weighed diary) or by estimation (non-weighted diary) employing food models, photographs, or ordinary household measurements like cups, glasses, and bowls (Dao et al., 2018). The estimate of portion size minimizes the workload of individuals but is less exact than weighing as with non-automated 24-hour recalls, food diary coding needs significant effort and resources. In addition, valid food composition charts, regionally applicable recipes, portion sizes, and food lists are necessary for this technique. Compared to recall-based dietary evaluation approaches, food records provide a greater degree of precision in analyzing food and nutrient consumption. Moreover, they give quantitative measures of individual dietary intake as well as food consumption. On the other hand, this strategy needs extensive training to reduce data-gathering inaccuracies.

Screeners are short tools that capture basic information on certain meals, drinks, and other dietary practices. Screeners may inquire about the frequency of consumption of specific foods or drinks and may therefore be seen as brief food frequency surveys, often devoid of questions addressing portion sizes (Kirkpatrick et al., 2017). Furthermore, screeners may inquire about dietary habits, such as the habitual use of butter on toast. Similar to eating frequency surveys, screeners are often conducted by the individual. However, they may be completed quite quickly, for instance, in less than 20 minutes (Kirkpatrick et al., 2017). As with food frequency surveys, patterning of food intake and other contextual details are not gathered unless specifically requested.

The data acquired using screeners are not suitable for use in the estimation of the total diet. Sugar-sweetened drinks are an example of a dietary component that is not broadly distributed across the food supply and may benefit from screeners usage. In contrast, they are considered less beneficial in terms of data accuracy for products like vegetables and fruits that may be taken in various forms (Kirkpatrick et al., 2017). As with frequency surveys, utilizing screeners to determine mean consumption among populations is not suggested.

In epidemiological research, it is often crucial to acquire details on an individuals typical eating habits than their present diet. Normally, the regular daily diet is documented, including the time of each meal, its content, and snacking. The amount of servings and portions is used to determine the quality and quantity of food items. By completing a poll throughout the year, seasonal fluctuation is taken into consideration. Dietary history gives a more thorough evaluation of nutrition and facilitates analysis of lesser-known or unrecognized dietary components that may be recovered for future study (Kirkpatrick et al., 2017). The primary advantage of the diet history technique is its evaluation of meal patterns and food consumption data, as opposed to intakes over a brief period of time. Information on food preparation methods, for example, frying versus baking, may aid in better-describing nutrient consumption and exposure to other components in meals like charcoal broiling. When data is gathered independently for each meal, analyzing the combined impact of foods consumed together is feasible. Although a meal-based strategy demands a lot of time from the individual, it may give greater cognitive support for the memory process.

A shortcoming of the technique is that individuals are required to make several judgments on their typical diet and the quantity of food consumed. These subjective tests may be challenging for a few responders. In addition, it is difficult to examine the validity of food history techniques due to the lack of independent information about the individuals typical long-term consumption. It has been discovered that nutrient estimations derived from diet histories are often greater than those derived from techniques that assess consumption over short durations, such as recalls (Kirkpatrick et al., 2017). However, the outcomes of these sorts of comparisons rely on both the methodology used and the research parameters.

The technique of assessing an individuals nutritional intake by weighing is among the most precise ways available. A food supply inventory is conducted at the onset and conclusion of the survey. As additional food is obtained, its weight is measured and recorded. Weights and recordings of food intake at home and outdoors are kept, as are records of any wasted food. The nutritional content of various meals may be determined by reviewing the standard food tables (Thompson and Subar, 2017). At the conclusion of the survey, the quantity of food that was thrown away and the quantity of food that was not used are combined to determine the overall amount of wasted food. If all members of the family are adults, one can calculate the average daily weight intake of food for each individual by dividing the total amount of food eaten by the proportion of adults. It is possible to acquire additional information, such as by weighing the amounts of food provided to every family member before eating. The amount of food eaten may be computed as follows:

• (Initial inventory + issues or purchases)  (Final inventory and waste)
• Calculating the amount of food eaten per person per day is as follows:
• Total weight of food eaten ÷ (Days of surveys X number of people fed daily).

One of the primary strengths of the technique of weighing is that the participants with minimum supervision may perform it. In addition, the consumption of the food may be properly tracked for reference. On the other hand, the technique has been investigated to alter the individuals diets so dramatically that they no longer reflect a regular consumption pattern (Thompson and Subar, 2017). However, this approach is relatively expensive and needs specialized workers.

Ultimately, diet and nutrition have a substantial impact on human health. Dietary assessment starts with collecting information on the foods and drinks eaten during a specified time period. Dietary evaluation techniques include the 24-hour Dietary Recall Profile, the Food Frequency Questionnaire (FFQ), the Screeners Profile, the Food Record Profile, the diet history, and the weighing Method. These approaches would help create information on various individuals dietary patterns and food accessibility. Thus, this, in turn, would not only give guidance for food policy but also aid in assessing the effectiveness of nutrition programs presently underway and provide insight for future planning.

Reference List

Coates, J., et al. (2017) Overcoming Dietary Assessment Challenges in Low-Income Countries: Technological Solutions Proposed by the International Dietary Data Expansion (INDDEX) Project, Nutrients, 9(3), p.289.

Dao, M.C., et al. (2018) Dietary assessment toolkits: An overview, Public Health Nutrition, 22(3), pp.404418.

Gibson, R.S., Charrondiere, U.R. and Bell, W., (2017) Measurement Errors in Dietary Assessment Using Self-Reported 24-Hour Recalls in Low-Income Countries and Strategies for Their Prevention, Advances in Nutrition: An International Review Journal, 8(6), pp.980991.

Kirkpatrick, S.I., et al. (2017) Self-report dietary assessment tools used in Canadian research: A Scoping Review, Advances in Nutrition: An International Review Journal, 8(2), pp.276289.

Thompson, F.E. and Subar, A.F., (2017) Dietary Assessment Methodology, Nutrition in the Prevention and Treatment of Disease, pp.548.

Vegetarian diets are becoming an increasingly common lifestyle among athletes, so clinicians are turning their attention to this phenomenon. This article evaluates the benefits of a vegetable-based, balanced diet for the physically active gym athlete (Constantin et al., 2019). The central beliefs of the authors in this paper are that during physical activity, the acidity of muscle tissue is increased by the formation of lactic acid, causing acidosis. This is a temporary pathological state of muscle tissue damage, and its consequences can be destructive. Eating an alkaline diet, which includes beans, vegetables, and fruits, is aimed at eliminating muscle tissue acidosis and, therefore, can help eliminate the adverse effects of exercise.

This study offers intriguing conclusions, as it is traditionally believed that athletes should have sufficient meat protein in their diets. However, Constantin et al. (2019) create such a study, which has several strengths. In particular, their work looks to recent studies to demonstrate the prevalence of the idea of plant-based nutrition among athletes. Second, the authors are critical in their study and discuss not only the theoretical benefit of eating plant-based foods but also the apparent limitations, including macronutrient deficiencies. Third, Constantin et al. offer a comprehensive overview of essential nutrients, from proteins and omega-3 to vitamins and zinc, creating a more comprehensive overview of basic nutritional needs. In addition, in terms of experimental design, the article uses a science-based BIA measurement approach to assess the body composition of athletes on a plant-based diet.

In terms of intriguing results, eating only plant-based foods did not affect the respondents weight and did not lead to exhaustion or physical fatigue while maintaining workout difficulty. There was no expected protein deficiency, and even the respondents mental performance during observation was not affected by giving up meat protein. The results show that a genuinely balanced plant-based diet is beneficial for athletes and is not a barrier to athletic performance. Giving up animal protein under the supervision of a nutritionist is an appropriate strategy, and nutrient deficiencies of animal origin can be wholly replaced with plant foods. In the future, this study could be improved by using an entire sample of athletes but not limited to just one respondent. In addition, the use of additional diagnostics beyond BIA would also improve the quality of the results.

Reference

Constantin, E. T., Creu, A., Apostu, M., & El, R. (2019). Vegetarian diet in aerobic sports, particularities, necessities and recommendations. DiscobolulPhysical Education, Sport and Kinetotherapy Journal, 57(3), 63-70.

Personal Experience

My initial experience with fasting was a wonderful success because I completed all the goals I set forth at the start. Among the achievements include physical detoxification, increased food appetite, offering an open forum for personal improvement for readers to discover about fasting without prejudice, and weight reduction. I obtained many unexpected benefits, such as a healthier skin, a cleaner system, and achieved my optimum weight of 120 pounds.

Fasting is defined as not eating for fewer than 48 hours or ingesting low-calorie foods for a given period, whereas famine starving is not eating for some days or ingesting low-calorie foods. Although fasting can be advantageous to the body system, starving oneself can damage ones health. The body responds by suppressing appetite during fasting, initially making one appear less hungry. When the fast is broken, the hunger returns. Starvation is considered the most severe kind of malnutrition.

It can lead to organ damage and death. Starvation may also be defined as a situation in which calorie intake exceeds energy expenditure (Middleton, 2018). The problem progresses through several stages. For the first several hours, the body regulates blood sugar levels by generating glycogen. It then begins to degrade proteins and lipids and makes use of stored energy and fats. The process can keep the individual alive for one week by converting lipids into ketones, after which it consumes stored proteins. It tears down muscular tissues, which causes the cells to cease working properly. The individual may die of illness or tissue disintegration. Fasting is a personal undertaking that may be taken for health or religious reasons. At the same time, famine is a natural condition beyond human control where human beings lack the means to access food. The main cause of famine and chronic food shortage across the globe is climatic conditions and natural calamities like hurricanes.

Porridge

Whole wheat porridge for breakfast has extended satiating effects for up to 8 hours after eating but does not reduce future meal intake. Fortified porridge contains a considerable quantity of phosphorus and calcium that benefit bone health. Iron, a mineral that aids metabolism and replenishes red blood cells, is added to porridge. B-complex vitamins that aid energy synthesis and metabolism are also abundant in fortified oatmeal. Porridge is made mostly of finely crushed oat flakes high in long-chain carbs (Salleh et al., 2018). These carbs deliver energy to the body for longer than most carbohydrates. Lowering blood sugar and cholesterol levels, protecting against skin inflammation, and reducing constipation are all advantages.

Furthermore, they are highly filling and contain several qualities that make them a beneficial food for reducing weight. Oats are among the most nutrient-dense meals available. Porridge oats contain whole grains, including beta-glucan, a soluble fiber that can help decrease cholesterol when consumed as part of a balanced diet.

Eating porridge boosts the consumption of a few important elements beneficial to health. One of the advantages of eating oats is that they lower blood cholesterol levels (Middleton, 2018). Even though cholesterol is required in the blood to assist in keeping the hormone balance of the body, high levels of cholesterol raise the risk of developing cardiovascular disease. Oats soluble fiber attaches to cholesterol compounds in the intestine, blocking them from entering circulation. Eating oats as a component of a nutritious diet can help lower cholesterol. Various types of porridge include congee, frumenty, and hasty pudding.

Are healthy foods expensive?

Low-income people are more likely to acquire diet-related diseases like diabetes and obesity. The price of eating well is blamed for the disparity. Cost claims are more political than factual (Minchin, 2021). Different estimates of cost support varying explanations for impoverished peoples eating patterns. If healthy diets appear to be prohibitively expensive, cash-strapped customers are forced to eat in unhealthy ways (Middleton, 2018). These various interpretations result in competing moral judgments. Although some blame impoverished peoples distorted attitudes, such as prioritizing pleasure over health and comfort over thrift. These decisions have greater political ramifications.

Energy-dense food has high-calorie content per serving. Proteins, fats, or carbs can all provide calories. Nutrient-dense food includes a high concentration of nutrients per serving. The quantity of vitamins, minerals, and protein in a food is referred to as its nutrient density (Link, 2021). Cost measures that consider other aspects may help to understand the effect of supermarket costs on childrens diets.

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Hypertension  reduced sodium

Adults who consume less than 5 grams of sodium daily have lower blood pressure and a lower risk of developing cardiovascular disease and coronary heart attack. The primary advantage of reducing salt intake is that it reduces high blood pressure (Link, 2021). Reduced dietary salt consumption minimizes the frequency of antihypertensive medication, helps hypertension patients on treatment lower their blood pressure, and is a common cost-saving mechanism to decrease cardiovascular mortality.

Type 2 Diabetes  reduced concentrated sweets and fats.

When people consume much fat, their liver generates more glucose resistance to insulin. Because of the high-fat content, the liver detects increased insulin resistance and attempts to compensate by creating more glucose. Insulin resistance is caused by saturated fats, while unsaturated fats promote sensitivity to insulin. In substitute for processed grains and animal fat, vegetable fats are preferred. Consuming meals high in unsaturated rather than saturated fat raises blood cholesterol levels, lowering the risk of stroke and heart attack.

Renal disease  reduced potassium and sodium

The kidneys are largely in charge of excreting potassium form of the body and adjust the degree of excretion based on the present blood concentration of the substance. A person suffering from acute renal failure may not even be able to eliminate as much potassium as normal, which might result in hyperkalemia.

Heart disease  reduced saturated fats and sweets

When saturated fats are substituted with processed carbs, particularly added sugars such as sucrose or high pure fructose, the result is not good for heart health. This type of substitution causes alterations in high-density cholesterol.

Cancer  increased high fiber with colorful fruits and vegetables

Plant meals and their ingredients have long been regarded as providing cancer protection. One of the most common ideas is that fruits and vegetables, or their components, may defend against cancer (Grillo et al., 2019). Fiber, abundant in fruits, vegetables, and grains, is also thought to protect against certain malignancies.

References

Grillo, A., Salvi, L., Coruzzim P., Salvim P.,&Parati, G. (2019).Sodium Intake and Hypertension.Nutrients,11(9):1970.

Link, R. (2021). Healthy Eating Doesnt Have to Be Expensive: 14 Cost-Cutting Tips. Healthline. Web.

Middleton, C. (2018). Myth: healthy food is more expensive than unhealthy food. Theconversation. Web.

Minchin, J. (2021). Healthier foods three times more expensive than unhealthy options.Newfoodmagazine. Web.

Salleh, S.N., Fairus, A.A.H., Zahary, M.N., Bhaskar Raj, N. and MhdJalil, A.M. (2019). Unravelling the effects of soluble dietary fiber supplementation on energy intake and perceived satiety in healthy adults: evidence from systematic review and meta-analysis of randomized controlled trials. Foods, 8(1), 15.

Introduction

Nutrition is a foundation of healthy living, and the earlier an individual builds healthy and sustainable habits around food, the more benefits they will gather. Indeed, having a balanced diet that addresses basic needs helps avoid addictions to sugary and junk food and decreases the chances of developing chronic conditions such as hypertension or diabetes (McKay et al., 2019). Improving food habits and deliberately changing the range of products consumed daily will also result in weight normalization essential for an active lifestyle. This paper aims to create a personal 12-week nutrition plan for weight loss and a healthier diet.

Goals and Initial Assessments

My goal for the 12-week nutrition program is to start eating more healthy foods and get thinner. According to Mayo Clinic Staff research (2021), over the long term, it is smart to aim for losing 1 to 2 pounds a week (para. 3). Consequently, decreasing my weight by 15 to 20 pounds would be an effective and achievable result. Another aspect of my program, to eat better, requires more attention because I have several unhealthy food-related habits, such as eating junk food 3-5 times a week, overeating occasionally, and consuming fewer fruits and vegetables than the nutritional norms suggest.

The initial assessments should include external and internal factors to evaluate the programs effectiveness. Nutritional strategies are based on such parameters as BMI; thus, measuring height and weight is necessary. As one of my objectives is to eat healthier, body mass measurements are insufficient to make conclusions; overall conditions, such as quality of sleep and energy levels, might also serve as indicators of improvement (Dao et al., 2019). Furthermore, changes in nutrition would be beneficial if vitamin and mineral deficiencies were addressed, and blood tests should be taken to gather that data.

Changing eating habits that formed for years is not possible in 12 weeks, yet starting to move toward healthier nutrition is essential for long-lasting results. The goal to lose 15-20 pounds is realistic; however, it requires a sustainable diet and increased physical activity (Mayo Clinic Staff, 2020). The program will contain gradual changes in nutrition to help me form healthier habits and decrease the consumption of junk and sugary products. The initial assessments I will use are my height, weight, average sleep duration, overall energy level, and lab tests for all basic vitamins and minerals.

Nutrition Strategies for the 12-week Nutrition Program

Weeks 1-3

The first 21 days of the program aim to enable me to revise my eating habits and integrate healthier options into my daily menu. The nutrition strategy I will use throughout the program is the Healthy Eating Plate, which recommends that vegetables fill half of a plate, the quarter is for whole grains, and another quarter is for protein (Harvard School of Public Health, n. d.). Fats should be consumed in moderation, refined sugar should be replaced with fruits, and dairy products should be limited to 1-2 servings per day (Harvard School of Public Health, n. d.). Comparing my current food attitudes with the plate guideline demonstrated that I have imbalanced portions and unscheduled eating patterns. During the first three, I plan to build a four-meal menu that contains all macronutrients and evaluate if my sugar cravings decrease with the improved nutrition.

Weeks 4-6

I assume that my understanding of what products I need to consume will. During weeks 4-6, I will set a slight calorie deficit and try to maintain the four-meal schedule I previously established. Desserts and sweets should also be eliminated and replaced by fruits and nuts, and whole grains should be eaten rather than potatoes and pasta (My Plate, n. d.). These three weeks will be dedicated to developing a habit of cooking and preparing meals to avoid occasional junk snacks that prevent me from sustainable weight loss.

Weeks 7-9

The nutrition strategy that will be applied in the programs second half is to make choices toward raw products to minimize the number of processed foods. It is essential to change habits to avoid eating disorders gradually; thus, my four-meal plan with Healthy Plate will remain the basis (World Health Organization, 2020). In weeks 7-9, all snacks will be replaced with raw fruits and vegetables with increased calorie deficit to keep moving toward the goal of losing 15-20 pounds.

Weeks 10-12

The last 21 days of the nutrition program should serve as a guarantee that my habits around food will become healthier and I will maintain them long-term. I will make more effort to have balanced meals because when the level of micro and macronutrients is sufficient, the need for eating junk, fat, or sugary products eliminates itself (My Plate, n. d.). Consuming more calories and allowing myself to diversify the range of fruits, vegetables, oils, protein, and carbohydrate sources helps reduce dietary stress and helps me integrate new approaches into my daily life.

Follow-up Assessments

Follow-up assessments are crucial because they help identify problems and adjust the program to maintain progress. Indeed, measurements may be performed weekly and once in 21 days to track the changes and evaluate if each part of the strategy is effective. As my weight-related goal is to lose 1-2 pounds weekly, I can check it every Sunday morning. I use a fitness bracelet that tracks my sleep quality daily, and the improvements might be noted in its statistics. Laboratory tests to evaluate my vitamins and minerals should be taken after the entire program is completed because even a significant change in nutrition might not quickly result in a notable increase in micronutrient level improvement (Dao et al., 2019). Once in 21 days, I should also make a reflective assessment by asking myself if my mood improved, my food habits changed, and how energized I feel.

Benefits of The Program

There are three main benefits of the 12-week nutrition program and the strategies I applied to achieve the goal of losing weight and starting to eat healthier. Firstly, I will know more about micro and macronutrients and form better habits to address my needs. This advantage is crucial because awareness of how to eat healthily and being used to doing it consistently will help me manage my diet at different stages of life (World Health Organization, 2020). Secondly, as a young adult, I need a high volume of energy to complete my education, achieve career goals, and have a family. Establishing a balanced nutrition program is the best approach to remaining active and managing stress. Lastly, weight loss and visible results are valuable motivational factors to continue improving health and benefit self-esteem.

Conclusion

My goal to start eating healthier and lose 15-20 pounds in 12 weeks can be achieved with a sustainable change in my diet. Selecting the four-meal, Healthy Eating Plate strategy and considering evidence-based recommendations about fat and sugar consumption are effective. Assessments, such as measuring weight, evaluating overall conditions and sleep quality, and taking lab tests to address micronutrient deficiencies need to be performed before, during, and after the program. Change in nutrition has long-lasting benefits, such as sufficient energy for active life and decreasing risks of chronic disease development.

References

Dao, M. C., Subar, A. F., Warthon-Medina, M., Cade, J. E., Burrows, T., Golley, R. K., Forouhi, N. G., Pearce, M., & Holmes, B. A. (2019). Dietary assessment toolkits: An overview. Public Health Nutrition, 22(3), 404-418. Web.

Harvard School of Public Health (n. d.). Healthy Eating Plate.

Mayo Clinic Staff. (2020). Weight loss: 6 strategies for success. Mayo Clinic.

McKay, H., Naylor, P. J., Lau, E., Gray, S. M., Wolfenden, L., Milat, A., & Sims-Gould, J. (2019). Implementation and scale-up of physical activity and behavioural nutrition interventions: An evaluation roadmap. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1-12.

My Plate. (n. d.). Healthy eating tips.

World Health Organization. (2020). Healthy diet.

Introduction

The research was conducted by the Physiology Division of the University of São Paulo, situated in South America. The article was published in 2022. It aimed to expound on the effects of water deprivation in male Wistar rats that feed on a diet with high-fat content. The subject rodents were observed for behavioral and hormonal changes. They were put on the diet and evaluated after nine weeks through various tests, which showed multiple responses to different conditions they were exposed to. A control experiment was run alongside this high-fat diet experiment to provide results without variables for statistical comparison. The results were evaluated using One-way and Two-way ANOVA techniques and finalized using a Post hoc test.

Major Research Questions

The fundamental question for this research is on the chronic and hormonal effects on male Wistar rats by a high-fat diet. The question is hypothesized in section one, the fourth paragraph of the article. The experiment aims to find the change in calories consumed and body weight after dehydration of the rats. It is expounded in section 3.3, which lays out the effects. The effect of dehydration on plasma oxytocin, triglycerides, cholesterol, and free fatty acid concentration in the blood of the subject rats is also studied in section 3.6. The study seeks to know the concentrated saline and water consumption after forty-eight hours of dehydration, as detailed in section 3.5. The effect of fatty food on the body weight of the rats is studied in section 3.1. The study also aims at also find the consequence of fatty food on the messenger RNA exhibition in retroperitoneal adipose tissue in section 3.7. These questions form the framework of the research article.

Crucial Findings of the Research

The evaluation of the data collected established that a high-fat diet contributed to a significant weight gain in the rats fed due to adequate feeding, hence the weight addition. Moreover, the fatty diet increased the exhibition of the oxytocin and peroxisome proliferator-activated messenger RNA genes. Water deprivation caused an increase in water and hypertonic saline intake in both control and fatty diet rats. Nonetheless, the control rats water intake was higher than the fatty diet rats. Water deprivation brought about an increase in oxytocin levels in both groups of rats, an increase in high-density lipoproteins an increase of triglycerides in control-dehydrated rats, and a decrease of plasma glycerol in high-fat diet rats.

Research Method

Blood and retroperitoneal and epididymal adipose tissue collection procedure was used to determine the plasma oxytocin levels and the various gene expressions within the blood of the subject rats. The subject rats were water-deprived before decapitating, and blood was collected in chilled heparinized tubes. The action was done to prevent the clotting of blood, which would distort it. This method was suitable as oxytocin levels fluctuate depending on the level of dehydration. It was used to determine the oxytocin levels in the blood. Retroperitoneal and epididymal fat tissue were collected and stored at 200K to be studied in terms of their weight and also the mRNA strands it contained.

The method was suitable because adipose tissues store energy and control metabolism through the secretion of hormones and microRNAs in response to various body changes hence change in microRNAs would be notable. The method was also preferable because decapitation allowed accurate oxytocin levels to be measured without secondary interference from hormones released by the brain. It is also suitable because it is adjacent and sensitive to the kidney, which is very sensitive to body metabolism and water level, which is essential in studying the water deprivation effects on the subject rats. This method was relevant since it produced the desired results, which were used to conclude the hormonal impact of water deprivation and a high-fat diet.

Figure Three Description

Figure 3 in the article shows the adipose tissue, plasma oxytocin, and metabolic parameters such as glycerol, glycemia, triglycerides, high-density lipoproteins, and free fatty acid levels in the blood responded to high-fat diet and water deprivation. The figure shows the type of diet being an independent variable while blood metabolic parameters as dependent variables. It showed the change in the stated parameters when the rats were exposed to a standard and high-fat diet. Moreover, it shows the changes in the blood metabolic parameters when both groups were deprived of water for 48 hours before being hydrated with water and hypertonic saline solution. The figure has eight sections (a-h), each representing a blood metabolic parameter and how it is affected by diet and water deprivation. The figure was the most suitable and only way that the data could have been represented because the blood metabolic parameters were being affected by diet type and dehydration and hence put together for easy comparison and conclusion. The figure caption on page 1461, top right corner, states the relationship between the blood parameters and diet and dehydration in each section (Dos Santos, 2022). It was generated after data collected from the experiment was analyzed using the two-way ANOVA technique in all sections and the post hoc test in sections a, b, and c. The figure depicts the changes induced in the rats by a high-fat diet and dehydration

Conclusion

The article aimed to identify the habitual and hormonal changes observed in rats fed high-fat diets and deprived of water for forty-eight hours. The research used suitable data collection methods and analyzed them extensively using different techniques. The article also illustrates and compares the results using figures. It extensively refers to numerous related articles. It concludes by stating the hormone level changes in high-fat diets and dehydrated rats. It sufficiently provides facts to back up its conclusion on the noted changes. The article achieves its central research question.

Losing weight and increasing energy are among the leading reasons people resort to diets and dietary supplements, such as the DASH, Atkins, Paleo, and Mediterranean diets. One motivating factor for these individuals is how these nutritional supplements are marketed concerning the way they meet customer needs. The success of these diets in meeting individuals short-term and long-term goals is varied. Most people have opted for multivitamins because of their effectiveness in weight management.

There are many concerns about dieting or taking nutritional supplements. One of them is that it does not work since 95% of those using this option always regain the lost weight within one to five years (Miller, 2015). Second, they have adverse side effects, including starvation, low concentration spans, and eating disorders. Therefore, it is a temporary solution to diet or to use dietary supplements to lose weight or increase energy.

The best diet to use is a balanced and varied plant-based one in which an individual avoids animal products for health reasons. However, there can be another option of eating animal products in moderation under this option, which is called a flexitarian diet for its flexible nature (Raman, 2019, para. 11). There is no one type of diet that all individuals should be following because the effectiveness and side effects will vary from one person to the other.

Such supplements as multivitamins are beneficial for people to take for many reasons. The first one is that they increase metabolism since they have all the required nutrients for the body to function appropriately (Ward, 2015). Therefore, a person taking multivitamin supplements has a better chance of avoiding body dysfunctions. Moreover, they help in weight loss in men since multivitamins help lower body mass index (BMI), body weight, and fat mass than (Ward, 2015). Similarly, women taking multivitamins experience a lower hunger level compared to other dietary supplements (Ward, 2015). Therefore, multivitamins are beneficial to individuals for these reasons and are a better option.

I once tried using the Paleo diet for some time after high school, but it was unsuccessful. At first, I felt it was effective since I managed to lose some weight, but after just one summer break, I regained the lost weight and even added some more. However, after this research, I have learned how helpful multivitamins can be in weight management, and now I consider trying them.

References

Miller, K. (2015). The real reason you dont need a diet. Refinery29. Web.

Raman, R. (2019). The 8 best diet plans  Sustainability, weight loss, and more. Healthline. Web.

Ward, E. (2015). Addressing nutritional gaps with multivitamin and mineral supplements. Nutrition Journal, 13(1), 13-72. Web.

A monosaccharide is an organic compound, which belongs to one of the main groups of carbohydrates. It is the simplest form of sugar; monosaccharide is usually colorless, water-soluble, and transparent solids. Monosaccharides are divided into three groups, which include glucose, fructose, and galactose. Along with fructose, glucose can be found in fruits, vegetables, berries, and honey, while many dairy products contain galactose (Galant et al., 2015). Disaccharides are carbohydrates that are made up of two monosaccharides. They include sucrose, which is a combination of glucose and fructose, maltose, which is created from two molecules of glucose, and lactose, which is a blend of glucose and galactose.

The adequate intake of fiber is 25 grams daily for both men and women. A diet that is rich in fiber has many benefits, including a lower risk of diabetes, colorectal cancer, or cardiovascular disease, proper maintaining of body weight, and digestive system. The body stores carbohydrates in the liver and muscles for quick access. The dietary reference for carbohydrates depends on how many calories are consumed per day. For instance, in a case where a daily intake is 1800 calories, the number of carbohydrates should be about 150-170 grams per day.

An enzyme is a protein that helps to regulate metabolism and the digestive system. The main five types are called amylase, lipase, maltase, lactase, and acetylcholinesterase. They can be found in the small intestine or saliva. However, when there is not enough lactase in the body, lactose intolerance is formed. Rumbling and bloating, diarrhea, nausea, vomiting, abdominal pain, headaches are the symptoms. They occur after taking milk or dairy products; that is why these products should be avoided.

Fats are divided into two types, saturated and unsaturated; they differ in chemical structure and effect on the body. While fat in eggs, olive oil, nuts is monosaturated, in coconut and ground beef, it is saturated, and soybean fat is unsaturated. The main function of high-density lipoprotein is to transport excess cholesterol for processing to the liver. If the amount of low-density lipoprotein exceeds the norm, then the risk of heart attack increases.

Protein consists of small organic compounds, which are called amino acids. Their importance cannot be overestimated since they contain nitrogen, which is absent in fatty acids and carbohydrates; moreover, protein is vital for every living organism. There are two essential fatty acids, which are alpha-linolenic acid and omega-3. In other words, these are acids that the human body cannot produce. These essential compounds can be found in complete protein foods, while incomplete foods only have low amounts of necessary acids. However, it is possible to ingest all essential amino acids by combining incomplete protein sources, which would make a meal out of complementary proteins. For instance, rice can be eaten together with beans since rice contains methionine, and beans are rich in lysine.

Like any other compound, protein needs to be properly digested, and for this reason, the pancreas and the stomach produce pepsin, trypsin, and chymotrypsin. Their role is vital since they break down the protein molecules. As for dietary reference for protein, in the case where someone consumes 1800 calories per day, the amount of fat should be around 60-80 grams. Therefore, the recommended dietary allowance (RDA) for a 220 lb. person should be about 80 grams of protein per day.

However, a high-protein diet can do as much harm to the body as a lack of protein. For instance, it could lead to a lack of vitamins, fatty acids, which can cause poor sleep, fatigue, and dry skin. Nevertheless, it contributes to weight loss since protein makes the stomach feel fuller for a longer time. It is doubtful whether this type of diet is more effective than others due to its consequences. Regardless, such foods as tofu, chicken, and eggs are rich in protein, while butter, olives, and coconut contain more fat. Bananas, pretzels, and cheerios are foods with the most amount of carbohydrates.

Reference

Galant, A. L., Kaufman, R. C., & Wilson, J. D. (2015). Glucose: detection and analysis. Food chemistry, 188, 149-160.

Introduction

First day 07/3/2011

1115hrs  Lunch

• 1 hot dog (frankfurter / hot dog with chilli on bun)
• 1 tbsp mayonnaise
• 2 pear halves

1345hrs  Snack

• 1 8oz cup of bottled drinking water (Poland)
• 1 cup seedless dark purple grapes (Korean kind)

1725hrs  Dinner

• 1 corn dog
• 1 cup of Go-yin/Pure Genesis (but they didnt have it on fit.com so I substituted)
• 1 cup of Romaine lettuce (for salad)
• 12 Cherry Tomatoes (for salad)
• 1 cup of fresh raspberries

2115hrs  Snack

• 1 small raw ripe avocado
• 1 cup of fresh blueberries
• 2 -8 oz glasses of bottled drinking water (Poland)

Second day 7/4/2011

0935hrs  Breakfast

• 3 pancakes made of complete, plain, and dry mix that included buttermilk fried (Aunt Jemima)
• ¼ cup of flaxseed oil (added to pancakes & it was actually ground organic)
• 2 tablespoons of honey
• 1 6oz glass of 2% fat dairy milk
• 12 fresh blueberries

1215hrs  Snack

• 12 fresh blueberries
• 1 serving of mixed vegetable juice (really Go-yin again but they didnt have it on website)
• 2 glasses of bottled water (POLAND SPRING)

1430hrs Late Lunch (ate out)

• 1 piece of garlic naan (Indian flatbread)
• 1 cup of basmitti steamed rice (white/medium grain)
• 1 cup of chicken curry
• 1 12oz glass of orange-mango juice (really had Mango Lassi but wasnt on site)

1820hrs

• 2 glasses of bottled drinking water (POLAND SPRING)

2235hrs  Snack

• 2 raw nectarines (really had fresh plums but saw only canned on website)

Second day 7/4/2011: Activities

For some reason a couple hours after breakfast I had a burst of energy so I decided to do a quick power walk on the treadmill for 5 minutes at an incline of 1.5. After that I rested for about 2 minutes and then jumped on the trampoline for 1 minute. I alternated 3 times and then rested again. Next, I then did 30 sit-ups in 1 minute and 20 modified push-ups in a minute also. I repeated this twice. Lastly, I did another set of 25 sit-ups in one minutes time.

Third day 07/5/2011

0950hrs  Breakfast

• 2 cups of Special K Cereal
• 1 cup of 2% fat free milk
• 1 8oz glass of bottled water (POLAND SPRING)
• 1 cup of blueberries

1245hrs  Lunch

• 1 Barbe Q Leg Quarter
• 1 cup of baked beans
• 1 bowl of tomatoe & cucumber salad
• 1 glass of pineapple juice (with added vitamin C)

1440hrs  Snack

• 1 cup of 2% low fat milk
• 1 cup of Honey Nut Cheerios
• 1 8oz of bottled water (POLAND SPRING)

1750hrs  Dinner

• 2 serving of mixed vegetables
• ½ can of sardines in extra virigin olive oil
• 1 cup of fresh raw grapes
• 1 glass of bottled water (POLAND SPRING)

The USDA My Pyramid food guidance system

According to Willett and Skerrett (2005), the USDA Pyramid turns out to be one of the most recognizable systems in American society. Taking into consideration the current conditions and the possibilities available for the American citizens, the author makes an attempt to nudge people toward eating mostly familiar foods that have been shown to improve health and reduce the risk of chronic disease (Willett & Skerrett, 2005, p. 13). The USDAs Original Food Guide Pyramid is discussed as the system to ensure that people meet the body daily requirements and to sustain good health (Insel et al., 2010). It is shown that fats, oils, and sweets take the top position, the middle belongs to meat, fish, dry beans, vegetables, fruits, milk, and some representatives of the cheese group, and the foundation is devoted to carbohydrates which are bread, rice, and pasta. My food intake over the three days shows that a number of contradictions take place in regards to the MyPyramid guidelines. So, the analysis of these days diet is crucial as the information got should be considered with the one offered in the USDA MyPyramid.

The first day was without breakfast; it started from lunch that was corn dog and several dishes with fresh vegetables and fruits. Based on MyPyramid guidance, the chosen products were appropriate for a student diet. Still, the chosen food intake does not seem to meet the required grains intake of six cups (carbohydrates), thus, if not rectified, it can lead to craving for carbohydrates. In general, the diet of the first day seems to be a good choice for many students in regards to the USDA MyPyramid guidance system because the foods that occupy the wide base of the pyramid (fresh vegetables and fruits) are in large portions in comparison to other food portions. Still, sometimes, it is possible to notice that the necessary food is replaced by the products that should be found at the top of the pyramid (food required sparingly) such as sweets.

The second days diet seems to meet the requirements apart from the chicken curry that brings extra-unneeded oils (which take the top of the pyramid). Abundance of bread and drinks with fresh fruits and vegetables make the chosen diet rather attractive. Though nectarines used during the late lunch may be considered as sweets that take the top of the pyramid, the general percentage of the dishes seems to be normal for an ordinary student. The more fruits and vegetables used during the day, the better health condition will be. Still, it is also necessary to remember that some juices are considered to be the main indicators of extra calories, this is why it is better to reduce the usage of juices in a daily diet.

The third day of the chosen diet is characterized by properly organized food consumption. The point is that much water and juices as it was mentioned in the second day analysis leads to some extra calories in the body. However, in general, the diet meets the MyPyramid guidance from a number of aspects. Still, certain attention should be paid to the use of hot dogs as well as fat milk for breakfast. These products are in the middle of the pyramid, this is why their frequent use may lead to unpleasant results. So, students should follow the offered guideline to have fewer problems with their health.

The Healthy Eating Pyramid

According to this guidance, the whole grain and vegetables intake seem to be way below recommended intake on the first day. The processed meat (hot dog) and carbohydrates are much discouraged though on the first day they were taken. The fruits intake is in agreement with recommendations of this guidance (eat plenty of raw fruits). In addition, this guidance advises people to avoid sweetened products like the sweetened pear (Willet & Skerrett, 2005).

On the first day, the food intake does not seem to stack well according to this guidance since the whole grain diet and vegetable which are found at the base of the pyramid are not sufficiently provided as they supposed to taken in larger portion relative to other foods taken. The intake of milk, flaxseed oil, and honey is in agreement with this guidance. The intake of refined rice, naan, and chicken curry can bring in extra carbohydrates and unwanted oils when digested, thus their intake should be minimized according to these guidance.

On the third day, the food intake is well balanced apart from taking too much fruit juices, which can bring in the extra carbohydrates (Willet & Skerrett, 2005). Generally, water intake seems to be in accordance with this guidance. The guidance also recommends taking of multivitamin supplements by most people, though in my case, this is avoided.

In comparison with the guidance recommendations for those days, the vegetables intake is generally much below the recommended intakes, thus adjusting to the appropriate level is very much warranted. Comparing with this guidance, the balance of carbohydrate intake is not well maintained, thus it is important to adhere to regular maintenance of carbohydrate intake as prescribed in the guidance. The guidance also recommends that people should exercise regularly, which I think is quite fulfilled since it does not specify the required time.

Disease risk

After reviewing the reports on the dietary food intake, its very clear that my carbohydrates and fats balance is quite distorted with higher than required levels. Important minerals such as calcium and phosphorus are not available to the required levels. In addition, the level vegetable intake is quite low and does not meet the required standards. Higher levels of carbohydrates intake if continued for longer period may lead to obesity, heart diseases, and diabetes. Lack or low intake of calcium and phosphorus when prolonged can predispose a person to likelihood of developing osteoporosis. Moreover, in the reports and the feeding program for the three days, the vegetables intake is minimal. Vegetables are important source of many minerals and vitamins, and assist in digestion process of the other foods. Therefore, absence of vegetables in the diet leads to deficiency of some key minerals, vitamin, and food indigestions. The chosen diet may lead to some problems with health such as heart disease or osteoporosis, still, it is possible to take a number of steps and prevent the development of these problems in human body.

Heart disease, which is also known as coronary heart disease, refers to numerous heart disorders caused by insufficient blood flow to parts of the heart (Brown, 2007). Heart disease may bother people due to narrowing of the arteries leading to the heart as the plaque concentrates on the walls of the arteries leading to the heart; and arteries narrowing leads to hardening of the arteries wall, which is referred to as atherosclerosis. The cholesterol levels are mostly increased by intake of foods such as high-fat milk, cheese, eggs, beef, high carbohydrates, and fatty substances. Though I do not have serious problems with health, I still have several relatives, who are under a threat of being hospitalized with heart problems. This is why it is better to avoid any possible cases of heart disease. This is why, regarding the diet chosen, it is possible to admit that some dishes which contain fats or meat such as hot dogs should be eliminated from my diet within a short period of time. In addition, it is also required to reduce the use of fruit juices as they may be defined as the substances which bring extra calories to human body.

Osteoporosis is another problem that is known to some members of my family. It is caused by calcium and phosphorous deficiency. The point is that the bones may become very fragile and they may break even with minor accidents. Evaluating my diet, it is evident that vegetables which contribute the necessary minerals to the body are enough, still, it is possible to increase the use of the products, which contain phosphorus such as milk or fish. Still, these products contradict the USDA MyPyramid guideline, this is why certain attention should be paid to the usage of such products.

So, it is possible to say that I am the person, who is at risk for heart disease and some other chronic diseases. Still, my diet is my chance to improve my health and achieve good results in health eating. Taking into consideration a variety of products available and a variety of diets, which may be prescribed to particular people, a threat of heart disease is not the reason to deprive yourself of a number of tasty product. The only thing that has to be considered is the required norms. To reduce risk of heart disease, it is important to stick to a healthy diet that has low level of the unneeded fats, cholesterol, and moderated carbohydrates intake, exercising regularly and avoiding smoking. Therefore in terms of diet minimizing and even avoiding high fat milk, cheese, beef, oily meals, eggs and over taking only the required portion carbohydrates. Secondly, to prevent osteoporosis, taking milk more regularly in addition to taking mineral supplements would be an appropriate adjustment. Lastly, taking large servings of vegetables as accompaniment to all meals is highly recommended.

Conclusion

In general, the diet under consideration is a perfect example of how students have to be adjusted to the living conditions. There are the situations, when it is hard to control everything around taking into account eating and taking care of personal health. The desire to eat properly makes many students to experiment and try different approaches. In this paper, the chosen diet turns out to be a good example of how strong and weak the same diet can be. On the one hand, the diet has three main weak points which are presence of juices and water in huge quantity, hot dogs as the main dish during the whole day, and chicken curry as a successful substitute for hot dogs from time to time. Such choice of products is not the most successful, this is why it is desirable to evaluate the possible ideas for students diet and take the necessary changes. For example, it is possible to improve the diet with the help of fish dishes which may prevent the threat of osteoporosis, reduce the use of juices and eat more fresh fruits like apples or cherries to satisfy thirst, and use more pasta products or rice as they are defined as the foundation in the USDA MyPyramid.

List of Reference

Brown, J. E. (2007). Nutrition Now. Belmont, CA: Thomson Wadsworth.

Insel, P., Ross, D., McMahon, K., Bernstein, M. (2010). Nutrition. Sudbury, MA: Jones & Bartlett Learning.

Willet, W.C. & Skerrett, P.J. (2005). The Health Eating Pyramid. New York: Simon & Schuster Source.

Appendix

First Day (03/07/2011)

Second Day (04/07/2011)

Third Day (05/07/2011)

A fad diet is a weight loss plan devised to offer quick results. These diets are not considered healthy by various health and diet associations since fad diets are not based on the guidelines provided. In most cases, fad diets do not give long-term success to the users (Rastogi 60). Atkinss diet is a low carbohydrate diet developed by Robert Atkins to control his weight problem. Atkinss diet restricts carbohydrates consumption but recommends the consumption of large amounts of proteins and fats that results in the body breaking down muscle and fat for energy (Mini 103).

Standardized dietary reference is the recommended diet, which includes a healthy eating guide of a variety of foods. To present the dietary recommendations clearly, the standardized dietary reference uses a food pyramid. It shows the recommended servings of proteins, dairy foods, fats, sugars, fruits, vegetables and grains. At the base, the pyramid presents foods needed more in a given day and at the narrow tip, it presents foods that should be eaten sparingly (Faiella 28).

The Atkins food diet is generally low in carbohydrates and high in proteins and fats while the standardized dietary food reference states that a healthy diet should include plenty of carbohydrates, proteins, vitamins, dairy foods and a small number of fats and oils. The Atkins diet works by burning less refined carbohydrates for more fuel and fat. To engage in the Atkins diet, it is essential to follow a series of steps that begin with cutting carbohydrates by eating vitamins and proteins. After the first stage, the Ongoing Weight Loss (OWL) stage follows where vitamins may be added to the diet in large amounts. Other foods can also be added every week for a period of nine weeks (Newman 15).

I would not recommend the Atkins Popular Fad Diet as it restricts the consumption of carbohydrates that decrease ones appetite and induce ketosis. This may cause nausea and fatigue. Ketosis may also deteriorate a present medical condition, such as kidney disease. Low carbohydrate diets also increase the risk of osteoporosis, kidney stones, coronary heart disease, cancer, gout and high blood pressure (Marcus 183).

Atkins Diet also recommends a high-fat diet that increases cardiovascular diseases (Rolfes, Pinna, and Whitney 307). High-fat diets can cause obesity and also increase the risk of cancers, such as prostate, breast, and coronary cancer. A reduction of high-fat diets reduces the risk of diseases and offers health benefits.

Atkins fad diet promises a quick weight loss in a short term. After the program ends, it fails to give a weight maintenance strategy. A healthy diet is established by its ability to support good health and keep up a weight loss over time. It also requires lasting life style changes in activity and eating habits. The goal of a particular diet should be to give health and fitness over time and not simply weight loss. A healthy plan can be slow as it allows a variety of foods and strategies, but it yields long-term results (Rolfes, Pinna, and Whitney 306).

Atkins Fad Diet does not encourage viable lifestyle changes and behaviors, such as physical exercises. A healthy weight loss program should include behavior change programs to correct poor eating habits and physical activities that will help burn excessive fat and keep fit (Rolfes, Pinna, and Whitney 308).

Works Cited

Faiella, Graham. The Food Pyramid and Basic Nutrition: Assembling the Building Blocks of a Healthy Diet. New York: The Rosen Publishing Group, 2005. Web.

Marcus, Jacquline B. Culinary Nutrition: The Science and Practice of Healthy Cooking. Oxford: Academic Press, 2013. Web.

Mini, Sheth and Nirali Shah. Scientific Way to Managing Obesity. Sydney: Sterling Publishers, 2006. Web.

Newman, Jill. Fad Diet Fiascos: Exploring the Fad Diets that Do More Harm than Good. N.p., n.d. Web. 2015.

Rastogi, Shweta. Eat Right To Stay Bright: Manage Diet To Manage Disease. Mumbai: Popular Prakashan, 2010. Web.

Rolfes, Sharon, Kathryn Pinna, and Ellie Whitney. Understanding Normal and Clinical Nutrition. London: Cengage Learning, 2011. Web.

Introduction

Nutrition is an essential part of every process and operation that the human body is a part of. While dieting is an increasingly popular practice among those who would like to get fit, changes in nutrition can be a crucial factor in a system of treatment for patients suffering from severe health conditions. The latest trend includes the Ketogenic (Keto) diet, which is low in carbohydrates, moderate in protein, and extremely high in fats. The Keto diet serves as a viable treatment option because it can reduce the symptoms of epilepsy, regulate insulin spikes associated with diabetes, and reverse some of the brain damages that are a result of Alzheimers disease.

The Science Behind It

The goal of the Ketogenic diet is to get most of the calories from healthful fats rather than carbohydrates. The body gets depleted of its sugar reserves and starts burning fat for energy. Switching the energy fuel from glucose to fat sends the body into a state of ketosis, which impacts insulin regulation, inflammation, and overall energy levels. A number of studies suggest that the Keto diet can be an effective nutrition alternative for patients struggling with obesity, dementia, and mental health issues (Bolla et al., 2019; Liu et al., 2018; Ulamek-Koziol et al., 2019).

Health Benefits of the Keto Diet

Helping with Seizures

Epilepsy is a neurological disorder that results in abnormal brain function. It causes seizures, loss of awareness, and unexpected sensations. Unprovoked seizures can be treated with medications and surgery, but sometimes lifelong medical assistance is needed. Doctors first introduced the Ketogenic diet as a supplementary treatment for children with epilepsy in the 1920s. The diet can help reduce the total number of seizures, their intensity, and regularity (Ulamek-Koziol et al., 2019).

Problems start to arise when patients are resistant to anti-epileptic drugs (AEDs). Apart from surgery and non-traditional medicinal practices, the Keto diet is the only way for them to reduce the severity of seizures and improve their overall condition. Studies have shown that the diet is the best option for drug-resistant epilepsy patients. Chinese researchers examined the efficacy and safety of the Ketogenic diet and concluded that it is, in fact, a promising treatment for intractable epilepsy in adults (Liu et al., 2018).

Dietary treatments must always be followed with the support of a professional epilepsy specialist and nutritionist. They do regular follow-ups and usually ask the patient to keep a diary of their seizures, changes in mood, alertness, and actions. To check if the diet is going smoothly and working properly, doctors estimate the patients ketone levels. Ketones are chemicals formed when the body uses fat for energy instead of glucose. Patients usually need to add vitamins and minerals to balance out their meals. Switching to sugar-free drugs is required to maximize the effects of the Ketogenic diet.

It is crucial for the total calorie intake of the patient to stay the same. If their metabolic rate is 1600 calories, their daily intake should not go below that number. The Ketogenic diet is not effective while starving or restricting. It is a process of adjusting the menu so that most of the calories (60%) come from fat, 30% from protein, and a limited amount (10%) is allocated to carbohydrates. However, the diet often needs to adapt to specific genetic conditions such as lactose- or gluten intolerance.

Patients with epilepsy often have two main options when it comes to the Ketogenic diet. They can choose between the classic keto diet and the medium-chain triglyceride (MCT) diet. The name is somewhat complicated, but the concept is simple. MCTs are fatty acids that can produce ketones much more easily. The diet allows more variety as less total fat is needed because patients add a supplement of MCT oil to their daily meals. Instead of the strict ratio of proteins, carbohydrates, and fats of the classic Keto diet, the MCT plan is based on the percentage of energy that fats provide during the day. Epilepsy patients may find this particular diet more sustainable and manageable, which can affect their results following a low-carbohydrate nutrition plan.

Even though more flexible diets similar to Keto (Modified Atkins diet, low glycaemic index treatment) gain popularity among celebrities and influencers, it is important to examine the facts. Based on all the recent research and scientific findings, only a combination of the Keto diet and AEDs regulated by a medical professional can have a significant effect on managing the symptoms of epilepsy for both children and adult patients.

Insulin Levels and Weight Loss

It might seem strange that a special diet for type 2 diabetes is based mainly on fat consumption. The exact ratio of fats, proteins, and carbohydrates has the potential to gradually decrease blood sugar levels. Managing carbohydrate intake is not a new concept for professionals specializing in diabetes because carbohydrates are the main source of glucose, which can cause blood sugar spikes. By switching their focus to fat, patients who have diabetes can reduce their blood sugar levels and stabilize their overall condition.

The Ketogenic diet is an effective and safe treatment option for obese patients and those struggling with type 2 diabetes. The research suggests that following the diet can reduce the risk of having diabetes (preventative measures), improve patients glycaemic control, and help them lose excess weight and gain muscle (Bolla et al., 2019). Patients also can reduce their need for certain insulin-regulating medications. Type 2 diabetes is studied a lot more, but observational research suggests that patients with type 1 diabetes can greatly benefit from a low-carbohydrate, high-fat diet as well.

Lower consumption of carbohydrates regulates and slowly decreases the production of insulin, but it requires close and careful monitoring from a medical professional. Even though the Keto diet is quite straightforward, glucose and ketone levels have to be measured and controlled by a doctor. Once the body finally adjusts and fully gets into ketosis (which can take up from a couple of weeks to about two months), medical tests and adjustments are still required. Like any other form of prescribed treatment, the Ketogenic diet demands a systematic approach and frequent check-ups with a physician.

Despite the diets medicinal administration, its popularity among overweight people continues to grow. The Keto diet modifies the bodys usual energy supply system to get the majority of its energy from fat instead of carbohydrates (ketosis). Excess weight influences all the body functions and often leads to serious health conditions. Heart disease, cancer, osteoarthritis are among the conditions associated with obesity. Therefore, introducing the Keto diet might be a preventative measure for some. It can help people experience noticeable weight loss and regulate their energy distribution throughout the day.

Patients with Alzheimers and Dementia

Alzheimers is a form of dementia often considered a disease of aging. Older people at the age of sixty-five and higher are usually victims of such a condition, but the disease tends to develop much earlier. The symptoms include severe memory loss and a decline in thinking that affect day-to-day tasks. Alzheimers is caused by neurons that fail to provide networks for inter-cell communication. As a result, cells cannot communicate properly, which leads to cell death and impaired cognitive abilities. The earliest symptom of the disease is usually memory loss as the cells from the region responsible for learning and memory (hippocampus) are often the first to get damaged. No cure to stop or slow down the progression of the disease has been developed yet. However, there are some drugs and therapies that improve the symptoms. Research continues to examine possible treatment options, but for now, the most effective way to manage Alzheimers is through physical fitness and diet.

The Ketogenic diet has a direct impact on neurons and overall brain health. The reversal in Alzheimers is likely as ketones have the ability to stimulate the survival of neurons and their extensions, thereby protecting the vital communication network between brain cells (Charlie Foundation, 2019). A lot of neurological conditions are interconnected. For example, people with Alzheimers are more prone to seizures. Clinical evidence suggests that a Ketogenic diet is a viable option for patients struggling with epilepsy because a high-fat diet can reduce the number and regularity of seizures (Ulamek-Koziol et al., 2019). Diabetes and Alzheimers are both affected by the excess of insulin relative to glucose levels in the blood. Compelling evidence mentioned earlier demonstrates that diabetes can be managed and regulated through a systematic dietary intervention like Keto as well.

Alterations in a diet play a significant role in neurological conditions. The Ketogenic diet can be considered a reasonable nutrition practice for patients dealing with dementia and Alzheimers. It protects brain functions by stimulating the growth and survival of neurons. Based on the recent studies, the diet serves as an effective preventative measure and a recommended treatment option that should be considered by the patients and medical professionals treating them.

Possible Risks of the Keto Diet

The diets opposers argue that its efficacy and health benefits are primarily overshadowed by all the potential side effects. They include high blood pressure, nausea, fatigue, and excessive sweating (Francis et al., 2019). Dietary alterations such as the Ketogenic diet are not just ways to lose weight. They are systematic treatments that should be monitored and regulated by a professional. Like any other form of therapy, the Keto diet requires a careful approach that comprises frequent tests and adjustments. The diet is supposed to be a supplementary nutrition practice that has to be carefully implemented after discussions with a physician.

Conclusion

The Ketogenic diet is an effective and safe treatment option for patients struggling with serious health conditions. It is used for patients with epilepsy as it helps them regulate their unexpected seizures. Diabetes and obesity associated with it are often treated by altering the diet and lowering carbohydrate consumption. Neurological issues and diseases like Alzheimers can be potentially reversed by switching to a high-fat diet that stabilizes insulin levels and protects brain cells. Despite the growing trend of dieting using Keto, losing weight is not the primary goal of this nutrition practice. The diet should be discussed with and closely monitored by a physician.

References

Bolla, A. M., Caretto, A., Laurenzi, A., Scavini, M., & Piemonti, L. (2019). Low-carb and Ketogenic diets in type 1 and type 2 diabetes. Nutrients, 11(5), 962. Web.

Charlie Foundation. (2019). Keto for Alzheimers. Author. Web.

Francis, B. A., Fillenworth, J., Gorelick, P., Karanec, K., & Tanner, A. (2019). The feasibility, safety and effectiveness of a Ketogenic diet for refractory status epilepticus in adults in the intensive care unit. Neurocritical Care, 30, 652-657. Web.

Liu, H., Yang, Y., Wang, Y., Tang, H., Zhang, f., Zhang, Y., & Zhao, Y. (2018). Ketogenic diet for treatment of intractable epilepsy in adults: A metaanalysis of observational studies. Epilepsia Open 3, 9-17. Web.

Ulamek-Koziol, M., Czuczwar, S., Januszewski, S., & Pluta, R. (2019). Ketogenic diet and epilepsy. Nutrients, 11(10), 2510. Web.