Category: Diet

The keto diet is a high fat and low fiber (carbohydrate) diet that has been promoted widely in the media and among celebrities as a tool used for healing and losing weight. Different social media platforms are filled with images of people who praise the keto diet for its propensity to help in weight loss. It was established in the 1920s to help kids with epilepsy and has been used over the centuries as a medication for different illnesses, such as diabetes, Alzheimers disease, and cancer. According to Haspel (2021), the keto diet is preferred for weight loss because of its low carbohydrate composition that produces energy in glucose. However, the diet may not be the best in enabling weight loss because it deprives the body of sufficient power may result in mood swings, and nutritional deficiency and will cause other dangerous health issues.

The Keto diet will make you feel groggy through what is popularly known as the keto flu. In the beginning, a person on a keto diet is likely to experience some side effects because the body has to adjust to a new source of energy. During this time, the keto diet is very effective and produces positive results for weight loss. However, the period may also engender unexpected effects labeled the keto flu. The name does not refer to the usual flu, and instead, it means the person experiences lethargy, cloudy, tiredness, slow thinking, mild headaches, light-headedness, and starvation (Haspel, 2021). The main reason for the feeling is that the body is short on carbohydrates. In other words, it is communicating the need to be fed with carbohydrates. This means that the keto diet can best work in the short-term, and in the long term, the gains made in the short term may end up being eroded. The keto diet facilitates ketosis through fat metabolism, where the body principally uses fat to generate energy instead of carbohydrates. By reducing the number of carbohydrates in the body, fats become transformed into ketones to energize the body (Keto flu during a ketogenic diet might be real: Study, 2020). However, as soon as the body enters ketosis, the body begins to drop muscles. In the end, a person turns out to be exceedingly exhausted, and in time the body enters starvation mode, making it even tougher to lose weight. For this reason, the keto diet would be better if taken under medical direction and only for the short term. They can be desirable, particularly in extreme circumstances.

Furthermore, the keto diet can lead to a nutritional deficiency. The keto diet is based on only three food components: fats, carbohydrates, and proteins. But the human body requires many other nutrients from vegetables and fruits. The diet eliminates and greatly restricts some food components, which can effectively lead to nutrient deficiency (the Keto diet contains risks). The longer a person is on a diet, the greater the risk, and even if people can use food supplements, they cannot be effectively absorbed as natural food. Food supplements also do not spawn the same antioxidant value as whole foods. The low carbohydrate composition of the keto diet is hard to help sustain the body. There are many varieties of the keto diet that can have as low as 20 grams of carbohydrates per day, which is quite restrictive. As a result, the body will have meager calories because high-carbon foods also contain the highest calorie composition instead of fats and proteins. The keto diet is fashioned such that close to 90 percent of the calories needed by the body ought to be derived from fats. It is vital to note that nothing, including keto diets, can setback the bodys calorie equilibrium. The body is fashioned that a person has to burn more calories than the amount consumed. The keto diet circumvents this understanding, thats why it is composed of over 70 percent fats, while carbohydrates and proteins constitute only 10 percent and 20 percent, respectively. Hence, the keto diet falls short of the recommended daily calorie intake. In research by Holland (2021), it is recommended that 40 to 60 percent of ones total calories come from carbohydrates, 25 to 35 percent from fat, and 15 to 35 percent from protein. Holland (2021) further argues that anything below a 1,200 calories per day diet can only be regarded as a malnourished diet that people cannot effectively apply for long-standing weight loss programs. The diet can provide as low as 800 calories per day, basically starving the body. The goal of the keto diet is to enable the body to enter a state of ketosis, which requires very low carbohydrates of between per day.

Lastly, the Keto diet can cause dangerous health issues or worsen existing health conditions. Even though people are desperate to lose weight, the keto diet may not be the ultimate solution. It may worsen the condition of patients with underlying health conditions, especially liver and kidney complications. People with existing liver conditions could experience worse conditions because the keto diet causes the liver to strain more as it is a new formula for the body. Further, people with diabetes need to be careful or avoid this diet because it results in a reduced level of blood sugar in the body since a lower amount of glucose is generated by the body (The keto diet a safe way to drop pounds? You may lose fat, but also muscle and tissues, experts warn). The diet comprises a high-fat portion that can cause the amount of cholesterol to go up, leading to heart illnesses. The diet cannot help people with kidney disease because they produce excess proteins that may progress the condition more quickly.

The keto diet exemplifies how society is obsessed with weight loss. Humankind has lost the sense of good nutrition established upon individual nourishment. Instead of eating junky foods and then running to dietary programs for weight loss, we should strive to live a healthy life. Some of the practical actions include eating healthy food and conducting many physical exercises, such as jogging, walking, or bicycle riding. Losing weight has no magical solution apart from eating a balanced diet comprising fresh vegetables, fruits, and whole organic foods. Using dietary programs such as the keto diet punishes the body through starvation and worsens existing medical conditions (Holland, 2021). People should refrain from processed and refined foods filled with additives that lead to unhealthy bodies. In many cases, diet programs only help produce positive gains in the short term, but in the long run, the body cannot sustain the gains because it lacks an adequate balance of nutrients. The keto diet has helped improve the condition of people experiencing sicknesses, such as epilepsy and cancer. But to a healthy person, the keto diet may not produce the desired outcome, and it may well amount to punishing the body.

References

Haspel, T. (2021). Is keto really better for weight loss? A new study takes a closer look at the diet. Washington Post. Web.

Holland, K. (2021). I tried the ketogenic diet for 30 days and heres what happened. EatingWell. Web.

Keto flu during ketogenic diet might be real: Study. (2020). Asian News International, NA. Web.

The keto diet a safe way to drop pounds? You may lose fat, but also muscle and tissues, experts warn. (2020). Spectator [Hamilton, Ontario], G7. Web.

Keto diet contains risks. (2019). UWIRE Text, Web.

Introduction

Obesity is a common health problem worldwide, stemming from the wrong dietary and lifestyle choices. According to Gianturco and Perez, there are currently 1.4 billion overweight adults globally, with 500 million of them being obese (1). Due to excessive weight, these individuals are at a higher risk of developing type 2 diabetes, hypertension, and cardiovascular diseases (Gianturco and Perez 1). Since obesity results from energy imbalance, evidence-based approaches to reducing weight focus on decreasing caloric intake and increasing energy expenditure. These methods include adherence to a balanced diet and regular exercise (Marcin). However, there are now multiple products in the market, which promise to help reduce weight, although sometimes these claims are misleading. This paper aims to discuss one weight-loss product  the Special K diet developed by the Kellogg company. This diet is based on replacing two meals a day with the Special K cereal and lasts for two weeks. While this product leads to true weight loss due to reduced caloric intake, its effects are short-term, and it may present health risks for people with comorbidities such as type 2 diabetes.

How Special K Works

The Special K diet is a two-week challenge during which people should replace two meals a day with Special K low-calorie products. The main substitute product is the Special K ready-to-eat cereal, but the Kellogg company also offers such foods as snack bars and protein shakes. The cereal should be served with low-fat milk, and the third meal of the day may consist of fresh fruits and vegetables, whole grains, lean protein, and sugar-free beverages.

The purpose of the diet is to reduce caloric intake, thus leading to true weight loss. A decrease in energy consumption is achieved by controlled portion sizes and the low caloric density of the product. The serving size ranges from 30 g to 45 g (Gianturco and Perez 4). The caloric value of one serving of the Special K cereal with skim milk is about 200 calories (Marcin). The product has low energy density because most Special K cereals contain rice and whole grains, along with other additives such as corn, starch, honey, and others. However, since the diet does not specify the third meal of the day, its effectiveness may vary. Consumers may not decrease their energy intake if their dinner consists of foods high in calories.

There is scientific evidence that the Special K diet helps reduce weight. Gianturco and Perez performed a meta-analysis of six randomized controlled trials and four uncontrolled trials investigating the influence of this diet on weight loss and waist circumference (2). A synthesis of research findings showed that the two-week Special K challenge led to a statistically significant reduction in weight and waist circumference (Gianturco and Perez 6). Compared to the control conditions, the Special K intervention resulted in a slightly greater decrease in weight: the weight loss in the intervention groups was 1.61 kg, and that in the control groups was 1.43 kg (Gianturco and Perez 7). A reduction in waist circumference was -2.19 cm in the participants consuming the Special K cereal and -1.20 cm in those in the control conditions (Gianturco and Perez 7). Thus, studies prove that the Special K diet allows for reducing weight in two weeks.

The Ability of Special K to Keep the Weight Off

The Special K diet helps to achieve short-term weight loss but does not keep the weight off. According to Gianturco and Perez, this program is not designed to be long-term; instead, consumers are expected to be motivated by their progress in reducing weight and adopt long-term lifestyle changes to continue losing weight (2). It has also been found that successful weight loss results from having regular breakfast, along with adhering to a low-fat, low-calorie diet and exercising (Gianturco and Perez 7). Consuming the Special K cereal for two weeks may help people get accustomed to eating breakfast, thus forming a healthy habit for further weight reduction.

Safety and Health Risks of the Special K Diet

The identified studies have been conducted among generally healthy overweight people and led to a significant reduction in weight. It may imply that the diet is effective and safe for people without underlying conditions. However, there are health risks that have to be considered before consuming the Special K products. First, a healthy diet should consist of many food groups and be complemented with exercise (Marcin). In the Special K challenge, the variety of foods can be consumed only during the third meal of the day since the first two should be replaced with cereal. In addition, the diet does not stress the importance of exercise. Therefore, it is not the healthiest choice available for consumers.

Further, the Special K challenge may present risks for people with health conditions. For example, because these cereals contain added sugars, they may not be recommended to individuals with diabetes. Moreover, some Special K products have additives such as nuts or honey. They are common allergens, which is why people subject to food allergies should carefully read the ingredient list before eating Kelloggs cereals or snack bars. Saanvi also argues that the Special K cereal may pose health risks to pregnant women. Finally, because this diet leads to decreased caloric intake, it can cause weakness, irritability, and fatigue (Marcin). Thus, people with underlying conditions should consult a doctor before deciding to start the Special K diet.

The Quality of the Sources About the Product

There are various sources supporting the claim that the Special K diet helps achieve short-term weight loss. They range from consumers testimonials to secondary and primary sources. The most valuable ones are the research articles that have been summarized in Gianturco and Perezs meta-analysis. The effectiveness of the Special K diet was proved in several randomized controlled trials, among other studies. Since there is scientific evidence from different scholars that Kelloggs products lead to short-term weight loss, one can conclude that the companys claim is true.

Personal Opinion About the Product

I would occasionally buy the Special K cereal, but rather as a breakfast option than a product for weight loss. This decision has several reasons: first, the Special K cereals do not provide a long-term weight reduction. It means that if I need to lose weight, I will need to make more substantial changes to my lifestyle than consuming this product for two weeks. Second, I agree with Marcin, who argues that eating cereal each day can be tiring. Finally, this diet seems to be very restrictive as there is only one meal a day that can contain foods of my choice. Therefore, I would prefer to eat balanced meals every day and exercise regularly to keep fit, occasionally consuming the Special K cereal for breakfast.

Conclusion

The Special K diet is a two-week program that helps achieve true weight loss by reducing caloric intake. Although there is scientific evidence that it leads to a decrease in weight and waist circumference, its effects are short-term. Adhering to the Special K diet for a long time is not recommended because of its restrictiveness. Additionally, it should not be used by people with chronic conditions or any other health issues without previously consulting a doctor. However, this diet can be an appropriate choice for generally healthy people who want to achieve short-term weight loss or find motivation for pursuing long-term weight loss efforts.

Works Cited

Gianturco, Paige, and Vanessa Perez. A Meta-Analysis of Intervention Trials Examining the Effects of a Simple 2-Week Weight Loss Program on Body Weight and Waist Circumference. Journal of Nutritional Health & Food Science, vol. 4, no. 1, 2016, pp. 1-9.

Marcin, Ashley. What Is the Special K Diet and Can It Help You Lose Weight? Healthline, 2019.

Saanvi, Sharma. Kelloggs Special K Diet Plan: Benefits, How It Works, Side Effects. Styles At Life.com, 2020.

Introduction

In recent years, there has been a growing trend towards vegetarianism in societal dietary choices. The practice consists of excluding flesh and sometimes by-products of animals from consumption for distinct reasons. Six to eight million people in the United States are estimated to practice some form of vegetarianism (Harvard Health Publications, 2016).

In the modern world, with the availability of diverse food choices, vegetarians can uphold the nutritional needs of the body. While vegetarianism has many positive effects on human health, certain pathophysiological disorders are stemming from such long-term dietary choices that need addressing.

Background

Vegetarianism can be practiced for a variety of moral, religious, cultural, and medical reasons. There are different patterns of the vegetarian diet revolving around the consumption of dairy and eggs, including vegan, lactovegetarian, and ovo-lacto-vegetarian.

There are evident health benefits that arise from minimal amounts of animal products as the amount of total and saturated fat is significantly lower. Consequently, the risk of chronic illnesses around heart problems, obesity, and blood pressure drops significantly.

A meta-analysis of credible clinical and observational trials shows a positive correlation regarding the effect of the vegetarian diet on blood pressure (BP). Cardiovascular disease is consistently linked to blood pressure independent from other risk factors. The analysis showed that vegetarian diets consistently lowered systolic and diastolic BP by 2-7mm Hg, thus lowering instances of hypertension (Yokoyama et al., 2014).

Vegetarian diets can be healthful and nutritionally sound if they are carefully planned to include essential nutrients (American Heart Association, 2016, para. 3). Due to current trends and lack of appropriate nutritional or medical supervision, people choosing vegetarianism often for the health benefits, end up causing long-term damage to their physiology.

Pathophysiology

The main instances of pathophysiology stemming from vegetarianism are based on a deficiency of basic organic compounds. These are critical to the healthy function of various systems in the human body, including the cardiovascular, nervous, digestive, and muscular systems.

Histidine-containing dipeptides (HCDs), an analog of carnosine formed through amino acid synthesis, are present throughout the body, particularly skeletal muscle and neuronal tissue. A vegetarian diet is free of HCDs, and by comparison to omnivores, long-term muscle carnosine levels are lower (Blancquaert et al., 2016). In a specific case report of a patient on a vegan diet, bloodwork showed no significant benefit based on a lipid risk profile.

Other than a reduction of high-density lipoprotein, the profile, including total cholesterol, showed poor markings. The study suggests that more research to determine if vegetarianism is indeed helpful to cholesterol levels and consequentially reduced the risk of cardiovascular disease (Koury & Bergdahl, 2016).

As might be expected, vegetarianism affects the digestive system by altering the gastrointestinal microbiota. Fiber intake increases and escalates short-chain fatty acid production by microorganisms. Consequentially, intestinal PH falls, and residential bacteria cannot grow consistently.

Dysbiosis, occurring when gut microbiota has been modified, can result in triggering of autoimmune diseases such as type-1 diabetes, rheumatoid arthritis, and Hashimotos thyroiditis (Colucci et al., 2015).

Perhaps the strongest argument against vegetarianism is a vitamin deficiency, particularly cobalamin (B12) and omega-3 fatty acids, a component of which is docosahexaenoic acid (DHA). While vegetarian diets are rich in Vitamin C and comparable to omnivores in zinc, there is a strong deficiency of B12 on a consistent basis. B12 serves as a key defense against oxidative stress.

Consequently, the oxidative injury will disrupt catalyst processes in the body, which correlate with elevated cardiovascular, neurological, and endothelial dysfunctions (Boanc, Colosi, & Crciun, 2013). When the cobalamin deficiency combines with a lack of omega-3 fatty acids, found only in seafood, brain function is diminished.

Homocysteine levels increase, which can cause neuron DNA damage, apoptosis, a decrease in synaptic function. Oxidative stress causes cellular damage in the brain due impact on omega-3 levels.

The growth of homocysteine toxicity and declining DHA and B12 indicators in plasma correlate to the psychological irregularity behind schizophrenia. Also, an observed effect was noticed on maternal plasma during pregnancy leading to preeclampsia (Rathod, Kale, & Joshi, 2016).

Literature Review

All references used for research in this paper were credible and peer-reviewed scientific sources. First, pages on vegetarianism from Harvard University and American Heart Association websites were utilized to gain a coherent basis for further research. While informational, these sources were more in the realm of popular science for the general public rather than in-depth medical research.

Due to vegetarianism being such a popular lifestyle choice, there were obvious indicators that some positive dynamics in health could be noticed in such cases.

Although a whole section is dedicated to pathophysiology, research was included from JAMA Internal Medicine to show a proven benefit of the diet. This resource presented a never done before meta-analysis of data on the topic, signifying its tremendous scientific value (Yokoyama et al., 2014).

Several of the cited journals consisted directly of laboratory analyses to research phenomena surrounding molecular mechanisms. Articles, particularly from Archives of Environmental Contamination and Toxicology as well as The Journal of Physiology, were not focused on the topic of this paper, but their findings presented information that was relevant when describing the pathophysiology of vegetarianism.

With that information, a connection could be made to case studies regarding the diet. The British Journal of Medicine and Medical Research presented a case study of one patient, and while it seemed to have been written as a suggestion for future research, the authors made claims based on a cardiovascular profile of one patient. No matter how common the case may have been, there is no relevant data on a large scale at this time to support their findings.

Meanwhile, the European Journal of Clinical Nutrition published an article that described a case study done on 86 people, categorically broken down to compare results.

Also, the article included a synthesis of past research on the common vitamin B12 deficiency seen in vegetarians. The conclusions made were coherent and logical, exponentially increasing its scientific usefulness. Together, these resources helped synthesize the information presented in this essay.

Conclusion

Lifestyle and dietary choices stemming from vegetarianism are usually based upon admirable reasons and should be respected. There are several health benefits of this diet, which aid with symptoms and prevention of the most severe pathological conditions related to statistically common diseases in the United States. However, a vegetarian diet, not planned and balanced correctly, can cause long-term disrupting pathophysiological dysfunctions.

If people choose this lifestyle, it must be done in a sustainable way for the human body with careful medical and nutritional supervision. More research and trials are needed to determine the physiological effects of vegetarianism regarding psychology, vitamin and nutrient deficiency, as well as genetics. By identifying issues and finding appropriate solutions, the diet can be safely practiced for the positive outcomes it provides.

References

American Heart Association (2016). Vegetarian Diets.

Blancquaert, L., Baba, S. P., Kwiatkowski, S., Stautemas, J., Stegen, S., Barbaresi, S.,& Everaert, I. (2016). Carnosine and anserine homeostasis in skeletal muscle and heart is controlled by ²-alanine transamination. The Journal of Physiology, 594(17), 4849-4863. doi:10.1113/jp272050

Boanc, M. M., Colosi, H. A., & Crciun, E. C. (2013). The impact of the lacto-ovo vegetarian diet on the erythrocyte superoxide dismutase activity: a study in the Romanian population. European Journal of Clinical Nutrition, 68(2), 184-188. doi:10.1038/ejcn.2013.179

Colucci, R., Lotti, F., Arunachalam, M., Lotti, T., Dragoni, F., Benvenga, S., & Moretti, S. (2015). Correlation of Serum Thyroid Hormones Autoantibodies with Self-Reported Exposure to Thyroid Disruptors in a Group of Nonsegmental Vitiligo Patients. Archives of Environmental Contamination and Toxicology, 69(2), 181-190. doi:10.1007/s00244-015-0138-7

Harvard Health Publications. (2016). Becoming a vegetarian.

Koury, O., & Bergdahl, A. (2016). Poor Cardiovascular Risk Profile Following a Vegan Diet: A Case Report. British Journal of Medicine and Medical Research, 13(8), 1-4. doi:10.9734/bjmmr/2016/23762

Rathod, R., Kale, A., & Joshi, S. (2016). Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function. Journal of Biomedical Science, 23(1). doi:10.1186/s12929-016-0241-8

Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A.,& Miyamoto, Y. (2014). Vegetarian Diets and Blood Pressure. JAMA Internal Medicine, 174(4), 577-587. doi:10.1001/jamainternmed.2013.14547

People often consider diets as a temporary measure meant to help them attain the type of body they want. The problem with this way of thinking is that a diet is more than a measure; rather, it is the embodiment of a lifestyle choice. A diet can be considered as a set of food groups that a person eats on a regular basis based on the access to different types of food and their budgetary limitations.

The problem with the present day concept of a diet is that people often think of it as a temporary measure rather than a long-term commitment. Comments such as going on a diet or sticking with a diet for a few weeks are often heard with people advocating for different types of fad diets based on what is popular at the time. Unfortunately, many people fail to understand proper healthy eating practices and often believe what people say regarding the effectiveness of one fad diet over another (Wicker, 2015). Diets should not be considered as something temporary; rather, people should consider diets as the food choices that they make based on their lifestyle choice no matter the popular diets that emerge from time to time.

The Fundamental Problem of Fad Diets and Paleo Diet

The fundamental problem in fad diets is that they are often based on pseudo-science and popular trends, and often lack sufficient justification behind their supposed benefits. For example, one of the most popular present day fad diets is the Paleo diet that was popularized by the fitness craze Crossfit. The Paleo diet advocates the primary principles of meals that were consumed by cavemen since this was supposedly a period when people were healthier and fitter in comparison to modern humans (James, 2015).

The Paleo diet involved the consumption of large amounts of meat, vegetables, fruits, nuts, and other dietary foods that were prevalent during the time of cavemen. This diet advises people to avoid grains and legumes since there are no evident that the cavemen ate these products. Unfortunately, many of the promises associated with the Paleo diet are often highly exaggerated, and people have the high levels of cholesterol due to the significant amount of meat they consume.

Moreover, the recent studies have already shown that the cavemen consumed legumes, and it was an important part of their daily meal. Grains also contain a significant amount of dietary fiber and vitamins that help to promote health and wellness. While the Paleo diet is believed to be an effective tool in gaining muscles and improving the health, the fact whether Paleo diet is more beneficial for the health and muscles than a substantial and well-balanced meals consisting of meat, fruit, and vegetable remains of current interest.

Lack of Research

In the majority of cases, people neglect to do sufficient research before they start keeping to fad diets. This particular trend is called irrational exuberance which refers to the situation when people align their actions based on the behavior of other people. According to the psychological peculiarities of the human behavior, people see other individuals doing something and convince themselves to do the same thing without investigating whether such activity is advisable or not.

For example, cleansing diets are popularized in various publications due to their ability to help cleanse the body of toxins in order to help the organism to lose weight. However, the thing that people do not realize is that the body already does this naturally, and there is no need in a specialized diet (Kay, 2013). It is worth noting that various studies have shown that cleansing diets are ineffective and even contribute to malnutrition if prolonged over a significant period (Rieden, 2012).

Fad Diet as the Marketing Gimmicks

People need to understand that fad diets are not the solution to their health issues. In addition, they are more likely to influence the health condition in an adverse way. Fad diets are the result of marketing gimmicks and are not proved from the scientific point of view. Diet is not something temporary or popular; it is more about the lifestyle and ability of a person to control the calories intake and amount of the consumed food based on deep knowledge of physiology.

Thus, many health experts stress the significance of personal research of credible sources in order to understand the health benefits of consuming vegetables, meat, fish, and other organic products. The knowledge is the guiding power because the understanding of the significance of eating some products consequently leads to healthier food choices and following a long-term dietary regime that would be healthier than the present day fad diet.

Conclusion

With the consideration of the information stated above, it should be stated that diet should not be considered as something temporary. Diet should fully integrate into the daily round and become a lifestyle. The best way to prevent the popularity of fad diets and a negative impact they have on a human being is educational programs and providing people with access to the information regarding nutritional qualities of different types of food.

By launching information campaigns and making sure people are aware of healthy eating habits when they are young through education programs, the popularity of fad diets will be a thing of the past. Moreover, the websites that promote fad diets should provide the readers with scholarly references.

References

James, K. (2015). Beyond Paleo. Better Nutrition, 77(12), 40.

Kay, L. (2013). Juice Cleansing: Smart Detox or Drastic Diet?. Pointe, 14(4), 50.

Rieden, J. (2012). The Juice Diet. Australian Womens Weekly, 82(5), 172.

Wicker, K. (2015). Diet trends. Catholic Digest, 78(10), 20.

Introduction

With the variety of diets that are currently available, it is important to understand the differences that exist between them. For instance, the keto and paleo diets are among the most widespread today, and they have some similarities. However, there are differences in the foods that are allowed, the effects on the body, as well as the health implications.

Main body

The ketogenic (keto) diet is focused on eating a specific balance of macronutrients in order to enter the state of ketosis, which encourages the body to burn fat for weight loss and health (Masood, Annamaraju, & Uppaluri, 2020). The Paleolithic (paleo) diet focuses on eating foods that humans would have eaten back in the Stone Age, with the purpose of eliminating modern processed foods.

In a keto diet, it is usually recommended to consume 70-80% of fats, 20-25% of protein, and 5-10% of carbohydrates. People on a keto diet should not eat carbohydrates from legumes or grains, but rather come from keto-friendly vegetables such as leafy greens or berries. The paleo diet implies eating unprocessed foods that the ancestors would have not eaten (Green, 2018). This diet also excluded legumes, grains, and dairy products. On both the keto and paleo diet, it is allowed to eat nuts and seeds, seafood and unprocessed meat, eggs, healthful fats, and non-starchy vegetables. Keto allows dairy and sugar-free sweeteners, while paleo does not (Berry, 2019). On a paleo diet, it is allowed to eat most fruits, starchy vegetables, and natural sweeteners while keto does not allow them. On both diets, it is forbidden to have legumes, grains, processed foods, and white and brown sugar.

Conclusion

Side effects are possible from both diets. For example, the keto diet can lead to keto flu characterized by headaches, lethargy, insomnia, mental slowness, and constipation, all associated with entering the state of ketosis. On a paleo diet, there is a risk of getting not enough calcium and fiber.

References

Berry, J. (2019). Keto and paleo diets: What are the differences?  Web.

Green, D. (2018). The paleo diet: Food your body is designed to eat. Kyle Books.

Masood, W., Annamaraju, P., & Uppaluri, K. (2020). Ketogenic diet. Web.

Abstract

Nutrition plays a critical role in a childs cognitive and physical development. These developmental phases are highly susceptible to nutritional deficiencies in children (Hurley et al., 2016). Research indicates that substandard dietary choices in children below five years can lead to lifelong health disparities among this populace (Hurley et al., 2016). Healthy nutrition, on the other hand, has been positively correlated with the development of a childs motor, cognitive-language, and social-emotional abilities (Hurley et al., 2016). Therefore, families should ensure that the food given to their children contains the required nutrients and is in recommended amounts.

Excessive Consumption of Sugar in Children

The nutritional density of foods consumed by children can directly affect their health. Added sugars can contribute to ones calorie intake, which consequently exposes him or her to increased risk for obesity, cardiovascular diseases, dental caries, hypertension, and obesity-related cancers, over time (Vos et al., 2017). Sugar-sweetened beverages (SSB) have been linked with a significantly high BMI, increased fat accumulation, and increased adiposity in children between the age of two and nineteen. Infants (<12 months) who devour SSB and other added sugars are likely to become obese at six years of age (Vos et al., 2017). The risk of developing these conditions is compounded by the number of sugary foods the child consumes.

Alternatives for Unhealthy Food Choices

Parents can opt for natural and non-caloric or non-nutritive artificial sweeteners to replace added and artificial additives in childrens diets. Natural sugars are present in fruit juices, syrups, honey, fresh milk products, and fruits instead of added sugars and processed foods. Childrens sugar consumption should be limited to 6% to 10% of their total calorie intake. Added sugars or sweeteners are not recommended for children below two years of age (Vos et al., 2017). Fresh groceries, processed foods (in small amounts), meals with little or no sugar, salt, and fat are the most ideal for toddlers (Riley et al., 2018). Micronutrient supplements and multivitamins are unnecessary for kids with normal growth and balanced diets. Healthy foods include fruits, vegetables, nuts, legumes, lean proteins, and whole grains.

The Impact of Food on Ones Concentration at School

Foods supply the brain with the energy that is needed for optimal functioning. The human brain requires a daily amount of at least 520 calories to operate/work properly. At least 45-65% of the calories used in the brain are derived from carbohydrates, 20-25% from fat, and 12-30% from proteins. Energy deficits or excesses in these nutrients or the elimination of any of these food groups from ones diet can lead to energy deficiencies in the brain, which consequently affects concentration. Healthy meals can improve a childs reading performance in school. On the other hand, skipping breakfast has been associated with low concentration levels in children and young adults (Solomon et al., 2016). Nutrient deficiencies and surfeits can slow down the activity of the brain, which affects concentration.

Interventions for Picky-Eating Children

A childs eating practices and preferences are established during toddlerhood. A kid can learn what and how much to eat based on their childhood experiences with food. Parents should avoid force-feeding their offspring, punishing their young ones with food, offering food to soothe or get a child to sleep, and frequent snacking because these practices can lead to unhealthy eating habits. Rather, they should adopt the eat what I provide approach, but at the same time allow the children to choose the quantity of the foods they have given (Riley et al., 2018). Providing infants and adolescents with constant healthy food choices and reinforcing basic feeding principles will help guardians manage picky eaters.

References

Hurley, K. M., Yousafzai, A. K., & Lopez-Bóo, F. (2016). Early child development and nutrition: A review of the benefits and challenges of implementing integrated interventions. Advances in Nutrition, 7(2), 357363. 

Riley, L. K., Rupert, J., & Boucher, O. (2018). Nutrition in toddlers. American Family Physician, 98(4), 227233.

Solomon, A., Mbat, E., Medavarapu, S., Faleti, O., & Otohinoyi, D. (2016). Feeding habits and its impact on concentration and attentiveness among medical students in Dominica. Archives of Medicine, 8(5), 9. Web.

Vos, M. B., Kaar, J. L., Welsh, J. A., Van Horn, L. V., Feig, D. I., Anderson, C. A. M., Patel, M. J., Cruz Munos, J., Krebs, N. F., Xanthakos, S. A., & Johnson, R. K. (2017). Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Circulation, 135(19), 10171034. 

Abstract

Sports nutritional supplements are essential in augmenting the energy reserves of sportspeople. However, research on the purpose of these foods, particularly a high nutrition diet, is non-conclusive. This study employs a systematic literature review to assess the role and harm of a high protein diet among athletes. The research incorporates recent, peer-reviewed, and relevant articles for analysis. The literature review supports the importance of high protein diets in enhancing energy and bone component that are vital for intensive physical exercise. However, more analysis is required to personalize dietary advice for athletes, sportspeople, and lifestyle customers about high-protein supplement intake, given the nuanced interactions within protein digestion and absorption. The current review will offer a detailed appraisal of the empirical evidence surrounding diet and physical exercise for valid recommendations. Sports enthusiasts must consider the vector criteria of protein consumption and customized protein nutrition for better health outcomes of athletes.

Introduction

Protein is an important element of human nutrition. The constituents, amino acids of animal protein, are processed to create body tissues; hence, protein intake has a strong effect on muscle mass accretion (Campbell et al., 2018). Recent research has progressively clarified that protein needs exceed the prescribed dietary intake of 0.8 g/kg per day. These increased protein requirements can be linked to fitness-induced mitochondrial function, protein production, and immune and endocrine processes.

The existing body of research recommends dietary protein requirements 1.5- to 2.0-fold greater than the recommended dietary amount of 0.8 g/kg/d for people who exercise daily (Antonio, 2019). These increased dietary protein needs and suggestions are for people engaging in regular exercise for over three months. Research on dietary requirements for exercise dates back to Gontzea et al., who demonstrated an improved protein demand dependent on a negative change in whole-body nitrogen equilibrium in subjects beginning an exercise training regimen and consuming a steady protein diet of 1.0 g/kg/d (Gontzea et al., as cited in Antonio et al., 2020). As such, the primary emphasis of this study will be to assess the effect of a high nutrition diet on athletes.

High-protein intakes may aid in body fat loss in various ways, including increased resting and sleeping, increased activity-related energy consumption, increased non-exercise movement thermogenesis, and a stronger thermic impact of feeding compared to other carbohydrates. Moreover, protein ingestion rapidly increases muscle protein production after exercise, which contributes to higher muscle protein accumulation over time. However, caution is necessary when interpreting these snap-shot results to whole-body adjustments (Antonio et al., 2020). Furthermore, although these acute feeding trials are intensively monitored to improve validity, the generalization of these experiments in free-living people eating mixed meals several times a day could be restricted. An extensive literature assessment on empirical researches will offer insight into the effects of such dietary practices on the physical activity of athletes.

Literature Review

Conceptualization of High Diet Intake

Athletes can eat protein in quantities well above the prescribed daily amounts for a variety of purposes. Protein, for example, is required to increase the muscle protein synthetic reaction, facilitate muscle tissue repair and regeneration, and improve body structure. However, appropriate protein dosage per day is a hotly debated subject, particularly among nutrition and physical exercise experts. Numerous articles in the scientific literature purport to investigate the results of high protein consumption while, in reality, these diets are very poor in protein. Researchers often make a mistake by defining high protein diets based on the number of calories it contains (Antonio et al., 2018). High diets will be classified as more than 2.2 g/kg/d in this analysis. A low intake is classified as 1.5 g/kg/d, while a medium intake is between these two values.

High-protein Researches (2.2 g/kg/d)

Research on the impact of high protein diets on exercise has recently gained increasing attention from both nutrition and physical exercise experts. For instance, Antonio et al. (2020) conducted a narrative review on high protein diet intake above the recommended amounts in comparison to body composition and regular exercise. The findings illustrate that a high-protein intake increased fat loss and muscle accumulation, making it beneficial for the bones when integrated with physical exercise. Indeed, high protein intake can benefit muscle performance and muscle mass. The reason is that protein contains about 30 to 50 percent of bone volume and mass hence vital for bone strengths and accretion over time (Antonio et al., 2020). In particular, protein contributes to muscle mass, growth hormones, and factors, as well as calcium kinetics. Thus, increased protein intake augments calcium excretion because of enhanced intestinal calcium absorption with no adverse impact on calcium homeostasis.

Increased calcium absorption will potentially inhibit parathyroid hormone production, raising blood calcium amounts and favoring net bone accumulation by minimizing bone resorption. Moreover, enhancing amino acid absorption boosts collagen production and osteocalcin secretion, resulting in improved osteoblast polarity. In relation to calcium catalysis, protein enhances the production of incretin hormones that have an androgenic impact on bone density and microarchitecture and enhances insulin-like growth element 1, a growth element implicated in bone development in strength (Antonio et al., 2020). Moreover, research confirms that dietary protein consumption improves the levels of muscle growth, which may result in greater muscle accumulation over time. Higher muscle mass can exert more mechanical pressure on the bone at tendon adhesion sites, resulting in total bone accretion with time.

The blurred evidence for the recommendation on high protein diets among female physique athletes has necessitated research for this purpose. For instance, Campbell et al. (2018) examine the impact of higher versus lower protein consumption among female athletes. The study incorporated 17 females of ages 21.2 ± 2.1, weighing 61 ± 6.1 kgs, and 165.1 ± 5.1 cm in height. The study subjects were randomly allotted a high protein diet for the test group and a low protein diet to the control group. The two study groups were examined for maximal strength and body composition before and after an eight-week protein intake period accompanied by exercise intervention. The findings illustrated no distinctions in strengths enhancement between the study subjects, although the maximal strength increased significantly in the two teams (Campbell et al., 2018). The findings confirmed the importance of a higher protein diet for prospective female physique athletes to increase fat-free mass in combination with resistance training. The findings match those of Antonio et al. (2020), who also confirms the importance of high protein intake on enhancing bone composition and strength.

Protein supplementation is essential in recovery and performance for athletes during endurance and resistance training. To confirm this hypothesis, Contineo et al. (2018) conducted a systematic review to assess the role of high protein intake on athletes physical training. The authors conjectured that over time, cumulative daily calorie and protein consumption perform the most important nutritional roles in promoting fitness adaptations. In a review, the authors found out that once these aspects are considered, it indicates that peri-exercise protein consumption, especially in the post-training phase, can play a particularly important role in improving athletic performance and promoting positive corresponding recovery processes for both intensity and resistance activity (Contineo et al. 2018). Training status, such as beginner vs. intermediate, or casual vs. elite athlete, period of training, amount of training hours a day, and quantity of competitive activities per day, are all factors that influence the effectiveness of pre- or post-workout nutritionconsuming protein after an exercise offers an incentive to feed; which, in essence, leads to ones overall daily protein and energy consumption. Moreover, amid recent recommendations that one may not need to eat protein within 1 hour or less after the training time period, it should be stressed that eating nothing after exercise can even be detrimental to a persons health. Thus, based on success and healing outcomes in the reviewed articles, the authors suggest a high protein diet after training to enhance muscle mass and body adaptation. The findings match those of the previous reviews of Antonio et al. (2020) and Campbell et al. (2018) that support a protein diet for athletes.

A high protein diet facilitates weight loss among superior athletes because of its role in body composition. In recent research, Hector and Philips (2018) investigated the role of a high protein diet among elite athletes. The authors employed scientific evidence to back protein recommendations for improved performance and enhanced weight loss among athletes. The findings supported their hypothesis on the function of high protein on performance and weight loss among sportspersons. Indeed, during exercise sessions, professional athletes routinely expend a large amount of energy. Weight reduction among professional athletes is usually accomplished by introducing a calorie deficiency that consists of nutritional calorie deprivation combined with exercise. Elite athletes observe a calorie-restricted diet to lose body fat, which can be beneficial in numerous activities, including physical and weight control exercise, to increase energy ratios and cumulative athletic efficiency. However, the calorie restriction can lead to a decrease in lean body composition, accounting for up to 25% of overall weight loss. Muscle tissue, which accounts for a large portion of lean body mass, is vital for better metabolic activity, and for professional athletes, muscle tissue is essential for mobility and athletic success. As a result, techniques to encourage high-quality fat loss, including weight loss while retaining lean body mass, are essential for professional athletes to minimize the detrimental effects of skeletal, muscular loss, and success that can follow caloric restriction.

More researchers have further investigated the function of protein for sportspeople. Recently, Kårlund et al. (2019) investigated the role of protein supplementation in nutrition, health, and microbiota structure. The authors employed a literature review methodology, whose findings confirm the importance of protein among sportspeople. Sports nutritional supplements are designed and marketed primarily to athletes to enhance nutritional absorption, efficiency, and muscle development. Recreational athletes and lifestyle consumers are the fastest rising customer segments for these food supplements. While athletes physical protein needs may be higher, and they may gain from such food additives, the research on the function of protein intake and supplements among recreational athletes and sedentary communities is nuanced and inconsistent Kårlund et al. (2019). As opposed to medium or low-protein foods, more indigestible protein-derived metabolites end up as waste, resulting in more microbial amino acid holometabolism in the colon, which has both beneficial and harmful physiological and metabolic impacts on the host.

Methodology

To assess the research question and hypothesis, this study will employ a systematic literature review methodology. A detailed review is more suitable because of the nature of this study and available time. For instance, an empirical study may require rigorous procedures such as study subjects taking a high protein diet for some time to record valid results. However, the duration and resources of the current study may not be sufficient for that design. In comparison, a systematic literature review builds on already conducted empirical researches and compares them with each other to arrive at a supported conclusion.

Selection Criteria and Key Words

The research will use recently peer-reviewed articles published within the last five years (2017 to 2021). The articles must also be within the study topic; high diet and athletic ability. Equally, only researches published in academic databases will be included in the study. The search keywords will include high diet and athletes, high protein intake, and lean body mass. The phrases as selected to enhance recovery of the most relevant article for analysis.

Rationale

Proper nutrition is essential to enhance muscle recovery and the efficiency of physical exercise. The reason is that physical exertion on bodyweight requires more energy. Proteins are the main sources of energy, and research confirms their purpose in augmenting skeletal muscle and bone mass composition, which are vital elements in physical exercise. Insufficient energy may have negative impacts on the health of a sports person. Thus, this study is avital in augmenting literature in this area to enhance physical exercise efficiency.

Conclusion

Collectively, athletes could have increased physiological protein needs to sustain sufficient protein metabolism and energy supply and optimal immune function and digestive integrity under the multi-stress pressures of goal-directed, regular, intense, and/or sustained workout routines. Protein requirements escalate as the length and extent of an athletic activity increases; thus, protein must be included in diets prior to and after the specific workout. Equally, protein supplementation is also vital on a regular basis during the day to ensure an adequate supply of necessary, or imperative, amino acids. Various foods and nutrients have been produced to fulfill these basic dietary needs. The literature above avers protein supplements seem to have a beneficial effect on bone retention and regional bone nutrient in certain athletes.

References

Antonio, J. (2019). High-protein diets in trained individuals. Research in Sports Medicine, 27(2), 195-203.

Antonio, J., Candow, D. G., Forbes, S. C., Ormsbee, M. J., Saracino, P. G., & Roberts, J. (2020). Effects of dietary protein on body composition in exercising individuals. Nutrients, 12(6), 1890.

Antonio, J., Ellerbroek, A., Evans, C., Silver, T., & Peacock, C. (2018). High protein consumption in trained women: Bad to the bone? Journal of The International Society of Sports Nutrition, 15(1).

Campbell, B. I., Aguilar, D., Conlin, L., Vargas, A., Schoenfeld, B. J., Corson, A.,& & Couvillion, K. (2018). Effects of high versus low protein intake on body composition and maximal strength in aspiring female physique athletes engaging in an 8-week resistance training program. International journal of sport nutrition and exercise metabolism, 28(6), 580-585.

Hector, A. J., & Phillips, S. M. (2018). Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International journal of sport nutrition and exercise metabolism, 28(2), 170-177.

Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople?. Nutrients, 11(4), 829. Web.

I examined the Ketogenic diet due to its growing popularity and contrasting views regarding its health implications. The diet has advantages and disadvantages for the health and well-being of an individual. According to Cicek & Sanlier (2022), the ketogenic diet can decrease weight loss and improve insulin sensitivity. However, using a ketogenic diet may result in low blood pressure, kidney problems, and others. The health implications of the diet make it a good concept for research.

The Basic Principles of a Ketogenic Diet

Dr. Russell Wilder created the ketogenic diet at the Mayo Clinic in 1924 as a therapy for epilepsy. Prior to the development of anti-convulsant drugs, it was quite common in the 1920s. (Arulappan et al., 2019). The purpose of this diet is to restrict carbohydrate intake to ensure that the body must metabolize fat to get energy. The diet majors more on weight loss instead of the search for health benefits. The ketogenic diet promotes self-care by giving an individual the ability to be disciplined, especially when choosing what they want to eat. As a result, the diet copies the principle of starvation or fasting by depriving the body of the carbohydrates it needs to function and forcing it to metabolize fat.

The Foods That are Permissible or Encouraged

Ketogenic diet foods are low in carbohydrates and high in fats. Meat and poultry are believed to staple foods in this diet. They contain no carbs and are a great source of high-quality protein (Cicek & Sanlier, 2022). Eggs are considered an important food in the ketogenic diet due to their low carb content and high protein. Seafood is keto-friendly and consists of salmon, sardines, mackerel, and other fatty fish. Non-starchy vegetables, such as Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach, are permissible in the keto diet (Cicek & Sanlier, 2022). Therefore, the keto diet allows the consumption of meat, fats, and non-starchy veggies. Other meals include cheese, avocados, Nuts, Seeds, and Healthy Oils.

The Foods That are Prohibited or Limited

There are several foods that are prohibited under the ketogenic diet. Firstly, grains are among the foodstuffs avoided due to their high content of carbohydrates (Cicek & Sanlier, 2022). They consist of cereal, crackers, rice, pasta, bread, and beer. Secondly, starchy vegetables have more digestible carbs compared to fiber and are restricted. These foods include corn, potatoes, sweet potatoes, beets, and other vegetables with high carb content. Thirdly, an individual is supposed to avoid juices, sweetened yogurts, and maple syrup, which are high in carbs and low in nutrients (Cicek & Sanlier, 2022). As a result, the ketogenic diet discourages people from eating foods with high carb content.

The Health Implications of a Ketogenic Diet

There are both positive and negative health implications of a ketogenic diet. One of the positive implications of a keto diet is its effect on oral health by lowering the accumulation of plaque (Cicek & Sanlier, 2022). The diet may help in losing weight by increasing metabolism and reducing appetite. This is possible because it helps reduce the intake of calories, which is a major cause of weight gain. For negative effects, the diet could result in low blood pressure, kidney stones, constipation, vitamin shortages, and an increased risk of heart disease (Cicek & Sanlier, 2022). In addition, Keto flu is among the adverse effects because it causes weariness, nausea, and dizziness. Individuals suffering from pancreatic, liver, thyroid, or gallbladder disease should avoid a ketogenic diet.

References

Arulappan, J., Karkada, S., Jayapal, S. K., & Seshan, V. (2019). Ketogenic Diet-An Evidence-Based Direction for Seizure Control. International Journal of Nutrition, Pharmacology, Neurological Diseases, 9(1), 37. Web.

Cicek, E., & Sanlier, N. (2022). The place of a ketogenic diet in the treatment of resistant epilepsy: a comprehensive review. Nutritional Neuroscience, 1-14. Web.

Introduction

After a 3-day exercise (1^st Oct to 3^rd Oct 2015) of tracking and recording my food intake, I was able to generate three reports: a daily food log for the three days, an intake versus goals report and a macronutrients ranges report. An overview of the reports revealed interesting findings on my nutrition food intake trends and nutrition provisions. On average I consumed less calories than the provisions on the Dietary Reference Intake (DRIs) by 100 calories.

Evaluation

Macronutrients ranges report

Carbohydrates were the least consumed macro-nutrients as they were less than the recommended low (less than 45%). Proteins intake was fairly consumed as it ranged at 17% which is a midpoint of the recommended low and the recommended high for protein intake. Fats logged in as the greatest surprise at 39%, this was higher than the recommended high for fats intake. No alcohol was recorded over the period.

Intake vs. Goals report

The detailed intake vs. goals report indicated DRI requirements on one side and the actual intake on the right. Proteins intake was registered at 99.5g. The 255.73g of carbohydrates consumed was much less than the DRI of 258g. Dietary fiber was consumed 60% lower than the required amount. Fats consumed were 32.27g which is more than the recommended 23g. Vitamin C was deficient in the food intake.

The recommended intake for vitamin C was 85mg but I consumed 28mg. Vitamin D was also in deficit at 66% less than the recommended intake. Sodium intake was in excess at 5,504mg compared to the recommended 1,500mg. Other minerals such as calcium, Iron, Magnesium, Potassium and zinc were consumed less than required. Water was also consumed below par, at 1,432g which is 50% less to the requirements (Anderson, 2000).

Correcting the lows

For the low nutrients taken such as carbohydrates and proteins, the following foods can be consumed: Carbohydrates foods would include rice, potatoes, whole wheat bread, sweet potatoes and bananas. These specific foods would increase the carbohydrates intake gently while keeping it under the recommended high. They provide a better alternative to simple carbohydrates foods such as sugars, chips, white bread, pastry, burgers and pizzas which would spike the carbohydrates to an unexpected high (Wansink, 2004).

Proteins would include almost all white meats such as fish and chicken. It would also include some plant proteins such as beans and green grams. Red meat would also be suggested if it is lean meat with little or no fat. This would steadily increase the intake of the above mentioned nutrients.

Vitamins would require an excess of fruits and vegetables intake which also have a high level of water. These include kales, spinach, broccoli, cabbages, tomatoes, carrots, oranges, pineapples, apples and grapes.

By taking in more water, the minerals intake will also be improved over time. Water hosts a majority of the natural minerals and will also dissolve much of the sodium taken in from salt intake.

Correcting the highs

It was a surprise that the fats intake was much higher than the DRI requirements. Much of the fat taken was saturated fat. This was ingested when eating fried eggs, Ham, McDonalds snack wrap chicken, whole milk, cheese and any fried food I took. To reduce such future intakes, I will have to stick to grilling, baking or boiling of all foods. I will also have to stay away from whole milk and dairy products. Sodium intake was also high which was attributed to the intake of salted foods and soft drinks. To deal with these, the best option is to take more water and reduce salt intake.

Suggested changes to the diet

In my assessment, the low intake of carbohydrates below the recommended low was fine for me. This s due to the fact that most weight loss and toning diets request a decrease in carbohydrates intake to achieve a ketogenic state. Protein intake was poor and should be increased. Increasing protein intake will guarantee a higher metabolic state and less production of stored fats in my body. Fat intake should definitely be reduced especially for saturated fats which would build up cholesterol levels. More water intake is highly recommended as a definite point to change. It will enhance digestion and increase body metabolism (Wansink, 2007).

Surprises

The McDonalds McCafe Coffee, Frappe, Mocha, Small was my biggest surprise as it had the highest amount of calories of any food I took on day 3. Breaking it down, I noticed that it had lots of saturated fats, simple sugars and high carbohydrate levels.

Day 3 being a weekend, I ate out with some family members at a nearby shopping mall. The choice for the lunch meal was based on social and peer pressure to fit into the occasion.

Behaviors and common factors influencing choice of food

To be honest, I rarely read food labels. I almost always never notice them, especially in foods in a box or served drinks. This may be the greatest discovery I made from this assignment. I now believe that it is imperative to check the food labels for the breakdown.

Social pressure was the greatest influencer of choice of foods. In most cases, I would feel to eat what was common serve. If everyone is having it, I may likely have the same.

Lack of better choices would be the second influencing factor. We have too many fast food joints and very few actual organic or food points. There are also too many visual display units that affect judgement especially when hungry (Stroebele & Castro, 2004).

Availability and affordability would make another factor. Most fast food joints are cheaper and much more accessible. This is true especially during lunch hours.

Late night snacks after dinner have been a bad habit instigated in me over my bringing up. Although the snacks seem to be of low calories, the often to create some hunger for more food (Westerterp, 1999).

Stress and moods are a common feature that affect my decision making. When stressed I find myself eating randomly and more often. The influence of stress on food choice is composite. Overall, some persons eat more and others eat less than usual when facing stress Fascinatingly, it appears that the impact of food to attitudes is linked to the developed defiance for certain foods (Patel & Schlundt, 2001).

References

Anderson, A. & Cox, D. (2000). Five a day: challenges and achievements. Nutrition and Food Science. London: Oxford Up.

Patel, K. & Schlundt, D. (2001). Impact of moods and social context on eating behavior. Appetite. Tennessee: Brentwood.

Stroebele, N. & Castro, J. (2004). Television viewing is associated with an increase in meal frequency in humans. Atlanta: Georgia state.

Wansink, B. (2004). Environmental Factors That Escalate the Food Intake and Consumption Volume of Innocent Consumers. Manhattan: Random House Digital Inc.

Wansink, B. (2007). Mindless eating: Why we eat more than we think. Manhattan: Random House Digital Inc.

Westerterp-Plantenga, M. S. (1999). Effects of extreme environments on food intake in human subjects. London: CABI Publishing.

A sustainable diet is defined as a nutritional program with little environmental impact. This is explained by the fact that the diet helps the population in ensuring food security. At the same time, it can fill all the needs of people in certain foods. Moreover, it appears as a kind of attempt to provide future generations with a healthier lifestyle and the distribution of rational nutrition. The diet considers the problems of hunger on the planet and is rich in nutrients. Sustainable nutrition considers the socio-cultural characteristics from region to region, so the cuisine is characteristic of a certain geographical area in the diet. Furthermore, diets are designed to provide adequate nutrients and reduce environmental damage.

First of all, the diet is adequate in nutrients, as it is designed with attention to the food security of the planets population and future generations. Food security is based on the ability to provide such a quantity of food that would eliminate hunger among the different countries of the world. Additionally, it increases agricultural activity and crop yields to provide people with healthy products (Stubbendorff et al., 2022). Throughout history, the quality of nutrients and human need for them have not been under scrutiny. Thus, by now, a sustainable diet takes into account the safety of nutritious foods to reduce malnutrition worldwide.

Equally important, a sustainable diet is based on an assessment of the forms of malnutrition that are defined at the level of different countries. Therefore, the safety and adequacy of nutrients is at the forefront of diet implementation. The nutrition program is introduced because of the depressing data regarding the nutrition of the population groups of concern as elderly people and people with obesity. It must be said that in the world about 900 million people do not get the right amount of calories during the day (Eini-Zinab et al., 2021). In addition, over a billion people are obese or overweight, and others are deficient in micronutrients (Eini-Zinab et al., 2021). A sustainable diet solves nutritional problems and provides people with healthy food.

Moreover, the diet concept examines and searches for other important aspects. According to FAO, sustainable diets help to secure different ecosystems and biodiversity of the planet. At the same time, they are culturally acceptable, nutritionally adequate and completely safe for public health. One of the main factors is the economic cheapness of such food consumption systems while optimizing various resources. However, rational nutrition plays a dominant role and considers the needs of the population in calories and nutrients.

Rational nutrition can be defined as a balanced diet, which is formed on the basis of gender, age and concomitant diseases. Moreover, when compiling a rational diet, the geographical location of a person is taken into account, including the climatic features of the area and the amount of physical labor. At the same time, an important condition is that rational nutrition should contain such an amount of energy and chemicals that a person spends throughout the day. However, it must be remembered that during metabolism, substances exhibit the properties of transition to other elements. In addition, most of these substances are synthesized in the body. Those substances that cannot be synthesized are important to include in the daily diet.

Nutrients consumed by a person with food are divided into interchangeable and irreplaceable. Essential substances include amino acids, which incorporates valine, isoleucine, phenylalanine, etc. Moreover, minerals and vitamins are essential and must be present in the diet. Thus, it can be concluded that rational nutrition establishes a connection between meals and useful microelements with metabolic processes. The theory of balanced nutrition is the basis through which a rational diet and the correct calorie intake are formed (Goulding et al., 2021). The three principles of rational nutrition are essential knowledge and should be considered in any diet (Goulding et al., 2021). At the same time, the observance of moderation, variety and regimen allows the body to be healthier.

With moderate use, a person maintains a balance between the energy that is acquired with food intake and the energy expended during the day. The variety of food depends on the amount of fats, proteins and carbohydrates that make up certain foods. Thus, the chemical composition of different foods can vary significantly and have different properties. The energy value of the consumed products and their effect on the body depends on this.

However, the consumption of predominantly protein for energy renewal does not have enough benefits as proteins are scarce despite their value. Moreover, during the oxidation of proteins, substances that have a toxic effect on the human body can be released.

It is important to note that proteins contain an amino acid composition that is of great importance when eating food. Amino acids are divided into interchangeable and irreplaceable, and their optimal ratio is important for a normal diet. At the same time, there is no natural protein with a balanced ratio of amino acids. Therefore, for a normal diet in everyday life, a mixture of vegetable and animal proteins is used for a balanced diet.

For a rational and sustainable food intake, the regime is essential. Excitation of the food center does not make it possible to immediately get a feeling of fullness. Thus, a persons appetite remains active for some time after eating. From a biological point of view, this can be explained by the peculiarity of the system of digestion and assimilation of substances necessary for the body. Saturation occurs at the moment when substances enter the bloodstream, which causes inhibition of the food center (Springmann et al., 2018). Thus, it is necessary to observe the quantity and quality of meals during the day. Elderly people are shown a reasonable restriction of the energy value of the diet, primarily due to carbohydrates  sugar and confectionery and animal fats. However, it should be borne in mind that fats are sources of some natural anti-sclerotic factors, and a lack of fat in the diet prevents the use of fat-soluble vitamins.

Thus, the successful life of each person depends on the rationality and sustainability of nutrition. A sustainable diet helps to supply the body with energy and biologically active substances. In addition, a properly selected balance increases a persons immunity. Moderation, variety and correct regimen are the main points in establishing a rational and healthy diet, full of useful elements. Correct in such conditions should be considered a diet in which all the food consumed is digested, not deposited in stock or in the form of toxins. Rational nutrition is one of the main ways to lead a healthy life. At the same time, it helps a person to prolong the active period and improves body functions. Moreover, proper dieting increases the bodys resistance to viruses and bacteria.

Reference List

Eini-Zinab, H., Shoaibinobarian, N., Ranjbar, G., Ostad, A. N., & Sobhani, S. R. (2021). Association between the socio-economic status of households and a more sustainable diet. Public health nutrition, 24(18), pp. 6566-6574.

Goulding, T., Lindberg, R., & Russell, C. G. (2020). The affordability of a healthy and sustainable diet: an Australian case study. Nutrition journal, 19(1), pp. 1-12.

Springmann, M., Wiebe, K., Mason-DCroz, D., Sulser, T. B., Rayner, M., & Scarborough, P. (2018). Health and nutritional aspects of sustainable diet strategies and their association with environmental impacts: A global modelling analysis with country-level detail. The Lancet Planetary Health, 2(10), pp. 451-461.

Stubbendorff, A., Sonestedt, E., Ramne, S., Drake, I., Hallström, E., & Ericson, U. (2022). Development of an EAT-Lancet index and its relation to mortality in a Swedish population. The American journal of clinical nutrition, 115(3), pp. 705-716.