Category: Diet

The Mediterranean diet is a diet with an impressive reputation. It is a nutrition system that allows you to strengthen your health and get a slim figure as a bonus to protection from cancer and cardiovascular diseases. However, the main secret is that fats and carbohydrates in the diet for weight loss should be correct. Namely, pasta from durum wheat, legumes, and many types of whole-grain bread. An approximate diet plan for a week may be as follows:

Monday:

• Breakfast  yogurt with cereals and berries.
• Lunch  cabbage soup and meat roast.
• Dinner  vegetable salad with eggs.
• Snacks  a fruit salad of seasonal fruits

Tuesday:

• Breakfast  oatmeal porridge with flaxseed, honey, and banana slices.
• Lunch  lasagna with vegetables.
• Dinner  baked eggplant with feta cheese and a cheese sandwich.
• Snacks  probiotic yogurt, grapes, and popcorn.

Wednesday:

• Breakfast  berry pudding made of Greek yogurt and chia seeds.
• Lunch is a whole-grain sandwich with vegetables.
• Dinner  fried salmon with a side dish of brown rice with vegetables.
• Snacks  fried pumpkin seeds, celery with peanut butter.

Thursday:

• Breakfast  omelet with tomatoes.
• Lunch  potatoes baked in the oven.
• Dinner  salad with shrimp, seasoned with olive oil.
• Snacks  assorted tropical fruits, carrots with hummus.

Friday:

• Breakfast  oatmeal porridge with dried fruits and nuts.
• Lunch  vegetable soup with chicken broth.
• Dinner  fried or baked fish.
• Snacks  cabbage chips or zucchini, olives.

Saturday:

• Breakfast  sweet potato casserole with spinach and cheese.
• Lunch  Mediterranean wholegrain pizza with cheese.
• Dinner  salmon with buckwheat, cabbage salad.
• Snacks  fruits, cottage cheese with dried fruits.

Sunday:

• Breakfast  yogurt with chopped fruits and nuts.
• Lunch  tuna salad seasoned with olive oil.
• Dinner  Greek salad with cucumbers, tomatoes, and black olives.
• Snacks  assorted nuts, fruit salad.

I want to try this diet as it does not involve serious restrictions. The disadvantage of this food system can be called, first of all, the need to change your eating habits  to abandon many processed and refined products in favor of high-quality and, often, not cheap in our region (Tosti et al., 2018). Perhaps this food is not fit for older people since this diet may not be suitable for people with individual intolerance and allergies to seafood. With caution, it is worth approaching the selection of menus for people with stomach and intestinal ulcers, given the high fiber content in the daily menu.

Reference

Tosti, V., Bertozzi, B., & Fontana, L. (2018). Health benefits of the Mediterranean diet: metabolic and molecular mechanisms. The Journals of Gerontology: Series A, 73(3), 318-326. Web.

Prewriting for the Theses

One specific experience that helped to produce my opinion

In the count down to the Copenhagen conference on Climate Change, there was heated debate around the globe on the need to stem global warming and what the best approach to the issue is. Personally, I always blamed those with big gas guzzlers, factories, and general deforestation around the globe for climatic change. I was reclining on a couch listening to a BBC Radio program known as world have your say.

I was attracted to the program because they were discussing global warming as a phenomenon. The question was, is this phenomenon a hoax or a reality we need to address now. One caller into the program caught my attention; he suggested that to stem global warming, we should start by killing all cattle on the globe. This was not exciting because I really enjoy my meaty meals. However, his explanation got me thinking, and I am now convinced that we have to stop eating meat if we are to survive as inhabitants of the earth.

Reasons for or specific examples in support of my belief about the issue.

1. The food an individual consumes determines his or her level of health. A diet of meat has more fat than a vegetarian diet. Overconsumption of fat is the reason why many Americans are struggling with overweight or obesity issues
2. Livestock management is resource-intensive and contributes heavily to global warming. Becoming vegetation would help save the scarce resources on earth and avert climatic change.
3. Vegetarian practices would contribute heavily to greener environments. Livestock consumes a lot of vegetation and also lead to deforestation for the purposes of creating pasture land. Becoming vegetarian would mean less consumption of vegetation and ultimately making the world greener.
4. Health is more than just physical wellness. The choice to be vegetarian is necessitated by the need to leave this world better for the next generations. Knowing we have done all in our capacity towards this end is gratifying psychologically than otherwise.

At least two opposing viewpoints on the issue (which person or groups might Disagree with my position)

1. Some people are generally opposed to diet restriction, arguing that such restrictions renege on human freedom.
2. Some other people may think that personal habits have minimal contribution to global warming.
3. Due to technological advances, if cow farms are releasing many emissions, we can rely on meat generated in labs rather than becoming vegetarians.

One reason to support each opposing viewpoint from C.

1. Personal freedom is an important aspect of human living. We believe in people being free and making their own choices. Therefore, even in matters of diet, people should be left free.
2. Eating the right quantity and quality of meat in itself is not harmless. The focus should be on what really is causing mishaps or problems.
3. If it is possible to produce meat using other means, then there is no need for individuals to become vegetarian.

I want my peers to do in response to my argument

1. I hope to help my peers understand the relation between meat-eating and global warming
2. I hope to persuade them towards a change of eating habits that are irresponsible or contribute to putting human survival in jeopardy.

Thesis

Becoming vegetarian is the most powerful contribution any of us can make towards mitigating climate change.

Plan of Argument

Diet is an expression of human freedom and responsibility

There is a direct link between meat-eating and global warming

In consideration of health, we have to look beyond physical wellness to psychological and moral wellness.

Support

1. Diet is an expression of human freedom and responsibility

   1. There are people who argue that diet restrictions or specifications are a ploy to renege on personal freedom.
   2. As discussed by Nestle Marion (2007, 82), In the case of obesity, many have been blaming the big food companies and fast foods for their problems. It is true that the proximity of food and food content plays a big role in accentuating obesity. The sugar content in the foods sold and the way of preparation have often been cited as great contributors to overweight problems. Food companies package food in an enticing way. Fast food cafes are all over, which means that one can access a bite whenever one feels like munching something. The center for consumer freedom looks at it very differently (Nestle, 2007, 58). Ultimately, it is the individual who picks whatsoever food and eats. The food companies do not force anyone to eat certain foods; they are just in business. Although the foregoing points are debatable, in essence, the capacity to choose what to eat from what not to eat is a true manifestation of personal freedom. We exercise true freedom when we have options. The capacity to choose one alluring option from another of closer magnitude due to well-stipulated reasons is what personal freedom is about.
   3. This is why, as Williams and Schlenker (2003) Indicates, food-related problems are referred to as eating disorders. Those who have an eating disorder or eat unhealthily are not exercising their personal freedom; they are sick. To find health, people often have to be helped to appreciate personal freedom towards being more careful in choosing what they eat. Healthy people choose food, not merely basing on taste but value. Therefore, the choice against meat or consideration to become vegetarian so as to safeguard generation to come from rough weather is only possible with a certain level of personal maturity.
2. There is a direct link between meat-eating and global warming

   1. As stated by the International Vegetarian Union (2009), the food and agriculture organization of the United Nations has established that livestock contribute more to global warming than transport, producing 18% of all global greenhouse gas emissions. The world food organization is concerned with food security in the world. Its interest is not to posit any sloppy theories for partisan interest but rather to guide the world towards food security. When it proclaims that meat processing and livestock rearing is a number one contributor to global warming, there must be a level of acceptable evidence supporting the claim.
   2. ABC news (2006) quotes scientists who carried a research and concluded that what people ate contributed to global warming more than the gas guzzlers that people drive around.
3. In consideration of health, we have to look beyond physical wellness to psychological and moral wellness.

Houghton (1997, 141-146) discusses in depth why we need be concerned about global warming. The idea is that although we of this generation will not suffer the bigger effects of global warming, we have to consider the generations to come. He calls us to a moral consideration of being fair to the generations to come.

Lodge (2000) discussing the moral theory of Plato shows clearly the interconnection between the physical, moral and emotional self in guaranteeing an individual a healthy existence. It follows that health goes beyond physical well being to encompass moral and emotional self. Unless we are attentive to moral considerations, there is no way we are to be a healthy society.

Conclusion

Global warming is a reality that needs urgent responses. Politicians, scientists and activists are doing their bit. However, much ground can be covered if individuals took personal initiative and responsibility towards alleviating the aggravating effects of climatic change. Becoming vegetarian or lowering meat consumption seems to be a simple choice all human being can take which will radically contribute towards lowering carbon emissions.

Final Draft of the Essay

I recently listened to a radio program that awakened me to the reality that the diets we take as individuals have an impact on the earth as a whole. Diet is often understood in the light of being mean towards oneself and not enjoying what would otherwise be yummy dishes. This conception is erroneous and leads to formation of attitudes towards foods. Often things are as we think them to be. For example, the same event is experienced differently by different people.

This results from people thinking differently about the same happening. Change anything, our way of thinking about it has to change or we have to think further. Yummy-ness as an attribute of food is more of a conception in the mind than a reality. Proper choice of diet is a manifestation of personal freedom rather than a manifestation of limitations to personal freedom. As we all know, freedom always comes with responsibility.

In 2006, Food and Agricultural organization released a report linking meat consumption and global warming or climatic change. In the report, it was argued clearly that the process of producing food for livestock is very labor and resource intensive. Some of the required resources or materials come in the form of herbicides and fertilizers. According to the report, as discussed by the international vegetation union (2009), it takes more that 10 billion Kg of fertilizer to produce animal feed on the US farms. The amount of food a cow consumes on a daily basis is too much compared to what a single human being consumes.

Much of the food sold around the world is processed food. The procedure of processing food sold around the world takes more energy than the energy in the food itself. Somehow, the world can not avoid relying on processed food. However, relying on crops as a source of food is cheaper than relying on meat. Research, as presented by ABC News in 2006, indicates that Animal proteins require more energy to process than plant proteins; animal protein production takes ten times more energy to produce.

One would argue that the whole population becoming vegetarian would mean the extinction of livestock; such an argument has some weight. However, it is my take that human beings will continue to rear livestock, not for consumption but maybe as pets.

A shift in the reason why livestock is reared would definitely reduce the number of animals each individual may want to rear. People will devote more energy to the production of plants that are nutritious and highly recommended. Loosing livestock would be a better option than hanging on them, aggravating climate change, polar bears becoming extinct and in the end, the survival of human beings and livestock being challenged.

Already crop failures all around the world are on the rise. Crop failure means even the livestock has no food. Generally, the whole food web is disturbed or broken by crop failure. How is this related to need to become vegetarian? Of course, one would argue that as some scientists have suggested, meat can be generated in the Laboratories. How safe is meat generated in laboratories? I am convinced that strange diseases especially cancers are on the increase as a result of human experiments.

The meat generation in laboratories would need or require use of energy. As already discussed, food processing uses more energy than energy in the food itself. The generation of meat in the laboratory would definitely require use of more energy than what is applied in the processing. Therefore, generation of good through lab cultures threatens human survival even more than the global warming we are alarmed about.

The more livestock reared on earth, the more methane and carbon emissions. The cow farms in the US contribute substantially to the emission of carbon dioxide and methane into the atmosphere. The cow farms thrive on the money of those of us who consume meat. In some parts of the world, deforestation is done in the name of affording livestock pasture land. Trees are crucial in sustaining life because they purify the air by absorbing carbon while releasing oxygen into the air.

If the whole population chose not to eat meat, the cow farms would be deprived of cash that is enabling them to thrive. Some people may contend that the contribution of personal habits towards global warming is minimal. However, it is the cumulative contributions of individuals that are aggravating the situation. The need to consider personal habits in relation to global warming can not be wished away; all measures towards averting this danger are better engaged now or never. Tsunamis or hurricanes have increased considerably and the danger of another one occurring looms every day. The countries at sea level are likely to be submerged sooner than imagined if water in the ocean continues to rise.

In conclusion, when considering the health issue, our focus can not be limited to physical wellness of individuals. One would argue that by eating the right quantity and quality of meat, one runs no health risk. Eating the right quantity would mean eating less meat or more vegetarian diets, which is what I am advocating for. Meat has more fat than plants and fat is the cause of all obesity related complications. However, moral health requires that we consider the ultimate consequences of our actions. For the human race becoming vegetarian is not a question of mere good health and ill health, it is actually a choice between life and death.

The process of acquiring meat which consists in having cow farms, then meat processing plants, then meat handling or selling plants does more harm to life on earth than sustaining life. Rearing cattle requires large tracts of land on which the cattle graze or from which their plant is grown. Often such land is acquired through deforestation activities. The livestock farms themselves are a great source of harmful emissions due to animal waste management processes. In solidarity with generations to come, becoming vegetarian and encouraging others towards the same is the only choice we have as individuals.

Reference List

ABC News. (2006). Meat-Eaters Aiding Global Warming? New Research Suggests What You Eat As Important As What You Drive. Web.

Houghton J. T. (1997). Global Warming: The Complete Briefing. 2^nd Ed. Cambridge: Cambridge University Press.

International Vegetarian Union. (2009). Meat Eating and Global Warming. Web.

Lodge, R.C. (2000). Platos Theory of Ethics: The Moral Criterion and the Highest Good. New York: Routledge.

Nestle M. (2007). Food Politics: How the Food Industry Influences Nutrition and Health 2^nd Ed. California: University of California Press.

Williams, S. R., Schlenker D. E. (2003). Essentials of Nutrition and Diet Therapy. 8th Ed. Oklahoma: Elsevier Health Sciences.

A therapeutic diet is a meal plan that controls the ingestion of particular nutrients or foods, and it forms part of the management of a health condition. Therapeutic diets are planned for maintaining or restoring good nutrition among patients (Dodd, 2020.). In most cases, the therapeutic diet is used to supplement the surgical or medical treatment of the patient. In contrast, in some instances, a therapeutic diet is used as the medical therapy or treatment method of patients. Diet therapy is concerned with recovery from illnesses and the prevention of diseases. Therefore, a therapeutic diet is usually an alteration of a regular diet tailored to fit a specific patients nutritional needs. The modification of therapeutic diets entails change in nutrients, texture, and food intolerances or allergies, and it includes as follows:

Renal-Dialysis vs. Non-Dialysis Patients

A renal diet is given to patients with renal conditions. A renal diet plan limits protein, fluid, potassium, and sodium levels in the body (Centers for Disease Control and Prevention, 2021). The non-dialysis diet involves consuming less protein and more healthy carbohydrates like vegetables, fruits, grains, and healthy fats like olive oil. The primary reason for a non-dialysis diet is to preserve the prevailing kidney function and delay the later stages of chronic kidney diseases. A renal diet is essential because lowering protein intake allows the kidneys to function with little buildup of waste. Patients with renal disorder have difficulties getting rid of protein waste products.

Diabetic Diet

A diabetic diet entails maintaining a healthy-eating plan that is naturally rich in nutrients, low in calories, and fat, such as whole grains, vegetables, and fruits. The eating plan helps in regulating blood sugar, controlling weight, and managing cardiovascular risk factors like high blood pressure (Centers for Disease Control and Prevention, 2021). Eating extra fats and calories creates an undesirable rise in blood sugars. Failure to check blood glucose results in adverse problems like hyperglycemia that eventually causes heart complications and kidney damage. According to Dodd (2020), no concentrated sweets diet is a preferred liberalized diet for people with diabetes whose blood sugar and weight levels are in control. A diabetic or calorie-controlled diet controls the intake of fats, protein, carbohydrates, and calories keeping patients at balance to control weight, blood glucose levels and meet nutritional needs.

Cardiac Diet

The cardiac diet emphasizes on foods that are beneficial for heart health, while limiting processed foods rich in salt and sugar, which causes an increased risk of cardiovascular diseases. Some of the basic principles of cardiac diet include limiting alcohol and sugar intake, including healthful fats like olive oil and adding nuts and legumes. Cardiac diet also limits intake of total fat, dairy products, red and processed meat. In addition, the diet also includes eating fruits and vegetable varieties, whole grains, and avoiding processed foods.

Fluid Restricted Diet

A fluid restricted diet limits the volume of fluid an individual consumes daily. Besides beverages, most foods provide fluids, including juicy fruits, sauces, pudding, gelatin, soups, yogurt, and ice creams that must be limited in this diet. Fluid-restricted diets are essential for helping in the prevention of fluid from building up in the body (Flynn et al., 2018). Mostly, patients who are recommended a fluid-restricted diet include those with heart failure, dialysis, and end-stage kidney diseases. Too much fluid in the body can stress the bodies of patients with these health conditions aggravating the problem.

Pureed Diet

Pureed diet involves changing the regular diet by pureeing it to a smooth liquid consistency. The diet is suitable for individuals with dysphagia, gastroparesis conditions, and wired jaws severely poor dentition where chewing is inadequate. Foods should be pureed separately while avoiding raw fruits, raw vegetables, seeds, and nuts. Purees are more ease to swallow than solid foods and require no chewing. To make pureed diet nutritionally adequate, all food groups are offered. Pureed diet reduces the risk of choking and potentially breathing food into the lungs of dysphagia patients while ensuring they meet their nutritional needs by getting enough nutrients.

Mechanically Altered vs. GI Soft

Mechanically altered diets focus primarily on food texture and ease of chewing. Unlike mechanically altered diets, GI soft diets emphasize on easily digestible food. However, these diets overlap with each other such that foods that are easily chewed are often easier to digest. The diet is mainly recommended to persons with swallowing difficulties, gastrointestinal problems, or post-discharge operation, including throat or oral surgery. A mechanical soft diet can be a long-term eating plan, which differs from soft diet that are prescribed for weeks or a few days. Soft diets ease the transition of the patient back into everyday eating. Mechanically altered diets are also suitable for persons with difficulty chewing food such as the sore jaw, missing teeth, recent stroke, and those who have undergone radiation treatment.

Honey Thick Liquids vs. Nectar Thick Liquids

A honey-thickened liquid diet is relevant for persons experiencing some tendencies of difficulty swallowing. Patients with dysphagia or disordered swallowing function need altered consistency liquids to avoid aspiration when drinking (Flynn et al., 2018). Nectar-thick liquids are the least thickened with nectar consistency and easily poured, such as thick cream soups. According to Flynn et al. (2018), nectar-thick liquids are slightly less denser than honey-thick liquids diets.

References

Centers for Disease Control and Prevention. (2021). Diabetes & kidney disease: What to eat? Web.

Dodd, K. (2020). Liberalized diets for older adults. Web.

Flynn, E., Smith, C. H., Walsh, C. D., & Walshe, M. (2018). Modifying the consistency of food and fluids for swallowing difficulties in dementia. Cochrane Database of Systematic Reviews, (9).

Introduction

Healthy eating has been a point of concern for many people over the years. With a variety of social statuses, lifestyles, schedules, managing ones diet is becoming increasingly harder. In the ever-changing world of today, taking care of the body and health is a necessity, especially when the other factors of life put a person under heavy stress. In this predicament, some people turn to regulating their diets in a certain way. The rejection of meat and the switch to plant-based eating is one such regulation.

Vegetarianism and veganism are said to have a number of benefits compared to an omnivore diet, and a considerable amount of research has been done on the subject. It is said that an herbivore eating pattern helps to counter heart disease, obesity and diabetes. This document seeks to prove the health benefits vegetarianism and other plant-based diets have. The main aim is to discuss the benefits of this approach compared to the others, as well as analyze a number of studies and texts on the topic. The works describing disease prevention and treatment methods, peculiarities of the diet will be brought up and examined. The purpose of this paper is to prove that a plant-based diet is enough nutritious and is beneficial for preventing serious diseases.

Perceived Risks

Some misconceptions exist about the possible dangers of vegetarianism and veganism. The first thing that concerns many then switching to a plant-based diet is its nutritional values and benefits. People are usually under the assumption that a balanced diet should contain all kinds of food, and excluding some can lead to long-term health problems. While this claim is true, a switch to a vegan or vegetarian eating can provide all the necessary vitamins and minerals ones body requires.

A person can construct a full diet by taking into account their biological needs and the composition of their meals. One needs the necessary plants containing an equivalent amount of needed vitamin to a non-plant alternative. A structured, regular diet guarantees good health. As reported by the Craig, Mangels, and American Dietetic Association (2009), well-thought-out, plant-based eating can provide all of the needed vitamins and nutrients to the body. They state: total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits (Craig, Mangels and American Dietetic Association 2009, 1266). This assessment notes, that, with careful consideration, a plant-based diet can be as effective, or even more effective than its alternatives.

Another point of concern for many is the dangers to the more vulnerable groups. Vegetarianism and veganism are sometimes thought to be detrimental or harmful to pregnant people, infants, and children. Some people think that maintaining a plant diet is taxing for the body and might affect the health and well-being of those still in development. However, such claims are also disproved by the American Dietetic Association. Their research shows that well-maintained diets are appropriate for individuals during all stages of the life cycle (Craig, Mangels and American Dietetic Association 2009, 1266). They elaborate that plant-based food contains almost all of the needed nutrients, and the missing ones can be supplemented. This analysis shows that as long as the diet is regulated, there are no harmful effects or downsides to vegetarianism or veganism.

Prevention

Discussing the benefits of switching to a plant-based diet, there are a number of advantages to consider. For example, vegetarianism and veganism can aid in the prevention of harmful conditions and diseases. An examination by Barnard, Levin, and Trapp (2014) shows that the consumption of meat has been consistently linked with the development of type 2 diabetes. Olfert and Wattick (2018) also present the idea of using a vegan diet to prevent the development of diabetes. This article states that with contemporary dietary fat and sugar saturation, plant-based food can reduce the risks of type 2 diabetes. Their collective research shows that eating meat can also be a risk factor for people susceptible to diabetes, and changes to ones diet can be beneficial. In this situation, a switch to a vegetarian diet should bring a positive change to a persons health.

Another area that a plant-based diet affects is guttural health. The presence of a certain bacteria in the human intestine is directly linked to diseases like obesity and diabetes (Glick-Bauer and Yeh 2014). A paper by Glick-Bauer and Yeh describes that an increased fiber intake can prevent the occurrence of such diseases and also protect against some form of cancer. This research helps to display the prevention benefits of a plant-based diet.

Treatment

Furthermore, veganism and vegetarianism can also be used to treat various conditions as well. Plant-based diets are noted to be a good and effective option for weight loss and the treatment of obesity. Barnard, Kahleova, and Levin (2019) state that the limited intake of saturated fats and low-density lipoprotein associated with this type of diet can be beneficial to reducing weight, even with no physical activity. With a vegetable-based diet, the main factors responsible for cardiovascular disease and obesity can be negated.

The change of ones dietary habits can bring both long-term and short-term positive changes. Evidence also suggests that a plant-based diet is sufficiently more effective than any other type in managing weight (Harland and Garton 2016). Vegetarianism and veganism help improve the overall quality of health and combat dangerous conditions. The effects of a vegetarian diet on people suffering from coronary heart disease and other types of cardiovascular diseases is noticeable as well. In a particular study, the group of people that changed their diet to a plant-based one saw a significant improvement to their health (Ornish 1998). The subjects were monitored over a period from 1 to 5 years, and the positive correlations started to appear during the first year (Ornish 1998). The results of this research show that adherence to a vegetarian diet can be effective in treating cardiovascular disease.

Conclusion

A plant-based diet has several significant advantages that cannot be underestimated. First of all, it is beneficial for preventing severe diseases such as cardiac failure. Secondly, it helps to get fewer fats: it is crucial for a high quality of life in modern society as people do not have enough physical exercise. Finally, it is possible to conclude that vegetarianism and veganism are necessary for the right functioning of the organism and its systems. What is more, in a long-term period, a plant-based diet is the best option to improve the level of well-being. Vegetarianism and veganism often become not only nutritional habits but also a way of living. They help to establish healthy habits and implement them into an everyday routine. The life of a person becomes more conscious; the state of health becomes better.

References

Barnard, Neal, Hana Kahleova, and Susan Levin. 2019. The Use of Plant-Based Diets for Obesity Treatment. International Journal of Disease Reversal and Prevention 1 (1), 12 pp. 

Barnard, Neal, Susan Levin, and Caroline Trapp. 2014. Meat Consumption as a Risk Factor for Type 2 Diabetes. Nutrients 6 (2): 897910. 

Craig, Winston, Ann Reed Mangels, and American Dietetic Association. 2009. Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association 109 (7): 126682. 

Glick-Bauer, Marian, and Ming-Chin Yeh. 2014. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients 6 (11): 482238. 

Harland, Jan, and L. Garton. 2016. An Update of the Evidence Relating to Plant-Based Diets and Cardiovascular Disease, Type 2 Diabetes and Overweight. Nutrition Bulletin 41 (4): 32338. 

Olfert, Melissa D., and Rachel A. Wattick. 2018. Vegetarian Diets and the Risk of Diabetes. Current Diabetes Reports 18 (11). 

Ornish, Dean. 1998. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease. Jama 280 (23): 2001. 

Introduction

Before we discuss whether fad diets cause problems or serve as the cure for obesity, we must clarify what fad diets and obesity are. According to Daniels (2014:4), a diet refers to the type of foods that you eat. However, a diet seems to mean something different to each individual. To some, a diet is just simply eating healthy food choices while keeping unhealthy choices to a minimum. This does not fall into what a lot would call dieting, but it is still a diet. To others, though a diet is the latest fad on the market that promises to allow the individual to lose weight. This can take place in the form of diet drinks, limited food choices, pills and any other form that wishes to be used to promote weight loss. Fad diets have found themselves becoming more and more as dieters are seeking out the perfect way to lose weight. There is a reason they are referred to as a fad diet. Fads changes constantly and these diets will try to change to meet the latest fad that society is mostly following. Fads are not usually long term and most fad diets can not give you long term results.

On the other hand, obesity is majorly defined by the Body Mass Index (BMI). It is calculated by dividing the body weight (in kilograms) by the square of height (in meters): kg/m^2. While the standard classification for overweight and obesity differs from regions to regions, for Chinese adults living in Hong Kong, BMI from 23.0 to less than 25.0 kg/m^2 is classified as overweight and BMI 25.0 kg/m2 or above is classified as obese. The causes of obesity are complex, which involve individual factors such as genetics and personal lifestyle behaviors, environmental factors such as characteristics of the neighborhoods where people live, etc. In this paper, the focus would be put on individuals’ eating habit and proposing fad diets as problems.

Below three types of fad diets would be used as examples to illustrate why fad diets cause troubles more than a cure.

Fruitarianism

Fruitarianism is a subordinary of dietary veganism. If you adapt this kind of dieting, most of the consumable food would be fruits, nuts or seeds. Proteins such as chicken, beef, pork or fish are not considered for fruitarians. Applying fruitarianism as a eating habit might help ones lose weight in a short period of time, many of the nutritionists do not recommend it as a prolonged practice.

Consuming high levels of fruit might pose risks to gain weight. The very simple reason that we gain weight is that we intake more calories than we expend per day. Though fruits are generally deemed that to be low calories food, they also contain relatively high level of sugar compared to other whole foods. Take apples as the example, for each large apple (around 223 grams), it contains 116 calories. According to the U.S. Department of Agriculture, there are more that 25 grams of carbs in total and more than 19 grams of that are sugar. Indeed, ordinary people would consume an excessive amount of apples to a level that would cause problems. However, for fruitarians, fruits are the major source of food. It could be easy for them to intake too many fruits. A lot of evidence has shown that excessive intake of sugar is harmful. This includes table sugar (sucrose) and high-fructose corn syrup, both of which are about half glucose, half fructose. The extra sugar would be stored in our bodies to form fat if few physical exercises are done. The same concept applies to fruits, which also contain fructose. Although eating one entire apple is infeasible to consume enough fructose to cause harm, the case is different for fruitarians. As a result, fruitariansism is potentially a problem to cause obesity.

Furthermore, fruitarians are technically prone to intake too many fruits. Though fruits provide a source of carbohydrates, they have very little protein. As such, fruits could be digested very easily. Eventually, our bodies burn through the fruit meals very quickly and fruitarians could be hungry again soon after eating. If the fruitarians are not self-disciplined enough, it is not impossible for them to eat again and this goes back to the problem of consuming too many fruits as well as fructose. While on the other hand, if the fruitarians could control and restrict themselves from eating again, according to the Health Promotion Program at Columbia, it is reported that this might in general lead to food obsessions, social disruptions and social isolation. Researches have also shown that diet is associated with depressive symptoms or depression. This might further lead to an eating disorder or emotional eating, where the patients would eat food more than his or her normal habit. Again, this might result in the individuals intaking more calories and gain weight, if worse, causing a vicious cycle. Therefore, using fruitarianism does not seem to be an ideal solution to the problem of obesity.

Fasting

Fasting refers to the willful refrainment from eating food for a period of time. Papers have shown that fasting for a period no longer than a day could be effective for losing weight in both overweight and healthy adults to maintain lean body mass. Yet, the reasons why fasting could be a potential problem for causing obesity are similar to those of the fruitarianism.

One of popular fasting methods would be juice fasting. It refers to a period of time when you only drink fruit juices and clear liquids such as water and tea. As the meals’ fiber level is extremely high while the calories are low, people who practice juice fasting aim at removing toxins from the body and lose weight. However, though it could be effective in losing weight in short term, we must bear in mind that it poses several risks. Drinking only juice might bring us rich vitamins and minerals, but it lacks protein. Our bodies use protein to build and maintain muscle. Indeed, if we drink only juice and clear liquid, we lose weight, but some that weight could be from our healthy muscle but not fat. Statistically, as BMI, the indicator for obesity, does not take fat percentage into consideration, with the weight losing effect from juice fasting, you might seem to be less obese. However, this does not mean that you are healthier than before as those “unhealthy fat” could still be there. Speaking of fat, like the problem of fruitarianism, juice fasting in contrast could lead to weight gain. The evidence is nearly the same as that of fruitarianism – juice might contain more sugar than we think. It might put us in a very dangerous position as we might drink too much juice if we misunderstood that we might intake juice unlimitedly. Therefore, juice fasting does not necessarily alleviate the problem of obesity.

Another well-known fasting method would be intermittent fasting. Intermittent fasting represents various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. There are several ways to do intermittent fasting: 16/8 method (eating every day for 14-16 hours and restricting the daily eating window to 8-10 hours), 5:2 diet (eating normally for 5 days in a week while restricting the calorie intake to 500-600 for 2 days in a week), eat-stop-eat (involving 24-hour fast one to two times a week), alternate-day fasting (fasting every other day in a week), warrior diet (eating small amount of raw fruit and vegetables during daytime and eating a huge meal at night) and spontaneous meal skipping (skipping meals from time to time such as when you do not feel hungry or are too busy to cook and eat).

The rationale behind intermittent fasting is that after the body is out of carbohydrates, it starts to burn fat around 12-24 hours after starvation. As a result, starving our bodies for 12-24 hours would potentially lead to weight loss. According to JAMA Intetnal Medicine published in 1st July 2017, 100 overweight people were assigned to one of three eating schedules: limiting daily calorie intake by the same amount every day, fasting on the alternate days and continuing the usual eating habits. At the end of the 12-month study, both diet groups resulted in losing weight compared with the normal eaters. However, researches like this evaluating intermittent fasting are relatively short and included only a small group of participants. Sustainability is one of the concerns that researchers have on intermittent fasting. Studies have found that many people feel great while following an intermittent fasting plan but struggle when they try to stick with it for a prolonged period. It could be a big challenge for people to adapt 16:8 fasting if they have to wake up early and go to bed very late. Similar problems could emerge as well for people to do 5:2 diet if their jobs require high physical activity level. In fact, studies have also suggested that intermittent fasting has a very high dropout rate of over 35%. In summary, from a physical and practical perspective, not to mention resolving the problem of obesity, intermittent fasting itself could be difficult for people to keep it up at the first place.

While from a psychological point of view, intermittent fasting could be difficult to remain effective for a long period of time. Some researchers suggest that it is human nature for people wanting to reward themselves after doing very hard work, such as exercise or fasting for a long period of time. As a result, this poses dangers of indulging in unhealthy dietary habits on non-fasting days. Biologically, there is also a strong push for people to overeat following fasting periods as your appetite hormones could go into overdrive when you have been out of food for a period of time. In worse situation, this might cause a vicious cycle if the person is a perfectionist. After overeating, they might feel guilty and regret, so they simply give up on themselves. Eating disorder might be possible in worst cases. Therefore, one must be very persistent if they want to achieve weight loss through intermittent fasting. Otherwise, it might cause bigger troubles to themselves in terms of weight management.

Another fasting method is called the protein-sparing modified fast (PSMF). It is described as “modified” because it was originally designed by physicians to help their patients lose weight quickly. Yet, in the last few decades, it has gained widespread popularity among people who are looking for a swift and simple method to get slim. PSMF refers to a diet which is with very low calorie designed to assist weight loss and save healthy muscles. It greatly cut calorie consumption while increasing the consumption of food with high protein. To accomplish the goal of calorie cut, PSMF limits the intake of carbohydrates and fats in its diet. The diet could be separated into two major steps: the intensive phase and the refeeding phase. The intensive phase could last up to 6 months and limit calorie intake to less than 800 units each day. However, under this restriction, the intake of protein has to be remained approximately 1.5 grams per kilograms of the dieter’s body weight, in order to keep the amount of muscle or even help gain muscles. Generally, the required protein comes from food sources such as fish, pork, beef, chickens, eggs, bean-made products, low-fat cheese, etc. Added fats like oil or salad dressings and carbs are limited to around 20 grams or less per day. While in the refeeding phrase, carbs and fats are gradually added back into the diet and daily protein intake is slowly reduced by 7 to 14 grams per month. This period of refeeding could last for 6 to 8 weeks.

Studies have shown that PSMF could be effective for rapid weight loss as the meals contain extremely low calories and high protein. This promote weight loss and muscle gain. One study in 12 teenagers found that participants lost an average of 11 kilograms over a 6-month PSMF period, while another 6-week study points out that the 15 participants lost 14 kilograms of body fat without altering the muscle mass significantly.

All these data presented seems to shape PSMF as a pretty decent method of curing obesity. Yet, the long-term effect of PSMF remain doubtful and unclear. One study in 127 people found that a PSMF was more effective than a conventional low-calorie diet for short-term weight loss. Nevertheless, one year after the experiment, weight loss was similar among the two groups, implying that PSMF might not be as effective as we think for weight maintenance in the long run. On top of that, as diets with very low calorie often lead to extremely quick weight loss, the risk of regaining weight once we go back to ordinary diet is high. Therefore, when it comes to weight management, fasting might not be an ideal way to follow. It might bring glamorous results in the short run. Yet, slow, consistent weight loss such as through regular exercises is usually a much better option for maintaining results in long term.

Conclusion

In view of the above examples and discussion, though fad diets might seem to cause problems more than a type of cure, it is good for people to review the concept of “obesity”. As it is defined by BMI in most of the time, numerous studies have shown that BMI is not a perfect indicator. The major problem for BMI is that it does not differentiate muscles and fat. It only considers the person’s height and weight and overlooks how the body is composed. Mathematicians have also found the formula used to calculate BMI has made tall people more overweight and those vertically challenged not fat enough. Furthermore, being “fat” or heavy-weighted does not mean ones are unhealthy. The definition of a healthy person might include age, sex, bone structure, and fat distribution, etc. Several studies have stated that BMI is not an effective tool for predicting mortality from cardiovascular causes, diabetes, or as a pair. If so, being classified as “obese” because of BMI could also overestimate the harm that fat does to your health. As a result, we should not take shortcuts through adapting fad diets to pursue for unrealistic a low-fat-body.

Reference

1. https://web.archive.org/web/19991128112640/http://https://web.archive.org/web/19991128112640/http://www.vegsoc.org/info/definitions.htmlwww.vegsoc.org/info/definitions.html
2. https://www.nbcnews.com/health/body-odd/strange-eating-habits-steve-jobs-f119434
3. https://www.theguardian.com/news/2014/dec/03/-sp-trouble-with-fruitarians
4. https://goaskalice.columbia.edu/answered-questions/fruitarian-teens-are-they-stunting-their-growth
5. https://spectrum.diabetesjournals.org/content/diaspect/30/2/118.full.pdf
6. https://www.healthline.com/nutrition/best-weight-loss-fruits#section2
7. https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health#section3
8. https://www.medicalnewstoday.com/articles/321882#overview
9. https://buelearning.hkbu.edu.hk/pluginfile.php/1403604/mod_resource/content/1/diet%20and%20depressive.pdf/
10. https://buelearning.hkbu.edu.hk/pluginfile.php/1394397/mod_resource/content/1/psychology%20of%20eating%20disorders.pdf
11. https://www.vox.com/2016/4/6/11377158/bmi-flaws-tessa-embry
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
13. https://www.healthline.com/health/juice-fasting
14. https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
15. https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
16. https://www.shape.com/healthy-eating/diet-tips/potential-intermittent-fasting-benefits-not-worth-dieting-risks
17. https://centerfordiscovery.com/blog/the-dangers-of-intermittent-fasting/
18. https://www.healthline.com/nutrition/psmf-diet
19. https://spectrum.diabetesjournals.org/content/diaspect/30/2/118.full.pdf

Good health is the key to carrying out one’s functions in the society. Hindered with this vital property of life, maximizing one’s potential growth and questing for one’s personal objective would be a difficult endeavor (Importance of Good Health, 2017). May the aspect be on occupational success, socio-emotional space, or personality building, health touches the over-all well-being of a person. Despite this wholesome ideal, a surfacing problem called obesity is on the run in diminishing social functions. Facing the world with obesity can make a person’s life tough and unbearable. This complements Parsons’ (1951) assertion that “ill health impairs our ability to perform our roles in society, and if too many people are unhealthy, society’s functioning and stability suffer.” As an area of concern, obesity restricts several social, physical, and psychological facets of one’s health (Sahifa, 2013).

Obesity undermines the social aspect of a person’s well-being. While the world battles global hunger and malnutrition, a heightened concentration on a new global problem – obesity – has increased in the lens of international prevalence more than double since 1980 (Gonzales, 2012). Unfortunately, the global field is no prone to obesity and its bearings. Murray & Ng (2013) connoted in their study that nearly 30% or 2.1 billion of the world’s population is either obese or overweight. This interest has amplified as confining in overweight or obese status over time puts an individual at danger for many diseases and conditions (as cited in World Health Organization, 2011). With this, diseases lead to ill health and limit people from fully accomplishing their social roles and in turn give a relative low return or function to society (Parsons, 1951). Today, experts affirm that obesity is the chief contributor to chronic diseases worldwide (Gonzales, 2013). Not only does it affect increased risk for health problems but also it impacts the socio-emotional health of individuals. With a society favoring thin and fit-looking people, Sheehan (2010) affirms that the stigmatization poses barriers in social health through a meek social acceptance and discrimination which later involves emotional distresses such as anxiety and low self-esteem. Additionally, Weitz (2013) emphasized that a person with health-problems would necessitate receiving healthcare professional diagnosis and maintenance medicine, both requiring fiscal imbursement. As meant by Lee (2016), obesity is “wreaking fiscal havoc.” Consequently, this affects social functions as people’s budget diminish, their social spheres also subside, thus, reducing their social functionality and accessibility in the society.

Equally, obesity poses physical challenges along with its social barriers. Obesity has become a massive international adversity that has stipulated among states of affluent economies. However, the Philippines, a third-world country, appallingly experienced a hysterical trend in obesity rates. As of 2014, the Food and Nutrition Research Institute (FNRI) reported that the prevalence of obesity in the Philippines spiked from 5.2% to 6.8% while there were 23.6% on overweight rates as provided by the Asia Roundtable on Food Innovation for Improved Nutrition (Tacio, 2017). Not only does obesity impairs people of their social roles through emotional and economic movement but also it affects the physical well-being of individuals by posing additional health risks. Adair (2012) finds out in her study that there exists a dramatic trend in the number of cardiovascular diseases, Diabetes II, and Hypertension among Filipinos given obesity as a risk factor. With this, the physical health of an individual including a heightened morbidity and mortality rate with a depleting life expectancy value are synchronously intertwined (Djalalinia, 2015). Tacio (2017) further adds that Philippines tops 4th in the highest spender for obesity-related problems in an ASEAN report. The situation of obesity in the Philippines remains a worrying trend. In a study conducted by United Nation’s International Children’s Fund (UNICEF), a 400% spike of obesity prevalence was identified in Filipino children below 5 years old (Angara, 2017). There was also a change from 1% to 5% prevalence rate of obesity in the years 1992 to 2013, said Angara.

Locally, obesity demonstrates a worsening psychological dilemma among individuals. Due to a strike in its prevalence, obesity produces continuous health degradation due to existing unhealthy lifestyles residents take indifferently. As obesity become more invasive in the global and national context, a perception of “ordinariness” of this disease curdle into the urban center — Manila. This “ordinary” notion of obesity makes the mitigation difficult than ever. Aside the normalized view of people in obesity, psychological risk factors also emerge as one of obesity’s consequences. Winter (2009) explains that as primarily seen negatively by society, obese individuals often adopt and digest these views, hence, increasing mood and anxiety disorders. She also acknowledges obesity acquainted with frustration, uncomfortability, and loss of motivation. Imposed with these risks, the denizen in Malate area is subject to higher proneness to overweight and obesity. Thus, completing tasks as an individual-in-the-society becomes even slower and more burdensome.

As obesity and weight management issues remain untouched, living out functions in the society, allocating of income budgets, and promoting of an “ordinary” perception on obesity will all be worse and difficult. If this will persist, people will become unproductive, the community will have problems in its workforce, and essentially similar, the economy of the country will slacken, and if individuals cannot function customarily in their social roles, a need to change lifestyles and address common barriers in a healthy well-being must be intended to make them productive. In all aspects, obesity promises no significant return. Therefore, there is a consistent necessity to conduct an investigative profiling on facets of obesity and weight management for the situation to be understood and substantially mitigated.

Eyeing to ground the research on academically acknowledged accounts, the researchers reviewed related and relevant literature and studies in the field of inquiry. The current chapter is pronged into two headings. The first section reviews the literature on weight management framework and highlights the behavior modification in pursuit of obese-reduction. This heading also delves into the exploration of eating habits, activities, and genetics contextualized among obese individuals. The second heading of this chapter examines existing research studies concentrated on the varied perspectives on weight control and different obesity-promoting constraints. It, furthermore, explores the findings on current weight management practices.

Related Literature

Due to the escalating trend of obesity and weight-related complications, weight management has received considerable attention over the years (Franz, 2017). With this, a dense collection of information about weight maintenance has emerged. Amidst the said existence of the vast data and materials on this discourse, revisiting the several areas of concern on weight management in terms of its framework, diet, activity, family history and modification are noteworthy.

According to Wirtz (2004), obesity involves a multifactorial framework governed by interrelated systems. Indani (2012) indicated that obesity is the outcome of an imbalance in equation of energy intake exceeding energy expenditure. Hence, with elevated consumption of calories together with poor physical activity level, a surplus strike of energy is stored in the body as fat, attributing to obesity (NHS, 2016). While some fats are utilized and burned for physical exertions, Kafyulilo (2008) clarified that the remaining non-essential fats are deposited in cells. With long-term deposition, these fat cells replete oxygen and get inflamed, and thus, unable to carry its functions (Young, 2018). A biological principle called homeostasis, however, controls this series by maintaining a vital weight management concept – weight set point. Based on Fung (2016), this mechanism is the range where one’s body is optimally regulated. “If the weight drops below body set weight, compensatory mechanisms activate to raise it. (Fung, 2016). Affirmed by Indani (2012), this principle is associated with the usual eating habits of a person, and weight set point may be modified through sustained lifestyle changes. Despite being biologically programmed, Garine & Pollock (2013) asserts “our bodies are a natural environment while also being socially constituted.”

Energy consumption is one of the pertinent contributors to obesity. Hence, a set of eating habits deemed identifiable for obese individuals were classified altogether. With this, some sources indicate food intake as a social structure. In an article published by Health Direct (2018), a parallel relationship between obese individuals and unfavorable food options such as comfort eating, elevated desire for convenience dining, fast food resorting, and fruit and vegetable absence in the meal plan exists. Hawkes (2006) confirms that the growth of global market sprouted inexpensive food selections such as unhealthy food enterprises. This shift of food prices directly affects the people’s access to food as lower cost means increased meal frequency and expanded food portions, thus, influencing obesity conditions. In an article sourced from Harvard T.H. Chan School of Public Health (n.d.), careful diet has been demonstrated a clear association to obesogenic weight loss. This article also appeals a compelling theory about obese individuals being impended with consuming highly dense unhealthy food options. In a report from Youbeauty (2018), the publishers argue that the perception on skipping meals to reduce caloric intake are faulty in the perspective that it actually does the opposite. Considerably, when people skip a meal, they tend to reload excessively the next meal to fill the gap in the former meal. Dietary habits are considered as a socially-related significant component in obesity development as they are chronicled to the body’s energy intake.

Physical exertions are equally important as a constituent in minimizing obesity risks. Bodily activities are ascribed to energy expenditure, and compared to dietary habits which revolves on energy intake, physical activities are means of dismissing fat deposition. Human activities, therefore, are components inclined to obesity onset. Nutr (2000) provides a clear distinction that obese people are substantially less active than non-obese people. He further connotes that this circumstance may fluidly sustain or elevate even more the degree of obesity. Standardly, people require at least 2 days of vigorous work out a week; however, only 15% of the adults were meeting this requirement (MedBroadcast, n.d.). In an article based from Harvard T.H. Chan School of Public Health (n.d.), a reciprocity in an inactive community exhibiting complacent workforces, public transportation systems, and sedentary leisure time are also associated with rise in weight level. Among obese individuals, however, they happen to be inclined with an oddity in doing physical work since obese people experience quick weariness, abrupt joint pains, and sudden breathlessness. In all this, physical activities are associated with the social build of the environment.

Additionally, the genes of a person may also account in the development of obesity. While energy consumption and physical activities are primary contributions to this disease, an obesity susceptibility of 25-40% is due to genetics (Shetty & Shantaram, 2014). Obesity may vary from the interactions to the hereditary and environmental factors. Both genetic contribution and a person’s exposure to obesogenic environment may result to the development of obesity. An article from Universite Naval (n.d.) reports that families with obesity history are two to eight times more vulnerable to acquire obesity compared to families negative of obesity. With the gene’s capability to instruct body responses and processes, the tendencies to eat, inclination to sedentariness, and metabolic disposition are affected (Centers for Disease Control and Prevention, 2018). Hence, an obese parent who transmits an obesogenic gene to an offspring may also pass these traits. Hill (n.d.) reiterates that certain genes let bodies store more fat naturally. Herewith, Nielsen et. al (2015) demonstrates that a consistent pattern of obesity-related diseases is prevalent among obese individuals. With this, the individual acquiring the trait is then also highly inclined to develop obesity (National Institute of Diabetes and Digestive and Kidney Diseases, n.d.).

With energy input and output as well as family history primarily contributing to individual weight, Tsai and Fabricatore (2006) considered behavior modification as a significant component of weight management. While successful weight control does not entirely mean extreme weight loss, it does suggest that a modest amount credit greatly in minimizing the risks of obesity (Montesi et al., 2016). As pointed by Jasul and Sy (2011), diet and activity pattern modifications are interventions used to treat weight-related problems. Medical consultations also play a role in managing the weight as they pose adherence to disease maintenance. Taber (2014), however, asserts an emotive barrier in patient-doctor checkups. Kelly (2006) further explained that natural body urges affect eating patterns such as resorting to binge-eating to repress tediousness, sorrow, and annoyance. Based on Harvard T.H. Chan School of Public Health (n.d.), several available dietary habit alterations are being practiced worldwide. Some of the most common adjustments are changing meal frequency, portion size, and food component restriction. Additionally, Health Direct (2018) remarked working patterns, technological devices, and environment as motivations for engaging in physical activity. In fact, a study lead by Warwick Medical School shows a vital role of standing in a certain number of hours in fending cardiovascular risks (Mucklai, 2017).

Related Studies

As described by Grundy (1998), obesity is multifactorial disease which causes are still vague and coarsely correlated. Over years, a huge leap in its prevalence also demonstrated a hiking demand for it to be mitigated. In seeking to provide increment progress to the growing rate of obesity, several studies on obesity with regards to social circumstances, genetics, perceptions, intervention constraints, and socio-ecological factors developed as a way of grasping better understanding of the disease.

The prevalence of obesity as determined by genetics is still under study. While classical twin studies (where twin siblings are separated in different households) illustrates a consistent biological adherence, environmental contribution accounts 70% of the susceptibility to obesity (Rahilly & Farooqi, 2005). A case of this point, previously explained by Zlot et al. (2007), states that there is not enough research to be specific for genes playing a major role for the individual’s susceptibility. Nevertheless, according to Richard (n.d.), there is a higher risk of obesity or adiposity for the predecessors with a family history of obesity compared to another individual without the disease’s family record. Whether a person has a healthy weight or not, the rate of weight gain increases within age; this process could also be associated by genetic information. It was also stated that there are attainable cases of genetic mutation that is connected to obesity and called the obesity “gene”. Possessing this specific obesity phenotype, one can be obese or not, depending on the environment and the lifestyle this person practices daily including eating habits, energy expenditure, the state of metabolism, and mental health to practice and motivate one’s self in proper weight management. Therefore, while genetics influence obesity, even without this of genetic mutation, a person can be obese due to obesogenic environmental factors and physical activities.

As part of the environmental condition, social stigma impedes low recognition of obesity and low weight management practice according to sources. A prevalence study which was custom-made to provide a thorough review of obesity as a disease explained obesity as an exceedingly stigmatized disease springing from individual choices (Kyle, 2016). It, furthermore, reports the dominant view of the public on obesity manifested through ‘fat shaming’. Although widely recognized as a risky condition associated with various other diseases, obesity is found to be overestimated in terms of body image as concluded by a face-to-face random sampling study conducted by Curtice (n.d.). The same research also noted that the high prevalence and exposure of obesity in the community institutes a low precaution level amongst obese and non-obese individuals. In addition, Owens (2003; as cited in Agrawal, 2015) identifies that obese individuals are associated with inanity, idleness, lack of interest, and emotional problem. A significant study from Rettner (2013) supposed individuals perceiving household works as exercise tend to become heavier. The presence of these social view on obesity may raise impediments in adopting a healthier weight maintenance attitude, Puhl and Hueur (2010) implored. Through a questionnaire instrumentation, a study conducted by Puhl and Brownell (2012) found that recognizing approaches to improve parental, spousal, and relative disposition is a substantial effort to diminish this bias in the community.

A focus on the different barriers and constraints on weight management practices also contributes a large section of the data available from research studies. In a cohort study conducted by Sturm and Datar (2005), researchers merged individual-level data based in food pricing and area considerations. The research demonstrated that low vegetable price predicts low weight gain fluctuating the BMI. Affenito et al. (2012), in a contextualized research study, argues that concentration of food markets and outlets are lineated to obesity food selection. Socio-ecological factors were also pointed by Salis & Glanz (2009; as cited in Chan & Woo, 2010) in their large-scale national survey study. The results show that transportation systems diminish activity levels whiles recreation facilities and parks promote physical activity. In Power & Parsons (2000; as cited in Cawley, 2011), financial status was highlighted as one of the steadiest indicators of adult obesity. A low socioeconomic status attributes to poor access of obesity-restricting food in contrast to energy-dense and low quality food (Drenowski, 2004). Herewith, Johnson (2016), access in entertaining contents, which is availed through fiscal power, allows viewers to sit for long hours, engage in long “screen times,” and feel rested. As suggested by Macdiarmid et al. (2012), they found out that parental influences such as parental food choices and their knowledge about it, have a persistent association and affiliation with obesity. Comparatively, Parra et al. (2011) conducted a cross-sectional phone survey which shows car ownership as made possible by higher incoming household is being linearly related with reduced physical activity.

Provided that certain constraints emerge due to different socio-ecological factors, a collection of researches supports that people have developed distinct and combinatoric weight management strategies. A notable strategy in weight management is largely attributed to diet techniques such low-carb diet and low-fat diet. Amidst an interchangeable definition, Hu et al. (2012) points out the key differences between weight loss and fat loss having made a gap in weight management. In view of diets, a meta-analysis clinical trial study of Hu has shown that low carbohydrate diet comes more efficient in terms of achieving weight loss. Hoque (2016) further emphasized sensible dieting techniques like following strict meal schedule, location-specific meal consumption, and snacking withdrawal. This descriptive statistical study implores having a positive parental reinforcement in developing weight management patterns among children. According to Reina et al. (2010), two concepts arose from 7 focus group discussion – home-based and health provider exercise programs. From their study, it was illustrated that patients have higher compliance and substantial yield in home-based exercise but only when motivated and monitored consistently by health providers. Brownell and Kramer (1994; as cited in National Academy of Sciences, 2003) comprehensively includes different weight modification movement centered on medicinal uptake, nutrition counselling and education, and environmental management.

From the presented review of related literature and research studies, the current chapter demonstrates that an examination and analysis on weight maintenance framework, eating habits, activities, and weight management including diverse perspectives, barriers, and practices are recognized and available in several accounts. A collection of research study illustrates that food selection is a steady obesity-promoting determinant. On the other hand, some papers explain the relativity of a reduced physical activity with obese individuals. Consistent literatures about behavior modification as a dependent variable to the environment are also presented in the chapter. In these reviews, some of the emerging themes were based on accessibility to high quality food which are seemingly costlier and ownership of different labor-saving devices or technologies. Research studies on societal perspective in relation to low attention level of individuals found that obesity is highly stigmatized, and therefore, also highly denied. A series of studies regarding this link the high rate of prevalence to flatter precaution value. Also, still in the midst of further scrutiny is the role of genetics in the development of obesity. Latter in the current chapter, studies involving the barriers such as food prices, area considerations, transportation, and food diversity are concentrated on. Lastly, studies about common practices in weight management were presented. While most literature and studies presented a linear relationship with a certain variable, they do not present the relationship between other factors. From these, a gap emerges as these relationships focuses on a simplistic explanation of obesity weight management using only one aspect of obesity. Moreover, no research study focused on the locality of Malate, Manila is presently available in the literature review. Hence, additional research is necessary to give adequate clarification as to how the presented variables interact and coincide with one another and locally administer new information regarding obesity. This is imperative, for this is an interest on understanding the coping ways different individuals with different circumstances engage with in the weight management endeavor to combat obesity.

Introduction

Obesity is defined as excess fat on the human body. Obesity is measured using Body Mass Index (BMI) which is calculated by dividing weight (kg) by height squared (m^2). It is classified as between the rage of 25 and 30kg/m^2 on the BMI scale. Dyslipidemia, diabetes, hyperglycemia and cardiovascular diseases are all associated with high body fat levels. Globally, 1.3 billion people are classified as being either overweight or obese, which is an excessively high number and it needs to be reduced (Oussaada et al., 2019).

In relation to the Survey of Lifestyle, Attitudes and Nutrition in Ireland (SLAN, 2007) which consisted of face-to-face interviews of 10,000 participants. 967 adults took part in assessing their BMI, this was a very small proportion of participants and therefore the results do not give a reliable insight into the obesity levels as Ireland as a whole. From the data collected 25% of the population were classified as obese with 24% being men and 26% being females (Morgan et al., 2007, p.6). This is a high level of obesity for such a small county and for this reason this literate review was conducted in order to highlight the relative benefits of PA and diet in regard to obesity both in Ireland and abroad.

This literature review is targeted at assessing the information available on the benefits of PA and a healthy diet in reducing obesity levels and attempting to decrease the populations affected by this disease.

Main Content

Janssen et al., 2004 conducted research into the relationship between PA and diet with overweight and obesity. The results from the Health Behavioural in School-Aged Children Survey (HBSC) was required in order to get an appropriate sample of 11-16 year olds to be used in this study and to assess the desired fields. The HBSC is a cross-sectional study focused on youth behaviours and health. It has been implemented in 35 countries and the Canadian version was used for this study (Currie et al.,2004). The study undertaken by Janssen et al., 2004 included 5890 participants and their requirements such as height and weight were self-reported. Participants with a BMI of greater than 30kg/m^2 were categorized as obese. The participants were asked how regularly they eat certain healthy and unhealthy foods. PA levels were also questioned regarding if they reached 60 minutes of PA throughout a day(s) during the week. 31.7% of obese participants ate fruit daily compared to 36.3% of participants that were normal weight. There was no increase in the likelihood of obesity in relation to soft drink consumption with 36% of those classified as obese consuming soft drinks daily in comparison to 26.6% of normal weight individuals. Boys with a high consumption of potato chips and cake were less likely to be overweight or obese, similarly girls with a high intake of cakes and pastries were less likely to have a high BMI.

Overall, high PA levels were associated with low body weight. 28.5% of obese participants were active on one or less days of the week compared to 13.6% of those with a normal weight. No substantial affiliation existed between obesity and diet however, high PA levels resulted in low BMI compared to obese individuals who had low PA levels (Janssen et al., 2004).

Limitations

The data included in this study used self-reported heights and weights in order to calculate BMI for the participants. The amounts of foods eaten and levels of PA in the week was also self- reported by the participants, this raises questions about the validity of the study (Strauss et al., 1999). This report was provided on science direct which is a reliable database.

In a similar study, Winkvist et al., 2016 undertook an assessment of the diet, activity levels and obesity in 15-year olds in Western Sweden. This investigation consisted of 11,222 participants which was just under double the Janssen et al., 2004 total participant number. The Regional Ethics Committee granted ethical approval for the study, there was no mention of ethical approval in the first study. The questionnaire consisted of a variety of categories including their diet and PA levels, which will be the focus of this study. Height and weight measurements were self-reported and used to calculate BMI which was also similar to the first study. Portion size estimates were required as part of this study along with frequency of food intake. In relation to the recommended fruit and vegetable intake, girls had a higher chance of meeting this (49.5%) compared to boys (34.4%). Boys tended to be more physically active (64.3%) compared to girls (60.3%). When BMI was calculated for both genders 2.4% were classified as obese, with boys being the more prevalent sex. A bivariate test on the study was conducted which indicated that there was a 20% increase in the likelihood of overweight or obesity if a diet low in vegetables was consumed.

A diet low in vegetables indicated that there was a 20% increase in the likelihood of overweight and obesity after a bivariate test on the data was conducted. A lifestyle low in PA revealed that there was an increase in the chances of being obese (Winkvist et al., 2016)

This study consisted of self-reported data by means of a lifestyle questionnaire, which may lead in speculation of the reliability of the data. Portion sizes when reporting food intake which lead to the data being more accurate to studies that did not use this method. It was subjective to 15-year olds, which does not portray a wide insight into adolescent behaviours. However, the participant number was large which did give a detailed view of 15-year olds in Western Sweden and lead to a greater strength in study design. This can be used as a format to compare to other studies with adolescent same age group in different countries. Nutritional Journal… Cross-sectional

Mei et al., 2016 undertook a study to examine papers of Random Control Trials on primary school children. The interventions included were to investigate PA and BMI scores in comparison to a control group where no PA was required, 18 studies were included in the meta-analysis. The PA interventions were classified into less or greater then 100 minutes per week and the duration of the total intervention which varied from 1-2 years or greater than 2 years. Nutrition and diet were included in some of the interventions.

Overall, there was a 2.3kg/m^2 difference in BMI between the PA intervention group and the control group. Standardized Mean Difference (SMD) and a confidence interval of 90% was calculated throughout the study on the data. The group that participated in 30-100 minutes of PA received a SMD of 0.22 in contrast to 0.18 for completing over 100 minutes of exercise. There was a 0.19 kg/m^2 difference in BMI when a 2-year PA intervention took place.

Surprisingly, the group that took part in less than 100 minutes of PA reduced their BMI greater than the group that took part in over 100 minutes of PA, which was the opposite to the predicted results (Mei et al., 2016).

Racasens et al., 2019 investigated randomized control PA and nutrition intervention. A 2 year intervention took place in 2006-2008 which advertised the PA and diet, this was part of the AVall project (Llarggues et al., 2011). The 509 participants were primary school children born in the year 2000. The benefits of PA and healthy diet were advertised to students. Equipment was given to the intervention group to increase their PA levels and also positive guides on healthy eating was also given. Every week 3 hours were allocated to increase knowledge of living a healthy lifestyle through diet and exercise, throughout the 2 years. A control was used for means of comparison, where no PA or nutritional guidance was given. In 2006 data was obtained from 122 students from the control group and 156 from the intervention group.

Results were compared in relation to BMI that was recorded from the beginning of the trial to the BMI recorder in 2016. In 2006 the mean BMI was 16.4kn/m^2 this increased to 22.5kg/m^2 IN 2016, which was a 6.1kg/m^2 increase. The intervention group increased by 5.4kg/m^2 to over the 8 years from 16.9kg/m^2 to 22.3kg/m^2. BMI values were used to calculate weight statuses of the student over the 8 years. In the control group in 2006 the number of students classified as overweight or obese was 22.2% which increased to 27.9% in 2016. In relation to the intervention group 25.6% of the group were overweight or obese this decreased by 4.4% in 2016 to 21.2%. Participation in after school PA increased by 11% in the intervention group from 2006 to 2016 (Recasens at al., 2019).

This study consisted of an 8-year follow-up, providing a reliable insight into the long-term effects of the study. There was a small group of participants included in the study which does nit provide very reliable results. The intervention group at the start of the study had a higher BMI than the control group which was not ideal for the basis of the data. A high number of participants did not complete the follow up, which was a disadvantage to the study therefore decreasing numbers more. The teachers in the school had to be educated and trained in PA and nutrition in order to teach the students correctly.

In order to assess the impacts that PA causes to overweight and obese people, Kim et al., 2017 undertook an investigation to assess studies on these factors. A series of interventions were investigated to of aerobic exercise (AE) a 1.6kg decrease was found in body weight and a 2.2cm reduction in waist circumference. In relation to 12-month AE interventions a 1.7kg decrease in body weight was calculated and a 1.95cm reduction in waist circumference was identified (Thorogood et al., 2011). This shows how effective AE is in reducing body weight in obese populations, this PA needs to be continued after the intervention in order to maintain the weight loss. Willis et al., 2012 conducted interventions of AE and resistance training (RT) combined AE and RT displayed reductions in body weight in comparison to the RT group.

In conclusion, AE is an effective way of reducing body weight. RT does not reduce body weight however it improves body proportions by increasing muscle mass (Kin et al., 2017).

Burke et al., 2012 completed a 6-month Randomized Control Trial involving overweight 60 to 70 year olds. An intervention group was established with 248 participants. This group received information relating to PA and diet in the form of a booklet aimed at encouraging participants to improve on these aspects. They were also given equipment in order to increase their PA participation. The control group were asked to complete questionnaires at the same time as the intervention group. BMI and Waist to Hip Ratio (WHR) were self-reported at the beginning and end of the trial. No significant improvements were seen at the end of the 6 months in relation to BMI, however a 2.11cm reduction in WHR was observed in the intervention in contrast to the control group.

A small group of participants were included in this study which reduces the strength behind the study. The data recorded was self-reported which questions its validity. This report was provided on science direct which is a reliable database.

Summary

To summarise, it is evident from the discussed literature above that PA and diet both are effective at reducing overweight or obesity levels. The studies included incorporate different age groups- both young and old to see that any aged individual can benefit from a lifestyle high in PA and consume a balanced diet. The literature also includes studies from a variety of countries so that the data reported is not subjective. Meta-analysis and Randomized Control Trials are included in order to get a greater insight into the different approaches used to test the evidence behind the impacts PA and diet have on obesity.

Bibliography

1. Oussaads, S., van Galen, K., Cooiman, M., Kleinendorst, L., Hazebroek, E., van Haelst, M., Horst, K. and Serlie, M. (2019) The Pathogenesis of Obesity. Elsevier, 92 (1), pp.26-36.
2. Morgan, K., McGee, H., Watson, D., Perry, I., Barry, M., Shelly, E., Harrington, J., Molcho, M., Layte, R., Tully, N., van Lente, E., Ward, M., Lutomski, J., Conroy, R. and Brugha, R. (2007) Survey of Lifestyle, Attitudes and Nutrition in Ireland. Main Report. Dublin: Department of Health and Children. Available at: https://epubs.rcsi.ie/cgi/viewcontent.cgi?article=1002&context=psycholrep [Accessed 3 March 2019].
3. Janssen, I., Katzmarzyk, P., Boyce, W., King, M. and Pickett, W. (2004) Overweight and Obesity in Canadian Adolescents and their Associations with Dietary Habits and Physical Activity Patterns. Journal of Adolescent Health, 35(5), pp.360-367.
4. Strauss, R. (1999) Comparison of measured and self-reported weight and height in a cross-sectional sample of young adolescents. International Journal of Obesity and Related Metabolic Disorders, 23(1), pp.904-908.
5. Winkvist, A., Hulten, B., Kim, J., Johansson, I., Taren, K., Brisman, J. and Forslund, H. (2016) Dietary intake, leisure time activities and obesity among adolescents in Western Sweden: a cross-sectional study. Nutrition Journal, 15(41), pp.1-12.
6. Mei, H., Xiong, Y., Xie, S., Guo, S., Li, Y., Guo, B. and Zhang, J., (2016) The impact of long-term school based physical activity interventions on body mass index of primary school children- a mets7a analysis of randomized control trials. BMC Public Health, 16(1), pp.1-12.
7. Recasens, A., Xicola- Gormina, E., Manresa, J., Ullmo, P., Jensen, B., Franco, R., Suarez, A., Nadal, A., Vila, M., Recasens, I ., Perez, M., Castell, C. and Llargues, E. (2019) Impact of school-based nutrition and physical activity intervention on body mass index eight years after cessation of randomized control trial (AVall study). Clinical Nutrition.
8. Kim, B., Choi, D., Jung, C., Kang, S., Mok, J. and Kim, C. (2017) Obesity and Physical Activity. Journal of Obesity and Metabolic Syndrome, 26(1), pp.15-22.
9. Thorogood, A., Motillo, S., Shimony, A., Fillion, K., Joesph, L., Genest, J., Pilote, L., Poirier, P., Schiffrin, E. and Eisenberg, M. (2011) Isolated Aerobic Exercise and Weight loss: A systematic Review and Meta-Anlysis of Randomized Control Trials. The Americal Journal of Medicine, 124(8), pp.747-755.
10. Willis, L., Stentz, C., Bateman, L., Shields, A., Pinez, L., Ba;es, L., Houmard, J. and Kraus, W. (2012) Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12), pp.1831-1837.

Teenagers need to stop our addiction to an unhealthy lifestyle due to the fact that an unhealthy lifestyle can cause diseases. In order to live a stronger life we need to quit our addiction to eating unhealthily and give up unhealthy habits. A healthy lifestyle is important to maintain a strong life. As teenagers we prefer to take care of ourselves. Whatever teenegers do, we think our actions are the best for us. Some teenegers maintain stay hungry to lose weight just because they will get fat but they don’t think about this is the body where they need to stay and need to take care of it. According to the World Health Organization (WHO) articles “Lifestyle Modification: Break these 8 unhealthy habits to live stronger” by Amit Malware and “13 Things You Should Give Up If You Want To Be Successful” by Jim Rohn provide insightful information as to how young people can improve our lives.

A healthy lifestyle is a little difficult to maintain a diet plan when it’s an unhealthy lifestyle which is easy to do. In order to live a healthy lifestyle teenegers can make time management about nutrition to avoid all the calories of food which harm us. In our everyday life we eat high sugar foods which increase kidney disease risk and high blood sugar. Why not try nutrition, which will help us develop our mental and physical health? According to the WHO “A healthy lifestyle is a way of living that lowers the risk of being seriously ill or dying early.” Decreasing one’s risk of illness can help you live a happy life. Illness can happen to anyone, regardless of lifestyle. While living an unhealthy lifestyle can increase your odds of getting sick it is by no means the only factor or even always the most prominent factor. Now all adults regarding why they didn’t do it before. It’s time for us to get rid of habits which affect us before it gets too late.

Teenagers at this age have more danger of having unhealthy physical lifestyles because rare teenagers go out for exercising and others are sitting in front of video games. As teenagers know it is important to play video games and as young adults we always prefer to play video games, however sitting in one place that can affect our health can lead teenagers to be overweight and continue to be overweight as young adults. It’s better for us to keep time management when to do what. In the article “Lifestyle Modification: Break these 8 unhealthy habits to live stronger” by Amit Malware stated “A whole world is facing a health crisis, from lifestyle diseases to malnutrition”. Most people have health crises because they can’t eat healthy food.

Health is the place where we want to live our life. If we start to damage this body we may not become success. People think life is too short and they like to do anything they want with they’re health later they end up running. People are getting obese for not exercising. Teenagers are not getting enough sleep. “13 Things You Should Give Up If You Want To Be Successful” by Jim Rohn cited “Take care of your body. It’s the only place you have to live.” For the people who are exercising they need to eat healthy food so they’re body can fit and will make you strong.

In my opinion teenager girls all like to diet rather than eating healthy food. They decided to remain not to eat healthy. They think this helps them to remain fit, however they don’t recognize this can affect their digest system later. Young teeneger all prefer to be fit for that they want to do exercise on time to keep track of our health diet plan. Make time management for every single scheduled what you want to do or what you prefer to eat. Get sufficient sleep to remain healthy.

Managing a healthy diet means you’re indulging in a colorful array of fruits, vegetables, lean protein, good fats, and starches, which play two very crucial roles: providing you with the energy you need to stay active all day, as well as providing you with the nutrients you need for healthy development and growth, no matter what age you are. It also means you’re letting go of the foods that contain high amounts of processed sugars and salt, as well as trans and saturated fats, which could be hard to do sometimes. But when the cravings hit, it’s important to remember the reason why you started following a healthy lifestyle in the first place. Here are five reasons to remind you of the perks of following a healthy diet.

The first is maintaining weight loss. Losing weight and keeping it off requires sticking to a wholesome diet that doesn’t include any processed foods. This helps you stay within your calorie limit without having to constantly count calories, which makes the whole process of eating healthy so mundane. The good news is it’s easy to know what to eat when you’re already picking from an assortment of hearty foods. Plus, you can determine your individual’s calorie daily intake through these dietary guidelines published by the US government. Reaching your ideal weight means you’re reducing the risk of chronic diseases, such as diabetes, heart disease, high blood pressure, cholesterol levels, and even some types of cancer.

Moreover, a healthy diet makes teeth and bones stronger. Any well-balanced, healthy diet contains its fair share of both calcium and magnesium. These two minerals together help protect bones from the inside out, helping prevent brittle bones, bone loss, and osteoarthritis.

It is a fact that following a healthy diet improves mood. Research shows there’s a definite connection between mood and what you eat. For example, a diet high in refined carbohydrates and processed sugars, such as white bread, soft drinks, junk food, and cakes, could exacerbate symptoms of depression and low energy. On the other hand, a diet rich in vegetables, fruits, lean protein, and whole carbohydrates can help boost the release of ‘feel good hormones’ such as dopamine and norepinephrine, which are known for their ability to increase motivation, energy levels, and concentration, while giving you the feeling of euphoria and bliss.

As you know, with age, our brain cells tend to lose their youth and vigor. But with a healthy diet, you can protect yourself against symptoms of dementia and cognitive decline. Certain foods were found to be extremely helpful in counteracting these negative effects in a study carried out in 2015. These foods were mainly those rich in vitamin D, C, E, and B-group, mainly B6 and B12, as well as omega-3 fatty acids that are well known for their ability to improve brain function in those who suffer from brain fog, memory problems, along with several other cognitive impairments.

And finally, a healthy diet improves the quality of sleep. Knowing what to eat is just as important as knowing when to eat it. Eating right before bedtime is one of the detrimental factors that can send your sleep pattern into chaos. Others include sleep apnea, anxiety, certain medications, smoking and alcohol, and of course, bad eating habits, which can have a negative effect on the quality of your sleep. And it quickly turns into a cycle of not getting enough sleep, then waking up the next day cranky and tired only to crave fatty foods all day long, which leads to more nights of poor sleep.

In summary, following a healthy diet has many benefits that have been discussed in this paper. It’s important to note that a healthy diet goes hand in hand with regular, moderate exercise each week. Together, these two elements help support a healthy, well-balanced lifestyle to promote physical, mental, and emotional health for years to come.