DIET FOOD AND LOW CALORIES 14
DietFood and Low Calories Food
Differentcommunities have varying tastes and preference for meals that areaccepted by many as their favorite. There is an increasing debate onwhat type of meal is essential for overweight and less overweightindividuals in maintaining their body fitness without any healthrisk. Diet food, calorie food and exercises are essential elementsfor people who intend to lose weight or maintain their body fitness.This research paper explores the nutrition and lifestyle practicesthat such individuals should adapt. Focus is also directed at theinfluence of diet food and low calorie food on individuals’ generalhealth and fitness making some recommendations regarding the mealthat ought to be considered. This paper adopts a qualitative analysisof literature of past studies regarding dieting and obesity. Thestudy indicates that obese individuals need to follow good diets thathave low calorie, fat and sugar content as well as practicing goodlifestyle habits as a way of losing weight.
BackgroundThereare various types of foods preference and tastes among differentcommunities and societies. These foods come in different caloriescontent depending on preparation and mix. While particular foodpromotes good health and body fitness, some food and diets lead toharmful effects on the body by increasing sugar and fat levels thatconsequently predispose individuals to complexities of obesity. Assuch, good knowledge of diet and food is essential in maintaining ahealthy body. Diet food, low calorie food and change in lifestylesare essential elements for obese individuals who wish to lose weight,keep their body fit and healthy. ‘Dietfood’refers to food that has been altered in accordance to a particularrecipe these foods are good for people who want to change their bodythrough weight loss. The process requires selecting the bestalternative low energy food substitute with high food energyingredients. ‘Lowcalorie food’are foods that contain less than 1,200 calories or less per day.These foods (lowcalorie)are taken to create energy deficit and lower body mass. In most casesdiet food is processed by replacing foods with high sugar contentwith sugar substitutes for instance, rather than flying food, bakingmethod could be used to reduce food energy while in some cases lowfat ingredients could be used to replace high energy foods (Pirozzo,2002). Food‘energy’refers to foods that provide the body with energy for body functionsand other activities energy foods are high in calorie.These foods include the carbohydrates, sugars and fats. High intakeof ‘energy’ foods leads to obesity.ObesityObesityrefers to a medical condition in which excess fats accumulates in anindividual’s body which later has negative effects on health.Individuals are considered obese if their body mass index exceeds30kg/meter squared in broader terms obesity refers to individualswho are overweight and have excess fats in their body. Obesity is aprevalent disorder in the 21stcentury in many societies globally. In the United States, obesity isthe leading cause of death, disability and increased health carecosts. Obesityis one of the prevalent lifestyle and health problems in the worldpopulations today. However, the distribution of the trends betweenand within countries in most developed and developing countries thetrend in obesity is rising each day due to number improved technologyand development leading to less activity work and much junk foodconsumption. Obesity, just like its effect diabetes is prevalentamong the affluent and members of high social economic class andthose living in urban areas in developing countries. As income riseswithin families and urbanization, intake of high fat and animalproducts have replaced the traditional cuisines. This homogenizationand westernization has led to increased energy intake (Strychar,2006).However,in affluent and developed countries, obesity is associated withmembers of lower social economic class and is common among theadolescents (Howardet al. 2006).Studies indicate that,increased abdominal fats pose more health risks than fats around thehips. Ideally, obesity is associated with lifestyle and nutritiontransition increased urbanization, westernization and mechanizationhas led to changes in diet to docile lifestyle and high dense foods.The resultant effect is that, even children have become prone to thisdietary problem, life expectancy has increased and the traditionalnutritional and infectious diseases are now replaced by obesity. Obesityhas become a chronic, fatal and prevalent problem due to bad eatinghabits and lifestyles. Changes in activity and diet are the leadcauses of obesity. People are eating foods high in calories but lesshealthy foods eating more calories than the required 1200 per day.One of this habit is eating or snaking frequently which increasesenergy food intakes in the body, however studies have not ascertainedthis cause but it is a probable cause of obesity in some cases(Samahaet al. 2003). Theseeating habits (eating more extra calories) combined with low physicalactivity lead to obesity which predisposes individuals to Healthrisks. Obesityis associated with many health risks mortality rate is directlyrelated to body mass index increase. Studies done on the UnitedStates women have revealed that, most deaths result from individualswith a BMI more than 29kg/meter squared. Type 2 diabetes is prevalentamong individuals with high BMI with a body mass index of >25kg/m2 the risk of type 2 diabetes is high (relative risk is high).High level of BMI leads to high blood pleasure, high cholesterol andhypertension all which leads to coronary diseases and eventuallystroke which is associated with obesity and high weight gain(Andersonet al. 2001).Inaddition, high BMI leads to gallstones in the bladder, cancer hasalso been found to result from these effects as well as gout,obstetric, sleep apnoea and surgical complications. Obesity is notonly a nutritional problem but there are other factors such asbehaviors and host factors which lead to obesity. Obesity has provedto be a great challenge in the modern world and in particularpresenting a puzzle to many nutritionist and medics particularlybecause of modern day factors which has led to erosion of traditionalfoods, poor nutritional intakes and passive lifestyles. Obesity isassociated with many health effects which if unchecked leads to earlydeath. Therefore, individuals need to take elaborate measures innutrition planning to limit intake of junk food, high energy foodsand saturated fats (Strychar,2006).ARGUMENTBadways to diet Examples of diets that haveserious side effectsIntakeof saturated fats leads to rise in LDL cholesterol level according toseveral studies and is also correlated to high risks of heartdisease. In addition, diets that have high fats are known to holdhigh levels of unacceptable fats especially from tropical oils andanimal products. All fats have saturated fats which form fatty acidsonce digested (Pirozzo,2002).For example, a person who consumes 20% of saturated fats needs 7% ofsaturated fats calorie to set total fat calories at 35%. As suchindividuals are recommended by health practitioners to limit theirfat consumption to 35%. Low fats have been found to lower the totalLDL cholesterol, but a surge intake of carbohydrates leads to hightriglycerides (Sternet al. 2004).In this case, saturated and cholesterol rich fats should be avoidedas they predispose individuals to overweight and heart disease. Fathas content of nine calories in a gram unlike carbohydrates and theproteins which provide four calories in a gram (Pirozzo,2002).Low carbohydrate diet has a relative high fats and proteins and cansometimes inhibit intake of carbohydrates (ketosis).Consuminglarge amounts of calories and been inactive leads to high weight gainas well as predisposing individuals to health problems. Whenindividuals exceed the intake of calories in the bodies than the bodycan use, such calories are stored as excess fats which leads tooverweight and obesity. As such less calorie intake combined withphysical activities helps in achieving a healthier weight (Andersonet al. 2001).Decline in vegetable and other low calorie foods has led to overconsumption of processed grain which is a great predisposes ofobesity. Individualsneed to gauge on what they eat depending on their body size andamount of exercises done. Individuals who are physically active needmore calories while individuals who are home bound require lowcalories consumption. A healthy diet is more than eating right amountof foods and including a wide variety of foods to get all thenutrients needed. In addition, foods that are high in sugar and fatcontent should be avoided as they lead to more calories gain in thebody (Pirozzo,2002).It is therefore, important for individuals to make right choices onthe type of drinks and food eaten. Studiesindicate that there exists a direct correlation on obesity and highdietary intakes in carbohydrates and fats in populations that haveadapted to westernized dietary. It has also been shown the foods withhigh fat content are less satiating compared to foods with highcarbohydrates content. Sugary foods have high content of fat andcarbohydrates which leads to increased calories in the body apossible cause of obesityamong individuals (Samahaet al. 2003).Theenvironment in which individuals lives combined with other complexfactors such as individuals behaviors have been found to causeobesity. Micro-environments such as school, workplace and fast jointfood outlet, physical inactivity and increasing reliance on machines,inactive recreation and entertainments lifestyles leads to obesity.Social economic circumstances (as measured according to level ofeducation and income leads to probability of being obese affluentfamilies have higher chances of been obese compared to individualsof low social economic status (Strychar,2006).Itis argued that, increased frequency of snacking produces mixedresults in some cases it leads to weight loss while in other cases(especially frequent high density food intakes) may lead to obesity.Another habit that predisposes individuals to obesity is restrainedeating and dieting. Furthermore, individuals who eat outside moreoften have been found to result to high chance of obesity. Foodprepared away from home, has higher energy content, saturated fats,cholesterol, sodium and total fats with less fiber, overall the dietprepared away from home usually have poor nutritional content (Howardet al. 2006).There is considerable evidence on this assumption although variationmay be evident from country to country. Drinksthat have high calories should be avoided as they have high sugar orfat contents. Sweetened drinks have high sugar contents which hashigh energy intake. Prepackaged and ready to eat food bought ingroceries have been found to cause obesity just like snacks due topresence of high carbohydrates and fats. These pre-packaged foodshave high portions of energy intakes just like snacks or foodprepared away from home. Examples of diets that onlysucceed in temporary weight lossWhendieting is proposed on overweight people as a way of reducing theirweight, it has the reverse effect of leading to weight gainindividuals are at risk of overeating after dieting cycles. Very lowcalories (VLDC), is applicable where urgent weight loss is needed onthe patient and usually, the health care practitioners recommended itfor individuals with body mass index (BMI) of 20-30. Obese and lessobese individuals who need to shed off some body mass can use thepopular four day cycle in which 200 calories are taken in the firstday, 400 in the second, 600 in the third day and 800 in the fourthdays respectively with a total fasting at the end of the cycle.
Goodways to diet
Peoplewho are very overweight need to change their eating habits andexercise if they want to avoid serious health problems and keep theirweight low. Knowledge of calorie content is important in achieving ahealthy weight, constant track on the amount of calories takenensures that we limit over consumption of food. Dieting is verycritical in regulating and maintaining the desired body weight andhealth. It involves a combination of physical exercises and lowcalorie intake in the body in order to check on obesity. Throughdieting individuals are able reduce weight by substituting theirmeals with low fat, low calorie, low carbohydrates and very lowcalorie intakes. In addition, drinking sufficient water is essentialin detoxification and eliminating excess fats, junk foods and fastfoods should be avoided at all cost (Stern et al.2004).
Studiesindicate that individuals who diet are able to regain their weightlost after dieting regardless of the exercise or diet program. Thestudies further indicate that assessment of individuals who havedieted for two years tended to regain more weight than prior dieting.These studies presuppose that dieting does not result intosustainable healthy values and weight loss in many people(Sternet al. 2004).However, other studies found that individuals with average body sizemaintained weight loss after a period of dieting. It has also beenfound that, healthy individuals who practice diet could be prone tofatal effects. Dietingis one aspect of maintaining a fit and healthy body however, besidesproper nutrition, change in lifestyle aspects is critical inenhancing a healthy body. Obesity problem is not caused by fast foodsonly, rather individual’s lifestyle habits such as lack of bodyexercises increases their vulnerability to obesity. Different mealshave different nutritional contents and the role they play in thehuman body. It is important for individuals to have proper diet planand knowledge in balancing the nutritional content of food with theirbody requirement (Fosteret al. 2003).The percentage of carbohydrates and fat intake in the body has beenan area of concern to health nutritionist in causing obesity. Thereexists substantial evidence of bias in measuring dietary intake incarbohydrates, fats and obesity. Bestways to change their eating habits Examples of healthy foods andfood preparationInmost cases diet food is processed by replacing foods with high sugarcontent with sugar substitutes for instance, rather than flyingfood, baking method could be used to reduce food energy while in somecases low fat ingredients could be used to replace high energy foods(Pirozzo,2002). Grillingor boiling meat rather than frying it, swapping chesses sauces withvegetable , meat or fish sauces and eating wholesome grains andcereals (Howardet al. 2006).Individuals should eat food prepared at home as opposed to eating outin the fast food restaurants or prepackaged foods.Importanttips in getting good intake of calorie per meal are swapping allsugary, alcoholic and fizzy drinks with soft or low fat drinks (lemonwater). Another important tip is swapping cakes with malt loaves,read food labels in order to choose food with the right calorie.Overweight and less overweight individuals need to have low calorieintake in order to manage their weight. Low calorie meals facilitatesburning of excessive fasts in the body, while increased intake ofvegetables (low in calorie content) has positive effect in enhancingweight loss on obese people. Examples of diets recommendedby doctorsLowcalorie leads to loss of 500-1000 calories in a day which translatesto 0.5-1kg weight loss per week. Low fat diets means that individualsshould reduce the amount of fat in their diet, this in turns reducesthe amount of calorie these foods involve NCEP I & II or salad.Diets in these cases involve the weight watchers and DASH diets.Reliable empirical studies indicate that consumption of low caloriediets lowers the body mass in 3-12months by 8 %. Low fat food intakesreduce the amount of calories. In young children, breast feeding isknown to lower prevalence of obesity, although other factorspredispose children to obesity. Verylow calories (VLDC), provides the body with 200-800 calories ofenergy per day they are very essential in limiting carbohydrates andfat calories but enhance intake of proteins. Very Low calories diets(VLCD) are powdered products which are mixed with otherlow-food-energy liquids or just plain water. Consumption of thesediets starves the body which in turn leads to 1.5-2.5 kg weight lossper week. This dieting style is recommended for enhancing good dailyintakes of vitamins, fatty acids, proteins and minerals. In this casecarbohydrates elements may be absent or could be substitute withproteins to enhance metabolism (Sternet al. 2004).VLCDare beneficial in promoting weight loss, improve on glycogenicinsulin control (Pirozzo,2002).It is recommended that, this dieting should be used for people withconditions of high obesity. However, less obese individuals who wantto lose weight should seek medical advice mainly because VLCD maylead to critical side effects like gout, electrolyte imbalance andloss of muscle mass. Other adverse side adverse side effects areconstipation and sudden death due to insufficient mineral intake(Fosteret al. 2003).Ways to change lifestyle andget in more exerciseObesitycould be reduced through a number of strategies approaches thatincrease physical activeness are important element of reducingobesity. Another approach is through the use of nutrition panels whogive advice on food choice and more information on nutrition,reducing marketing of food directed to children particularly thetelevision adverts this has a positive effect of influencingindividuals’ behaviors on food consumption. The media need to playa significant role in educating people on healthy eating in order tochange the society’s attitudes, awareness and knowledge about gooddiet. Physicalactivities are critical and should be matched with dieting in orderto maintain a healthy body. Reducing the amount of time individualsspend watching television can be a useful in minimizing prevalence ofobesity(Howardet al. 2006).Furthermore, individuals working in offices should embrace aregulated dietary intake depending on the level of activeness. ConclusionThebest ways for overweight people to lose weight and keep weight off isthrough intake of diet foods and foods low in fat or sugar content asway of regulating and maintaining the desired body weight and health.Overweight individuals need to have low calorie intake in order tomanage their weight. Knowledge of calorie content is important inachieving a healthy weight through constant track on the amount ofcalories taken to ensure limit of over consumption of food.Individuals should eat food prepared at home as opposed to eating outin fast food restaurants or prepackaged foods. An important tip ingetting good intake of calorie per meal is through swapping allsugary, alcoholic and fizzy drinks with soft or low fat drinks. Inyoung children, breast feeding is known to lower prevalence ofobesity, although other factors predispose children to obesity. VeryLow Calorie Diets are beneficial in promoting weight loss, improvingglycogenic insulin control.Low calorie diets lower the body mass in 3-12months by 8 %. Low fatfood intakes reduce the amount of calories. Physical activities areessential and should be matched with dieting in order to maintain ahealthy body. Reducing the amount of time individuals spend watchingtelevision could be useful in minimizing prevalence of obesity(Howard et al. 2006).However,overweight individuals need to avoid high intakes of saturated fats,large amounts of calories, high frequency of snacking, drinks thathave high calories, pre-packaged foods and been inactive as a way oflosing weight and keeping weight off.
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