Measuring body weight on a scale

Dieting is the practice of eating food in a regulated fashion to achieve or maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. ^[1] Some athletes, however, follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.^[2] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies.^[2] At two years, all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.^[3]

The first popular diet was "Banting", named after William Banting. In his 1863 pamphlet, Letter on Corpulence, Addressed to the Public, he outlined the details of a particular low-carbohydrate, low-calorie diet that had led to his own dramatic weight loss.^[4]

Types of diets[link]

Low-fat diets[link]

Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 2–12 months' duration found that low-fat diets (without intentional restriction of caloric intake) resulted in average weight loss of 3.2 kg (7.1 lb) over habitual eating.^[2]

Low-carbohydrate diets[link]

Low carbohydrate diets such as Atkins and Protein Power are relatively high in protein. Low-carbohydrate diets are sometimes ketogenic (i.e. they restrict carbohydrate intake sufficiently to cause ketosis).

Low-calorie diets[link]

Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) to 1 kilogram (2.2 lb) weight loss per week. Amongst some of the most commonly used low-calorie diets include DASH diet, Diet to Go, and Weight Watchers. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 3–12 months.^[2]

Very low-calorie diets[link]

Very low calorie diets provide 200–800 calories per day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average weekly weight loss of 1.5–2.5 kilograms (3.3–5.5 lb). "2-4-6-8", a popular diet of this variety, follows a four-day cycle in which only 200 calories are consumed the first day, 400 the second day, 600 the third day, 800 the fourth day, 1,000 the fifth day, and then the cycle repeats. These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications.^[2]

Calorie Counting[link]

Each pound of body fat is maintained by less than one extra calorie per hour. In general, obesity is not a condition maintained by overeating; obesity is a condition brought about and maintained by eating more calories than the body uses, consistently. As a practical example, eating twenty-five hamburgers a year that are Burger King Whoppers rather than twenty-five McDonald Quarter Pounders can cause a weight gain of more than one and one-half pounds in that year. Twenty-five hamburgers represent 2% of yearly allotment of three meals a day. Making comparable choices at every meal for one year could yield an eighty-two-pound difference in body weight.^[5]

Detox diets[link]

Detox diets claim to eliminate undesirable "toxins" from the human body rather than claiming to cause weight loss. Many of these use herbs and other homeopathic remedies, such as dandelion root (for liver filtering) and celery and other juicy low-calorie vegetables (for salt absorption).

Fat loss versus muscle loss[link]

Weight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person's body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.

Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is 0.8 grams per kilogram of body weight for adults.

Excessive protein intake, though not connected to declined kidney functioning in healthy individuals,^[6][7] may be harmful to those with certain kidney diseases.^[8] There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous; it has only been shown that these diets are dangerous in individuals already suffering from kidney and liver problems.

The Basal Metabolic Rate, which is the amount of calories the body expends at rest, meaning without performing any physical activity, is influenced by the person's total weight and total amount of muscle. The more muscle, the more calories a person can burn naturally. When the amount of muscle is increased, then more calories can be ingested without gaining weight. Conversely, if the amount of fat is increased, increasing the number of calories ingested will only add weight.^[9]

Normally, when people lose weight, they lose a combination of fat and muscle. If the diet plan includes a daily caloric intake greater than the basal metabolic rate (BMR), the person will most likely lose fat. In contrast, if the person follows a diet that includes a lower caloric intake than the BMR, this person will lose fat but also a higher percentage of muscle.^{[citation needed]} Severe diets may make people lose 50% fat and 50% muscle weight thus affecting their metabolism because by losing muscle the BMR is affected.

Maintaining muscle mass while losing fat is therefore a key factor to reach both the ideal weight and body composition.

Energy obtained from food[link]

The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by a variety of factors, including age, gender, body weight, hormone levels, and many more.

Chewing, especially in the elderly, has been shown to increase the intake of micronutrients. However, the effect of chewing on the intake of macronutrients, such as sugars, fats, and proteins has not been observed.^[10]

Proper nutrition[link]

Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals helps to keep good electrolyte balance and are used for metabolic processes. Dietary fiber also affects one's health, although it's not digested into the body.

The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.

Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don't menstruate) need to be wary of iron poisoning.^{[citation needed]} Retinol (oil-soluble vitamin A) is toxic in large doses. Vitamin E supplements have been found in some studies to increase mortality, congenital heart defects in offspring and an increased risk of stroke (see the corresponding article).^{[citation needed]} Most people can obtain their nutritional needs from their diet. In any event, a multivitamin taken once a day will suffice for the majority of the population.

Weight loss diets that manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been shown to be any more effective than diets that maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing).^[11] Extreme diets may, in some cases, lead to malnutrition.

Besides the importance of eating a balanced diet that includes all the necessary nutrients, other factors also contribute to healthy nutrition. As well, drinking sufficient amounts of water can help eliminate toxins and fat.^{[citation needed]} Heavily processed and fried foods as well as sweets, junk foods, and alcohol should also be avoided in a healthy diet.^[12]

Also a topic of great importance discussed among nutritionists as well as psychologists is the attitude to weight-loss and the consumption of food in general. Voicing ideas such as "it's just one burger" during and after weight loss regimes is discouraged, and often is said on the part of an insecure individual who has reached the unfortunate conclusion that nothing can be done any longer and that any effort to do so is futile. The advice given is, avoid reaching such a conclusion, as not only does it change one's perception of the effect of excessive amounts of food on the body, but also encourages a 'lacklustre' lifestyle and approach to life as a whole.

Nutritionists also agree on the importance of avoiding fats, especially saturated fats, to reduce weight and to be healthier. They also agree on the importance of reducing salt intake because commercial foods such as snacks, biscuits, and bread, among others, already contain salt, thus contributing to an excess of salt daily intake.^[13]

MyPyramid Food Guidance System is the result of extensive research performed by the United States Department of Agriculture to revise the original Food Guide Pyramid. It offers a wide array of personalized options to help individuals make healthy food choices. It also provides advice on physical activity.^[14]

How the body eliminates fat[link]

All body processes require energy in order to function properly. When the body is expending more energy than it is consuming (e.g. when exercising), the body's cells rely on internally stored energy sources, such as complex carbohydrates and fats, for energy. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, 65% of which is stored in skeletal muscles and the remainder, in the liver (totaling about 2,000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Fats are also secreted by the sebaceous glands (in the skin).

Psychological aspects of weight loss[link]

Cognitive Behavior Therapy has been effective in producing long term weight loss.^[15]

Weight loss groups[link]

Some weight loss groups aim to make money, others work as charities. The former include Weight Watchers and Peertrainer. The latter include, Overeaters Anonymous, also several groups run by local churches, hospitals, and like-minded individuals.

These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking.^[16]

Food diary[link]

A 2008 study published in the American Journal of Preventive Medicine showed that dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if you write your food down, you wouldn't eat as many calories.^[17] Accordingly, diet journal software and websites have gained significant popularity, and help people track calorie consumption, calorie burning, weight loss goals, and nutritional balance.

Medications[link]

Certain medications can be prescribed to assist in weight loss. The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis. Used to treat obesity in persons with a BMI (body mass index) of 30 or above, as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States. Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for weight loss.

Diuretics[link]

Diuretics induce weight loss through the excretion of water. Diuretics, which can be used in the forms of medications, supplements, or herbs, reduce overall body weight, but have no effect on an individual's total body fat content. Diuretics can thicken the blood, cause cramping, kidney and liver damage. In a single report, the death of Jacqueline Henson was found to be related to swelling in her brain, which was associated with excessive water consumption over a short period of time, while she was on a special water diet.^[18]

Stimulants[link]

Stimulants such as ephedrine, green tea, caffeine or synephrine work to increase the basal metabolic rate.^{[citation needed]}

Dangers of fasting[link]

Lengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision. During prolonged fasting or very low calorie diets, the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores. Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolizing body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue.

Side effects[link]

Dieting, especially extreme food-intake reduction and rapid weight loss, can have the following side effects and consequences:

• Subsequent weight re-gain
• Lowered metabolism, causing future attempts at weight loss to become more difficult, and making weight gain easier
• Muscle atrophy
• Risk of developing Eating Disorders, especially Anorexia Nervosa or Bulimia Nervosa, even if initial intentions of dieting were health-wise
• Prolonged hunger
• Depression
• Reduced sex drive
• Fatigue
• Irritability
• Fainting
• Sinus problems (especially post-nasal drip)
• Rashes
• Acidosis
• Bloodshot eyes
• Gallbladder disease
• Seizures
• Malnutrition, possibly leading to death
• Constipation, due to lack of food-intake
• Dehydration, due to lack of fluid-intake

Low carbohydrate versus low fat[link]

Many studies have focused on diets that reduce calories via a low-carbohydrate (Atkins diet, Scarsdale diet, Zone diet) diet versus a low-fat diet (LEARN diet, Ornish diet). The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease.^[19] The same study also found no correlation (with multivariate adjustment) between animal fat intake and coronary heart disease (table 4).

A meta-analysis of randomized controlled trials by the international Cochrane Collaboration in 2002 concluded^[20] that fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people. A more recent meta-analysis that included randomized controlled trials published after the Cochrane review^[21][22][23] found that "low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered."^[24]

The Women's Health Initiative Randomized Controlled Dietary Modification Trial^[25] found that a diet of total fat to 20% of energy and increasing consumption of vegetables and fruit to at least 5 servings daily and grains to at least 6 servings daily resulted in:

• no reduction in cardiovascular disease^[26]
• no statistically significant reduction in invasive breast cancer^[27]
• no reductions in colorectal cancer^[28]

Additional recent randomized controlled trials have found that:

• A comparison of Atkins, Zone diet, Ornish diet, and LEARN diet in premenopausal women found the greatest benefit from the Atkins diet.^[29]

• The choice of diet for a specific person may be influenced by measuring the individual's insulin secretion:

In young adults "Reducing glycemic [carbohydrate] load may be especially important to achieve weight loss among individuals with high insulin secretion."^[30] This is consistent with prior studies of diabetic patients in which low carbohydrate diets were more beneficial.^[31][32]

The American Diabetes Association released for the first time a recommendation (in its January 2008 Clinical Practice Recommendations) for a low carbohydrate diet to reduce weight for those with or at risk of Type 2 diabetes.^[33]

Low glycemic index[link]

"The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels. The diet based around this research is called the Low GI diet. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread."^[34][35]

The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount".^[36]

In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results^[37]:

• Diet 1 and 2 were high carbohydrate (55% of total energy intake)
  • Diet 1 was high-glycemic index
  • Diet 2 was low-glycemic index
• Diet 3 and 4 were high protein (25% of total energy intake)
  • Diet 3 was high-glycemic index
  • Diet 4 was low-glycemic index

Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable.

A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.^[34]

See also[link]

Body image Eating disorder Carbon footprint Crash diet Dietitian Fasting Food Balance Wheel Food faddism

Wikiquote has a collection of quotations related to: Diet Healthy diet Intermittent fasting List of diets National Weight Control Registry Nutrigenomics Nutritional rating systems Nutrition scale High residue diet Underweight Online weight loss plans

References[link]

External links[link]

• Dieting at the Open Directory Project
• The food pyramid: Video lectures at the Harvard School of public health
• US News and World Report, Health: Eat Like Our Ancestors. An Interview with Harvard Psychology’s Deirdre Barrett 6/29/07
• A PBS Frontline interview with Prof. Walter Willett, Chair of Harvard's nutrition department
• "Not All Calories Are Created Equal, Author Says". Excerpt from Good Calories, Bad Calories and NPR interview with Gary Taubes and Dr. Ronald Krauss (November 2, 2007).

The Holidays
The Holidays
Background information
Origin	Sydney, Australia
Genres	Indie rock, Pop rock, Soul
Years active	2006 - present
Labels	Liberation (Australia), Rallye Label (Japan)
Website	Official Website Myspace
Members
Simon Jones Will Magnus Alex Kortt Andrew Kerridge

The Holidays are an Australian indie pop/soul band. Formed in Sydney in 2006, the band consists of Simon Jones, Will Magnus, Alex Kortt and Andrew Kerridge. The band is most notably known for their Australian Music Prize nominated debut album Post Paradise.

Biography[link]

The Holidays formed in late 2006 and quickly established themselves in the Sydney music scene as an upbeat, energetic addition. Simon Jones & Will Magnus had attended high school together, previously playing in cover bands in their schools' band competition. They were often up against the band Roger Explosion in these competitions, who went on to become the Australian electro-pop band Art vs. Science.

Within their first year as a band together, The Holidays toured with Jamie T,^[1] with The View,^[2] with Ben Kweller,^[3] and recorded an EP of demos which quickly sold out at gigs and received regular airplay on radio stations both in Australia^[4] and in the USA. In November 2007 The Holidays were featured on the Next Crop segment of national youth radio station Triple J,^[5] soon followed by their signing with independent Australian record label Liberation Music, in early 2008.

The Holidays released their debut EP on 19 April 2008 to positive reviews^[6] which was followed by a substantial national tour to promote the release. They released their second EP "When The Ship Goes Down" in October 2008, which showed the band's natural progression with song-writing. Recorded with Wayne Connolly of The Vines and Josh Pyke fame, this EP was followed by a 20 date national tour, co-headlining with Brisbane band Yves Klein Blue.

The Holidays' debut album Post Paradise soon followed, after several months of writing and experimenting. Drawn away from the simplicity of their earlier indie guitar manifestation, Post Paradise showed the bands development with both the groove and layers of a song, combined with their recognizable pop hooks. This album differed from previous recordings by The Holidays' in that it was self-produced and recorded in various locations around Sydney and New South Wales.

"Moonlight Hours", the first single from their debut album was taken to radio in November 2009, and added to high rotation on national youth radio station Triple J. "Golden Sky" was the second single from The Holidays debut album, released in May 2010, which was followed by an east coast tour of Australia to promote the release. There is a music video for both these singles, made by Melbourne company Moop Jaw.

"Post Paradise" was released in Australia on 24 September 2010, in conjunction with third single, Broken Bones, which was added to radio nationally. The album has received very positive reviews since its release, which included amongst other reviews, being shortlisted for the Australian Music Prize and winning the Red Bull Award for Best Debut Album. Post Paradise also received "Album of the Week" in Drum Media, Beat Magazine, BMA Mag & The Brag,^[7] 4.5 stars in The Herald Sun, The Daily Telegraph & The Courier Mail, as well as positive reviews in The Age & The Sydney Morning Herald. Post Paradise won The Age Readers Choice Best Album of 2010,^[8] and was the Triple J Feature Album for the week commencing 26 December 2010.

The Holidays toured Post Paradise substantially in 2010 and 2011, including shows at SXSW in Austin, Texas, The Great Escape Festival in Brighton, UK, and Australian festivals including Groovin' the Moo, Laneway Festival and Splendour in the Grass. The Holidays' current live show incorporates a fifth touring member, David Zucker as percussionist, as well occasional backing vocalists.

Members[link]

• Simon Jones - Vocals, Guitar, Keys, Production
• Will Magnus - Lead Guitar, Keys
• Alex Kortt - Bass Guitar
• Andrew Kerridge - Drums, Percussion, Supreme Aficionado

Touring[link]

• Toured with Jamie T in May 2007
• Toured with The View in June 2007
• Toured with Ben Kweller in October 2007
• Played nationally at the 2008 St Jerome's Laneway Festival
• Toured with The Wombats in March 2008
• Toured with Lightspeed Champion in July 2008
• Played at Homebake 2008
• Played at Falls Festival 2008
• Toured with Bluejuice in April 2010
• Played at St Jerome's Laneway Festival 2011 across Australia
• Played at SXSW in Austin, Texas in March 2011
• Played at the Groovin' the Moo Festival across Australia in May 2011
• Toured with Cut Copy in Australia in May 2011
• Played at The Great Escape Festival in Brighton, and Dot to Dot Festival across the UK in May 2011
• Played at Splendour In The Grass in August 2011.
• Played at the inaugural Harvest Festival in Melbourne, Sydney & Brisbane in November 2011 along with The Flaming Lips, Portishead and Tv on the Radio.

Discography[link]

Albums[link]

• Post Paradise (Australia - 24 September 2010, Japan - January 2011)

EPs[link]

• The Holidays (19 April 2008)
• When The Ship Goes Down (11 October 2008)
• Golden Sky (Australia - May 2010, UK - August 2010 )

Singles[link]

• Moonlight Hours (December 2009)
• Golden Sky (May 2010)
• Broken Bones (September 2010)
• 2 Days (February 2011)

Awards & Nominations[link]

• 2010 The Age EG Award - Readers Choice Best Album of 2010 - Won
• 2010 Australian Music Prize - Nominated
• 2010 Australian Music Prize - Red Bull Award for Best Debut Album - Won
• 2011 Jägermeister Independent Music Awards - Breakthrough Independent Artist of the Year - Nominated

Further information[link]

• The Holidays song 'Telephone' was featured on an Australian television advertising campaign for Clearasil in late 2007.
• The Holidays song 'Golden Sky' was used in the Channel 7 summer 2010/2011 advertising campaign.
• Simon Jones collaborated & sung vocals with Australian dance duo Bag Raiders on the track 'Not Over' from their eponymous debut album.

References[link]