Fad Diets College Essay Example

that diets alone are ineffective. Weight loss is solely determined by calorie consumption; regardless of diet composition, a daily intake of 1400 to 1500 kcal achieves weight loss. To maintain normal well-being, it is important to avoid overeating (Freedman). Following the advice of Enamel Pollen, it is recommended to primarily consume plants and refrain from excessive food intake (1).

In 2012, a study revealed that patients with chronic diseases who are overweight or moderately obese tend to have longer and happier lives compared to those with the same ailments but normal weight (Briton et al.582). The Fingers School of Medicine at Northwestern University also discovered an "obesity paradox" where diabetic patients of normal weight face double the risk of death than their overweight or obese counterparts. Another study by Steven Blair at the Cooper Institute suggests that being fat but fit is actually more beneficial for health than being thin yet unfit. Additionally, the text shares a personal story about a friend who experienced feelings of exhaustion and despondency after removing carbohydrates from their diet. The author attributes these consequences directly to malnutrition caused by the absence of carbohydrates, which serve as humans' main source of energy. It is noted that dietary trends often oversimplify complex statements or sound bites like "Carbohydrates make you fat" or "All fat is bad," resulting in an unbalanced focus on one aspect of nutrition while neglecting others. During the late 90s and early 2000s, low-carbohydrate diets such as Dr.Atkins or Paleolithic diets gained popularity, limiting carbohydrate intake to less than 20% of consumed calories. Supporters of these diets believed that all carbohydrates were detrimental and led to weight gain.The success

of low-carb diets is actually due to significant calorie reduction, which is crucial for weight loss. Reducing calorie intake from any source – protein, carbohydrates, or fat – will result in weight loss. However, low-carb diets often lack essential nutrients like calcium, fiber, and vitamins. They can also cause ketosis and increase blood uric acid levels. Many food scientists criticize these diets for their potential health hazards. Low-carb diets have been linked to common complaints such as constipation and headaches due to reduced intake of fruits, vegetables, whole-grain bread, and cereals. Restricting these foods can lead to nutritional deficiencies and increase the risk of cardiovascular disease and cancer (Startup et al.). The belief that carbohydrate-containing foods alone are responsible for obesity should be questioned. In Asian countries like Japan, where rice and vegetables contribute significantly to daily calorie consumption, there are low rates of obesity, heart disease, cancer, and diabetes according to 2012 data from the World Health Organization.Carbohydrates are an important source of energy in our diet and should not be demonized as a "bad nutrient." To maintain a normal BMI, it is recommended to include whole grains while reducing sugar and sugary beverage consumption ("Is Sugar Toxic?" CBS News film).

Despite suggestions to decrease total fat intake over the past three decades according to the USDA food guide pyramid, obesity rates have actually increased in the United States during this time period.

The low-fat diet, previously known for its benefits in preventing heart disease, certain cancers, and obesity, is now being reevaluated based on recent findings. The importance of dietary fat for maintaining good health has been discovered. It provides energy, fatty acids, and essential

fat-soluble vitamins.

However, a diet too low in fat can have negative effects such as fatigue, weakness, depression, poor concentration,hormonal imbalances,and metabolic problems. A study published in the British Journal of Nutrition found that low-fat diets can disrupt serotonin production in the brain due to hormonal imbalances which may lead to depression or even suicide.

While some short-term studies suggest modest weight loss with low-fat diets,long-term evidence shows minimal impact on body weight.A Harvard study involving nearly 50,000 women revealed no health benefits from following low-fat diets for eight years.No reduced risks were observed for heart disease, stroke, colon cancer or breast cancer. It is important to note that excessive consumption of fat is not acceptable for maintaining fitness and good health. However, some researchers argue against this notion. Michael Pollen celebrated the "French paradox" in his book "In Defense of Food". The text emphasizes the high intake of saturated fat in their diet but fails to acknowledge that 42% of France's population is overweight (Scallion). Consuming excessive amounts of trans fat and saturated fat increases the risk of heart disease, while higher amounts of omega-3 fats and monounsaturated fats can reduce these risks. Studies also suggest that the type of fat one consumes may impact cancer risk (Freedman). Unfortunately, despite witnessing numerous individuals attempting diets, none achieved positive outcomes. Going "on" a diet implies eventually going "off" the diet and regaining all lost weight during the period of self-imposed starvation. Fad diets have gained popularity in the United States due to declining food quality in supermarkets, leading Americans to become unhealthy and gain weight. Maintaining good health and fitness is challenging even without overeating because our

stomachs are filled with pollutants (smog), hormones, corn, and soy ingredients found in almost all food products.The film "Food, Inc." focuses on the significant changes in eating habits over the past 50 years, leading to increased weight gain and diabetes. To address this issue, we must challenge the food industry itself, as stated by renowned dietitian Freedman. It is crucial for diets to be consistently integrated into everyday food choices throughout one's life rather than temporary efforts. Studies suggest that adopting healthier eating habits and regular physical activity can reduce the risk of obesity, type-2 diabetes, heart disease, and high blood pressure. The most effective method for achieving and maintaining weight loss is losing a maximum of 1 pound per week through healthy food choices, portion control, and physical activity. Although there isn't a universally applicable diet, many dietitians and food scientists widely recognize and recommend the Mediterranean diet for its health benefits. Despite its focus on moderate fat consumption, scientific evidence supports that the Mediterranean diet improves cardiovascular disease risk factors and reduces chronic disease likelihood. This specific diet incorporates various vegetables, nuts, seafood, and dairy products. Including foods from each food group in every meal is essential for optimal health.Furthermore, incorporating a diet that minimizes the intake of highly refined carbohydrates like white flour, white rice, and sugar can be advantageous for individuals aiming to lose weight. Although if Americans continue to place their trust in false claims made by popular diets, it will fuel the growth of the weight loss industry while leading to an increasingly overweight population. Nevertheless, similar to fashion trends, these trendy diets and products have relatively short lifespans.

The nutritional landscape in America is influenced by scientific research, government recommendations, and individuals who possess medical expertise. Nonetheless, the most reliable dietary guidance is one that has proven its effectiveness over time. Thus, prioritizing the consumption of traditional natural foods that have been valued for centuries can bring numerous benefits.