A Low-Calorie Diet Issues - Essay Example

A low calorie diet is generally considered one that limits caloric intake to 1500-1800 per day. A very low calorie diet is 800 or less per day and requires medical supervision. A low calorie diet does not require supervision, however, common sense should be used in undertaking a plan. The very low calorie diet(VLCD) is reserved for those who suffer from severe obesity and is limited to 3 to 6 months, to prevent further health problems. It may rely on meal replacement products to provide the most nutrition with the least amount of calories, though one traditional meal per day is allowed. Low calorie diets, on the other hand, come in all types, including or eliminating different food types. The two low calorie diets evaluated differ slightly in the amounts of fat, carbohydrate and protein allowed. The first diet, provided by the National Institute of Health(NIH), focuses on inclusion of all food groups with each meal. Although calories are restricted by using low calorie foods or limited portion sizes, there is also focus on extra fiber. Additional fruits and vegetables or exclusion of meats such as beef, which tends to be higher in fat and calories that fish or chicken prepared in the same fashion, are not recommended. Whole wheat bread is used for typical bread servings, as well as baked potato. Fruit and vegetable servings for a typical day’s menu with this diet include three tomato slices, one lettuce leaf, one apple, one serving of green beans, one serving of carrots and ¾ cup of orange juice. This diet sample is based on 1350 calories per day. No additional salt or sugar is allowed, as tea and cereal are unsweetened. This diet also eliminates refined carbohydrates such as in most sweetened cereals, white bread, pasta and pastries. Suggestions for snacks include popcorn or whole wheat crackers. Dairy products consist of one non fat serving per day. No information is given on the nutrient content of each food. My concern with this diet is the lack of dietary calcium. Green leafy vegetables, fortified orange juice and other non fat dairy products provide calcium. As there is only one serving of non fat milk and one lettuce leaf, this diet could possibly have consequences for women nearing or in menopause or in their teen years, when calcium requirements are much higher. Though this diet may work for those who are mildly to moderately overweight, some essential nutrients may be missed in the process, leading to health problems, if used long term. “Participants of a daily calcium intake survey of 110 12 year old girls were divided into groups of moderate calcium consumption and low consumption(less than 713 mg. per day). Girls from both groups randomly received 500 mg./day of a calcium supplement or a placebo tablets for a year. Results indicate girls who consume a significant amount of dietary calcium tend to have less body fat” (Field, et al., 2005). This may indicate that dietary calcium also has an effect on metabolism. The USDA Recommendations for calcium are 1200 mg/day for teens to age 24 and 1000 after that help prevent Osteoporosis in later years. Non fat milk contains 300 mg. per serving, while dark green vegetables such as spinach a broccoli contain 110 per s serving and 3 oz. of Salmon contains 150 mg. The sample diet does include salmon for dinner, though with one leaf of lettuce, four starches and the serving of milk, the total calcium intake is 520 mg. This falls way short of the recommended amount of calcium. Another low calorie diet that physicians have recommended in the past is very similar to the Anti Cellulite Diet. “It has been documented that if a woman changes her diet the chances of her reducing cellulite increases, ” is the claim that this site makes. While it is arguable whether the claim is true, the diet is very healthy and provides plenty of calcium. The physician whom I am familiar with uses this diet for weight loss, for both men and women. All red meats, processed lunch meats, hot dogs and those high in fat are eliminated. One to two 3 oz. servings of lean poultry, fish or eggs are included. 3 Servings of non fat or low fat dairy, no more than three servings of high fiber starches such as whole wheat bread or oatmeal, elimination of refined starches and six to eight servings of fruits and vegetables per day are recommended. Sweetened juices are also prohibited. This diet, while not specified as low calorie, will come in around the 1350 calorie limit, if followed properly. High calorie fruits such as avocado, grapes and bananas are also excluded. Not only is the recommended daily amount of calcium more reachable, more fiber is contained in this diet. Fiber is also known to boost metabolism and stabilize blood glucose levels, so this plan may provide more health benefits to everyone. Total calcium ranges from 1000mg to 1130mg per day, depending on the amount of green leafy vegetables and fish consumed. For teens and young women, an extra dairy serving could be included, adding a mere 110 calories to the daily intake. Without the extra dairy serving, total caloric intake per day, based on three whole grain starches, non fat milk, lean protein and six servings of allowable fruits and vegetables, falls between 1200 and 1500 calories per day. Teens and young girls will likely require more calories than adults, so the extra dairy is not a deterrent. In fact, this plan allows for a quite a bit of tailoring to individual needs and requirements. It falls within the new dietary guidelines of the USDA food guide pyramid, which suggests 3 to 5 servings of vegetables and 2 to 4 servings of fruits. While the latter diet is harder to stick with at first, it provides greater health benefits to nearly everyone. The first diet seems a bit more palatable, with a wider variety of foods from all groups. For those who do not need to lose as much, substitutions can be made with the Anti Cellulite diet. For instance, a serving of very lean ground beef can be substituted for chicken, as long as it is eaten with a whole grain bun. Both diets are fairly sensible, though I suspect the second will provide the most weight loss benefit. “When we fill up on fiber, there is less room for high-fat, high-cholesterol foods” (Body and Fitness). The latter diet is easier to alter for those who do necessarily need weight loss, but want to improve their diets. Athletes may need to increase the amounts of protein, depending on amount of exercise, but only slightly. While both diets may prove effective, it is also recommended that physical activity should increase, to achieve and maintain weight loss, as well as improve overall health. “Traditionally, evaluation has been on total weight loss; it is now realized that prevention of weight gain as well as weight loss and improving health status are important goals” (ADA). References American Dietetic Association. (2002). Weight Management. J Am Diet Assoc. 102:1145-1155. Retrieved October 18 2007 from http://www.eatright.org/WeightInterventions.htm Anti Cellulite Diet. Retrieved October 20 2007 from http://www.ihatecellulite.com/reduction/anti-cellulite-diet.html Body and Fitness. Fiber and Weight Loss. Retrieved October 19 2007 from http://www.bodyandfitness.com/Information/Weightloss/fiber.htm Field A, Austin S, Striegel-Moore R, et al. (2005). Weight Concerns and Weight Control Behaviors of Adolescents and Their Mothers. Archives of Pediatrics & Adolescent Medicine. 2005;159:1121-1126. Retrieved October 19 2007 from http://win.niddk.nih.gov/notes/summer06/winnotes_summer06.htm Hertzler, A. Calcium Checklist-Food Guide Pyramid. Retrieved October 20, 2007 from http://www.healthgoods.com/education/Nutrition_Information/ Vitamins_and_Minerals/calcium_checklist.htm National Institute of Health. Traditional American Cuisine 1200 Calories. Retrieved October 18 2007 from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/tac_1200.htm USDA. (2003). The Guidelines for Americans. Retrieved October 19 2007 from http://www.pueblo.gsa.gov/cic_text/food/food-pyramid/main.htm Read More