“Recent data from the National Center for Health Statistics estimate in the United States more than 35% of adults and 16% of children ages two to 18 are obese” (Budd and Peterson 1). Obesity in the United States has been a rapidly growing problem for Americans over the past several years. Once an individual gains the weight, it’s a lot harder for them to lose it because once a person gains fat cells they can never lose it. Dieting is the solution to this problem. There is many different types and variations of diets. One diet may work wonders for one an individual but not for the other person. Each diet is unique in its own way. This research will examine the differences between the Ketogenic diet, Mediterranean diet, and Commercial diets that have been proven to promote weight loss.
The ketogenic diet is a low-carbohydrate and high-fat diet. According to Harvard T.H. Chan School of Public Health, they stated that “popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein” (1). For a person who is on a 2000-calorie diet, they would consume about 167 grams fat, 35 grams carbohydrate, and 75 grams proteins. This diet also promotes the release of ketones into the bloodstream. Marcelo Campos, MD, points out that since there is a lack of carbohydrates in the diet for the body to convert to energy, the body breaks down stored fat into molecules known as ketone bodies for a source of energy instead. This process is called ketosis (Campros 1). Once the body is in the state of ketosis, the body’s appetite is suppressed. This promotes weight loss because when the appetite is suppressed the individual will not feel hungry.
A significant aspect of the ketogenic diet is high fat. A high fat diet allows the body to run on fats as a source of energy due to the lack of carbohydrates in the diet. There is two different types of fats; saturated fats and unsaturated fats such as oils and butter. The types of foods that are high in fat that this diet recommends is “meat, poultry, cheese, eggs, butter, and cream” (Campbell 1). With the high energy dense foods, it keeps the feeling of fullness longer.
Another significant aspect of the ketogenic diet is low carbohydrate. The foods that one should refrain from is grain products such as pasta, rice, and legumes. Since there is a inadequate amount of carbohydrate the body is able to “reduce insulin secretions and switches to primary burning fat within a week” (Abbasi 1). Insulin is a hormone that uses the sugars produced by carbohydrates to be used as energy or to be stored for later use. Since there is a less amount of sugar in the body, the body does not need insulin in large quantities. The body actually “uses its glycogen stores to provide glucose for the cells of the brain, nerves, and blood” (Whitney and Rolfes 217). This process is called gluconeogenesis.
The beneficial part of the ketogenic diet is that it helps people who have epilepsy. “Epilepsy is a central nervous system (neurological) disorder in which brain activity becomes abnormal, causing seizures or periods of unusual behavior, sensations, and sometimes loss of awareness” (Mayo Clinic 1). This diet is commonly used for an alternative option for the treatment of seizures to help those individuals who are resistant to epileptic medication. When the body is in a state of ketosis it’s similar to when someone is fasting. Fasting is a common type of treatment used to prevent seizures. According to the Charlie Foundation, “half the people with epilepsy who try this diet have a seizure reduction of at least 50%” (1). This method does not cure someone who has epilepsy but it limits the amount of hospital visits someone with this condition might have.
The Mediterranean diet is mostly based on a plant-based diet but with the exception of protein meat and healthy fats. This diet originated from the Mediterranean Islands and their lifestyle. This diet is known to help people lose weight because it keeps the feeling of fullness due to its of the high-volume food and a low calorie density. According to the Earl E. Bakken Center for Spirituality & Healing, some foods that are on this diet is “whole-foods, fruits, vegetables, olive oil, fish, and nuts” (1). This diet focuses more on natural food products than processed foods.
An important aspect of the Mediterranean diet is that it’s high in carbohydrates. These are the sources for energy for the individual who is on this diet. Since this is a plant-based diet, one could expect to have a ton of leafy greens and vegetables. According to Garaulet and Perez, this diet is “highly satiating, due to its fiber intake” (14). Since there is a lot of fiber content in these foods, it will provide the feeling of fullness longer. Having a high carbohydrate diet allows an individual to have a variation in the types of foods in their diet. There are able to choose from a variety of different fruits, vegetables, and grain products such as breakfast cereals.
Another significant aspect of the Mediterranean diet is low fat. This diet “replace butter with healthy fats such as olive oil and canola oil” (Mayo Clinic 1). It replaces all the saturated fats that may be in ones diet with the monounsaturated fats which are fats one of the more healthier fats. Since there is a reduce amount of saturated fat, it benefits the body because it lowers the risk of cardiovascular disease. There is some healthy polyunsaturated fats that one may get from their diet from nuts and fish. The Mediterranean diet usually refrains from eating processed meats, processed foods, and refined grains such as white bread. Some foods that should only be eaten on occasion is red meats and poultry.
The Mediterranean diet also helps aid in the prevention of cardiovascular disease. Cardiovascular disease also known as heart disease is a disease that involves the heart and blood vessels. Serve heart disease can lead to heart attacks and strokes. One cause of this is a poor diet consisting of unhealthy fatty foods such as “butter, pastries, meat, and milk” (Cyunczyk, Zujko K, and Zujko ME 106). These unhealthy food choices raises the body’s low density lipids (LDL) cholesterol and lowers the high density lipids (HDL) cholesterol which is beneficial for the body. According to Harvard’s Health Publishing, they stated that “trans creates inflammation, which is linked to heart disease” (1). This diet provides the body with necessary foods such as nuts, olives, and seeds which are proven to reduce the risk of Cardiovascular disease.
Commercial diets are diets that a business makes money from participates who pay to help lose weight. These organizations advertise their merchandise on their website, pop-up ads on social media, and magazines. These are usually considered short-term solutions for losing weight. However, for some individuals they could use these diets as a long-term solution. Some of these programs provide prepackaged or pre-made foods that are already made and divided into portion size. The most popular commercial diets are Weight Watchers, Jenny Craig, Nutrisystem Diet, And Slim Fast.
Weight Watchers is a commercial diet program that has been around for several of years. It is based on a point system. Each food has its own set of points that is based off the calories, fats, and fiber. Their line of food products calculates the points it has for the convenience for its members. According to Moisio and Beruchashvili, the assistant professors of Marketing, stated that “Weight Watchers International Inc. is the world’s largest support group for weight loss” (860). This commercial diet is well known for its support groups all over the United States. They hold meetings at many different locations that gives people a chance to share with others the challenges they are facing relating to their lifestyle and provides moral support for them. For some individuals this can be very therapeutic.
Jenny Craig is a type of commercial diet program that is based on individualized set menus with peer counseling and a rewards program. There is three types of reward programs; platinum program, rewards program, and gold program. Each program last a different amount of time and are unique in their own ways. These programs teaches their members of the importance of good eating habits such as type of food and portion size. They help people change their behavioral patterns and set future goals they wish to accomplish in the near future. It is similar to the Weight Watchers program because of how supportive and therapeutic this diet is for its members.
Nutrisystem is a type of commercial diet that sells people their prepackaged meals. Obesity Action Coalition also known as OAC claimed that “nutrisystem features portion-controlled foods and structured meal plans that are both high in protein and low in glycemic index” (1). Items that have a low glycemic index means that they do not cause a disturbance in ones blood sugar. This diet urges its participants to only consume three of their prepackaged meals and two snacks a day. This diet program also has an online community where counseling is available there.
Slim Fast is a type of commercial diet that is a “meal replacement program designed to reduce calorie intake and promote weight loss” (ProHealth 1). This diet consists of different flavors of shakes such as chocolate or vanilla and protein bars. A person who is on this diet could substitute lunch and drink a shake of their choice instead. This program provides online chat rooms, exercise plans, meal planning, and lots more to help their members keep on track and provide them with support.
Obesity is still a serve issue that Americans may all have to face. Once the weight is gained, it may be very difficult to lose it. One would need to be motivated and determined to be able to change their fate. Dieting may help this issue but it cannot be used alone. For dramatic results one would need to be on a diet that is works with their body and exercised must be added to the daily routine. Each diet is unique in its own way and beneficial once implicated into a person’s life.
