Science of Food Nutrition and Health
Vinod Puri
(Publishers: Austin
Macauley Publishers, London, 2023)
Commercial Weight
Loss Diet Plans
Diet and lifestyle
are two major factors that are linked to obesity and associated health risks.
The rise in obesity and associated health issues is leading individuals to turn
to commercial weight loss programs that promise quick results in managing weight
and enhancing overall health. This trend has given rise to a multitude of
companies worldwide that cater to the needs of individuals struggling with
obesity and related health issues. Important market trends include personalized
health and fitness programs and a growing emphasis on preventive healthcare.
The weight loss industry is a lucrative sector, with a global market value of
approximately US$225 billion in 2021, and is predicted to grow to around US$
405 billion by 2030 with a compound annual growth rate of roughly 7%.
Several studies have
investigated weight loss programs and concluded that commercial weight loss
programs frequently fail to produce significant and lasting weight loss
results. Many individuals struggle to adhere to the dietary restrictions
imposed by these programs. Additionally, many commercial diet plans make
unrealistic claims that are not substantiated over time.
There is no quick fix
for weight loss, and not all commercial diet plans are created equal. Many
promise rapid results, but it's important to be cautious as most are
low-calorie diets that may lack essential nutrients and could potentially do
more harm than good.
Before starting any
commercial diet plan, it's advisable to thoroughly research and review the
options available. Independent agencies, such as US News, regularly assess,
evaluate, and rank diet plans based on criteria such as effectiveness, ease of
compliance, and impact on health conditions like cardiovascular disease and
diabetes. These rankings can assist consumers make informed choices about which
diet plan may be best for them. The top ten recommended diets include:
Mediterranean diet: Emphasizes quality
and lifestyle over specific food groups, known for reducing the risk of chronic
health conditions like cardiovascular diseases and type 2 diabetes.
DASH diet: Provides a balanced
and flexible eating plan.
MIND diet: Combines
elements of the Mediterranean and DASH diets.
Mayo Clinic diet: Encourages healthy
eating habits and regular physical activity.
Flexitarian diet: A mostly
plant-based diet with occasional meat consumption
Weight Watchers diet: Focuses on holistic approaches to healthier eating,
exercise, nutrition, behaviour change, and social support.
28-Day diet plan: Similar to the
Mediterranean diet, with an emphasis on plant-based foods, fish, nuts, and
olive oil.
Volumetric diet: Highlights
nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, and
low-fat dairy.
Dr. Weil's
anti-inflammatory diet: Emphasizes the
consumption of unprocessed foods, lean proteins, healthy fats, and
antioxidant-rich fruits and vegetables.
TLC diet: Centres around
fruits, vegetables, whole grains, and lean meats.
For effective weight
loss, most diets are designed based on the calorie intake of a variety of foods
to ensure the consumption of essential nutrients.
Beware of marketing
tactics that guarantee quick weight loss results. Sustainable weight management
requires making lasting changes to your lifestyle. It is advisable to adhere to
WHO/FAO Food-Based Dietary Guidelines rather than spending money on commercial
diet plans. These guidelines advocate for sensible eating habits that include a
diverse range of plant-based foods (whole grains, fruits, vegetables, legumes,
lentils, tubers, and yams where applicable), along with moderate amounts of
animal-sourced foods, healthy fats, natural flavorings like herbs and spices,
and adequate water intake daily. The key message is to consume fresh, diverse,
and seasonal foods, avoid excessive eating, and engage in physical activity.
Remember the well-known Japanese proverb 'Hara Hachi Bu,' which means to eat
until you are 80% full.
In the upcoming blog,
we will delve into the specifics of the Mediterranean diet. For further
information, you can also consult my book "Science of Food Nutrition and
Health" published by Austin Macauley.
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