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The science of dieting is a subject you will find me waxing lyrical about daily.
My major refrain?
It’s all balderdash.
I have read a lot of rubbish in my life but never so much as I’ve read in regards to the diet industry. Clearly self-serving and clearly misleading, much of the so called ‘expert opinion’ out there is undoubtedly having a detrimental effect of peoples weight loss plans and consequently their self-esteem.
The industry is now worth an incredible £2billion pounds in the UK, an amazing amount of money. Unfortunately, it is not a sign of the diet industry’s success at helping people lose weight – the complete opposite in fact.
To be successful commercially, the diet industry must fail to help people lose weight. If a diet plan, a pill or some other panacea was actually created that could really make people thin, the diet industry would cease to exist almost overnight. This means that there is a vested interest in all diet industry businesses to protect their market by preventing you losing weight.
One of the best ways for them to achieve this underhanded and self-serving result is to confuse and over-complicate their message. If your potential clients are convinced that dieting is some sort of difficult science, needing in-depth knowledge of nutritional and physiological theory, they will be forced to turn to these pseudo scientists for advice and consequently buy their products to help them lose weight. Its worked for many years and I am under no illusion that this process can be altered overnight.
My philosophy is that people should try to realise in consciousness, what they already know on some level. Ask the majority and they will tell you that losing weight and feeling better is a really very simple process, you don’t need a doctorate in nutrition or scientific approach at all, you just need a little consistency, common sense and a healthy balanced diet.
Think about the truly healthy people you know. Don’t they all seem to live well, just naturally? The genuinely healthy don’t plan and over-think what they need to eat that day. They don’t spend hours reading pseudo scientific articles on the value of Frozen Organic Mushroom Yoghurt. They just eat a natural, home cooked and balanced diet.
All I want to say is that losing weight and living a healthier lifestyle need not be a complicated or difficult thing to do. We just need to eat fresh healthy food and do a little exercise. It may sound glib but this is the truth and on some level, we all know it.
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It is important not to confuse the long-term change in body weight due to a daily caloric deficit or surplus with short-term weight changes. Short-term weight changes are due to eating, drinking, sweating, urinating and defecating as explained in the last paragraph on conservation of mass in the section entitled The Physics of Dieting above. Indeed, it takes considerable time to get fat removed from the body.
Hence, the person who claims to have lost 5 pounds in one week has probably lost the weight because of a temporary lack of food and water in the body. To lose 5 pounds of fat, a person would have to create a caloric deficit of over 20,000 calories! It is not uncommon for a professional soccer player to lose 5 pounds in a match; however, almost all that loss is in sweat, and will be regained through the drinking of fluids within a day or two.
Short term weight changes (which are due to conservation of mass and not of energy) can play havoc with the mind of the dieter. If a person sees a sudden weight drop, then he or she is likely to be delighted with the results, only to find that the weight is regained a week later. If a person sees a sudden weight increase, then he or she can become depressed.
Losing weight requires determination. So one should adopt this mind frame: one should become a determined person. It is also helpful to develop a new attitude toward food; it should be regarded as something necessary for biology survival. It should not be regarded as a source of pleasure. So if one is serious about dieting, it may be worth making food palatable but not excessively delicious.
Another problem with diets is the weight rebound. This occurs when a person has targeted and obtained a substantial weight loss. The person then resorts to old eating and life style habits, only to find that the weight is regained over a period of months. When a person has successfully dieted and ceases wanting to lose more weight, it is very likely that an adjustment to the diet is needed, that is, some dieting will still be required to maintain the lower weight. The following is a real-life example that illustrates the Jupiter Scientific Approach to Weight Reduction. Here is some background: Sam started a new office job. In the kitchen area at work, there were plenty of free drinks and food, including granola bars, other food snacks, and soda. Sam, who was extremely fit throughout his life and whose weight had been below average (body mass index of 22) and stable for more than 30 years, started to take advantage of the “freebies.” On average, each day, he drank a coke or other soda, and he also nibbled on the snacks. Six months into the job, he weighed himself and discovered his weight was 6 pounds (about 2.7 kilograms) above its previous stable value. At first, Sam thought it was just a fluctuation. However, during the next few weeks, he weighted himself, and, sure enough, he had gained 6 pounds.
Sam was not so much concerned that he had gained 6 pounds but that he would continue gaining weight. So he decided to try the Jupiter Scientific approach. He switched to diet soft drinks and ceased eating snacks at work, he ate a little less at home, and he switched to a cereal with less calories. He told us that he was surprised at how long (2.5 months) it took his weight to return to its previous value. From the details of a conversation that we had with Sam, we estimate that he created a daily caloric deficit of about 325 calories. Equation (4) yields about 36 grams of body weight loss per day. To lose 2700 grams should then require 75 days or about 2.5 months, which was exactly how long it took!
We can also use Equation (4) to see how small a caloric surplus was needed to create the 6 pound weight gain over six months: 6 pounds in 6 months is equivalent to 15 grams per day. Reversing Equation (4) gives a caloric surplus = 9 x15 or 135 calories per day.
By the way, Sam did not have a weight rebound. Indeed, he continued drinking diet soda and eating a lower caloric cereal in the morning. However, he went back to eating his “regular amount” of food at home. Instead of rebounding, he told us that he actually continued losing weight and lost about 2 more pounds in the subsequent two months. At that point, he decided to increase the amount he was eating at meals and his weight stabilized increased and stabilized at its previous value.
Appendix: The Calories in Various Foods
To establish a daily caloric deficit, it is useful to know the calories contained in various foods and drinks. The following table provides some results for the approximate calories in 100 grams of food.
|Food||Calories per 100 grams|
|Oils and Spreads:|
|Low fat spreads||400|
|Seeds and Nuts:|
|Most nuts||550 to 700|
|Most seeds||550 to 600|
|Meats and Fish:|
|Most steak||200 to 275|
|Lean steak||150 to 200|
|Lamb, pork, veal||250 to 400|
|Chicken, turkey||150 to 200|
|Other poultry (duck, goose, etc)||250 to 350|
|Non-fatty (not-fried) fish (cod, haddock, halibut, trout, tuna, canned tuna in water, etc) and (not-fried) shell fish (shrimp, clams, lobster, crab, etc)||100 to 150|
|Fatty or oily fish (mackerel, salmon, canned tuna in oil)||175 to 250|
|Boiled noodles and pasta||100 to 150|
|Most vegetables||10 to 40|
|Most (non-dried) fresh fruit||25 to 65|
|Dried fruits (dates, apricots, raisins)||250 to 325|
|Solid Dairy Products:|
|Eggs||150 to 200|
|Ice cream||190 to 210|
|Frozen yogurt||130 to 160|
|Processed foods examples:|
|Most crackers, cookies, candies, cakes, candy bars, chocolate||350 to 550|
|Most pies||225 to 300|
|Cereals||350 to 450|
|Instant oats or grits cooked with water||60 to 70|
|Most soft cheeses||250 to 400|
|Most hard cheeses||250 to 450|
|Jams and jellies||275|
|Soups||70 to 160 per cup (8 ounces)|
|Meatless spaghetti sauce||~50|
|Sweet and sour sauce||~150|
|Salad dressings||30 to 80 per tablespoon|
|Reduced-fat salad dressings||10 to 30 per tablespoon|
|Most sodas (non-diet)||120 to 180 (per 12 ounce can)|
|Diet sodas||0 to 10 per (12 ounce can)|
|Fruit juices||100 to 130 per cup (8 ounces)|
|Artificial fruit drinks||80 to 140 per cup (8 ounces)|
|Tea and coffee (without milk or sugar)||1 per cup (8 ounces)|
|Wine||90 (5 ounces)|
|Beer||170 per half literThank You For Reading My Blog, Please Support My Small Business By Making A Small Purchase, This Will Really Help Me To Continue Posting Article Like This. Thank You.
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