Now that you have learned how to determine your weight goal from our previous article, it is now time to determine your diet scheme. Are you wondering which one is really fit and safe for you? As part of our "Lose weight the right way: A Step-by-Step Guide" Series, this article focuses on the advantages and disadvantages of some common weight loss diets. In this article, we will discuss the three most common weight loss diets: Calorie-controlled Diet, Intermittent Fasting and the Ketogenic Diet.
Calorie Controlled Diet
A calorie-controlled diet is a balanced diet with a specific calorie count that is either adequate to maintain your current body weight or lesser in calories to induce weight loss. It focuses on healthy food choices and food portions. For weight loss plans, it is less than 500 to 1000 calories of your current diet. A Registered Nutritionist-Dietitian can help you calculate the personalized calorie count and portion sizes for you. Here are some of the advantages and disadvantages of a calorie-controlled diet:
Advantages
1. Good for beginners since it focuses on the balance of all food groups which can also help replenish nutrient stores and restore balance of hormones related to satiety and metabolism
2. Sustainable because it doesn't need a strict schedule unlike IF and can be used for the long term.
3. Easily customizable based on available food items at home or in the nearest wet market or grocery
4. Flexible because it focuses on the general calorie intake on a long-term basis - thus you may eat more on special occasions and eat less on normal days to compensate
5. A Registered Nutritionist Dietitian may give you a checklist of food items and their portion sizes to guide you in staying within calorie requirements.
Disadvantages
1. May need at least one consultation with a Registered Nutritionist Dietitian for the personalized calorie requirement, distribution to food groups and portion sizes to start the regimen.
2. Must be aware of portion sizes at each meal using measuring cups, spoons or visual estimates using fist or palm sizes.
Intermittent Fasting
Intermittent fasting is a voluntary act of abstaining from calorie-containing foods during a specific fasting period (for example 16 hours of fasting) and eating the usual diet during an eating window (for example 8 hours). It focuses on the timing of food intake to reduce total calorie intake. The most common pattern is the 16:8 pattern where an individual will fast for 16 hours and may eat within 8 hours in a 24-hour period. Intermittent fasting is based on the principle that fasting for more than 12 hours activates the breakdown of stored fat as a source of energy through ketosis - thus contributing to weight loss. However, systematic reviews have shown that there is not much difference between people who underwent intermittent fasting or a calorie restricted diet in terms of weight loss, body composition or insulin sensitivity. Here are some of the advantages and disadvantages of intermittent fasting:
Advantages
1. Good for those who normally eat within 8 hours or have a similar eating schedule with an Intermittent Fasting pattern
2. Good for those who have a set eating schedule for consistency.
3. Good for those who do not have time to focus on portion sizes.
4. Can be an added strategy for those that are on a calorie-controlled diet and started to plateau in their weight loss progression.
5. May provide weight loss results as early as 1 week.
Disadvantages
1. May not be beneficial for those already on a muscle or body building phase of their fitness plan because prolonged fasting may negatively impact muscle gains.
2. May not be beneficial for students or employees that need constant mental energy during fasting periods because low blood glucose may hinder attention and productivity.
3. May not be beneficial for those that have a varying eating schedule which may disrupt the IF regimen
4. May lead to overeating or disordered eating during eating periods thus leading to weight gain rather than weight loss.
5. Diet may be poor quality with little balance and variety.
6. Prolonged fasting of more than 16 hours may shift the body into conservation mode thus slowing metabolism and making weight loss harder.
7. May not be safe for individuals with comorbidities such as Diabetes and those on hypoglycemic medications or insulin due to the risk of hypoglycemia during fasting periods.
Ketogenic Diet
The Ketogenic diet is based on the principle of reducing carbohydrate intake to less than 50g per day to stimulate ketosis or fat breakdown as a source of energy. It focuses on drastic macronutrient distribution of very low carbohydrates and allotting the rest to proteins and fat. Initially, the ketogenic diet can lead to rapid initial weight loss due to water loss from the urine. This is due to the depletion of carbohydrates that leads to increased urination. Here are some of the advantages and disadvantages of intermittent fasting:
Advantages
1. Can lead to rapid initial weight loss
2. Can be an option for those trying to reduce their carbohydrate intake.
3. Can be an option for those who are struggling to lose weight even on a calorie-controlled diet and intermittent fasting regimen.
Disadvantages
1. Not sustainable due to drastic dietary restriction of carbohydrate rich food items and limited food choices from protein and fat groups.
2. Not recommended as a long term diet regimen due to possible negative side effects on gut bacteria that may promote inflammation.
3. Not recommended for individuals with metabolic conditions such as Diabetes and Dyslipidemia because the imbalance of macronutrient distribution may aggravate these diseases.
4. Not recommended for students and employees that need constant mental energy because low blood glucose may lead to poor attention, memory and decreased productivity.
5. Other side effects include poor concentration and irritability.
Choosing the right diet for you would be easier and safer when guided by a Registered Nutritionist-Dietitian or a health professional. But if you want to start early, start with a balanced diet of having at least one serving of fruit, vegetable, protein and your preferred carbohydrate at every meal. Then explore the principles of a calorie-controlled diet because this is the level one most sustainable and safer option for most individuals. If these strategies don’t work, you may try Intermittent fasting alone or combined with a calorie-controlled diet. If these strategies don’t work, your Nutritionist Dietitian might prescribe the ketogenic diet with special precaution and constant monitoring. Just enjoy exploring your options and consult an expert if you want a personalized plan that works for you!
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References:
• Raymond, J. L., & Morrow, K. (2020). Krause and Mahan’s Food and the Nutrition Care Process E-Book. Elsevier Health Sciences.
• Davis CS, Clarke RE, Coulter SN, et al: Intermittent energy restriction and weight loss: a systematic review, Eur J Clin Nutr 70:292–299, 2016.
• Harris L, McGarty A, Hutchison L, et al: Short-term intermittent energy restriction interventions for weight management: a systematic review and meta-analysis, Obes Rev 19(1):1–13, 2018.
• Headland M, Clifton PM, Carter S, et al: Weight-loss outcomes: a systematic review and meta-analysis of intermittent energy restriction trials lasting a minimum of 6 months, Nutrients 8(6):E354, 2016.
• Tagliabue A, Ferraris C, Uggeri F, et al: Short-term impact of classical ketogenic diet on gut microbiota in GLUT1 Deficiency Syndrome: a 3-month prospective observational study, Clin Nutr ESPEN 17:33–37, 2017.
