In this study, the wrong way to diet – The consequences of that and right way to diet and exercise is discussed. The Paleo diet with high in protein and low carbohydrates are becoming popular in American restaurants such as HG SPLY Co. that is Dallas, and Hu Kitchen of New York City. Limited diets make the body starve hence slow down the metabolism if someone diet in “on and off” pattern again and again, according to NEDA. According to MayoClinic.com sleep consultant Dr. Timothy Morgenthaler, balanced snack intake before bed can assist in sleep as going to bed in hunger as well as overeating may disturb the sleep. For losing body fat, both proper diet and exercise is highly effective as compare to dieting alone. Without exercise, the most nutritious low calorie diet would cause loss of muscle mass. One pound of muscle carries just 600 calories or one sixth of calories are present in the pound of fat.

The Wrong Way to Diet

Introduction

A nutritious diet provides satisfactory amount of minerals, vitamins, protein, healthy fats and carbohydrates with the help of different food items. Conversely, a diet that is not good for health, consists of so much saturated and trans fats as well as sodium, cholesterol, added sugars and several processed ingredients with no or very small amount of nutrients. These unhealthy diets can cause poor nutrient-to calorie ratio. This result further leads to increase body weight and multi-nutrition issues related to health.

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A healthy and balanced diet for the majority of people contains various nutritious foods like fish, fruits, whole grains, nuts, and vegetables, whereas moderate quantity of low nutrient fare is supposed to be problematic, having poor diet even for the short interval of time can put negative results (Waxman, 2005).

Having knowledge about the related short term risks become an inspirational factor for making unhealthy diet an exception instead of rule. For making sure the diet is full with the required needs, an individual then must take guidance from registered dietitian.

In this study, the wrong way to diet – The consequences of thatand right way to diet and exercise is discussed. For this study, literature review focuses on what is right and wrong about eating like a caveman along with the issues of unhealthy diet such as insulin resistance, mood problems etc. The topic seems to be crucial because wrong way to diet can lead to several problems and to know the correct way to diet and exercise is the need of today.

Literature Review

What’s Right and Wrong about Eating like a Caveman

The eating habits of cavemen are not so much well recognized. The question is, do we have to talk about menu cues from the ancestors of ancient age?

The Paleo diet with high in protein and low carbohydrates are becoming popular in American restaurants such as HG SPLY Co. that is Dallas, and Hu Kitchen of New York City. The products with inspiration of Paleo including grass-fed beef pemmican that is a native meat paste of America, are among those popular foods groups. Miley Cyrus, some other celebrities and Kobe Bryant are the eager followers of Paleo diet (Sallis, 2008).

The Paleo diet has been famous for many years in the U.S. but the current momentum has been significant. The magazine Scientific American stated on June 3^rd, that Paleo diet was suspected to be half baked, though the story was ridicules. The magazine proposed as if the caveman was imagining of a lean, tall, ripped and agile young man with 30 years of age; and it was nothing but an invention. In fact, there has been a smart cut down on processed and preserved packaged foods. There was an observation about the idea of gathering foods of stone age, that includes dairy products beans and grain (Aday, 2011).

In the same way, the U.S. News ranks the Paleo diet as the food placed at bottom with 31^st in the ranking of the “Best diets Ever” in its 2014 rankings along with the Dukan diet. The magazine stated that the issues were taken by experts with the diet with all measures.

As a matter of fact, this has been a lifestyle as well as a weight loss effort that has been programmed with the promotion of the food that has low carbs.

Insulin Resistance and Weight Gain

Insulin resistance is characterized by a condition in which insulin hormone’s ability to manage the blood sugar is lowered. In this condition, risk for diabetes occurrence increases and weight gain is also one of its consequences. In July 2009, a study published in Molecular Medicine in which eighteen lean and healthy participants consumed high calorie diet for almost four weeks (Aday, 2011). The volunteers gained about ten percent of the body weight by the end of the study as well as nineteen percent of the body fat. They developed medium insulin resistance while they maintained their lean mass. Consuming low calories may also result in weight gain. Limited diets make the body starve hence slow down the metabolism if someone diet in “on and off” pattern again and again, according to NEDA.

Indigestion and Heartburn

During or after eating, indigestion leads to uncomfortable sensations in the upper abdomen. The common causes include consumption of fatty foods or eating fast and intake of lot of alcohol or caffeine, according to the University of Maryland Medical Center. On the other hand, heartburn occurs in the navel and breast bone characterized by burning or pain often occurs with indigestion (Neinstein, 2008). People can also experience bloating, nausea as well as acid reflux occurring at the time when stomach contents move back into the esophagus. The UMMC suggests eating slowly to prevent indigestion and making eating environment calm enough as well as avoiding exercise just after the meal.

Poor Sleep

According to MayoClinic.com sleep consultant Dr. Timothy Morgenthaler, balanced snack intake before bed can assist in sleep as going to bed in hunger as well as overeating may disturb the sleep. Fatty and spicy foods before sleep may lead to aggression during night if one is prone to heartburn hence it causes unwanted wake-ups. Poor sleep may lead to other temporary effects of an unhealthy diet for instance, weight gain and decreased brain capabilities and exercise capabilities (Sallis, 2008).

Mood Problems

Food and nutrients are the basis for the chemicals present in the brain to function properly. The chemicals in the brain promoting positive moods like serotonin and dopamine require proper functioning. Prudent on the calories or carbohydrates that enhance production of serotonin may lead to depression. People taking low carbohydrates have indicated high depression feelings, tension and anger feelings, according to Judith Wurtman, a psychologist as well as director of the Women’s Health Program (Aday, 2011). Feelings of guilt, shame and depression can also be the consequences of overeating that interfere with the blood sugar control and that can disturb the positive moods.

Nutrient Deficiency

The human body needs a healthy diet in order to get nutrition that further benefits the body to grow, glow, maintain and perform the functions of the body. Different whole and fresh foods, are considered as an plentiful source of nutrients. The American diet, though, many times looks short of sufficient amount of main nutrients like dietary fibers, potassium, calcium and vitamins specially vitamin D. if the calcium is not according to the needs of the body, it can cause loss of bones and shortening of vitamin D that further weakens the bones (Waxman, 2005). The shortage of potassium according to proposed levels can cause muscle weakness and body weaknesses. Failure in getting the proper amount of fiber can cause unhealthy colon and increased risk of heart diseases as well as diabetes.

Chronic Disease

The nutrients that are gotten from nutrition help the body to fight against diseases. A diet with less nutrients as well as with high amount of fats, sugar or salt, can cause some developed chronic conditions. The intake of unhealthy diet enhances the risk of hypertension, diabetes, cancer, cardiovascular disease and osteoporosis, as the Dietary Guidelines for Americans 2010 has stated (Aday, 2011).

Extra Pounds

In order to prevent from chronic disease, the management of weight must be kept in mind as a primary concern. The increased weight has been a major consequence of an unhealthy diet. According to Center for Disease Control and Prevention, the increased weight causes an increased body mass index, or equal to 25 or higher the BMI. Insufficient fruits, whole grains, vegetables are the food elements that many times have contribution in high BMI. The other factors responsible for high BMI include diets with excessive amount of meat, fried foods. The food intake habits that cause high BMI are regular use of beverages with high calories such as soda and lack of physical activities (Sallis, 2008).

The Domino Effect

If the BMI level reaches equal to 30 or higher, the conditions are considered as obesity. More than thirty five percent of American adult citizens are considered to be having obesity. Obesity is the major cause of increased risk of other health issues. As CDC states, obesity becomes the host of several health concerns including heart disease, type two diabetes, high blood pressure, certain cancers, high cholesterol, sleep apnea, stroke, liver diseases, gallbladder diseases, gynecological issues, osteoarthiritis and infertility (Waxman, 2005).

Finding and Discussion

There is a simple theory behind the diet:

Our hunter-gatherer forebears, who survived on fish and meat that wasn’t saturated with growth-stimulating hormones or antibiotics, and also on fresh vegetables and fruits, were on the right path till the introduction of toxins by Agricultural Revolution into the food chain some 10,000 years back

Therefore, the goal is for the 21st Century citizens to go back and eat in such a way that was used by primitive people in the Paleolithic Era, circa around 2million years back.

But this is found by dieticians as limited, even choosy, requirements like joining with very pure plants and meats. As put it by American Scientists, “The Paleo diet is based on privilege more as compare to logic. There are a number of food groups that are restricted by some diets. These diets cannot be described asbalanced diets because they consist of some specific good groups. As food experts have an opinion that there is no connection between the Paleo eaters and their age because what they eat does not prove presence of any life increasing ingredients scientifically, neither there is any connection between their healthy life and the diet they intake (Aday, 2011).

Marlene Zuk is an associate of the University of Minnesota in the Biology department. She has an evolutionary character with different objectives. In Paleo-Fantasy, she states that the process of evolution has made people significantly learn about their way of life along with sex and diet. Ripping apart, she states several contemporary concepts with regards to Paleolithic ancestors. She insists on saying that the book was not a dietary book about telling people eating ways but the evolution must be understood by the people (Aday, 2011).

Poor Brain Function

The brain of humans depends on glucose which comes from the carbohydrates and antioxidants and healthy fats for functioning in a proper manner. In accordance with the published study in December 2009 “The Journal of the Federation of American Societies for Experimental Biology”, foods containing fats could through negative effects on the function of brain. A study on rats, in which they are tested significantly by giving high fat diet which resulted in lower cognitive abilities after being eaten the fatty diet (Aday, 2011). Skipping meals or eating limited diets can through same effects which include poor concentration abilities and memory.

Poor Exercise Capabilities

Eating too little or too much can fatigue, lethargy, and other impacts that become a blockage for doing physical activity. After eating the diets full of fats, the rats in the study “The Journal of the Federation of American Societies for Experimental Biology” covered distance 35% less as compare to rats that were given lower amount of fat. In accordance with National Eating Disorders Association, one often confronted with poor muscles, endurance, coordination, oxygen utilization, and strength. Dieting can cause fainting and physical weakness also.

To keep the weight in check, one should exercise as well as healthfully eat. According to the research, when people become conscious and devote time to a healthy habit then they pay less attention on the other. People have lower body mass index (BMI) who believe that diet is the most essential factor in weight control as compare to those who think that exercise is significant (Sallis, 2008).

In Canada, China, U.S., South Korea and France, researchers asked approximately 1,200 people in the studies about the main factor making people overweight. The height and weight of the participants were also taken for calculating their BMIs. Consequently, those who said eating right is significant to weight control had lower BMIs than those who said to stay active are significant for prevention of obesity.

The weight control beliefs of people influenced their food choices. Brent McFerran, PhD and an assistant professor at Ross School of Business said, “Our beliefs guide our actions”. People might move more as well as focus less on what they eat if they think exercise is significant to weight control. Exercise may support weight loss among other advantages (Waxman, 2005). People watch over to overestimate the amount of calories during compensating for the extra activity by eating more.

People should hold onto their gym membership. Staying active help lose weight although it is difficult to slim down with just exercise as it is crucial for the health. Moreover, it highly supports heart health, helps sleep, reduces stress, strengthens bones as well as improves mental health. Exercise not only produces endorphins which increases metabolic rate but it also motivate to eat better. These are the outstanding reasons to hit the gym when one can.

Exercise habits as well as diet can determine that either one is gaining body fat or loosing body fat. Both of them determine that how much calories have been taken in and how many used up. One need to control the number of calories attained from a balanced diet to lose body fat as well as one should increase the number of calories which are being burnt through exercise.

For losing body fat, both proper diet and exercise is highly effective as compare to dieting alone. Without exercise, the most nutritious low calorie diet would cause loss of muscle mass. One pound of muscle carries just 600 calories or one sixth of calories are present in the pound of fat. Therefore, muscle calories can be lost much faster as compare to fat. One should anticipate to lose less than one percent body fat in a month or about one to two pounds of fat in a week because a pound of fat contain approximately 3,500 calories (Neinstein, 2008). Muscles are losing if someone losing any more than that of mentioned value. One simply is not able to hasten fat loss. It is not possible to gain fat overnight and also it is not possible to lose fat overnight. However, the losses attained would be permanent. The consequences may be extraordinary with the associated changes that would make by the exercise to the body.

Conclusion

Before starting to reduce calorie diet as well as exercise program, one should consult the doctor, particularly if anyone has a history of health issue or those who have not had a physical checkup on a recent basis or being pregnant or lactating. Proper diet for losing fat is not difficult as well as more pleasing as compare to one might consider. Many people consider diet as a short-term method of limiting the food until the time they attain a particular weight target. It is not the reality. People do not need to go on a certain diet forbidding some of the foods or guide regarding what to eat daily. This is what people may stick with for certain times however they tend to go back to the previous eating habits when they go off that type of restrict diet. Hence they again gain weight. People must never imagine of being on or off a particular diet.

As an alternative, one should make their own choices within any guideline of a healthy diet in which person can enjoy and continue for life. Eating fruits, vegetables and fruits more and fat foods less is the best diet for not only to lose fat but also for the lifetime. There are two things to lose body fat that one should think how and what to eat:

Pursue a healthy and balanced diet by taking some foods from each food group. Those diets that remove a particular food group in the diet will never last long because they do not offer healthy nutrition. The best diet must enhance the health during losing fat.
Cut down the calories amount or give up some of the favorite foods one select. It indicates selecting low calorie foods frequently without giving up the required nutrients.

Diet on the basis of these two terms “balance” and “calories” is the best concept one attain to a “magic” diet to lose body fat. Do not eat too much of any food but eat variety of foods.

References

Aday, L. A., & Cornelius, L. J. (2011). Designing and conducting health surveys: a comprehensive guide. John Wiley & Sons.http://books.google.com.pk/books?hl=en&lr=&id=gfHpTiGcdO4C&oi=fnd&pg=PR11&dq=guide+to+health+diet&ots=e8csd9XrUK&sig=o5_FyalAgjQJYkeRBrVKDok1hUw

Neinstein, L. S. (Ed.). (2008). Adolescent health care: a practical guide (Vol. 414). Lippincott Williams & Wilkins.http://books.google.com.pk/books?hl=en&lr=&id=er8dQPxgcz0C&oi=fnd&pg=PR13&dq=guide+to+health+diet&ots=UZ-WV09CBm&sig=004gVmOmaF1VnC5hKELsL09eTUA

Sallis, J. F., Owen, N., & Fisher, E. B. (2008). Ecological models of health behavior. Health behavior and health education: Theory, research, and practice, 4, 465-485.https://xa.yimg.com/kq/groups/40920657/1475713404/name/HB+%26+HE-+Glanz+Book.pdf#page=503

Waxman, A. (2005). Why a global strategy on diet, physical activity and health? (Vol. 95, pp. 162-166). Karger Publishers.www.karger.com/Article/Abstract/88302