DIETING: The right way to shed off extra Kilos !!!

 

 

The term dieting connotes certain aberrations and deviations in the normal eating pattern of an individual.  To understand these problems in eating patterns let us first begin with the very concept of eating.  We all eat because of a certain processes in body which make us hungry. Apart from the mere physiology of eating there are many psychological as well as sociological aspects to eating.  Changes in psychological and sociological conditions are likely to alter the normal eating patterns and may result in abnormal eating behaviour.

 

The `teens’ are associated with major psychological upheavels.  Some of the psychological problems in adolescence are directly related to the physical changes, which occur at this point in development.  Most of the problems concerning teenagers’ dietary habits are related to body image.  Because of self conscious about appearance and eagerness to blend with the crowd, teenagers tend to feel unattractive either too thin or too fat.  With an accent on westernisation there is a trend towards a thinner and more tabular standard.  More than 2/3 of adolescent girls are dissatisfied with their weight, in the U.S.  Half of all teenage girls in several countries consider themselves too fat, even though 10% of them actually have weight problem. Body dissatisfaction is a risk factor for depressive mood and low self-esteem in both girls and boys but in different phases of adolescence. Dieting is associated with similarly elevated rates of extreme weight control behaviors, body dissatisfaction, and depression in both the nonoverweight and overweight groups for both boys and girls.

 

 The negative correlates of dieting are similarly common among teens of varying weight status." Many young girls start the first diet before the age of 16 at a time when they are still growing. Adolescent girls are not the only females who live with an obsession of thinness. 

 

There are countless articles about women who too just want to become thin.  Many neglect both quantity and quality of the food they eat.  Some eat like birds, others survive between fasting and binging. Many women also combine intensive physical exercise with a very strict diet.  Still rather choose food that do not have any nutritive value.  

 

One percent of women who diet frequently will become, anorexic.  It can affect any women, young and old.  In the United States each year 800 women literally die of self imposed starvation. US Psychologist Professor Martin Seligman and claimed women were twice likely to suffer from depression, due to the pursuit of an unnatural body weight.

 

Dieting is the practice of eating and drinking in a regulated fashion to achieve a particular weight. The practice of dieting in order to lose weight is as ancient as 17th and 18th centuries. The most common objective of dieting is loss of excess body fat. It is important to understand the difference between weight loss and fat loss. A dieter can lose weight without losing much fat. Diets that don't include a variety of nutritious foods, or have too few calories, can be dangerous. Fad diets usually promise quick weight loss and require the person to follow a strict set of guidelines. The truth is there is no quick fix when it comes to weight loss. Extreme diets may lead to malnutrition, and are less likely to be effective at long-term weight loss in any event.

 

 Consequences

Any diet that fails to meet minimum nutritional requirements can threaten general health and physical fitness in particular.

 

Decreased Protein Intake: Brain relies on protein - the only food source of amino acids - to make all of its mood-enhancing chemicals. If we are not getting enough protein from our diet, we won't be able to manufacture these crucial chemicals-

·        dopamine/norepinephrine, natural energizer and mental focuser

·        GABA (gamma amino butyric acid), natural sedative

·        endorphin, natural painkiller

·        serotonin, natural mood stabilizer and sleep promoter

 

When they are depleted, or out of balance, "pseudo-emotions" can result. These false moods can be as distressing as those triggered by abuse, loss or trauma. They can drive us to relentless overeating. Low serotonin can be the easiest deficiency of all to develop. According to a 1997 Lancet study, tryptophan is one of the first nutrients to be depleted by weight-loss dieting.

 

Extreme dieting is actually the worst way to try to raise self-esteem because the brain can only deteriorate further and become more self-critical as it starves.

 

Impaired fatty acid balance: Dieting may be a marker for unhealthy behaviors and depression in adolescents regardless of weight status. Blood levels of fatty acids are believed to reflect the dietary intake of fatty acids. Studies suggests that an imbalance in the ratio of the essential fatty acids (EFAs), namely the n-6 and n-3 fatty acids, and/or a deficiency in n-3 fatty acids, may lead to depressive symptoms. Researchers at the University of Minnesota now report that while high fat diets tend to increase the level of omega-6 fatty acids (generally undesirable) low fat diets tend to increase the level of beneficial omega-3 acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish oils. They are crucial for the proper functioning of the nervous system. Several large-scale studies have found a clear association between low blood levels of EPA and DHA and an increased risk of depression, violence and suicide.
 

 

Other Nutrients: Deficiency in zinc, magnesium, phosphorus and carotene levels are some of the consequences of abnormal food intake.

 

Abnormal liver function can also result due to improper food intake. Abnormal eating patterns can lead to nutritional dwarfing and other physiological abnormalities such as delayed puberty, growth failure.

 

Some other side effects of dieting while depressed are weakness, dizziness and an increase in the frequency of hunger.

 

Right Way to Shed off Extra Kilos!

 

1.     Balanced diet: Choose a variety of foods from different food groups to ensure you get all the nutrients your body needs. These include:

·        fruits and vegetables

·        milk and dairy products

·        meat, nuts, and other protein-rich foods

·        grains, especially whole-grain foods, such as whole-grain breads and cereals

 

2.     Small frequent meals: Limiting excess caloric intake and making small changes in caloric intake with smaller portions and perhaps some healthier substitutions.

 

3.     Active Lifestyle: Increased physical activity, regular exercise regime and cutting down on pastimes that aren't very active - such as watching TV or playing computer games. 

 

A healthy diet and an active lifestyle are perhaps the realistic and permanent solution to shed off the extra kilos in a right way.