The When Diet: Mathematically Optimizing Eating and Exercise for Weight Loss

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Determining whether ketosis per se is involved in the mechanism of hunger suppression during ketogenic diets, and if so, what level of ketosis is needed to result in a suppressed drive to eat, could lead to the development of novel weight management strategies. After all, VLEDs are only intended for short term use [ 47 ], and KLCDs, while efficacious in inducing weight loss in the short term, cannot be adhered to in the long term for most individuals [ 48 ]. Further, in order for a person to remain in ketosis, they must sustain a severely restricted carbohydrate intake, which involves the elimination, or extremely limited intake, of whole food groups that are beneficial to health e.

However, if ketosis were found to be involved in the mechanism underlying a suppressed drive to eat, ketosis could potentially be mimicked via the administration of synthetic ketones, thereby aiding adherence via increased hunger control while allowing consumption of a diet that is more aligned with healthy eating guidelines. Alternatively, if the level of ketosis needed for suppressing the drive to eat was found to be low, a diet less restrictive in carbohydrate could be followed, which might be easier for individuals to adhere to and is also more nutritionally sound.

In our systematic review and meta-analysis, it was not possible to determine whether ketosis had a dose-dependent effect on the drive to eat, as differences in ketosis levels between the studies were insufficient for performance of a meaningful meta-regression analysis all studies in the review reported an average circulating ketone level of about 0. Elucidating what level of ketosis is required to suppress the drive to eat in response to energy restriction would have important implications for clinical practice. For example, it could allow for the design of KLCDs that are more aligned with dietary guidelines through the inclusion of some healthful carbohydrate containing foods.

In contrast to inducing ketosis via a carbohydrate restricted diet, a novel approach to weight management could be to mimic ketosis through exogenous administration of synthetic ketones. Synthetic ketones administered orally as part of a meal replacement diet have recently been shown to be safe and well tolerated in humans [ 50 ]. Further investigation would be required to test this possibility. In summary, while it appears that ketogenic diets do suppress a compensatory increase in the drive to eat in response to energy restriction and weight loss, and that ketosis provides a plausible mechanism underlying the effect, it is not clear what level of ketosis needs to be reached for this effect to occur.

While controlling the drive to eat may be a key target for improving adherence to dietary weight loss interventions, physical hunger is not the only reason people eat or drink see [ 53 ] for further discussion of non-hunger-related factors affecting adherence. Notably, protein is a nutrient that is particularly important during weight loss for promoting satiety which may also improve adherence by controlling the drive to eat , as well as helping to prevent loss of fat-free mass [ 55 , 56 , 57 , 58 ]. However, there are currently no practical resources or information in clinical practice guidelines on how to tailor dietary interventions that allow dietary preferences to be taken into account while also achieving adequate protein intake for individuals with varying requirements.

Further, in published studies of dietary weight loss interventions in which protein intake has been individualised to requirements, there is limited information about how the diet was designed and how the diet is typically provided to the participants, be it as specially formulated meal replacements [ 59 , 60 ], or pre-prepared meals [ 42 , 61 , 62 ]. The diets used in these research studies, while important for establishing efficacy, are difficult to directly translate into clinical practice in real world settings, where individuals purchase commercial meal replacement products or are responsible for purchasing and preparing their own food.

In summary, there is a need for practical clinical guidance on how to design dietary interventions that can be tailored to individual dietary preferences and dietary requirements particularly protein to improve adherence, that are also applicable in real world settings.

Although the TEMPO Diet Trial is more of an efficacy study than an effectiveness study, due to being conducted in a research setting with a narrowly defined population, it was designed to maximize clinical utility by drawing on existing resources and clinical practice guidelines [ 20 , 64 ]. By demonstrating how to operationalize the Australian Dietary Guidelines for weight loss, this paper provides clinicians with a practical, affordable and feasible intervention that can be adapted and implemented into research or real-world settings.

Taking into account nutritional requirements is particularly important with VLEDs, as they involve the use of specially formulated meal replacement products that replace all usual food intake except low energy vegetables or broth. The nutritional formulation and cost of meal replacement products used for VLEDs can vary widely, as demonstrated by our recent survey of products available in Australia several of which are available internationally [ 65 ].

Tailoring to meet individual protein requirements may be particularly important for promoting adherence by helping to control the drive to eat [ 55 , 56 , 57 , 58 ]. Tailoring VLEDs to meet nutritional requirements may also help to reduce complications. These side effects include, but are not limited to, lethargy, light headedness or dizziness, constipation, menstrual irregularities, gastrointestinal upsets, cold intolerance, dry skin and gallstones [ 67 ].

The majority of side effects are generally considered insufficient in magnitude or duration to warrant stopping the diet, and usually resolve upon the reintroduction of food. However, VLEDs should ideally be commenced in consultation with an appropriately qualified health care practitioner, particularly for people with weight-related comorbidities such as diabetes. Ensuring that VLEDs contain adequate fat and fibre levels may help to promote adherence by reducing the risk of complications such as gallstones and constipation—the risk of which is higher with VLEDs than with LEDs [ 68 ].

Another potential target for improving adherence to a dietary intervention is recording of food intake. In a systematic review of self-monitoring in weight management, all 15 studies that focused on dietary self-monitoring in the form of a paper or electronic food diary found significant associations between the frequency or consistency of self-monitoring of diet and weight loss [ 71 ].

Further, self-monitoring via recording of food intake has been shown to be a strong predictor of dietary change, as well as being a strong predictor of maintenance of dietary change over the long term [ 72 ]. However, food records can be subject to large errors, particularly with estimation of portion sizes [ 73 ].

A key aspect of any dietary intervention is providing dietary guidance on what and how much i. Portion size estimation is difficult, but particularly when individuals are away from home and without access to scales or other portion size estimation aids such as household measuring cups and spoons. A number of strategies have been developed to help individuals estimate portion sizes more accurately, including using comparison to common objects such as tennis balls, mobile phones, matchstick boxes as well as using the hands.

Although the accuracy of these estimation methods may be challenging in a research setting, efforts are currently underway to address this [ 74 ]. In summary, to promote adherence to dietary interventions, clinicians should encourage individuals to self-monitor their food intake. Adherence is an important key to weight loss success, and there are a number of strategies that can be used to improve adherence that are applicable in research or real-world settings. An increased drive to eat is a major contributor to unsuccessful weight loss attempts, and thus it is a key target in improving adherence.

Diets which induce ketosis such as VLEDs or KLCDs may help to control the increased drive to eat associated with weight loss, but further research is needed on the level of carbohydrate restriction that is required to achieve this. Ensuring that a diet contains adequate protein may also help to prevent an increase in the drive to eat. For this reason, government-based dietary guidelines are a very useful tool to use when tailoring a dietary intervention, as they are intended as population approach that are designed to be adapted to different dietary, cultural and cost preferences.

Encouraging individuals to self-monitor their food intake has also been shown to improve the success of weight loss attempts and maintaining dietary changes overtime. As alluded to in our Introduction, strategies that can be used to increase adherence are not limited to those discussed herein. For instance, increased dietary fibre intake may help to control the drive to eat [ 75 ].

However, further evidence for the effect over the long term, and during weight loss and maintenance in individuals with overweight or obesity is required. As well as dietary factors, other behavioural strategies in addition to self-monitoring, such as meal planning [ 76 ] may also help to promote adherence and increase the success of weight loss.

Given the emerging body of evidence suggesting that higher levels of adherence to a diet, regardless of the type of diet, is an important factor in weight loss success, research efforts should be focused on increasing the evidence based for strategies to improve adherence. This work was supported by the Australian Government: National Center for Biotechnology Information , U. Journal List Behav Sci Basel v. Published online Jul Author information Article notes Copyright and License information Disclaimer.

Received Jun 16; Accepted Jul 7. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution CC BY license http: This article has been cited by other articles in PMC. Abstract Dietary interventions are the cornerstone of obesity treatment. Introduction The obesity epidemic is one of the greatest public health challenges globally. Strategies to Improve Adherence 3. Reducing the Drive to Eat with Diets that Induce Ketosis Adherence to dietary weight loss interventions could be improved by strategies that help to control the physical drive to eat that occurs during energy restriction.

Tailoring Diets to Dietary Preferences Whilst Meeting Nutritional Requirements While controlling the drive to eat may be a key target for improving adherence to dietary weight loss interventions, physical hunger is not the only reason people eat or drink see [ 53 ] for further discussion of non-hunger-related factors affecting adherence. Self-Monitoring of Food Intake Another potential target for improving adherence to a dietary intervention is recording of food intake. Conclusions Adherence is an important key to weight loss success, and there are a number of strategies that can be used to improve adherence that are applicable in research or real-world settings.

Acknowledgments This work was supported by the Australian Government: Conflicts of Interest A. Australian Bureau of Statistics No Time to Weight 2, Obesity: As changes to not only body composition but also health status comes from manipulation of highly elaborate network of factors that interact, compliment and confound the impact of each other for the adult who is overfat leading to not only body compositional changes, but reversal of the deleterious health outcome of being overfat.

Scientist: lose weight effectively with a simple math-based diet | ScienceNordic

National Center for Biotechnology Information , U. J Diabetes Metab Disord. Published online Apr Author information Article notes Copyright and License information Disclaimer. James E Clark, Email: Received Mar 12; Accepted Apr 2. This article has been corrected. See J Diabetes Metab Disord. This article has been cited by other articles in PMC. Abstract There are number of means of methods to alter body composition, and metabolic issues, available for the adult who is overfat. Obesity, Exercise, Comparison, Weight loss. Introduction Accompanying the epidemic rise in the rate of obesity and obesity related diseases over the past half-century there has also been a rise in a variety of therapeutic interventions to address this epidemic.

Open in a separate window. Study designs examined chronic adaptations i. Main purpose was to examine chronic responses to either exercise modes e. Study design did not randomly assign subjects to a training group or control, or order of intervention. Study design examined strictly acute responses i. Indication of use of dietary supplement, or pharmacological dosing of anabolic or androgenic hormones. Table 1 Summary of studies include in meta-analysis indicating the therapeutic intervention used, and the principle measure of interest reported used for comparison within analysis.

CHO ratio of 1: Table 2 Summary of response based on the pooled therapeutic effect size ES , from the 32 studies that indicated control group, ES CI for ES , based on method of therapeutic intervention and measure of interest. Comparison between treatment effects In comparison of body compositional changes based on the method of intervention, as would be expected, there are effect size differences in treatment responses that favor the combination of intervention methods.

Comparison within treatment methods Not only were there differences indicated between the treatment options, but also within the various treatment methods. Discussion Given that any change in behavior in highly sedentary individuals who are overfat should result in an immediate effective means for altering both body composition and health status.

Conclusions Analysis of effectiveness of responses both within and between interventions differences for treatment options modalities e. Footnotes Competing interests The author declares that he has no competing interests. Adult participation in aerobic and muscle-strengthening physical activities--United States, MMWR Morbidity and mortality weekly report. Americans exercising less in The effects of exercise training on fat-mass loss in obese patients during energy intake restriction.

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Simple math equals easy weight loss

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There’s no such thing as one perfect diet

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The Weight Loss Trap: Why Your Diet Isn’t Working

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With the help of relatively simple mathematics, he has lost seven kilograms in a month, and has managed to keep it off. His calculations are not based on calorie intake, but instead on how much the food and drink weighs. For example, if your body has burnt of grams since your last meal, then you should eat and drink a maximum of grams in the next meal. If you want to lose more than one gram of weight, then you should eat even less, goes the argument.

Stoustrup decided that he was going to lose 7. That equates to a loss of grams a day. That means that he should eat grams less than what the body typical burns each day, which according to Stoustrup is between one and three kilograms of food. He then compared this to how much he should weigh, according to his schedule. Subtracting one from the other gave him the weight of food and drink that he was allowed to consume for that meal. Stoustrup also continued his usual exercise regime twice a week, and ate the same type of food as he always had, a mix of vegetables, meat, and fat--and the occasional chocolate and red wine.

There were big swings in eating habits along the way. Stoustrup ate more food on exercise days, sometimes more than he had the appetite for, to ensure that he stayed within the boundaries set by the experiment. On the flip side, he ate significantly less the day after an indulgent evening of red wine and food with friends. This was because he had consumed extra energy the night before, so his body burnt that food and drink instead of burning up fat tissue.

Very-high-fat diet reversed obesity and disease risk. I ate all the time and varied the diet.

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