Four Approaches To Weight Loss

By FatM1ke - Central_Obesity_011.jpgCentral_Obesity_008.jpg, Public Domain, https://commons.wikimedia.org/w/index.php?curid=4412552

Here is a review paper on weight loss that focuses on four methods: (1) juicing/detoxification, (2) intermittent fasting, (3) paleo, and (4) high intensity training.  The first three methods all led to weight loss due to caloric restriction; however, the extreme “fad diets” of juicing or detoxification lead to weight gain when the normal diet is resumed. Paleo, if followed continuously, would seem to enable the weight to be kept off; the basic lesson is that a diet needs to be a sustainable, long-term commitment, not a short-term extreme such as, for example, juicing. Intermittent fasting also can work if followed on a regular basis.  I myself cut back on saturated fat, “junk” food and excess sugar, while increasing fruit, whole grains, and vegetables (with one “cheat day” in which I really don’t eat that unhealthy either).  Caloric restriction is what all have in common.  Interestingly, “high intensity training” worked as well, despite the recent paradigm that says that weight loss is overwhelmingly about diet and not exercise (the latter of which has a host of other benefits). Perhaps the type of exercise is important, and one wonders if all variables are taken into account; perhaps those who do “high intensity training” have healthier diets.  Abstract:

PURPOSE OF REVIEW:

The purpose of this paper is to review the epidemiology of obesity and the most recent literature on popular fad diets and exercise regimens that are used for weight loss. The weight loss plans that will be discussed in this article include juicing or detoxification diets, intermittent fasting, the paleo diet, and high intensity training.

RECENT FINDINGS:

Despite the growing popularity of fad diets and exercise plans for weight loss, there are limited studies that actually suggest these particular regimens are beneficial and lead to long-term weight loss. Juicing or detoxification diets tend to work because they lead to extremely low caloric intake for short periods of time, however tend to lead to weight gain once a normal diet is resumed. Both intermittent fasting and the paleo diet lead to weight loss because of overall decreased caloric intake as well. Lastly, studies on short bursts of high intensity training have shown remarkable weight loss and improvements in cardiovascular health. Review of the literature does suggest that some fad diets and exercise plans do lead to weight loss; however, the studies are quite limited and are all based on the concept of caloric restriction.