ENERGY BALANCE-

DIETS AND WEIGHT

CONTROL

RIDDHI PATEL
WHAT IS ENERGY BALANCE?
 ENERGY EQUILIBRIUM
ENERGY INTAKE REFERS TO THE AMOUNT OF FUEL
(CALORIES) YOU TAKE IN THROUGH CONSUMPTION OF
CARBOHYDRATE, PROTEIN, FAT AND ALCOHOL.
ENERGY OUTPUT IS THE AMOUNT YOU EXPEND PRIMARILY
FOR BASIC BODY FUNCTIONS, PHYSICAL ACTIVITY, AND THE
PROCESSING OF FOOD.
ENERGY EQUILIBRIUM IS DEMONSTRATED IN PEOPLE WHO
MAINTAIN A RELATIVELY CONSTANT WEIGHT.
POSITIVE ENERGY BALANCE

POSITIVE ENERGY BALANCE WHEN YOU TAKE IN MORE ENERGY

THAN YOUR BODY NEEDS.
SURPLUS IS STORED AS FAT (LONG-TERM) AND GLYCOGEN
(SHORT-TERM).
PREGNANT WOMEN AND GROWING CHILDREN NEED A
POSITIVE ENERGY BALANCE.
A POSITIVE ENERGY BALANCE DUE TO OVEREATING AND
INACTIVITY LEADS TO WEIGHT GAIN.
NEGATIVE ENERGY BALANCE

NEGATIVE ENERGY BALANCE WHEN YOU TAKE IN LESS

ENERGY THAN YOUR BODY NEEDS.
ILLNESS.
INTENTIONAL CHANGE FOR WEIGHT LOSS.
THE BODY USES STORES OF GLYCOGEN AND FAT (PROTEIN
AS WELL WITH EXTREME DEFICITS).
ENERGY EQUILIBRIUM

ENERGY EQUILIBRIUM WHEN THE ENERGY INTAKE IS ABOUT

EQUAL TO THE ENERGY OUTPUT.
BODY WEIGHT CHANGE REFLECTS OVERALL ENERGY
BALANCE.
 ENERGY IN
REGULATION OF INTAKE
HUNGER
PROMPTS EATING; PHYSIOLOGICAL
DESIRE
SATIATION
SIGNALS TO STOP EATING
SATIETY
LACK OF HUNGER
APPETITE
PSYCHOLOGICAL DESIRE
HUNGER
THE INTERNAL, PHYSIOLOGICAL DRIVE TO
FIND AND CONSUME FOOD. UNLIKE
APPETITE, HUNGER IS USUALLY EXPERIENCED
AS A NEGATIVE SENSATION, OFTEN
MANIFESTING AS AN UNEASY AND PAINFUL
SENSATION.
 APPETITE

APPETITE IS A PSYCHOLOGICAL DESIRE TO EAT

THAT IS RELATED TO THE PLEASANT SENSATIONS
OFTEN ASSOCIATED WITH FOOD.
APPETITE CAN TRIGGER A DESIRE FOR FOOD, EVEN
WHEN YOU ARE NOT TRULY HUNGRY.
ANOREXIA IS A DECREASED DESIRE TO EAT FOOD.
POLYPHAGIA (HYPERPHAGIA) IS AN INCREASED
DESIRE TO EAT FOOD.
SATIATION / SATIETY

SATIATION IS A FEELING OF SATISFACTION AND

FULLNESS THAT TERMINATES A MEAL.
SATIETY IS A FEELING OF SATISFACTION OR
FULLNESS FOLLOWING A MEAL THAT QUELLS THE
DESIRE FOR FOOD. IT DELAYS SUBSEQUENT INTAKE.
ENERGY IN: REGULATORY FACTORS
 ENERGY OUT: FUEL USES

MAJOR COMPONENTS OF ENERGY EXPENDITURE

RESTING ENERGY EXPENDITURE (REE)
= BASAL ENERGY EXPENDITURE (BEE)
ENERGY FOR BASIC BODY FUNCTIONS
AFFECTED BY BODY SIZE, COMPOSITION, AGE, GENDER
PHYSICAL ACTIVITY
HIGHLY VARIABLE
AFFECTED BY BODY SIZE, FITNESS LEVEL,
TYPE OF ACTIVITY
THERMIC EFFECT OF FOOD (TEF)
ENERGY TO DIGEST, ABSORB,
METABOLIZE FOOD
WEIGHT CYCLING
WEIGHT CYCLING IS A PATTERN OF LOSING AND
REGAINING WEIGHT OVER AND OVER AGAIN IS
REFERRED TO AS YO-YO EFFECT. ONE MIGHT EXPECT
THIS BEHAVIOR TO BE HARMFUL, PERHAPS HARDER
ON THE BODY THAN OVERWEIGHT ITSELF.
HOWEVER, RESEARCH SHOWS THAT THE POTENTIAL
BENEFITS OF WEIGHT LOSS FOR OBESE
INDIVIDUALS OUTWEIGH THE POTENTIAL RISKS OF
WEIGHT CYCLING.
SET-POINT THEORY: A CASE AGAINST DIETING

WE CAN REDUCE LARGE AMOUNT OF WEIGHT IN A RELATIVELY-

SHORT TIME SIMPLY BY NOT EATING. HOWEVER, SUCCESS REMAINS
ONLY FOR SHORT PERIOD OF TIME AND EVENTUALLY THE URGE TO
EAT WINS OUT AND LOST WEIGHT RETURNS.
THE REASON FOR THIS FAILURE LIES IN A GENETICALLY DETERMINED
SET POINT THAT DIFFERS FROM WHAT THE DIETERS EXPECT.
ACCORDING TO SET-POINT THEORY, ALL PERSONS, FAT OR THIN,
HAVE A WELL-REGULATED INTERNAL CONTROL MECHANISM LOCATED
DEEP WITHIN THE LATERAL HYPOTHALAMUS THAT TIGHTLY
MAINTAINS A PRESET LEVEL OF BODY WEIGHT AND/OR BODY FAT.
EACH TIME BODY FAT DECREASES BELOW THE PERSONS SET POINT,
INTERNAL ADJUSTMENTS AND REGULATORY MECHANISMS RESIST
THE CHANGE AND ATTEMPT TO CONSERVE AND/OR REPLENISH BODY
FAT.
3 METHODS THAT UNBALANCE THE ENERGY
BALANCE EQUATION TO PRODUCE WEIGHT
LOSS:
REDUCE CALORIE INTAKE BELOW DAILY ENERGY
REQUIREMENTS.
MAINTAIN DAILY CALORIE INTAKE AND INCREASE
ENERGY EXPENDITURE THROUGH ADDITIONAL
PHYSICAL ACTIVITY.
DECREASE DAILY CALORIE INTAKE AND INCREASE
DAILY ENERGY EXPENDITURE.
ENERGY BALANCE-DIETS & THEIR
CONSEQUENCES

PROFESSIONAL ORGANIZATIONS HAVE VOICED STRONG

OPPOSITION TO CERTAIN DIETARY PRACTICES AND
FOLLOWING CERTAIN DIETS DUE O THEIR NEGATIVE
IMPACT ON ENERGY BALANCE.
DIETS INCLUDE:
ATKINS DIET
THE SOUTH BEACH DIET
PALEO DIET
ALMOST ALL DIETS ARE UNSUCCESSFUL

50% REGAIN ALL WEIGHT

WITHIN 2 YEARS
5-10% KEEP WEIGHT OFF
PERMANENTLY
CYCLE OF DIETING
START DIET

INITIAL
REGAIN MOTIVATION
INSPIRATION

FAIL W / DIET POSITIVE RESULTS

BLAME SELF

TROUBLE WITH COMPLIANCE

YO-YO DIETING

INCREASED RESISTANCE
TO WEIGHT LOSS

INCREASED EFFICIENCY
OF WEIGHT GAIN
PROBLEMS WITH FAD DIETS
WEIGHT LOSS IS OFTEN WATER LOSS
SUPPLEMENTS MAY BE DANGEROUS
DIET MAY LACK ESSENTIAL NUTRIENTS
METABOLISM MAY SLOW DOWN IF CALORIC INTAKE IS VERY
LOW
MOST (IF NOT ALL) SIMPLY DO NOT WORK FOR PEOPLE LONG
TERM!
ATKINS DIET
THE ATKINS DIET IS A LOW-CARBOHYDRATE DIET, USUALLY
RECOMMENDED FOR WEIGHT LOSS.
PROPONENTS OF THIS DIET CLAIM THAT YOU CAN LOSE
WEIGHT EATING AS MUCH PROTEIN AND FAT AS YOU WANT,
AS LONG AS YOU AVOID FOODS HIGH IN CARBS.
THE ATKINS DIET WAS ORIGINALLY PROMOTED BY A
PHYSICIAN NAMED DR. ROBERT C ATKINS WHO WROTE A
BEST-SELLING BOOK ABOUT THE DIET IN 1972. THERE ARE
FOUR PHASES OF THE ATKINS DIET: PHASE 1 (INDUCTION).
PHASE 2 (BALANCING), PHASE 3 (FINE-TUNING), AND PHASE
4 (MAINTENANCE).
ATKINS
PHASEDIET CONT
1 (INDUCTION): UNDER 20 GRAMS OF CARBS
PER DAY FOR 2 WEEKS, EAT HIGH-FAT, HIGH-PROTEIN,
WITH LOW-CARB VEGETABLES (LEAFY GREEN
VEGETABLES) TO STARTS THE WEIGHT LOSS.
PHASE 2 (BALANCING): SLOWLY ADD MORE NUTS,
LOW-CARB VEGETABLES AND SMALL AMOUNTS OF
FRUIT BACK TO YOUR DIET.
PHASE 3 (FINE-TUNING): WHEN YOU ARE VERY CLOSE
TO YOUR GOAL WEIGHT, ADD MORE CARBS TO YOUR
DIET UNTIL WEIGHT LOSS SLOWS DOWN.
PHASE 4 (MAINTENANCE): HERE YOU CAN EAT AS
MANY HEALTHY CARBS AS YOUR BODY CAN TOLERATE
WITHOUT REGAINING WEIGHT.
SIDE EFFECTS
THE OF THE ATKINS DIET
ATKINS DIET ACKNOWLEDGES THAT
DRASTICALLY CUTTING CARBS IN THE EARLY PHASE
OF THE PROGRAM CAN RESULT IN SOME SIDE
EFFECTS, INCLUDING: HEADACHE, DIZZINESS,
WEAKNESS, FATIGUE, CONSTIPATION.
IN ADDITION, RESTRICTING CARBOHYDRATES CAN
RESULT IN NUTRITIONAL DEFICIENCIES OR
INSUFFICIENT FIBER, WHICH CAN CAUSE SUCH
HEALTH PROBLEMS AS CONSTIPATION, DIARRHEA
AND NAUSEA.
IT'S ALSO POSSIBLE THAT RESTRICTING
CARBOHYDRATES TO LESS THAN 20 GRAMS A DAY
THE LEVEL RECOMMENDED FOR PHASE 1 OF THE
DIET CAN RESULT IN KETOSIS.
 SOUTH BEACH DIET
POPULAR WEIGHT LOSS DIET INVENTED BY CARDIOLOGIST ARTHUR
AGATSTON.
SIMILAR TO THE ATKINS DIET, THE SOUTH BEACH DIET STRICTLY LIMITS
INTAKE OF BREAD, POTATOES, AND OTHER CARBOHYDRATES WHILE
PERMITTING CONSUMPTION OF HIGHER FAT RED MEAT, CHEESE, AND
EGGS.
IT HAS 3 PHASES:
- PHASE 1: FOCUSES ON STABILIZING BLOOD GLUCOSE BY CONSUMING,
ONLY FOODS WITH LOWEST GLYCEMIC INDEX.
- PHASE 2: FIBER RICH CARBOHYDRATES AND UNSATURATED FATTY
ACIDS GRADUALLY REINTRODUCED UNTIL DESIRED WEIGHT IS
REACHED AND MAINTAINED.
- PHASE 3: A MAINTENANCE PHASE MEANT TO BE A HEALTHY WAY TO
EAT FOR LIFE. YOU CONTINUE TO FOLLOW THE LIFESTYLE PRINCIPLES
YOU LEARNED IN THE TWO PREVIOUS PHASES. YOU CAN EAT ALL
TYPES OF FOODS IN MODERATION.
RISKS OF SOUTH BEACH DIET

THERE ARE NO RISKS OF FOLLOWING THIS DIET IF IT

IS FOLLOWED AS OUTLINED.
HOWEVER, IF YOU SEVERELY RESTRICT YOUR
CARBOHYDRATES, YOU MAY EXPERIENCE PROBLEMS
FROM KETOSIS.
 PALEO DIET
A DIETARY PLAN BASED ON FOODS SIMILAR TO WHAT MIGHT
HAVE BEEN EATEN DURING THE PALEOLITHIC ERA, WHICH DATES
FROM APPROXIMATELY 2.5 MILLION TO 10,000 YEARS AGO.
TYPICALLY INCLUDES LEAN MEATS, FISH, FRUITS, VEGETABLES,
NUTS AND SEEDS; FOODS THAT IN THE PAST COULD BE
OBTAINED BY HUNTING AND GATHERING. A PALEO DIET LIMITS
FOODS THAT BECAME COMMON WHEN FARMING EMERGED
ABOUT 10,000 YEARS AGO. THESE FOODS INCLUDE DAIRY
PRODUCTS, LEGUMES AND GRAINS.
OTHER NAMES FOR A PALEO DIET INCLUDE PALEOLITHIC DIET,
STONE AGE DIET, HUNTER-GATHERER DIET, AND CAVEMAN DIET.
THE AIM OF A PALEO DIET IS TO RETURN TO A WAY OF EATING
THAT'S MORE LIKE WHAT EARLY HUMANS ATE. THE BELIEF IS THAT
THE HUMAN BODY IS BETTER SUITED TO THAT TYPE OF DIET
THAN TO THE MODERN DIET THAT EMERGED WITH FARMING.
RISKS OF PALEO DIET

PALEO DIET HAS POTENTIAL TO BE HEALTHY.

HOWEVER, THE TYPICAL PALEO DIET CAN PUT ONE
AT RISK OF CALCIUM AND VITAMIN D DEFICIENCY
WHICH ARE ESSENTIAL FOR BONE HEALTH.
ALSO, SATURATED FAT AND PROTEIN INTAKE ABOVE
RECOMMENDED LEVELS CAN INCREASE RISKS OF
KIDNEY AND HEART DISEASE, AND CERTAIN
CANCERS.
 THREE CLINICAL TRIALS COMPARED THE ATKINS TYPE LOW-
RESEARCH STUDIES
CARBOHYDRATES DIET WITH TRADITIONAL LOW-FAT DIETS
FOR WEIGHT LOSS. THE LOW-CARBOHYDRATE DIET WAS
MORE EFFECTIVE IN ACHIEVING A MODEST WEIGHT LOSS
FOR SEVERELY OVERWEIGHT PERSONS. HEART HEALTH ALSO
IMPROVED AS REFLATED BY A MORE FAVORABLE LIPID
PROFILE AND GLYCEMIC CONTROL IN THOSE WHO
FOLLOWED LOW-CARBOHYDRATE DIET FOR UP TO 1 YEAR.
A RANDOMIZED STUDY WAS PERFORMED TO EXAMINE
EFFECT OF LOW-CARBOHYDRATE AND LOW FAT DIETS ON
BODY WEIGHT AND CARDIOVASCULAR RISK FACTORS. AT 12
MONTHS, PARTICIPANTS WHO WERE ON LOW
CARBOHYDRATE DIET HAD GREATER DECREASE IN BODY
WEIGHT, LDL LEVEL, TOTAL FAT, TRIGLYCERIDE LEVEL, AND
GREATER INCREASE IN HDL CHOLESTEROL LEVEL THAN LOW
RESEARCH STUDIES CONT
A RANDOMIZED TRIAL WAS CONDUCTED TO IDENTIFYING PRETREATMENT DIETARY
HABITS THAT ARE ASSOCIATED WITH WEIGHT-LOSS INTERVENTION OUTCOMES COULD
HELP GUIDE INDIVIDUALS SELECTION OF WEIGHT-LOSS APPROACH AMONG
COMPETING OPTIONS.
A HIGHER PRETREATMENT PERCENTAGE CARBOHYDRATE INTAKE WAS ASSOCIATED
WITH LESS RAPID INITIAL WEIGHT LOSS (P = 0.02) AND LESS RAPID WEIGHT REGAIN
(P = 0.03) IN THE LOW-CARBOHYDRATE DIET CONDITION BUT WAS NOT ASSOCIATED
WITH WEIGHT TRAJECTORIES IN THE ORLISTAT PLUS LOW-FAT DIET CONDITION. IN
BOTH CONDITIONS, A HIGHER PRETREATMENT PERCENTAGE FAT INTAKE WAS
ASSOCIATED WITH MORE RAPID WEIGHT REGAIN (P < 0.01). PRETREATMENT
PERCENTAGE PROTEIN INTAKE WAS NOT ASSOCIATED WITH WEIGHT TRAJECTORIES.
NONE OF THE PRETREATMENT MACRONUTRIENTS WERE ASSOCIATED WITH WEIGHT
LOSS ON STUDY COMPLETION IN EITHER CONDITION.
PRINCIPLES OF WEIGHT CONTROL
(A BALANCE BETWEEN INTAKE AND EXPENDITURE)

IN EX

IN > EX - Gain Weight

IN = EX - Maintain Weight

IN < EX - Lose Weight

LIFESTYLE APPROACH TO WEIGHT CONTROL!
A LIFESTYLE APPROACH MAY TAKE
LONGER THAN THE FAD DIETS CLAIMS
BUT THE WEIGHT LOSS WILL BE REAL
AND IT WILL ALLOW YOU TO TAKE IN
ENOUGH CALORIES FOR GOOD HEALTH.
ALSO, IT WILL BE EASIER TO LIVE WITH
THAN AN EXTREME FAD DIET.
LIFESTYLE APPROACHES INCLUDE;
HEALTHY EATING (FOLLOWING
NUTRITIOUS DIET) AND REGULAR
PHYSICAL ACTIVITY
HEALTHY EATING

EATING A VARIETY OF FOODS

EATING SMALLER, MORE FREQUENT MEALS
AVOIDING BINGEING
REDUCING FAT INTAKE
FAT IS CALORICALLY DENSE (HIGH IN CALORIES)
FAT IS MORE EASILY STORED THAN CARBOHYDRATES OR
PROTEIN
HEALTHY EATING CONT.

LOW GLYCEMIC LOAD DIETS MAY BE A MORE

SENSIBLE ALTERNATIVE TO LOW-CARBOHYDRATE
DIETS.
ARTIFICIAL SWEETENERS AND FAT SUBSTITUTES
MAY HELP BUT CANNOT BE CONSIDERED A SURE
CURE FOR BODY FAT PROBLEMS.
AVOID ANYTHING WITH EPHEDRA.
RESTRICT EMPTY CALORIES.
LEARN THE DIFFERENCE BETWEEN CRAVING AND
HUNGER.
 REGULAR ACTIVITY
PATTERNS

BENEFITS OF EXERCISE FOR WEIGHT CONTROL

BURNS CALORIES
MAINTAINS LBM
INCREASES METABOLISM
PROMOTES GREATER FAT LOSS
SUPPRESSES APPETITE
WHAT TYPE OF EXERCISE IS BEST?
AEROBIC EXERCISE
STRENGTH OR MUSCLE ENDURANCE EXERCISE
CONCLUSION

DIETING SHOULD FOCUS ON EQUALIZING ENERGY BALANCE

EQUATION.
MANY POPULAR DIETS IMBALANCES ENERGY BALANCE
EQUATION.
REGULAR EXERCISE AND WELL PLANNED DIET CAN HELP TO
CONTROL WEIGHT WITHOUT ANY HELP FROM FAD DIETS.
REFERENCES
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