Running head: DIETARY PATTERNS 1

Dietary Patterns

Name

Academic Institution

Author Note

Class

Professor

October 1, 2021
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Dietary Patterns

Consequently, the number of calories one eats or drinks has direct implications on their

weight. This is based on the notion that the number of calories consumed that the body burns

over time relates to how much potential energy they contain (Foxcroft, 2012). A high intake of

calorie-rich foods such as saturated fats or added sugar provides the foundation for gaining

weight. Since my early childhood, I always have had zero food guidance tools, and being given a

free-range option of what to consume at home weighted my preference on potato chips, desserts,

sweets, and refined grains. I was never tied to having fruits, vegetables, and whole grains, the

general prudent dietary pattern for maintaining a healthy weight. Therefore, I became

considerably overweight and extremely conscious of the attitude my fellow students will have

towards me. My self-esteem gradually reduced and so did the concern of my relationship with

my peers over my weight.

The need for a quick fix of a fad diet instead of the effort to align weight through long-

term changes like exercise is the reason a lot more people go into planned and restricted eating.

Food intake has always been a complex behavior (“Food intake and energy metabolism,” 2013).

I went into dieting to secure a seat in my friendship circle and seek validation. Psychologically, I

needed validation for my existence and my belief was if I do not get back in shape, then I will

never get the chance to be regarded as cool. I looked up articles, books, watched videos, and

sought to find ways to get an admirable weight standard. One of the many useful pieces of

information I tapped was planning what I eat, when, how, and how much of it I could take to lose

weight. My meal preparations changed and my patterns of eating also moved differently. With

the goal in mind, diets with low fat became my choice. For a long time, they have been

considered the key to good health and a healthy weight.

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Effects of Dieting

Despite the popularity, the potentially harmful effects of dieting have not been put across

well enough to discourage the habit. Aggressive dieting biologically lowers the basic metabolic

rate, which means a person burns less energy when resting resulting in lower daily needs to

sustain achieved weight after the diet comes to an end (Langer. 2021). Coming back to the

normal eating habits at the low metabolic rate leads to post dieting weight gain, what is then

referred to as obesity. Yo-yo dieting, which involves the repeated cycles of gaining, losing, and

regaining weight has been shown to include risks of heart disease, and long-term impacts on

metabolism (Ogden, 2018). Dieting responds slowly to body functions as more energy is

conserved as it is needed, meaning a slowdown in natural metabolism. The biggest deal about

dieting is that it rarely works and that 95% of dieters regain their lost weight and more within a

span of 1 to 5 years.

Dieting can be dangerous. This habit forces a person’s body into starvation while limiting

important nutrients our bodies require. According to Ogden (2018), most dieters do not get a

good standard requirement of calcium and might end up with conditions of broken bones, stress

fractures, and osteoporosis. There comes physical consequences of going into dietary plans like

losing muscular strength and endurance, reduced oxygen utilization, thinning hair, and loss of

coordination. Electrolyte imbalances, dehydration, weakness, fainting, and slowed heart rates are

among the physical effects. Poor diet in extreme cases has also been seen to influence

dysfunctional behaviors like smoking cigarettes and drinking alcohol in schools.

Psychologically, denying your body food increases mood swings and the risk of either

undereating or overeating.
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Evidence-based Strategies for Improving Dietary Patterns

Diet planning is a debatable and controversial method of treating obesity, one of the

leading health conditions that have spurred interest through awareness creation. While many

people think it is advisable to adhere to a specific eating pattern, research has shown many

negative physical and psychological implications of dieting. One evidence-based strategy that

obese patients and the public, in general, are advised to stick to, is having a ketogenic diet more

times than usual (Maddington, 2017). One good example of a food that's ketogenic is avocado.

This type of diet is very low in carbohydrates and high in dietary fat, reducing the urge to eat

often while on diet allowing your body to efficiently burn the fat for energy. As a result, one's

blood pressure is reduced, sleep and mood are improved in addition to weight loss.

Another strategy to improve adherence to a certain prescribed diet is watching what you

eat. Having a record or a diary of the kind of meals you take, the amount and time you have the

meals, has proven to positively influence adherence to dietary plans. Research has shown that

sticking to your dietary pattern is more beneficial than the type of diet prescribed (Fothergill et

al., 2016). This is also helpful when one wants to change the diet they have as well as

maintaining that type of diet over a long time. With a food diary, one is likely to be more aware

of what he or she consumes and this will have a psychological effect on his or her eating habits

encouraging healthier dietary behavior.

Plan of Action for Improving Dietary Patterns

My personal goals are to make myself self-aware and identify how many calories I need

for my age, gender, activity level, and personal weight goals. Being aware of calorie intake of

foods ensures consumption is kept as minimum (Foxcroft, 2012). I intend to consult my doctor

for a safe calorie eating plan and goal for the same. This will not only help to determine my
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calorie intake but help keep it to a reasonable amount daily. Mindful eating and reasonable eating

will enable me to keep portion sizes of food to a recommended amount. Fothergill et al ( 2016)

describes portion distortion being rampant and my intentions are purely for the good cause of my

body. I will also try to avoid meats and high-fat non-nutritive foods and eat more vegetables,

fruits, lean proteins, and whole grains. I will make every effort to make the above-mentioned

foods the basis of my meals and snacks and even dedicate half my plate to meals for the same.

Planning my meals will entirely depend on the advice I get from my care provider, in instances

that I am not sure of the implications of my diet plans.

Accomplishing my goal of losing weight will earn me a high-speed blender to better plan

my meals, work out clothes to a gym membership, and a hiking trip with my friends. I am setting

myself up for even more success. My family, who have been my greatest support system will

deserve a staycation and we might as well hit the beach or lay outside for Vitamin D. I will

stretch my sincere thoughts and volunteer in campaigns for similar issues I went through. Above

all, I will press on to plan my meals and not to give up. I will pick up on the best foods for my

body and read wider on nutrition and a healthy lifestyle.

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References

Food intake and energy metabolism. (2013). Analysis of Complex Diseases, 25-

46. https://doi.org/10.1201/b16259-8

Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y.,

Skarulis, M. C., Walter, M., Walter, P. J., & Hall, K. D. (2016). Persistent metabolic

adaptation 6 years after “The biggest loser” competition. Obesity, 24(8), 1612-

1619. https://doi.org/10.1002/oby.21538

Foxcroft, L. (2012). Calories and corsets: A history of dieting over two thousand years. Profile

Books.

Langer, A. (2021). Good food, bad diet: The habits you need to ditch diet culture, lose weight,

and fix your relationship with food forever. Simon & Schuster.

Maddington, S. (2017). Keto diet: A complete guide for beginners: A low carb, high fat diet for

weight loss, fat burning and healthy living. Createspace Independent Publishing

Platform.

Ogden, J. (2018). Dieting and its consequences. The Psychology of Dieting, 29-

40. https://doi.org/10.4324/9781315144221-5