know how the diet plan work, what is meant by the quality of diet, types of diet and the importance of calorie deficit.

1. WHAT MATTERS IN DIET-
CARBS, PROTEINS, FATS OR
IS IT JUST CALORIES?
DR AISHWARYA JOSHI
PG RESIDENT- IMS AND SUM HOSPITAL

2. Balanced diet
Food which contains all macronutrients and micronutrients in
adequate quantity and proportion to achieve health on a daily basis.
Deficiency or excess of either nutrient leads to disease.

4. DEIT HAS TWO DEFINITIONS:
The kinds of food that a person,
animal, or community
habitually eats.
A special course of food to
which a person restricts
themselves, either to lose
weight or for medical reasons.

5. Counting macronutrients is similar to counting calories but
differs in that it considers where the calories come from.
In several randomised trials: Regardless of the
macronutrient ratio, all diets were equally successful in
promoting similar amounts of weight loss over the
course of two years
Carb- 4Cal/g Protein-4Cal/g
Research shows that
regardless of
macronutrient ratio, only
calorie deficit is important
Fat-9Cal/g

6. Fat, in a layman, reserves special attention:
A POOR SENSE OF SATIETY CAUSES CONSUMTION OF BULK OF
FOOD WHICH ACCOUNTS TO IRRATIONAL CALORIE INTAKE.
Saturated/
transfat raise
LDL
Twice as
many
calories as
carbs and
protiens.
Bacon,
sausages, chips
have low
vitamins and
minerals and
high calories.
AVOCADO

7. SIMPLER REFERENCE:
A calorically equivalent large apple has roughly the same amount of calories in a pack of
tacquitos. Compared to the Tacquitos, the apple delivers Vitamin C, folate, fiber, potassium,
Vitamin B6, thiamin, and riboflavin.
=
Four cups (340 grams) of broccoli have 100 calories and pack eight grams of fiber. Conversely,
just one-half of a medium-sized glazed doughnut provides 100 calories, largely from refined
carbs and fats
X 4 =

8. ONLY CAOLRIE? WHAT ABOUT QUALITY?
• High Quality
Unrefined, minimally
processed foods such as
vegetables and fruits, whole
grains, healthy fats and
healthy sources of protein
• Lower Quality
Include highly processed
snack foods, sugar-
sweetened beverages, refined
(white) grains, refined sugar,
fried foods, foods high in
saturated and trans fats, and
high-glycemic foods such as
potatoes.
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9. PALEO
same foods as our hunter-gatherer ancestors ate
before agriculture developed eaten
VEGAN
restricts all animal products
LOW CARB
involve limiting carb intake to 20–150 grams per day
DUKAN
a high-protein, low-carb weight loss diet split into
four phases — two weight loss phases and two
maintenance phases.
ULTRA LOW FAT
consumption of fat to under 10% of daily calories.
ATKINS
eating as much protein and fat as you like, as long as you
avoid carbs.
ZONE
a low-glycemic load diet that limits carbs to 35–
45% of daily calories and protein and fat to
30% each
HCG DIET
Systematic arrangement of calories and hcg supplements in
three phases.
IMT FASTING
cycles your body between periods of fasting and eating.
T
Y
P
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F
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10. “Changes in specific dietary factors may have big impact
on long-term weight gain: Weight-loss Strategy to Only
‘Eat Less, Exercise More” May be Overly Simplistic’”
A study of over 120,000 healthy
women and men spanning 20
years,
There was no significant difference in weight
loss among the other three diets (Zone,
LEARN, and Ornish).
A modest increase in protein content and a modest reduction
in the glycemic index led to an improvement in maintenance of
weight loss. There may be some benefits to a macronutrient-
based dietary approach, but research also shows that while a
particular diet may result in weight loss for one person, it may
not be effective for another person due to individual
differences in genes and lifestyle.

11. WHAT WE LEARNT?
The quality of food matters because low bulk of food may
condense high amount of calories that leads to increased
calorie intake.
Fat, protein or carbs hardly matter in diet and it is the
calorie count to be kept in mind.
Different diet plans work differently in each individual
influenced by sex, race and genetics.
Replace low bulk high calorie/low quality
foods/snacks/munchies with low calorie heavy bulk/ fibre
rich/ nutrient rich munchies.
A calorie deficit [daily calorie requirement – daily calorie
intake] needs a balance.
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