Editing Dieting (section)

==Types ==
{{main|List of diets}}
A restricted [[diet (nutrition)|diet]] is most commonly pursued by those who want to [[weight loss|lose weight]]. Some people follow a diet to gain weight (such as people who are underweight or who are attempting to gain more [[skeletal muscle|muscle]]). Diets can also be used to maintain a stable body weight or to improve health.<ref name=":1">{{cite journal | vauthors = Freire R | title = Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets | journal = Nutrition | volume = 69 | pages = 110549 | date = January 2020 | pmid = 31525701 | doi = 10.1016/j.nut.2019.07.001 | s2cid = 198280773 }}</ref>

===Low-fat===
{{Main|Low-fat diet}}
Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed.<ref>{{Cite journal |last1=Sandrou |first1=D. K. |last2=Arvanitoyannis |first2=I. S. |date=2000 |title=Low-Fat/Calorie Foods: Current State and Perspectives |url=http://www.tandfonline.com/doi/abs/10.1080/10408690091189211 |journal=Critical Reviews in Food Science and Nutrition |language=en |volume=40 |issue=5 |pages=427–447 |doi=10.1080/10408690091189211 |pmid=11029012 |s2cid=25469380 |issn=1040-8398 |access-date=14 August 2022 |archive-date=15 June 2022 |archive-url=https://web.archive.org/web/20220615152947/https://www.tandfonline.com/doi/abs/10.1080/10408690091189211 |url-status=live }}</ref> Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 2–12&nbsp;months' duration found that low-fat diets (without intentional restriction of caloric intake) resulted in average weight loss of {{convert|3.2|kg|lb|abbr=on}} over habitual eating.<ref name=Strychar/>

A low-fat, plant-based diet has been found to improve control of weight, [[blood sugar level]]s, and [[cardiovascular health]].<ref>{{cite journal | vauthors = Trapp CB, Barnard ND | title = Usefulness of vegetarian and vegan diets for treating type 2 diabetes | journal = Current Diabetes Reports | volume = 10 | issue = 2 | pages = 152–158 | date = April 2010 | pmid = 20425575 | doi = 10.1007/s11892-010-0093-7 | s2cid = 13151225 }}</ref>

===Low-carbohydrate===
{{Excerpt|Low-carbohydrate diet|paragraphs=1-4}}

===Low-calorie===
{{Main|Calorie restriction}}
Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a {{convert|0.5|to|1|kg|lb|abbr=off}} weight loss per week.<ref>{{Cite journal |last1=Finkler |first1=Elissa |last2=Heymsfield |first2=Steven B. |last3=St-Onge |first3=Marie-Pierre |date=January 2012 |title=Rate of weight loss can be predicted by patient characteristics and intervention strategies |journal=Journal of the Academy of Nutrition and Dietetics |volume=112 |issue=1 |pages=75–80 |doi=10.1016/j.jada.2011.08.034 |issn=2212-2672 |pmc=3447534 |pmid=22717178}}</ref> The National Institutes of Health reviewed 34 [[randomized controlled trial]]s to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 3–12 months.<ref name=Strychar/> Women doing low-calorie diets should have at least 1,000 calories per day and men should have approximately 1,200 calories per day. These caloric intake values vary depending on additional factors, such as age and weight.<ref name="Strychar" />

===Very low-calorie===
{{Main|Very low calorie diet}}
Very low calorie diets provide 200–800 calories per day, maintaining protein intake but limiting calories from both fat and carbohydrates.<ref>{{Cite journal |last1=Fock |first1=Kwong Ming |last2=Khoo |first2=Joan |date=2013 |title=Diet and exercise in management of obesity and overweight: Diet and exercise for weight management |journal=Journal of Gastroenterology and Hepatology |language=en |volume=28 |pages=59–63 |doi=10.1111/jgh.12407|pmid=24251706 |s2cid=28818676 |doi-access=free }}</ref> They subject the body to [[starvation]] and produce an average loss of {{convert|1.5|–|2.5|kg|lb|abbr=on}} per week.{{Citation needed|date=December 2021}} "2-4-6-8", a popular diet of this variety, follows a four-day cycle in which only 200 calories are consumed the first day, 400 the second day, 600 the third day, 800 the fourth day, and then totally [[fasting]], after which the cycle repeats.{{Citation needed|date=December 2021}} There is some evidence that these diets results in considerable weight loss.<ref name="Thom2017" /> These diets are not recommended for general use and should be reserved for the [[management of obesity]] as they are associated with [[Adverse effect (medicine)|adverse side effect]]s such as loss of lean muscle mass, increased risks of [[gout]], and [[electrolyte imbalance]]s. People attempting these diets must be monitored closely by a physician to prevent complications.<ref name=Strychar/>

The concept of crash dieting is to drastically reduce calories, using a very-low-calorie diet.<ref>{{cite web |title=How to diet |url=https://www.nhs.uk/live-well/healthy-weight/how-to-diet/ |website=nhs.uk |language=en |date=27 April 2018 |access-date=17 October 2019 |archive-date=22 November 2017 |archive-url=https://web.archive.org/web/20171122105610/https://www.nhs.uk/livewell/loseweight/Pages/how-to-diet.aspx |url-status=live }}</ref><ref>{{cite web |title=Take the test: Is an 800-calorie diet right for me? |url=https://www.bbc.co.uk/food/articles/crash_diet_test |website=BBC Food |language=en |access-date=19 October 2019 |archive-date=18 June 2022 |archive-url=https://web.archive.org/web/20220618145752/https://www.bbc.co.uk/food/articles/crash_diet_test |url-status=live }}</ref><ref>{{cite web |last1=Bonet |first1=Anna |title=Are crash diets ever a good idea for weight loss? |url=https://www.netdoctor.co.uk/healthy-eating/a25288668/are-crash-diets-bad-for-you/ |website=Netdoctor |date=28 November 2018 |quote='A crash diet is typically a very low-calorie diet, where you eat a very restrictively for a short period of time,' explains Registered Dietician, Helen Bond. |access-date=19 October 2019 |archive-date=7 July 2022 |archive-url=https://web.archive.org/web/20220707010239/https://www.netdoctor.co.uk/healthy-eating/a25288668/are-crash-diets-bad-for-you/ |url-status=live }}</ref><ref>{{cite web |title=Crash diets can cause transient deterioration in heart function |url=https://www.sciencedaily.com/releases/2018/02/180202123836.htm |website=ScienceDaily |language=en |date=2018-02-02 |access-date=17 August 2019 |archive-date=29 April 2022 |archive-url=https://web.archive.org/web/20220429184602/https://www.sciencedaily.com/releases/2018/02/180202123836.htm |url-status=live }}</ref> Crash dieting can be highly dangerous because it can cause various kind of issues for the human body. Crash dieting can produce weight loss but without professional supervision all along, the extreme reduction in calories and potential unbalance in the diet's composition can lead to detrimental effects, including sudden death.<ref>{{cite web |title=How crash diets harm your health - CNN.com |url=http://edition.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/index.html |website=www.cnn.com |language=en |access-date=17 August 2019 |archive-date=19 May 2022 |archive-url=https://web.archive.org/web/20220519105134/http://edition.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/index.html |url-status=live }}</ref>

===Fasting===
{{Main|Fasting|Intermittent fasting}}
Fasting is the act of intentional taking a long time interval between meals. Lengthy fasting (multiple days in a week) might be dangerous due to the risk of [[malnutrition]].<ref>{{cite journal | vauthors = Horne BD, Muhlestein JB, Anderson JL | title = Health effects of intermittent fasting: hormesis or harm? A systematic review | journal = The American Journal of Clinical Nutrition | volume = 102 | issue = 2 | pages = 464–470 | date = August 2015 | pmid = 26135345 | doi = 10.3945/ajcn.115.109553 | doi-access = free }}</ref> During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the [[Human brain|brain]], causes the body to deplete its glycogen stores.<ref name=":1" /> Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolizing body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body.<ref name=":1" /> Most experts believe that a prolonged fast can lead to muscle wasting,<ref>{{Cite web |date=2021-06-30 |title=Intermittent Fasting Can Lead to Muscle Loss, But It Doesn't Have to – Here's Why |url=https://newjersey.jeffersonhealth.org/content/intermittent-fasting-can-lead-muscle-loss-it-doesn%E2%80%99t-have-%E2%80%93-here%E2%80%99s-why |access-date=2022-11-10 |website=Jefferson Health New Jersey |archive-date=10 November 2022 |archive-url=https://web.archive.org/web/20221110083145/https://newjersey.jeffersonhealth.org/content/intermittent-fasting-can-lead-muscle-loss-it-doesn%E2%80%99t-have-%E2%80%93-here%E2%80%99s-why |url-status=live }}</ref> although some{{who|date=April 2022}} dispute this.{{citation needed|date=April 2022}} The use of short-term fasting, or various forms of [[intermittent fasting]], have been used as a form of dieting to circumvent the issues of long fasting.<ref>{{Cite journal |last1=Horne |first1=Benjamin D |last2=Muhlestein |first2=Joseph B |last3=Anderson |first3=Jeffrey L |date=2015-08-01 |title=Health effects of intermittent fasting: hormesis or harm? A systematic review |journal=The American Journal of Clinical Nutrition |language=en |volume=102 |issue=2 |pages=464–470 |doi=10.3945/ajcn.115.109553 |pmid=26135345 |s2cid=1478175 |issn=0002-9165|doi-access=free }}</ref>

Intermittent fasting commonly takes the form of periodic fasting, alternate-day fasting, time-restricted feeding, and/or religious fasting.<ref name=":1" /> It can be a form of reduced-calorie dieting but pertains entirely to when the metabolism is activated during the day for digestion. The changes to eating habits on a regular basis do not have to be severe or absolutely restrictive to see benefits to cardiovascular health, such as improved glucose metabolism, reduced inflammation, and reduced blood pressure.<ref>{{Cite journal |last1=Becker |first1=Amanda |last2=Gaballa |first2=Dianna |last3=Roslin |first3=Mitchell |last4=Gianos |first4=Eugenia |last5=Kane |first5=Jamie |date=July 2021 |title=Novel Nutritional and Dietary Approaches to Weight Loss for the Prevention of Cardiovascular Disease: Ketogenic Diet, Intermittent Fasting, and Bariatric Surgery |url=https://link.springer.com/10.1007/s11886-021-01515-1 |journal=Current Cardiology Reports |language=en |volume=23 |issue=7 |pages=85 |doi=10.1007/s11886-021-01515-1 |pmid=34081228 |s2cid=235307329 |issn=1523-3782 |access-date=26 September 2022 |archive-date=1 March 2024 |archive-url=https://web.archive.org/web/20240301012409/https://link.springer.com/article/10.1007/s11886-021-01515-1 |url-status=live }}</ref> Studies have suggested that for people in [[intensive care]], an intermittent fasting regimen might "[preserve] energy supply to vital organs and tissues... [and] powerfully activates cell-protective and cellular repair pathways, including autophagy, mitochondrial biogenesis and antioxidant defenses, which may promote resilience to cellular stress."<ref>{{cite journal |vauthors=Gunst J, Casaer MP, Langouche L, Van den Berghe G |title=Role of ketones, ketogenic diets and intermittent fasting in ICU |journal=Curr Opin Crit Care |volume=27 |issue=4 |pages=385–389 |date=August 2021 |pmid=33967210 |doi=10.1097/MCC.0000000000000841 |s2cid=234345670 |url=https://lirias.kuleuven.be/handle/123456789/677319}}</ref> The effects of decreased serum glucose and depleted hepatic glycogen causing the body to switch to ketogenic metabolism are similar to the effects of reduced carbohydrate-based diets.{{citation needed|date=April 2022}} There is evidence demonstrating profound metabolic benefits of intermittent fasting in rodents.<ref name=":1" /> However, evidence is lacking or contradictory in humans and requires further investigation, especially over the long-term.<ref name=":1" /> Some evidence suggests that intermittent restriction of caloric intake has no weight-loss advantages over continuous calorie restriction plans.<ref>{{Cite journal |last1=Varady |first1=Krista A |last2=Bhutani |first2=Surabhi |last3=Church |first3=Emily C |last4=Klempel |first4=Monica C |date=2009-09-30 |title=Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults |journal=The American Journal of Clinical Nutrition |volume=90 |issue=5 |pages=1138–1143 |doi=10.3945/ajcn.2009.28380 |pmid=19793855 |issn=0002-9165|doi-access=free }}</ref><ref name=":1" /> For adults, fasting diets appear to be safe and tolerable, however there is a possibility that periods of fasting and hunger could lead to overeating<ref name=":1" /> and to weight regain after the fasting period.<ref name=":1" /> Adverse effects of fasting are often moderate and include halitosis, fatigue, weakness, and headaches.<ref name=":1" /> Fasting diets may be harmful to children and the elderly.<ref name=":1" />

=== Exclusion Diet ===
This type of diet is based on the restriction of specific foods or food groups. Examples include gluten-free, Paleo, plant-based, and Mediterranean diets.

Plant-based diets include vegetarian and vegan diets, and can range from the simple exclusion of meat products to diets that only include raw vegetables, fruits, nuts, seeds, legumes, and sprouted grains.<ref name=":2">{{Cite journal |last1=Melina |first1=Vesanto |last2=Craig |first2=Winston |last3=Levin |first3=Susan |date=December 2016 |title=Position of the Academy of Nutrition and Dietetics: Vegetarian Diets |url=http://dx.doi.org/10.1016/j.jand.2016.09.025 |journal=Journal of the Academy of Nutrition and Dietetics |volume=116 |issue=12 |pages=1970–1980 |doi=10.1016/j.jand.2016.09.025 |pmid=27886704 |s2cid=4984228 |issn=2212-2672 |access-date=1 March 2024 |archive-date=7 July 2022 |archive-url=https://web.archive.org/web/20220707010241/https://secure.jbs.elsevierhealth.com/action/getSharedSiteSession?redirect=https%3A%2F%2Fandjrnl.org%2Fretrieve%2Fpii%2FS2212267216311923&rc=0 |url-status=live }}</ref> Exclusion of animal products can reduce the intake of certain nutrients, which might lead to nutritional deficiencies of protein, iron, zinc, calcium, and vitamins D and B<sub>12</sub>.<ref name=":2" /> Therefore, long term implementation of a plant-based diet requires effective counseling and nutritional supplementation as necessary. Plant-based diets are effective for short-term treatment of overweight and obesity, likely due to the high consumption of low energy density foods.<ref name=":1" /> However, evidence for long-term efficacy is limited.<ref name=":1" />

The Paleo diet includes foods that it identifies as having been available to Paleolithic peoples<ref>{{Cite journal |last1=Agoulnik |first1=Dorothy |last2=Lalonde |first2=Mathieu Pascal |last3=Ellmore |first3=George S. |last4=McKeown |first4=Nicola M. |date=May 2021 |title=Part 1: The Origin and Evolution of the Paleo Diet |journal=Nutrition Today |language=en |volume=56 |issue=3 |pages=94–104 |doi=10.1097/NT.0000000000000482 |s2cid=235398211 |issn=1538-9839|doi-access=free }}</ref><ref>{{cite web |title=Diet Review: Paleo Diet for Weight Loss |url=https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/paleo-diet/ |website=Harvard T.H. Chan School of Public Health |access-date=9 October 2024}}</ref> including meat, nuts, eggs, some oils, fresh fruits, and vegetables.<ref name=":1" /> Overall, it is high in protein and moderate in fats and carbohydrates. Some limited evidence suggests various health benefits and effective weight loss with this diet. However, similar to the plant-based diet, the Paleo diet has potential nutritional deficiency risks, specifically with vitamin D, calcium, and iodine.<ref name=":1" />

Gluten-free diets are often used for weight loss but little has been studied about the efficacy of this diet and metabolic mechanism for its effectiveness is unclear.<ref name=":1" />

The Mediterranean diet is characterized by high consumption of vegetables, fruits, legumes, whole-grain cereals, seafood, olive oil, and nuts. Red meat, dairy and alcohol are only recommended in moderation. Studies show that the Mediterranean diet is associated with short term as well as long term weight loss in addition to health and metabolic benefits.<ref name=":1" />

===Detox===
{{Main|Detox diet}}
Detox diets are promoted with unsubstantiated claims that they can eliminate "toxins" from the human body. Many of these diets use [[herb]]s or [[celery]] and other juicy low-[[calorie]] [[vegetable]]s. Detox diets can include fasting or exclusion (as in [[juice fasting]]). Detox diets tend to result in short-term weight loss (because of calorie restriction), followed by weight gain.<ref>{{Cite journal |last1=Obert |first1=Jonathan |last2=Pearlman |first2=Michelle |last3=Obert |first3=Lois |last4=Chapin |first4=Sarah |date=December 2017 |title=Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques |url=http://link.springer.com/10.1007/s11894-017-0603-8 |journal=Current Gastroenterology Reports |language=en |volume=19 |issue=12 |pages=61 |doi=10.1007/s11894-017-0603-8 |pmid=29124370 |s2cid=45802390 |issn=1522-8037 |access-date=1 March 2024 |archive-date=7 July 2022 |archive-url=https://web.archive.org/web/20220707010240/https://link.springer.com/article/10.1007/s11894-017-0603-8 |url-status=live }}</ref>

===Environmentally sustainable===
{{see also|Environmental vegetarianism}}
Another kind of diet focuses not on the dieter's health effects, but on its environment. The One Blue Dot plan of the BDA<ref>{{cite web|author1=BDA|date=20 November 2018|title=Environmentally sustainable diets are a Win-Win for the planet and health say dietitians|url=https://www.bda.uk.com/news/view?id=221&x[0]=news/list |access-date=22 October 2019|website=www.bda.uk.com}}</ref> offers recommendations towards reducing diets' environmental impacts, by:
# Reducing meat to 70g per person per day.
# Prioritising plant proteins.
# Promoting fish from sustainable sources.
# Moderate dairy consumption.
# Focusing on wholegrain starchy foods.
# Promoting seasonal locally sourced fruits and vegetables.
# Reducing high fat, sugar and salty foods overconsumption.
# Promoting tap water and unsweetened tea/coffee as the de facto choice for healthy hydration.
# Reducing [[food waste]].