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Mini Review Volume 2 Isuse 6
A realistic weight management nutritional regimen for today’s life
Akbar Nikkhah
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Department of Animal Sciences, University of Zanjan, Iran
Correspondence: Akbar Nikkhah, Chief Highly Distinguished Professor, Department of Animal Sciences, Faculty of Agricultural Sciences, University of Zanjan, Foremost Principal Highly Distinguished Elite-Generating Scientist, National Elite Foundation, Iran
Received: September 20, 2015 | Published: October 12, 2015
Citation: Nikkhah A. A realistic weight management nutritional regimen for today’s life. J Nutr Health Food Eng. 2015;2(6):191-192. DOI: 10.15406/jnhfe.2015.02.00077
Abstract
This article develops a feasible global nutritional regimen to effectively manage body weight and minimize risks from obesity and related cardiometabolic issues. This program is based on dinner removal and dividing lunch into three portions to be consumed at three occasions with relatively equal intervals. An early morning moderate breakfast of mainly dairy low-fat products has to be maintained. This easy-to-practice and easy-to-keep circadian regimen allows the body to benefit considerably from an intense exercise session of at least once daily. Without limiting energy consumption especially via this program, any intense physical work will cause limited success in healthy weight loss and maintaining normal body mass index in long-time.
Keywords: weight management, nutrition, public health, obesity
Nutritional program innovation
Eating and exercise are two major managers of human body weight.1‒5 The public nutritional program developed in this article aims to reduce energy intake not more than one-third of the entire expected daily intake. This program begins the day with a morning (i.e., no later than 9-9:30 am) moderate breakfast constituting mainly dairy products of fresh milk, yogurt and cheese with some starch. High fat products must not be consumed much. Fitting exercise programs were described elsewhere.6‒10 Noteworthy, to facilitate limiting energy intake, early morning physical work may be maintained at nominal to manage the food crave.
Lunch should be aimed to have adequate energy but not to provide more than 800kcal for an average individual (assuming 2000kcal daily energy intake at non-regimen conditions). Otherwise, the prolonged integrity of the program would not be maintained. Depending on body size and activity level, the amount of lunch energy may be reduced to not be overfed. It is highly suggested to have some low-fat yogurt as a natural ideal probiotic at subsequent meals to improve gut function and health.11,12 Such a lunch should be divided into three relatively equal portions to be taken 1) once at normal lunch time, 2) the second time around late afternoon, and 3) the third time around normal supper or dinner time when hunger prevails.
This easy-to-exercise nutritional program prevents habitual over intake of energy that actually occurs in most regions of the world. In addition, this regimen keeps eating frequency still high and adequate for healthy insulin and related endocrinological functions.13,14 During meal intervals, only minimal amount of cereal and oil grains containing essential amino acids and fatty acids may be taken. Circadian timing of eating and exercise requires further exploration for increased success of global public health programs.15‒17 At least one adequately intense session of physical training to cause sufficient sweating and elevated heart beating for a minimum of 20-25min is required to gain maximal benefits from this weight management strategy.17,18
Nutritional weight management programs may be criticised for somehow violating moral human rights in eating any kind of foods and fruits. But, science-drivel ideologies demonstrate that when the new time’s man is overly busy with static life affairs, some sorts of limit-energy nutritional programs must be exercised to avoid obesity. In other words, the program developed in this article may be smoothened should physical exercise be intensified and durable. The program has implications for preventing cancer and rising nervous system diseases.19 A priority for successful implementation of this nutritional program is contemplation and edificational investment on public education of its scientific and real life properties.20
Implication
An easy-to-perform nutritional regimen was developed to facilitate weight management in the greatly busy life of the new times. A moderate breakfast made mainly from low-fat dairy products should set the stage for at least three subsequent moderate food meals to be consumed at normal lunch time, late afternoon, and evening or early night. The three food meals are relatively equal portion of the normal non-regimen lunch substituting for the actual non-regimen dinner.
Acknowledgements
Thanked are the Ministry of Science Research and Technology and National Elite Foundation for supporting the author’s global programs of optimizing science edification in the new millennium.
Conflict of interest
Author declares that there is no conflict of interest.
References
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- Nikkhah A. Establishing rhythmic regularities in cell physiology: A novel global program to thwart cancer. J Nutr Health Food Eng. 2015;2(2):52.
- Nikkhah A. Eating time modulations of physiology and health: life lessons from human and ruminant models. Iran J Basic Med Sci. 2012;15(4):787‒794.
- Nikkhah A. Time of Feeding an Evolutionary Science. Germany: Lap Lambert Publishing, GmbH & Co. KG; 2012.
- Nikkhah A. Reprogramming of Hunger via Eating Timing to Reduce Obesity and Diabetes: A Dairy Science Vision. J Adv Dairy Res In Press. 2015.
- Nikkhah A. Intense Daily Physical Work to Curtail Obesity and Metabolic Pressures. Obesity: Open Access. In Press. 2015.
- Nikkhah A. A Time-Efficient Exercise Formula for Normalizing Obese Body Mass Index. Adv Obesity Weight Manag Cont. 2015;3(2):00049.
- Nikkhah A. Lifestyle Optimization: Today's Foremost Probiotic. J Probiotics Health. 2015;3:e119.
- Nikkhah A. Improving Life Quality via Circadian Timing of Nutrient Intake: Linking Ruminant Agriculture to Human Health. EC Agriculture. 2015;2(1):258‒259.
- Nikkhah A. Scheduling Exercise-Eating to Optimize Gut Probiotics: A Global Invention. J Probiotic Health. 2015;3:e118.
- Nikkhah A. Circadian Optimization of Fruit and Vegetable Intake: A Gut-Exerciser Probiotic. J Prob Health. 2015;3:e116.
- Nikkhah A. A Milky Way to Healthy Gut: The Probiotic of All Ages. J Probiotic Health. 2015;3:e115.
- Nikkhah A. Slowing Aging via Joint Rhythmic Exercise and Optimized Eating Behavior: Nature Enthuses. J Bioprocess 2015;5:e136.
- Nikkhah A. Towards a Global Anti-Diabetes Exercise Program. J Bioprocess Biotechniq. 2015;5:e135.
- Nikkhah A. Standardizing Appetite through Timing of Food Intake to Minimize Metabolic Disorders: A Veterinary Revelation. J Veterinar Sci Technol. 2015;6:e116.
- Nikkhah A. Lifestyle Bioengineering via Scheduled Intake: Bridging Animal Agriculture to Human Medicine. Aust J Biotechnol 2015;2(3):1045.
- Nikkhah A. Demolishing Obesity via a Circadian Cutting-Edge Public Science. J Obesity. 2015;1(1):008.
- Nikkhah A. Circadian Timing and Regularity of Physical Activity: A Novel Bioprocess to Prevent Devastating Modern Diseases. J Bioprocess Biotechniq. 2015;5:e131.
- Nikkhah A. Matching Substrate Provision and use to Power Cut Oncogenesis. J Bioprocess Biotechniq. 2015;3(2):71.
- Nikkhah A. Pragmatic Science Edification: The Evolving Biodiverse Brain of Society. J Biodivers Biopros Dev. 2015;2:e109.
©2015 Nikkhah. This is an open access article distributed under the terms of the, which permits unrestricted use, distribution, and build upon your work non-commercially.