Diet, Cognition and Weight Loss

Abstract

There appears to be a correlation between diet, psychology and weight loss. With obesity and overweight rates rising, especially within the United States, researchers in the field of psychology have noted that cognitive based-therapy may be beneficial to helping an individual achieve their desired weight. Studies have documented the effects of cognitive based-therapy on altering cognition and perception of food and the various schemata associated with diet. The field of psychology expresses that much of what we consume on a daily basis is the result of psychological pattern that can be reworked to help ensure that we eat more nutritionally and in turn, lose weight if desired. Two specific diets are beneficial to individuals following cognitive based-therapy: the 17 Day Diet, which works to motivate an individual through a series of food eating cycles, and the Mediterranean Diet, which studies have revealed to be quite effective in lowering obesity and overweight rates in the United States, as well as stressing the importance of proper thinking about food itself.

Diet is defined as the total amount of food that is consumed by an individual. Nutritionists, psychologists, and medical doctors contend that routine decisions control or influence what we select to eat. The word diet often implies the use of specific intake of nutrition for health reasons. For years, medical professionals have been noting that individuals need suitable nutrition, which requires a select amount of fiber, vitamins, minerals, protein, carbohydrates, and healthy fats that are good for the body.

Dietary habits play a fundamental role in the quality of our health and in effect, our life. Much debate has existed as of late regarding diet and weight loss. When it comes to the topic of weight loss, there are many diet plans that individuals can participate in that fit their healthy lifestyle and needs. Many psychologists and psychiatrists have stated that our choice of what we eat and our dietary selections are directly correlated with psychological processes. These psychologists and psychiatrists state that effective weight loss can be achieved with a combination of therapy and diet. 

Literature Review

According to Collingwood (2008) data suggests that our nutritional habits and the choices we make in what we eat are acquired over a period of time. Dr. Jeff Brunstrom, the head of the Department of Experimental Psychology at Bristol University, UK has comprehensively studied the link between cognition and dietetic control (i.e. the relationship between attention and meal size, our reactions to food's sight and aroma and our portion size rationale. Brunstorm states with a blend of the right types of cognitive-based therapy and diet plan, that individuals can accomplish their ideal weight should they desire. It is then, all in how we think and process our understanding of nutrition and what we need versus what we want (Collingwood, 2008). 

Given the growing epidemic of obesity and overweight rates in the United States, psychologists have been seeking to try different methodologies in conjunction with medical professionals to aid individuals in losing some of the weight (Swencionis et.al, 2013). One prominent theory stated by Keshavarz et.al (2012) is cognitive behavior therapy. In their study, they researched weight loss programs combined with physical exercise and cognitive behavior therapy to ascertain the benefits. The authors noted that obese people tend to have maladaptive schemas and self-esteem issues and these factor into what they select to eat, thus, if these schemas were altered or changed, then an examination of what kinds of food could take place and become more effective in them being able to have the weight they so desired. Body-related beliefs, in effect, were the solitary factor in eating patterns. Keshavarz et.al (2012) identified the challenges associated with obesity and overweight individuals by giving them a questionnaire that allowed them to express their perceptions of certain types of foods, whether certain situations elicit different eating habits as well as their overall mental state. The results revealed that certain situations triggered certain types of food that would be consumed (Keshavarz et.al, 2012). For the researchers, they correlated that self-esteem and food decisions are related.

Similar studies performed by Caldwell et.al (2012) and Swencionis et.al (2013) revealed that healthy eating and weight management are stimulated by cognition. These researchers added in their conclusions that for significant reductions in weight to occur, individuals needed to be involved in cognitive-based therapy (Caldwell et.al, 2012; Swencionis et.al, 2013). Cognitive based-therapy is defined as "a form of psychotherapy in which the therapies and the client work together to identify and solve problems. They use what is known as the cognitive model, which provides insight into the behavioral and emotional processes that an individual identifies with. Cognitive based-therapy has been found to be effective in more than 1000 outcome studies and in the treatment of certain ailments such as diabetes, hypertension and migraines" ("Cognitive Behavior Therapy," 2013).  The question then becomes, with all of the research surrounding cognitive-based therapy and weight loss, what does the research say about diet as well? 

Swencionis et.al (2013) and Tomiyama et.al (2009) speaks to dietary choices and the dynamics behind them. In order for cognitive based-therapy to be effective combined with diet, psychologists and therapists have to ensure that certain triggers and perceptions are obliterated in the individual so there are no relapses. In other words, before any definitive dietary choices of a healthy nature can be made, there must be a self-acceptance mechanism engaged with the individual. The researchers here describe what is known as mindful awareness, meaning that individuals need to be able to feel the emotions surrounding being overweight or obese in order to disrupt the cycle of bad beliefs and patterns. When this is done, the compulsive eating and horrendous eating habits can be reworked into patterns that are healthier in nature. This will minimize disorderly eating and eating based on situational reactions (Swencionis et.al, 2013; Tomiyama et.al, 2009). Individuals will be able to restrict their eating when faced with problems and monitor the types of foods they consume that are more aligned with the proper dietetic mix.

So then situations and thoughts are at the root of the psychology of diet. There are many external and internal factors that contribute to the patterns an individual has that have to be corrected through cognitive based-therapy.  These influences include physical environment; genetics; social influences (i.e. family and peers); and marketing and advertising of foods, especially fast food. The psychologists and psychiatrists have to ascertain the specific influences in an individual in order to best know how to proceed in treating that individual (Blackman, 2008; Flores-Gomez et.al, 2012). This is different from the traditional methodology that many dieticians believe is the correct approach to dealing with diets. Many dieticians often state that individuals need to watch their portion sizes and what they eat, but do not delve into the crux of what is causing individuals to eat what they eat (Flores-Gomez et.al, 2012; Collingwood, 2008). So then, it is not that dieticians are wrong; they have just not assessed the correlation between food and the brain? (Blackman, 2008).  After cognitive based-therapy has been effective and reached its conclusion in the individual, the question then becomes what kinds of diet work well with post cognitive based-therapy individuals?

One particular diet that has been suggested is the 17 Day Diet. Presented by Dr. Mike Moreno, he contends that the 17-day diet is "designed to produce quick results, not because it staves you down to size but because its carefully designed balance of food and exercise adjusts your body metabolically so that you burn fat, day in and day out. The weight-reduction portion of this diet is limited to 17 days at a time so you aren't demoralized by the thought of endless months of dieting" (Moreno, 2011). The 17 Day diet works to confuse the body as the calorie counts and food selections continually change. The diet's purpose is to ensure that an individual does not get bored with eating and ensures that they are being reasonable with their choices. 

The 17 Day Diet is “generous in protein as protein is a powerful fat torcher for six reasons: digesting protein takes more energy than digesting carbs or fats, thus, your body burns a few extra calories after eating protein; ample protein in your diet spurts the body's fat-burning mechanism - glucagon; protein consumption helps to preserve lean muscle mass; eating protein keeps blood sugar levels on a even keel; having enough protein in your diet boosts metabolism; and protein helps tame appetite so there is no overstuffing" (Moreno, 2011). This ensures that an individual does not fall into the patterns that were released with cognitive based-therapy. The diet also incorporates other types of foods that are necessary for healthy eating and proper weight control, with an emphasis on fruits, vegetables, and protein. 

The Mediterranean diet has also been shown to be well suited for individuals after they have finished their cognitive based-therapy. The application of the Mediterranean diet needs to be accompanied by reduced energy intake. There are specifics to the diet such as that fat cannot exceed 30% of one's energy given that fat has been shown to be the primary factor in obesity and overweight rates in the United States. The Mediterranean diet is a useful program for individuals who are seeking to consistently maintain a routine program. Characteristics of the Mediterranean diet include flavors that are rich. It is important to note that the diet is high in salt given the stressing of eating olives and salads with virgin olive oil, however, a 10-year study on the diet found that it was supportive in lowering 50% of early death rates. The Mediterranean diet has been shown to also significantly reduce the risk of heart disease and other ailments such as diabetes and hypertension (Garaulet and de Heredia, 2010; Knoops et.al, 2004). Researchers have continued to advocate both the Mediterranean diet as well as diets such as the 17-day diet in helping individuals achieve the weight loss they want. As with all diets, it is important that the individual monitor what they are consuming and adhering to the instructions of the diet. This ensures that they will not fall back into the maladaptive schemata that caused the weight gain in the first place. 

Conclusion

Reaching and maintaining a healthy weight is important to any individual for both overall health and in preventing any serious issues that can develop. Psychologists and psychiatrists have been able to get a handle on the overweight and obesity dilemmas that plague society by incorporating cognitive based-therapy into the equation and thus altering the landscape of many of the patients that they see. It can then be said that once an individual undergoes cognitive based-therapy, they are better able to make proper eating choices and selections while following through with a diet that is beneficial both to their thinking and lifestyle.

Research Proposal 

Research is needed to understand other diets that may be beneficial to that seeking weight loss in addition to the 17 Day Diet and the Mediterranean diet. Five diets will be assessed to determine their effectiveness in weight loss. These diets are the DASH Diet, the TLC diet, Weight Watchers, the Atkins Diet, and a strictly vegetarian diet. Each of these diets will be assessed as far as content and what the field of psychology has stated about them in conjunction with cognitive based-therapy. There is relevancy in determining if other diets are just as successful in helping individuals achieve their desired weight. On the quantitative side of things, surveys will be distributed to a select group of individuals (at least 40) to determine their perceptions and attitudes about themselves and their diets. It will be essential to distribute these surveys to people of all body types, with an emphasis being on those who feel they are overweight.  

Prior research has stated that:

• Diet and perception are related (Collingwood, 2008)

• External factors contribute to individual perceptions (Blackman, 2008; Flores-Gomez et.al, 2012).

• Cognitive based-therapy is effective in altering the schematics of an individual’s thoughts and behavior (Swencionis et.al, 2013; Tomiyama et.al, 2009).

• The Mediterranean diet is complementary to cognitive based-therapy (Garaulet and de Heredia, 2010; Knoops et.al, 2004)

• The 17 Day Diet shifts thinking about eating as the body does not become contented on one type of meal (Moreno, 2011).  

These various items will have to be reinforced by the research in addition to the other diets that will be studied. 

Hypothesis

How do diets other than the 17 Day Diet and Mediterranean diet compare in shifting individual perception about weight and in turn allow that individual to lose weight?

Testing the Hypothesis

a) Sources: At least 5 additional sources will be obtained that provide information about the diets that will be studied in the research.

b) Analysis: the articles will be analyzed heavily with specific scrutiny paid to whether cognition, thoughts, beliefs, emotions, and perception are mentioned in them or if they are, mere articles about obesity and overweight only.

c) Procedure: surveys will be analyzed to determine people’s perceptions about themselves and the diets presented to them. It can be purported that individuals have specific opinions on diets in general, as well as the diets that will be presented to them; so there should be varying responses in the data obtained.

d) Materials: surveys will be created using a total of 25 questions related to individual perception and cognition as well as the aforementioned diets in this paper, and the diets that will be considered in the research study. 

The findings will hopefully provide additional diets that when combined with cognitive based-therapy help people lose weight or at a bare minimum cause them to consider the types of food choices that they are making and what needs changing. It will be important to ask as many people as possible who battle with weight gain in order to be able to prove that cognitive based-therapy is effective and those dietary choices are directly linked to thought processes. There will undoubtedly be differences in opinions, but the research should further prove the association between diet, therapy, and weight loss.

References

Blackman, M. (2008). Mind Your Diet: The Psychology Behind Sticking to Any Diet. Bloomington, IN: Xlibris Corporation.

Caldwell, K. L., Baime, M. J., & Wolever, R. Q. (2012, July). Mindfulness Based Approaches to Obesity and Weight Loss Maintenance. Journal of Mental Health Counseling, 34(3), 269-282.

Cognitive Behavior Therapy. (2013). Retrieved April 25, 2013, from Beck Institute for Cognitive Behavior Therapy website: http://www.beckinstitute.org/what-is-cognitive-behavioral-therapy/

Collingwood, J. (2008). The Psychology of Diets. Psych Central. Retrieved on April 26, 2013, from http://psychcentral.com/lib/2008/the-psychology-of-diets/

Flores-Gómez, I., Bacardí-Gascón, M., Armendáriz-Anguiano, A. L., Pérez-Morales, M. E., & Jiménez-Cruz, A. (2012). Evidence of social support as therapy for weight loss; a systematic review. Nutricion Hospitalaria, 27(5), 1422-1428.

Garaulet, M., & de Heredia, F. P. (2010). Behavioural therapy in the treatment of obesity (II) ; role of the Mediterranean diet. Nutricion Hospitalaria, 25(1), 9-17.

Keshavarz, A., Molavi, H., Malekpour, M., Neshatdost, H. T., & Paknahad, Z. (2012, July). The effect of cognitive- behavior therapy on weight self-efficacy, self esteem and body mass index (BMI) in Iranian obese patients. Interdisciplinary Journal of Contemporary Research In Business, 4(3), 267-272.

Knoops, K. T., de Groot, L. C., Kromhout, D., Perrin, A. E., Moreiras-Varela, O., Menotti, A., & van Staveren , W. A. (2004, September 22). Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. JAMA, 292(12), 1433-9.

Moreno, M. (2011). The 17 Day Diet: A Doctor's Plan Designed for Rapid Results(1st ed.). New York, NY: Free Press.

Swencionis, C., Wylie-Rosett, J., & Lent, M. R. (2013). Weight Change, Psychological Well-Being, and Vitality in Adults Participating in a Cognitive–Behavioral Weight Loss Program. Health Psychology, 32(4), 439–446.

Tomiyama, A. J., Moskovich, A., Haltom, K. B., Ju, T., & Mann, T. (2009). Consumption After a Diet Violation: Disinhibition or Compensation? Psychological Science, 20(10), 1275-1281.