FAD DIETSFAD DIETS

Bela Thomas

FAD DIETS

• Advertises quick weight loss• Over emphasizes one specific type of food• Weight loss is seen by at least one or two

pounds a week • May regain the weight that you lost and

possibly much more• Research shows they did not work in the past

and will not work now• Fad diets are popular because of quick fix.

Top Six Fad Diets1. Liquid protein diet – Liquid collagen drinks; several

times a day2. High Protein diet – Consumes large amounts of

protein; no carbohydrates 3. Liquid diet – “Slim Fast”; An eight ounce drink

replaces meals.4. Grapefruit Diet – Only grapefruit, one egg and a

glass of coffee or tea, which provides only 800 calories.

5. Juice/Broth Diet – Only juices or clear soups6. Combination Diets – Combining fruits or desserts.

Ex: five pounds of grapes/day or large portions of favorite cheesecake.

CONSEQUENCES

• Does not keep the weight off

• “Eating should be enjoyable”

• The food content gets boring

• Fluctuation in weight causes stress

HEALTH EFFECTS

• Drowsiness, headache and nausea from lack of right nutrients

• Kidney failure, gall stones, hair loss, dry skin and fatigue.

• Ketones in the body ( high ketones – low B.P & fatigue)

• loss of water weight

• Body reverts to fasting state – Ketosis

Basic NutrientsThree Macronutrients:

• Carbohydrates – yields sugar & energy

- Breads, Pasta, Grains, Milk, and fruits

- 50-55% of total calories

• Proteins – Milk, Meat & legumes

- 20-25% of total calories

• Fat - <30% of total calories

Basic Nutrients• All three nutrients balanced will provide good health

• Less Carbohydrate:

- Body breaks protein stores

- Lead to health complications• Less Protein:

- Feel weak, less muscle

- Affect body immunity• Less Fat:

- provides structure

- Cell metabolism

KETOSIS

• Body reverts to fasting state – Ketosis

• Diets take advantage of ketosis to loose weight.

• This state is one of body’s last ditch emergency responses.

• Many health problems may occur

• Fatal in individuals with Diabetes.

CONSEQUENCES

Restricting carbohydrates:

• Less supply of fiber

• High amounts of cholesterol & saturated fat lead to heart problems and cancers.

• Tend to take away calcium from bones.

Diet Pills

• Another kind of fad diet

• Anxiety

• Fatigue

• Sleeplessness

• Irregular heart beat

• Kidney problems

• Headache

BMI (Body Mass Index)

• Is a measure of body fat based on height and weight that applies to both adult men and women

• Depends on height, body frame, ratio of body fat to lean muscle tissue.

BMI Category:Underweight = < 18.5

Normal Weight = 18.5 – 24.9Overweight = 25-29.9

Obesity = BMI of 30 or greater

Balanced Diet

• Reduce the serving sizes (portion control)

• Cut down excessive sugar and fat

• Exercise

• Helps loose weight and maintain a healthy weight

Food Guide Pyramid

• 6-11 servings of carbohydrates, 3-5 servings of vegetables, 2-4 servings of fruits, 2-3 servings of meat, 2-3 servings of milk & milk products and use of fat and sweets sparingly

• Provides all vitamins, minerals, fat, protein and calories

Dietary Cholesterol

• Found only in animal foods.

• Meat, fish, poultry and diary products.

• Egg yolks and organ meats such as liver, kidney are high in cholesterol.

• Limit cholesterol intake to 300 mg/day

• Plant Foods contain no cholesterol

Label Reading

• First clue to hidden fat

• Check out those labels

• Serving Size 1/2 cup (122g)

• Amount Per Serving • Calories 80Calories from Fat 0 % Daily Value• Total Fat 0g0%• Sodium 10mg0%• Total Carbohydrate 20g 7%   • Dietary Fiber 1g4%   • Sugars 18g  • Protein less than 1g  • Vitamin C 45%Iron 2%

 

Food Labels

• Ingredients are listed in descending order

• Main ingredients listed first

• Smaller ingredients listed last

• If all ingredients listed are low in Cholesterol, Fat & sodium – product is acceptable

• Always look at the serving sizes

Food Labels

• Be aware of high sodium ingredients

• Look for sources of sugar – different forms like dextrose or fructose

• When a series of ingredients are listed in brackets, any of the ingredients may be used in the product. This is particularly true of oils.

Shopping Tips:

• Plan ahead and make a list of things to buy. Include foods good for snacking.

• Choose a variety of fruits and vegetables to follow “5 a day”.

• Fresh is better if not buy frozen or low sodium canned.

Shopping Tips

• Choose whole grain products – Look for the word “whole grain”.

• Limit foods made with partially hydrogenated vegetable oils, may be high in trans fat.

• Include fat free and low fat milk products.

• If you are used to whole milk products, taper off slowly from 2% to 1% and then skim.

Shopping Tips

• Choose cuts of meat with less fat• Buy whole turkeys that have not been injected

with fats or broth• Look for frozen dinners that are low in

saturated fat, cholesterol and sodium• Choose from vegetable oils and margarines

with liquid vegetable oil as the first listed ingredient and no more than 2 grams of saturated fat per tablespoon.

Shopping Tips

• Buy reduced fat or fat free salad dressings -no more than 1 gram of saturated fat per tablespoon.

• Almond, avocado and hazelnut oils are high in monounsaturated fat.

• Remember coconut oil, palm oil and palm kernel are high in saturated fat, even though they are vegetable oils and have no cholesterol.

Shopping Tips

• Choose desserts low in saturated fat, cholesterol and calories

• Buy healthy snacks like mixing fruits, vegetables and low fat dips.

• Choose beverages like calorie free soft drinks, tea, flavored mineral water or vegetable juice.

• To Succeed in sensible shopping – Always read LABEL.

How to lose weight & keep it OFF!

• Adopt healthy eating instead of

Dieting – On again, Off Again thing.

• Set reasonable goals:

Loose ½ pound to 1pound / week

• No such thing as “Forbidden Food”.

• Eat smaller portions to maintain weight

• Increase fluid and fiber to feel full

• Keep Moving

Weight Loss Diet

Rules To Follow:• Eat 5 servings of fruit & vegetables / Day• Eat 3 meals each day• Do not skip a meal• Eat at same times each day• Do not fry foods• Drink 2% or skim milk• Take skin off chicken & Turkey• Avoid too much sugar

                                                      

Conclusion

• Red FlagRed Flag

-Fad Diets are dangerous

• Remember the key wordsRemember the key words::

-Moderation

-Low fat

-Keep moving

QUESTIONS?????