Setting the Record Straight: The Truth About Fad Diets

ObesityObesity

Over 50 percent of Americans are overweight.One in three adults is obese. Why?

Sedentary lifestylePoor food choicesObsession with dietingLack of time

The U.S. Diet IndustryThe U.S. Diet Industry

Almost $40 billion per year industry, includes:Diet booksDiet foodsDiet programsWeight-loss gimmicks

Do You Remember?Do You Remember?

1960 Drinking Man’s Diet Steak and Wine

1967 Dr. Stillman’s Diet1972 Dr. Atkin’s Diet1973 Richard Simmons

Fitness Guru1978 Scarsdale Diet1979 Pritikin Diet

1980 Beverly Hills Diet1981Cabbage Soup Diet1988 Optifast Liquid Diet1991 Protein Power1991Fen Phen Diet Pill1995 Enter the Zone1997 Fen Phen pulled from

market

Dr. Bob Arnot’sRevolutionary WeightControl Program

TheCabbageSoup Diet

Dr. Atkin’sNew DietRevolution

SugarBusters!

Enter the ZoneProtein Power

TheAnti-AgingZone

Fad DietsFad Diets

Fad Diet – Weight loss plans that are only popular for a short time

Weight lost usually regained Hard to stick with because they limit

food variety Expensive Restrict certain foods

• Body won’t get essential nutrients

Often seen in Advertisements

How to Recognize a Fad DietHow to Recognize a Fad Diet

Is the author credible?

Diets that advocate:Magic or miracle foodsRapid weight loss/quick fixNo exerciseRigid menus, “good” vs. “bad” foods, specific food combinationsRecommendations based on a single study or studies

published without a peer reviewSounds too good to be true

Fad Diet Alert!Fad Diet Alert!

Steer clear of these claims:Fast, easy weight lossBreakthrough miracleBanish fatSecret formula, new discoveryCureBalances hormonesEnzymatic process

DIETS DON’T WORKDIETS DON’T WORK50% of Americans Diet Annually 50% of Americans Diet Annually

Average diet lasts 42 daysOnly 5 -10 percent maintain a significant weight loss

(= 10 percent or more of starting weight)No scientific data from commercial programsNo scientific data from any diet-book programsSome cause significant health problems

Source: John Foreyt, Baylor College of Medicine

Dieter Beware: Current Fad Dieter Beware: Current Fad DietsDiets

Enter the ZoneDr. Atkin’s Diet RevolutionProtein PowerDr. Arnot’s Revolutionary Weight Control ProgramSugar Busters!Eat 4 Your Blood Type

NO RESEARCH TO SUPPORT NO RESEARCH TO SUPPORT DIETSDIETS

All six diets reviewed:Lack ResearchUse testimonialsBase validity on opinions not factsLack any peer review

ENERGY 101ENERGY 101Calories are supplied by:

CarbohydratesFat Protein

More Calories In less Calories Out = Weight Gain Less Calories In more Calories Out = Weight Loss

CARBOHYDRATESCARBOHYDRATES

Carbohydrate Intake Glucose + Insulin = Energy

Extra glucose: Glycogen storesFat stores

High Protein DietsHigh Protein DietsCommon ClaimsCommon Claims

Lose weight quicklyNever be hungryCarbohydrate intake creates:

Increased appetite Addiction to sugar High blood sugar Insulin resistance Increased body fat

INSULIN: A Closer LookINSULIN: A Closer Look

Insulin Resistance: The cells in our bodies are resistant to absorbing insulin and glucose to use for energy so glucose must be stored as fat.

INSULIN: A Closer LookINSULIN: A Closer Look

Insulin Resistance: The cells in our bodies are resistant to absorbing insulin and glucose to use for energy so glucose must be stored as fat.

High Protein Diet Theory: 75% of Americans are insulin resistant. A high carbohydrate intake leads to a dramatic surge of insulin. Because of insulin resistance, the glucose cannot be used for energy so it is stored as fat. Therefore carbohydrates make you FAT!

INSULIN: The RealityINSULIN: The Reality

10-25% of Americans are insulin resistantMost with insulin resistance are:

ObeseSedentary (insulin receptor sites and glycogen stores are

full. Glucose stored as fat.)Treatment:

Increase activity and decrease weight. This will deplete glycogen stores and increase blood glucose absorption. Less insulin is needed.

High Protein DietsHigh Protein DietsThe Inefficient Energy MachineThe Inefficient Energy Machine

Protein breakdown = Energy + Nitrogen Fat breakdown (no glucose) = Energy + Ketones

Increased fluid requirements Increased electrolyte loss Increased strain on kidneys and liver Increased uric acid in blood (gout)Ketosis

Ketones in Blood = KetosisKetones in Blood = Ketosis Acidic waste from fat breakdown in the Acidic waste from fat breakdown in the

absence of carbohydrate.absence of carbohydrate. Ketosis:

DizzinessNauseaDecreased appetiteDehydrationElectrolyte Imbalance

LethargyBad Breath: acetone

evaporation in lungsBone Loss: Calcium

buffers changes in blood pH

High Protein Diets: A Closer High Protein Diets: A Closer LookLook

Low in calories; 1200 or lessHigh in protein / low in carbohydrateLow in vitamins, minerals, phytochemicals High in saturated fat and cholesterol Increased risk for:

• Cardiovascular disease• Cancer• Osteoporosis

High Protein DietsHigh Protein DietsCommon ClaimsCommon Claims

Lose weight quicklyNever be hungryCarbohydrate intake creates:

Increased appetite Addiction to sugar High blood sugar Insulin resistance Increased body fat

Dr. Bob Arnot’sRevolutionary WeightControl Program

TheCabbageSoup Diet

Dr. Atkin’sNew DietRevolution

SugarBusters!

Enter the ZoneProtein Power

TheAnti-AgingZone

Sugar Busters!Sugar Busters!H. Leighton Steward; Morrison C. Berthea, M.D.; H. Leighton Steward; Morrison C. Berthea, M.D.; Sam S. Andrews, M.D.; and Luis A. Balart, M.D.Sam S. Andrews, M.D.; and Luis A. Balart, M.D.

Premise: Sugar is toxic, causing the body to release insulin and store excess glucose as body fat. High glycemic index foods should be eliminated. Minimal fluids with meals so digestive juices are not diluted. (1200 kcal)Negative Health Implications: Kidney and liver damage, fatigue, weakness and irritability. Vitamin and mineral deficiency. Risk for heart disease.

Sugar Busters!Sugar Busters!H. Leighton Steward; Morrison C. Berthea, M.D.; H. Leighton Steward; Morrison C. Berthea, M.D.; Sam S. Andrews, M.D.; and Luis A. Balart, M.D.Sam S. Andrews, M.D.; and Luis A. Balart, M.D.

High Glycemic Index Foods:

CarrotsPotatoesBeetsPastaBread (refined flour)Rice (white)Fruit (must be eaten by itself)

Enter the ZoneEnter the ZoneBarry Sears, Ph.D.Barry Sears, Ph.D.

Premise: “Zone”: A metabolic state where the mind is

relaxed and focused and the body is fluid and strong.Follow rigid, obscure rules, such as eating in “macronutrient blocks” and limiting carbohydrates. Negative Health Implications: Nutrient deficiency, increased risk of coronary heart disease, high cholesterol.

Enter the ZoneEnter the ZoneBarry Sears, Ph.D.Barry Sears, Ph.D.

Claims:Weight easy to lose on 40:30:30 planCarbohydrates make you fat because 75% of

Americans are genetically defective and over produce insulin. We must achieve an insulin zone.

Diet lowers risk for disease by decreasing production of bad eicosanoids (hormones).

Protein PowerProtein PowerMichael Eades, M.D. and Mary Eades, M.D.Michael Eades, M.D. and Mary Eades, M.D.

Premise: Low in fiber, high in fat, claims human body has no physical need for carbohydrates; should be completely avoided. Success of diet is demonstrated by the sales and popularity of the book.Negative Health Implications: Increased risk for coronary heart disease, high cholesterol, nutrient deficiency.

Dr. Bob Arnot’s Revolutionary Dr. Bob Arnot’s Revolutionary Weight Control ProgramWeight Control ProgramRobert Arnot, M.D.Robert Arnot, M.D.

Premise: Foods are drugs: Some make you feel good and others make you feel bad (crack). Refined carbohydrates can cause rapid weight gain. A diet low in carbohydrates and high in protein will decrease hunger and lead to weight loss.

Negative Health Implications: May take a psychological toll on its followers by labeling foods “good” and “bad.” Avoiding these foods causes a person to miss out on valuable nutrients.

Dr. Atkin’s New Diet RevolutionDr. Atkin’s New Diet RevolutionRobert AtkinsRobert Atkins

Premise: Carbohydrates make you fat, limit intake to 20g/day. Eat as much meat as you want. Never be hungry, lose weight fast.

Negative Health Implications: Increased risk for heart disease and nutrient deficiency, ketosis. Decreased benefits from plant based nutrients.

Eat 4 Your Blood TypeEat 4 Your Blood TypePeter D’AdamoPeter D’Adamo

Premise: Blood type is an evolutionary marker of which foods each person will process well and which will be useless calories or lead to illness and death.

Negative Health Implications: Promotes “good foods/ bad foods”. Nutrient deficient diet lacking carbohydrate, vitamins and minerals.

Risks of Eating DisordersRisks of Eating Disorders

Eating Disorder – Extreme, harmful eating behavior that can cause serious illness or even death

90% of those with eating disorders are female Exact cause is unknown, but can be brought on by the following:

Poor body image Culture Life Changes or Stressful Events Personality Traits Social and Family Pressures Perfectionism Genetics (?)

• Teens with family history of weight problems, depression, or substance abuse are more at risk

Anorexia NervosaAnorexia Nervosa

A disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation

Mostly affects girls and women (90-95%), but can affect boys and men too

Signs of Anorexia: Extremely Low Calorie Intake Obsession with Exercising Emotional Problems An Unnatural Interest in Food A Distorted Body Image Denial of an Eating Disorder

Confronting Anorexia.asf

Bulimia NervosaBulimia Nervosa

A disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating.

A person with bulimia usually follows a strict diet and then binges, followed by a purge

Person may return to strict dieting to regain control and avoid weight Signs of Bulimia:

Using diet pills, or taking pills to induce urination or bowel movements Exercising a lot, even in bad weather or when tired Going to the bathroom all the time after eating (to throw up)

• Signs of vomiting:– Swollen cheeks or jaw area– Calluses or scrapes on knuckles (if using fingers)– Teeth that look clear– Broken blood vessels in the eyes

Binge Eating DisorderBinge Eating DisorderA Disorder characterized by compulsive overeating; large amounts of food

consumed at one time without purging

Food often used as a coping mechanism for strong emotions or depression

Consequences Weight Gain and Obesity

People with Binge Eating Disorder may: Eat more quickly then usual during binge episodes Eat until uncomfortably full Eat when not hungry Eat alone because of embarrassment Feel disgusted, depressed, or guilty after overeating

I’m Still Looking for the I’m Still Looking for the Magic!Magic!

Lifelong Healthy WeightLifelong Healthy Weight

Positive attitudeAre you ready to change?Motivation: Internal not external

Health: Healthy weight not lowest weight Increased energy Self esteem Personal control

Eat for the long haul; Choose a life-long plan

Take an Honest Look:Take an Honest Look: Why You Weigh what You Why You Weigh what You WeighWeighActivity: What and how much?Food: What and how much?Stress: Is food your answer to life’s problems?Physiologic and genetic make-upAge and health status

Here’s the Magic!!!Here’s the Magic!!! Eating for good health and Eating for good health and

eating to control weight are virtually eating to control weight are virtually the same.the same.

Incorporate regular physical activity into your schedule.

Enjoy a variety of foods from the Food Guide Pyramid.

Maintain a positive attitude.

Physical Activity = Physical Activity = Success!Success!Choose something you enjoyCombined total of 30 minutes most days Benefits:

Healthy weight! Healthy heart! Strong bones! Great sleep! Stress relief! Increased energy! Positive and confident outlook!

Food Guide PyramidFood Guide Pyramid

High Carbohydrate DietHigh Carbohydrate Diet

Increases intake of: FiberCalciumVitaminsMineralsAntioxidantsPhytochemicals

Lowers risk for:Heart DiseaseCancerOsteoporosisDiabetesHigh Blood Pressure

Diets that WorkDiets that Work

Weight Watchers Intuitive Eating by Evelyn TriboleOutsmarting the Midlife Fat Cell by Debra WaterhouseOutsmarting the Female Fat Cell by Debra WaterhouseThin for Life. 10 Keys to Success from People Who Have

Lost Weight and Kept it Off by Anne FletcherThe Solution: Winning Ways to Permanent Weight Loss by

Laurel Mellin

Lifestyle ChangeLifestyle Change

Be realistic - Small changes over timeBe adventurous - Expand your tastesBe flexible - Balance food and activity over several

daysBe sensible - Enjoy all food in moderationBe active - Walk the dog, don’t just watch the dog walk

The Choice is YoursThe Choice is Yours

You are a reflection of your choices. Your life and health habits are yours alone to make. The choice is yours. Be the best you can be.