Weight Loss

Dieting Eric Perez

Performance Athletes &

Adults

What

is d

ieti

ng? oIt’s the practice of

eating food to decrease, maintain, or

increase body weight.oOften combined with

exercising to lose weight.

What

is d

ieti

ng

cont.

oMajority of people who

diet regain either all or

more of their previous

weight back.oThere are 4 types of weight loss diets: low-

fat, low-carb, low-calorie, and very low-

calorie.

Low

Fat

Die

t

oConsists of consuming

little trans fat and saturated fat. oDesigned to reduce

heart disease risk and

lower cholesterol.oDiet consists of eating

lean protein and veggies.

Fact o

r Fiction

Dietary fat good

for health?

FACT

o Fats supply

energy and

fatty acids

along with

fat-soluble

vitamins.

Unsaturated fats

are unhealthy?

FICTION

o They

improve

cholesterol

levels and

control blood

sugar levels.

Low

-Carb

ohyd

rate

Die

to Relatively high in fats.

o Low-Carbohydrates

o Ketogenic

o Ketogenic Carbohydrate

intake restriction to produce

Ketosis.

Low-Carbohydrate Diet Cont.oSuggested foods easily

digestible carbs are

substituted higher percentage fats

oEx. Atkins & Protein Power

Low

-Calo

rie D

iet o Produce 500-100 calories

per day. o Avg. weight loss is 1-2lbs.

Per week.o Ex. Dash Diet & Weight Watchers

Fact o

r Fiction

Are low calorie

diets safe?

FACT

Can improve

diabetes, high

blood pressure,

and high

cholesterol.

Very

Low

Calo

rie

Die

t

o Provide 200-800 calories

per day. o Protein intake is maintained but calories

from fat and carbs are

limited.o Avg. weight loss is 3-5lbs.

oMostly consists of liquid

meals.

8 f

oods

for

weig

ht

loss

oMushroomsoEggsoApplesoLow calorie dessertsoSoup oOat mealoHot chile peppers

oAlmonds

8 e

atin

g tip

s for

weig

ht lo

ssoPrepare for success

oModeration

oHow you eat

oMore fruits and

vegetables

8 e

atin

g tip

s for

weig

ht lo

ss

cont.

oHealthy carbs and

whole grains

oAvoid unhealthy fats

oProtein, protein, and

more protein

oCalcium for strong

bones

Prepare

for

succ

ess

oPlan by using small gradual steps.oSimplify use

color, variety, and freshness. Not numbers. oChange over time, its

not going to happen

over night.

Modera

tion

Moderation

Balance o Small portions use

smaller plates.o Don’t consider foods “off

limits”, you will begin to

crave them.

How

you e

at

o Eat with others, enables to

model healthy eating

habits Avoid eating

at night, give your digestive system a

break!

Eat

more

fru

its

and v

egeta

ble

s

oEat a variety of fruits

and vegetables of different colors.

oDeep colored fruits

more vitamins, minerals, and antioxidants.

Eat

more

healt

hy

carb

s and

vita

min

s

o Healthy carbs are digested slower, keeping

you full longer along with

you blood sugar and

insulin levels.o Unhealthy carbs digest

quickly creating spikes in

blood sugar levels.

Avo

id u

nhealt

hy

fats

o Healthy fats fuels the

brain, heart, cells, hair,

skin, and nails. o Healthy fats are rich in

omega-3 o Can improve your mood,

cardiovascular disease,

and prevent dementia.

Prote

in, pro

tein

, and m

ore

pro

tein

oDown size the amount

of protein you consume. Focus on equal servings.

oTry to eat good sources of protein such as fish, chicken,

or turkey.

Calc

ium

for

stro

ng b

ones

oKey nutrient to keep

the body strong and

going. oRecommended levels

are 1000mg per day. oGood sources of

calcium: dairy, vegetables, and beans.

Refe

rence

s

o http://www.eatingwell.com/nutrit

ion_health/weight_loss_die

t_plans/diet_exercise_tips/

8_secret_weapon_foods_fo

r_weight_loss?page=7

o http://en.wikipedia.org/wiki/Dieti

ng#Low-fat_dietso http://www.helpguide.org/life/he

althy_eating_diet.htmo http://health.usnews.com/best-di

et/low-fat-dietso http://rfoweightloss.med.ucla.ed

u/body.cfm?id=32o http://www.webmd.com/

diet/low-calorie-diets