Weight Loss

Dieting Eric Perez

Performance Athletes & Adults

Wha

t is d

ietin

g? oIt’s the practice of eating food to decrease, maintain, or

increase body weight.oOften combined with

exercising to lose weight.

Wha

t is d

ietin

g co

nt. 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 D

ietoConsists 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 or FictionDietary 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-Carbohydrate

Dieto 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 or FictionAre low calorie

diets safe?

FACT

Can improve

diabetes, high

blood pressure,

and high

cholesterol.

Very

Low

Calo

rie

Diet

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 fo

ods f

or

weig

ht lo

ss

oMushroomsoEggsoApplesoLow calorie dessertsoSoup oOat mealoHot chile peppersoAlmonds

8 eating tips for

weight lossoPrepare for success

oModeration

oHow you eat

oMore fruits and

vegetables

8 eating tips for

weight loss

cont.oHealthy carbs and

whole grains

oAvoid unhealthy fats

oProtein, protein, and

more protein

oCalcium for strong

bones

Prep

are

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.

Mode

ratio

n

Moderation Balance o Small portions use

smaller plates.o Don’t consider foods “off limits”, you will begin to crave them.

How

you

eat

o Eat with others, enables to

model healthy eating habits Avoid eating

at night, give your digestive system a

break!

Eat m

ore

fruits

an

d ve

geta

bles

oEat a variety of fruits and vegetables of different colors.oDeep colored fruits

more vitamins, minerals, and antioxidants.

Eat m

ore

heal

thy

carb

s and

vit

amin

so 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.

Avoi

d un

heal

thy

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.

Prot

ein,

pro

tein

, an

d m

ore

prot

ein 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.

Calci

um fo

r st

rong

bon

es

oKey nutrient to keep the body strong and going. oRecommended levels

are 1000mg per day. oGood sources of

calcium: dairy, vegetables, and beans.

Refe

renc

es

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=7o 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