the truth about fad diets unit 8

Copyright PBRC 2012 1

The Truth about Fad Diets

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In this lesson, we will cover:

Characteristics of Fad DietsTypes of Fad Diets

Pros and Cons of each diet typeHow to spot a fad dietAlternative to fad diets


Some Characteristics of Fad Diets 1. They promote quick weight loss.

2. They limit food selections.

3. They use testimonials from famous people.

4. They describe themselves as cure-alls.


Some Characteristics of Fad Diets

5. They often recommend expensive supplements.

6. No attempts are made to permanently change eating habits.

7. They are generally critical and skeptical about the scientific community.


Types of Fad Diets

Low or Restricted-Carbohydrate ApproachesLow-Fat Approaches

Restricted FoodsCombination Approaches

LOW CARBOHYDRATE DIETS



Low or Restricted Carbohydrate Approaches

Most common form of fad dietsMost common form of fad diets

In these diets, refined sugars and other carbohydrates are restricted.

Examples includeExamples include: Atkins Diet Sugar Busters Protein Power The Zone The South Beach Diet


ProblemsWith Low-Carb Diets

The diet does not provide adequate amount of carbohydrates. Carbohydrates are our main energy source.

The brain’s main energy source is carbohydrate. On low carb diets the brain has to switch to other energy sources.

Increased risk for kidney stones.



These plans usually contain little to nocontain little to no: fruit, vegetables, and whole grainsfruit, vegetables, and whole grains. Low-carb diets are not intendednot intended for long-term usage.for long-term usage. These plans include excessive intakeexcessive intake of animal fats. Individuals may experiencemay experience reduced exercise capacityreduced exercise capacity.



A primary concern is the risk for metabolic dehydrationmetabolic dehydration. Occurs when the body is using its own stores of carbohydrates Responsible for the initial weight losses observed in the plan Stressful form of weight loss.


Low-Carb DietsGeneral Information

The original low carb diets are very high in fat and proteinhigh in fat and protein, with almost no carbohydrates.

Dieters are encouraged to eat high fat foods daily. The claim is that fat is only a problem when eaten along with

carbohydrates.


Low-Carb Diets General Information

In some more recent ones, “Sugar is toxicSugar is toxic” theme Avoidance of high-glycemic indexhigh-glycemic index foods Encouragement of high-protein foodshigh-protein foods


Low-Carb Diets Advantages

Better blood sugar controlBetter blood sugar control for people with Type 2 Diabetes Less likely to be hungryLess likely to be hungry while on this diet Will cause a substantial weight losssubstantial weight loss –water weight


Low-Carb DietsAdvantages

More current ones encourage 3 meals a day3 meals a day Recommend cooking with oils high in mono- and poly-unsaturated fatshigh in mono- and poly-unsaturated fats Clearly explainsClearly explains which foods to avoid Helps to lower the consumption of refined sugarlower the consumption of refined sugar Recommends lean meatslean meats and the trimming of fat off of meatstrimming of fat off of meats


Low-Carb DietsDisadvantages

The diet is supported by testimonialssupported by testimonials The diet is too low in caloriestoo low in calories and lacking in vitamins, minerals, and fiberlacking in vitamins, minerals, and fiber. The diet does not follow recommendationsdoes not follow recommendations from the American Heart

Association or American Cancer Society. The diet can cause constipationcan cause constipation due to lack of fiber. The diet is difficult to stay ondifficult to stay on because it eliminates food groups.


Low-Carb DietsDisadvantages

Blames weight gainBlames weight gain on sugar rather than on calorie intake Some components of the plan makemake no nutritional senseno nutritional sense EliminatesEliminates some valuable minerals and nutrients Low in dairyLow in dairy – an important source of calcium and vitamin D


Why They WorkLow-Carb Diets

Limited food intake meansLimited food intake means

consuming fewer caloriesconsuming fewer calories..


Recent Finds The American Heart Association (AHA) does not recommend high protein

diets for weight loss (2012). Such diets do not provide adequate nutrients.

Restricting carbohydrate levelsestricting carbohydrate levels, while consuming large amounts of protein-while consuming large amounts of protein-rich foods that arerich foods that are high in fathigh in fat, can increase the risk of: Heart diseaseHeart disease High cholesterolHigh cholesterol DiabetesDiabetes StrokeStroke Certain kinds of cancerCertain kinds of cancer


Recent Finds The American Heart Association reviewed the content of many of the most

popular low-carbohydrate diets and found that: Most greatly exceeded the AHA’s dietary guidelines for proteinMost greatly exceeded the AHA’s dietary guidelines for protein Most greatly exceeded the AHA’s dietary guidelines for saturated fatMost greatly exceeded the AHA’s dietary guidelines for saturated fat High-protein diets don't provide some essential vitamins, minerals, fiber and High-protein diets don't provide some essential vitamins, minerals, fiber and

other nutritional elements. other nutritional elements. People who can't use excess protein effectively may be at higher risk of kidney People who can't use excess protein effectively may be at higher risk of kidney

and liver disorders, and osteoporosis.and liver disorders, and osteoporosis.


Common Low-Carb Diets

The Atkins diet The Sugar Busters Diet Carbohydrate Addict’s Diet The Five-Day Miracle Diet Protein Power The Zone Endocrine Control Diet Healthy for Life

The Doctors Quick Weight Loss Diet Woman Doctor’s Diet for Women Miracle Diet for Fast Weight Loss Calories Don’t Count Four Day Wonder Diet The Complete Scarsdale

Medical Diet

LOW FAT DIETS



Low-Fat Diets

Less than 20% of energy from fatLess than 20% of energy from fat; usually only 5-10% There is limited animal protein sourceslimited animal protein sources Dieters primarily eat grainsprimarily eat grains, fruitfruit and vegetablesvegetables Eventually, will need foods higher in protein or fatneed foods higher in protein or fat


Low-Fat DietsAdvantages

Emphasizes nutrient-dense foodsnutrient-dense foods Lower risk for diseaseLower risk for disease– diet is low in total fat,

saturated fat, trans fats, and cholesterol


Low-Fat DietsDisadvantages

Little satiety Flatulence Possibly poor mineral absorption Limited food choices Difficult to maintain Could become costly Insulin resistant


Low-Fat Diets The Rice Diet Report The Macrobiotic Diet* The Pritikin Diet Eat More, Weigh Less The 35+ Diet 20/30 Fat and Fiber Fat to Muscle Diet T-Factor Diet

Fit or Fat Two Day Diet Complete Hip and Thigh Diet The Maximum Metabolism Diet The Pasta Diet G-Index Diet Lean Bodies Outsmarting the Female Fat Cell

* Some versions

RESTRICTED FOODS


Restricted food diets

The diet does not allow foods from all groups but limits intake to very few foods, sometimes prepared in a special way.

At times the diet may include a special supplement (sold by the company) to be taken at the same time to speed up weight loss.


COMBINATION APPROACHES


Food combining

The premise: Food putrefies in the digestive track if you combine wrong foods together, it creates a toxic environment that allows yeast, viruses, cancer cells and parasites to grow. The putrefied food leads to obesity, skin problems, lack of energy and a whole host of other problems.

The recommendation is to combine only certain foods. For example, no starchy vegetables or grains with meat, eat fruit alone, foods of different protein sources should not be combined etc.


Food combining

There is no science backing this up. Once food enters in the digestive track, digestive enzymes break down proteins, carbohydrates and fats to their basic components regardless of what food they come from.

This kind of diet can lead to several vitamin and mineral deficiencies. It does not allow common foods such as tuna fish sandwiches, rice

and beans, etc. and can make it difficult to eat out since many common foods are combination foods.



Why Diets Fail Diets deprivedeprive us Diets are temporarytemporary Many don’t fitdon’t fit into our normal lifenormal life Many are expensiveexpensive Diet is only half of the equationonly half of the equation


Diets: Spotting a Fraud

How Do You Know Guaranteed Magical Miraculous Mysterious New Discovery Quick Secret

Ancient Breakthrough Discovered in Europe Cure Easy Effortless Exotic


For a Healthy Diet,Follow the Dietary Guidelines for

Americans

The Dietary Guidelines describe a healthy diet as one that:1. Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, and milk products; 2. Includes lean meats, poultry, fish, beans, eggs, and nuts;3. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.4. The most researched diet in the world!

Sample USDA food pattern at 2000 Kcal levelFood Group 2000 Kcal level

Fruits 2 cups a day. All fresh, frozen, canned, and dried fruits and fruit juices: for example, oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, raisins.

Vegetables 2 ½ cups a day, include dark green , red, and orange vegetables, beans and peas, and starchy vegetables.

Grains 6 – oz equivalents. Include half as whole grain products whole-wheat bread, whole-grain cereals and crackers, oatmeal, and brown rice.

Protein foods 5 ½ oz a day. All meat, poultry, seafood, eggs, nuts, seeds, and processed soy products.

Dairy 3 cups a day. All milks, including lactose-free and lactose-reduced products and fortified soy beverages, yogurts, frozen yo-gurts, dairy desserts, and cheeses.

Oils 27 grams

Maximum SoFAS

258 Kcal or 13% of calories



Overall, what is the most important component missing in these fad diets?

Lifestyle changesLifestyle changes


Managing Your Weight by Lifestyle Evaluate.

Start slowly; think long-term. Don’t deprive yourself. Keep a food diary. Diet is only half of

the equation


More Healthful TipsTwo Very Important Areas to Focus

On Portion control. Physical activity.


For a Healthy Life, Eat right and Exercise Often

Basketball Bicycling Ice skating Roller skating Soccer Swimming

Tennis Walking/Hiking Jogging Running

What are some ways that I can What are some ways that I can increase activity in a day?increase activity in a day?


References

Wardlaw G, Kessel M. Perspectives in Nutrition. 5th Ed. 2002.

Low Carbohydrate Diets: Do they work and are they healthy? Available at: http://www.essentialnutrition.org/lowcarb.php

West D. Nutrition, Food, and Fitness. 2006. The American Heart Association. Available at:

www.americanheart.org


Authors:Heli J. Roy, PhD, RDShanna Lundy, MS

The Pennington Biomedical Research Center is a world-renowned nutrition research center.

Mission:

To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterSteven Heymsfield, MD, Executive Director

Edited : October 2009

the truth about fad diets unit 8

Health & Medicine