Week 4

• Mini-SMART goal – Obstacles/solutions-due today

• My Fitness Pal Recipe • Clean Cheap Chile analysis• Weight Loss Review Assignment– Due next class Oct. 21-typed please

• Fad Diets

Clean Cheap ChiliLogging practice on My Fitness Pal

15 oz. low sodium black beans1 chopped jalapeno 2 medium chopped tomatoes10 oz. frozen cornSeasonings; cumin, cilantro, salt,oregano, chili powder, pepper,chives, etc. to taste.Top with ¼ c plain Greek yogurtHeat and Eat Makes 2 servings

Clean Cheap Chili

2 servings0.67 cup, Frozen Corn - 10 oz. pkg.1.00 can, Black Beans - 50% Less Sodium (15 oz. Can)1.00 Jalapeño Pepper-raw16.00 wedge (1/4 of medium tomato), Tomatoes, red, ripe, raw, year round average0.25 cup(s), Greek Yogurt0.50 tbsp., Spices, chili powder

Data Source: My Fitness Pal entered as a ‘recipe’ on the app 

Homework!• HO posted after class on course

website Weight Loss Diet Review

• Due next class Wed. Oct. 21• 15 points, typed• Be prepared to discuss your findings

in class

Diet FadsFact vs. Fiction

Weight Loss: It ain’t easy!

• We’re hard-wired to eat/reproduce! • Food tastes good– Sugar, salt, fat…..yum!

• Social/emotional comfort• Busy, but in sedentary ways• Food is cheap, easy access to huge

portions• Diet fads abound long term oft is

weight

Fad Diets Flourish : (

• Eliminate/reduce intake of whole food groups– Low carb, low gluten, low fat

• Very low calorie• Liquid formulas• Prepared foods• Magical methods– Blood Type-Cabbage Soup-Blue Green Algae-

food combining-super supplement based fads

Red Flags of Fad Fiction

• Claim unrealistic, unsafe rate of weight loss

• No attention to root cause of problem• No long-term plan to support weight

loss• Gimmick based-eliminate whole food

groups– supplement, book, tool…..magic potion

Fads Fail

• Expensive, boring• Unsatisfying, socially isolating• Large calorie restriction is no-no!–Makes fat storage easier and fat use

tougher– Drops BMR unless offset by exercise

increase– Increase loss of muscle– Deprivation= prime cause of eating

disorders

Remember…diets don’t work!

Tools Some Try

• Prescription drugs• Surgical treatments (liposuction,

bariatrics)• Dietary supplements– Billions spent/year –>50% of Americans use supps– Outrageous claims are allowed –NOT FDA approved for safety OR

effectiveness!

BEWARE

Endless Supplement Supply

….garcina cambogia, raspberry ketones, glucomannan (fiber)-konjac extract (elephant yam) bitter orange-synephrine, hoodia, acai berry, ma huang (ephedra-banned), green tea extract-EGCG, hoodia, acai berry, chitosan (fat trapper polyglucosamine), dieter’s tea (herbal laxative, caffeine, hydroxcut, coconut oil, alli (orlistat), hydroxycitric acid- CLA, sodium alginate, cabbage powder, guarana seeds, usnic acid

Be skeptical about supplements, medicines or products claiming

you can lose weight without changing your behavior.

What does work?

• Set SMART goal• Reduce ‘energy in’…Increase ‘energy

out’• Log food intake/exercise• Actively adjust behaviors needing

change• Be persistent. Be patient.

Because really, really, really….there are no safe and quick ways

to lose weight!