weight loss dieting eric perez performance athletes & adults
TRANSCRIPT
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Weight Loss
Dieting Eric Perez
Performance Athletes &
Adults
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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.
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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.
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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.
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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.
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Low
-Carb
ohyd
rate
Die
to Relatively high in fats.
o Low-Carbohydrates
o Ketogenic
o Ketogenic Carbohydrate
intake restriction to produce
Ketosis.
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Low-Carbohydrate Diet Cont.oSuggested foods easily
digestible carbs are
substituted higher percentage fats
oEx. Atkins & Protein Power
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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
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Fact o
r Fiction
Are low calorie
diets safe?
FACT
Can improve
diabetes, high
blood pressure,
and high
cholesterol.
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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.
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8 f
oods
for
weig
ht
loss
oMushroomsoEggsoApplesoLow calorie dessertsoSoup oOat mealoHot chile peppers
oAlmonds
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8 e
atin
g tip
s for
weig
ht lo
ssoPrepare for success
oModeration
oHow you eat
oMore fruits and
vegetables
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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
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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.
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Modera
tion
Moderation
Balance o Small portions use
smaller plates.o Don’t consider foods “off
limits”, you will begin to
crave them.
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How
you e
at
o Eat with others, enables to
model healthy eating
habits Avoid eating
at night, give your digestive system a
break!
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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.
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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.
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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.
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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.
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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.
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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