The Skinny on Low Carbohydrate Diets

1. The Skinnyon Low Carbohydrate Diets The University of Georgia Cooperative Extension Service

2. Americans Are Gaining Too Much Weight! • Overweight is a major problem, not only in the U.S., but throughout the world • The increase in weight causes an increase in many chronic diseases • diabetes • heart disease • cancer • arthritis

3. Why Is America Gaining Weight? • We’re eating too much • Large portions • “Empty” calories

4. Why Is America Gaining Weight? • We sit too much • We get too little physical activity

6. Americans Are Turning To Fad Diets

7. Low Carbohydrate Diets Recycled Low-carb diets are not new - many are from the ’70s: • The Stillman Diet • Dr. Atkins Diet Revolution • The Scarsdale Diet • Airforce Diet

8. The Lure of Low-Carb Fad Diets • Lose weight quickly • Less hunger • Unlimited amounts of meat and fat

9. The Lure of Low- Carb Fad Diets • “Low-carb” foods are flooding the market • in the grocery store • in restaurants Low-Carb Menu

10. Low Carb Diet Claims • Carbohydrate is the cause of weight gain • too much insulin is released, causing hunger, cravings and weight gain • Low-carb diets cause weight loss

11. What is a Low Carbohydrate Diet? Typical low-carb diet: • Initially severely restricts foods with carbohydrate • Fruits, vegetables, milk, whole grains • Often allows unlimited meats and fats Low-Carb Yogurt

12. Do You Need Carbohydrate? • Your brain depends on carbohydrate for energy • A minimum of 130 grams per day • Low carbohydrate diets provide only 20-90 grams carbohydrate per day

13. Importance of Carbohydrates • Whole grains, fruits, vegetables and low-fat dairy foods are an important part of any diet • Contain nutrients that are needed for good health

14. Be Carbohydrate Conscious • Limit portions of all carbohydrates to limit calories • Carbohydrates that are high in sugar or fat are less healthy

15. Do Low Carb Diets Work?

16. Quick Weight Loss • Promises of quick weight loss? • Weight lost during first 7-14 days is water loss

17. Quick Weight Loss Carbohydrate stored in muscle and liver Water Energy Water loss, not fat loss

18. Do Low Carb Diets Work? • You will lose weight if you follow any diet • Due to fewer calories • Low carb diets • Severely limit food choices • Don’t allow foods that people often overeat • Studies show low carb diets do not work better

19. Are Low Carb Diets Harmful? • Lack important nutrients • found in fruits, vegetables, low-fat dairy products and whole grains • High in cholesterol and saturated fat • May increase risk of heart disease

20. Are Low Carb Diets Harmful? May increase the risk of: • Bone loss • Kidney stones • Gout (painful joint disease) • Kidney disease • Dehydration and constipation

21. Are Low Carb Diets Harmful? • Low carb diets may hinder the performance of athletes • May run out of energy too quickly • Carbohydrate needed to replenish stored carbohydrate in muscles (glycogen) • Low-carb diets may cause dehydration

22. What About Low Carb Products? Low carb beer Low carb ice cream Low carb pasta Low carb cookies Low carb bread Low carb candy Low carb chips

23. How Do They Make a Food “Low Carb” ?

24. ½ 3-ounce bag unflavored pork rinds 2 eggs ¼ cup heavy cream 3 packets Splenda ½ tsp cinnamon ½ tsp vanilla Low Carb French Toast Crumble pork rinds. Beat eggs well, then mix with remaining ingredients and beat again. Add crushed pork rinds to the egg/cream mixture. Mix will thicken to a “gloppy” phase... Serve with lots of butter and low-carb syrup. Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO; 270 mg cholesterol

25. How Are Carbs Reduced? • Reduce or eliminate flour • Use proteins from soy beans, wheat, oats, milk, eggs • Add fiber • Replace sugar • Sugar alcohols (maltitol) or sugar substitutes • Reduce the serving size

26. Confusing Labeling Lingo Net Carbs? Impact Carbs? Effective Carbs? • New terms created as marketing ploy • Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs”

27. “Net Carbs” or Total Carbs ADVANTAGE 3g * Net Carbs Atkins Chocolate Mocha Crunch Bar Net wt 2.11 oz (60 g) Nutrition Facts Serving size: 1 bar (60 g) Calories: 220 Total Carbohydrate: 22 g Dietary Fiber 10 g Sugars 0 g Advice: Ignore “net carbs” – look at the Nutrition Facts label

28. The Bottom Line on Low-Carb Foods • Have not been shown to help with weight loss • Are not usually low in calories or fat • Poor taste • Expensive Low-Carb Low-Carb Yogurt

29. Atkins Diet Example 3-egg omelet 1 oz cheese 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad ¼ cup almonds ¼ cup oil & vinegar 8 ounces steak 3/4 cup broccoli 2 tsp butter

30. Evaluating a Low Carb Diet • Low in: • Calcium • Fiber • Antioxidants, phytonutrients • High in: • Total fat • Saturated fat • Cholesterol

31. 1000 mg Cholesterol and Fat Comparisons Cholesterol Percent Calories from Fat 1000 mg 60% <30% <300 mg Current Recommendations Current Recommendations Atkins Atkins

32. Atkins Diet Example(with “low-carb” foods) 3-egg omelet 1 oz cheese 1 slice low-carb toast 1 tsp. butter 4 slices bacon 6 oz grilled chicken 2 cups salad 1 oz. low carb tortilla chips ¼ cup almonds ¼ cup oil & vinegar 2 low-carb cookies 8 ounces steak 3/4 cup broccoli 2 tsp butter 1 cup low-carb ice-cream

33. How Low-Carb Diets Stack Up

34. Example of 1500 Calorie Low-fat Menu BreakfastLunchDinner ½ cup orange juice 6 carrot sticks 1 medium sweet potato 1 cup skim milk 2 slices ww bread ¾ cup broccoli ¾ cup bran cereal 2 oz turkey 1 cup lettuce salad 1 apple 3 oz baked salmon 1 cup skim milk 1 whole wheat roll 2 tsp. mayonnaise 2 Tbs. olive oil & vinegar2 tsp. margarine Evening Snack 6 oz low-fat yogurt ½ cup blueberries

35. Hints for Weight Loss Success Food and exercise habits of successful weight losers: • Follow a reduced calorie, low-fat diet • Exercise at least 30 minutes most days • Keep a record of what and how much is eaten • Eat breakfast every day • Check weight weekly