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Getting Through the Mire of Fad Diets

Getting Through the Mire of Fad Diets. Susan Woods, MS, RD/LD Consultant Doctoral Student, OUHSC. Objectives. Understand why are Fad diets so popular Understand the Problems with Fad Diets Be able to quickly evaluate a diet as Fad/Bad Guide clients in the right direction.

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Getting Through the Mire of Fad Diets

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  1. Getting Through the Mire ofFad Diets Susan Woods, MS, RD/LD Consultant Doctoral Student, OUHSC

  2. Objectives • Understand why are Fad diets so popular • Understand the Problems with Fad Diets • Be able to quickly evaluate a diet as Fad/Bad • Guide clients in the right direction

  3. Obesity Trends* Among U.S. AdultsBRFSS,1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 2000 1990 2010 Source: Behavioral Risk Factor Surveillance System, CDC No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  4. Why do People Even Consider a Fad Diet? • Few people WANT to be overweight • Quick & “easy” fix • Whatever they’ve been doing isn’t working • Solutions are drastic

  5. Why do People consider Fad Diets? (cont’d) • It takes 3500 kcalories to lose one pound of fat • Weight in pounds x 25 kcals = kcals to 2.2 kg maintain weight 20 – signif overweight/or sedentary 25 – average activity 30 – moderately active 35 – active

  6. Vicious Cycle

  7. What’s the problem with Fad Diets? • Fad diets are short-term solutions; they don’t address the long-term problems • Initial, quick loss may be only water/fluid • They are probably not nutritionally adequate; usually eliminate or limit a food group • They get expensive – you need to buy a product

  8. What’s the Problem? (cont’d) • It’s hard on the body – missing nutrients, restrictive kcalories • It’s hard on the client’s motivation – short term success & then regain

  9. Typical Characteristics of Fad Diets • Sounds too good to be true (“lose 25# in 1 month) • May require an expensive supplement or specialty food products • Restrict at least one food group or nutrient • Have requirements that the dieter can only tolerate following for a short period of time • May discourage exercise • Bases evidence for effectiveness only on quotes from other dieters

  10. Gluten-Free • Negatives: Only works if client has gluten-sensitivity, may restrict fiber, can be expensive, may involve a significant amount of cooking from scratch • Positive: may encourage people to eat more fruits and vegetables • Example: South Beach Diet Gluten Solution, Wheat Belly Diet

  11. Least Processed Foods • Negative: May be too difficult for most people to do on a regular basis -> eventual noncompliance • Positive: encourages people to eat less processed food • Examples: PaleoDiet (Caveman), Ultimate Weight Solution Diet

  12. Low Carb • Negative: restricts fruit, milk/dairy, some vegetables & grains • Positive: quick results, discourages refined grain products, less kcalorie restriction • Examples: Atkins (older version), South Beach, 4-Hour Body, The Dukan Diet, The Ultimate New York Diet

  13. Glycemic Index • Theory – eating low glycemic index foods decreases blood sugar & hunger • Problem – how do clients know glycemic index of every food; once food is mixed with others at meal, the overall GIndex changes • Examples – Glucose Revolution, NutriSystem, The Bread for Life Diet

  14. Severely Low Fat • Severely Decrease animal & vegetable fat in diet • Problems – may provide inadequate essential fatty acids • Examples: Ornish Diet

  15. Vegetarian Diet • Positive – has been associated with decrease: obesity, cancer, heart disease & blood pressure • Negative – may not get all essential amino acids, difficult for some to adhere to • Examples: Vegan, Aggregate Nutrient Density Index (ANDI), Vegan Before 6pm

  16. “Body Confusion” • By changing plans, your diet creates body confusion, resulting in weight loss (may be based on same theory as changing exercise) • Examples: The 17 Day Diet, The FastDiet (eat 25% for 2 days/week), The 4 Day Diet

  17. Plans Perceived as Confusing • The plan is usually so intricate that most dieters will eventually give up due to the time it takes to follow • Examples: The Zone, You on a Diet, The Sonoma Diet, Ultra-Metabolism

  18. Pills • Alli (Orlistat) • Claim – with Alli & a healthy diet, for every 2# lost thru diet & exercise, Alli will help you increase that to 3# • can cause GI upset, diarrhea • only works if diet has moderate amount of fat, may cause malabsorption of fat-soluble vitamins • Others – usually do not use science but reported results to attract buyers

  19. Supplements • Chromium – supports a healthy glucose level & carb metabolism • Raspberry Ketones – no scientific evidence to support use • HCG (human chorionic gonadatropin/ produced during pregnancy) – expensive, highly restrictive in kcalories, discourages exercise

  20. Supplements - caffeine • General – is a stimulant that can support increased metabolism • Green Coffee Extract – claim: may encourage metabolism of fat; also contains caffeine; chlorgenic acids may be a source of antioxidants • Green Tea – may support healthy glucose levels & metabolism • Guarana – South American fruit containing high levels of caffeine

  21. Surgery • Stomach or Bowel Resectioning • Negative: very restrictive in type of food that can be eaten at first, eventually client may find ways to intake kcalories(milkshakes, etc), risk of infection • Positive: clients enjoy rapid weight loss

  22. Systems • Negative: don’t always teach LONG-TERM changes, can be expensive, high drop-out rate • Positive: pulls people out of poor eating habits, usually meets standard nutrition recommendations • Examples: Weight Watchers, NutriSystem, Biggest Loser, Jenny Craig

  23. Sea Salt • Sodium content is same as table salt • Minerals: may contain small amounts of some trace minerals, depending on the minerals found in the water where it comes from

  24. Protein Powders • Problems: Most Americans already get enough/too much protein • Whey protein & casein – possibly some research supporting the benefit in weight loss

  25. What Makes up a Good Weight Loss Plan? • Focused on the individual’s needs – evaluate for problem areas • Makes small changes that can be continued • Focuses on slow weight loss • Includes all foods but controls portion • Encourages exercise

  26. What’s Realistic? • Weight loss of 0.5 -2 pounds per week • Being able to eat small portions of favorite foods • Exercise – can be short bouts of 10 minutes at a time, several times daily

  27. What should I recommend? • Don’t feed the fad craze • Focus on positive changes for health – exercise, good food choices, small portions • Avoid deprivation • Focus on small successes that are maintained

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