Dispelling Diet Myths: Popular Diets

1. Dispelling Diet Myths:Popular Diets Diane Rigassio Radler PhD, RD UMDNJ-SHRP diane.radler@umdnj.edu

2. Fads in Weight Loss • Not new • Examples over the years • 1820 Vinegar and Water DietMade popular by Lord Byron • 1825 Low Carbohydrate DietFirst appeared in The Physiology of Taste by Jean Brillat-Savarin • 1903 Horace Fletcher promotes “Fletcherizing” Chew food 32 times • 1925 Cigarette Diet“Reach for a Lucky instead of a sweet” • 1950 Cabbage Soup Diet & Grapefruit Diet • 1970 Sleeping Beauty DietIndividuals heavily sedated for several days • 1990 Cabbage Soup DietDiet from 1950s resurfaces • 1994 High Protein, Low Carb DietDr. Atkin’s version • 2001 High Protein, Low Carb Diet1994 diet updated • 2005 Cheater’s DietExpected to ‘cheat’ on the weekends • 2007: Still popular fads…..

3. Weight Loss Success • Reduced calorie intake from usual • Increased physical activity (30-60 minutes per day) • National Wight Control Registry • Follows >5000 successful dieters • Important criteria: kept weight off • Records strategies for wt loss and wt maintenance • Success = Dietary restraint and physical activity

4. www.mypyramid.gov Eat a variety of fruit; go easy on juices Physical activity should be moderate or vigorous and =>30 minutes a day. Go lean on Protein Lean proteins Grains are divided into 2 subgroups, whole grains and refined grains. Low Fat or Fat free milk Increase dark green and orange veggies and more beans and peas Fats from fish, nuts veg oils

5. Weight Watchers • Fundamental principle: calorie control • Low calorie, balanced diet • Based on daily ‘points’ or ‘exchanges’ • Get more points by exercising • Behavior modification • Offers pre-packaged foods but not mandatory; weekly fee for ongoing support • Periodic (weekly) weigh-in • Group approach may help

6. Zone • 40% carbohydrate; 30% fat; 30% protein • In the ‘zone’ = body at peak physical state • Wt loss by achieving satiety • More balanced than some but more complicated than others • Offers pre-packaged foods and bars • May be more expensive than buying fresh, wholesome foods depending on location

7. Ornish • “Eat More, Weigh Less” • Very low fat (10%), high carbohydrate, moderate protein, vegetarian approach • Focus on choices; not calories or measuring • Heart healthy – “reverse heart disease” • Wt loss plan less restrictive; still limits even good fats • Nuts, avocado, olive oil • Wt loss benefit; CVD.

8. Atkins(or Low Carb Diet) • Low carbohydrate; high protein, high fat • Restricts fruits, vegetables, dairy, grains • Mandates supplemental vitamin/mineral • Eliminates food groups known for health promotion • Long term (> 1 year) effects not studied

9. Comparison of Diets Gardner et at. JAMA March 7, 2007 page 969-977. • “A TO Z” Weight Loss Study • Randomized 311 overwt/obese women • Atkins; Zone; LEARN; Ornish • Primary purpose: Determine wt loss after 12 months • Secondary purpose: monitor lipid profile • Outcome • All groups lost weight • Atkins=10.3#; Zone=3.5#; LEARN=4.8#; Ornish=5.7# • Statistically Atkins achieved greater wt loss; • Clinical benefit? No adverse effects on lipids at 12 months; Unknown long term efffects • Changes in body comp (% fat mass) not different between groups

10. Indicators of Fads • Recommendations promising a quick fix • Claims sounding too good to be true • Simplistic conclusions from a complex study • Recommendations based on 1 study; studies not reviewed by colleagues; studies that ignore that individuals are different • Made to sell a product • Dramatic statements • Lists of Bad & Good foods • Exclude one or more food groups • No long terms lifestyle habits (food & physical activity)