Dieting

1. Melissa Gustray Technology & Assessment of HES Mon/Wed 9:25 Dieting

2. What is dieting? Help! Help! Help! • following a pre-designed pattern of food intake • Short term • Most common objective- weight loss

3. Why dieting doesn’t work • Body goes into famine mode. • It starts storing excessive fat. • The body reads low food intake as a signal to start the process of self preservation. • During the dieting period the weight sinks. • The moment you start eating normal, the body starts storing food and the body weight shoots up.

4. Why are fad diets bad? carbs calories sugar fat Low carb = low energy Starvation Cut out essential food groups

5. Fad Diets Popular diets that fall out of style when people realize they don’t work.

6. Current “Fad Diets” • Acia Berry Diet • Cabbage Soup Diet • Negative Calorie Diets • Low Fat Diet • Low Carb Diet • Zone Diet • South Beach Diet

7. “a food lovers diet” Taking a look at the South Beach Diet

8. A Food Lover’s Diet THIS THIS

9. The Break Down South Beach Diet: Phase 1 • 2 weeks • meant for people who have 10 or lbs or less to lose • lifestyle choices Phase 2 Phase 3

10. Phase One • 2 week induction phase • Designed to eliminate sugar and starch craving • Weight loss 8-13 lbs/ week • Most carbs avoided • 3 meals a day + snacks • Eating meats, shellfish, chicken, turkey, fish, nuts, eggs, salads, fat free cheese

11. South Beach Diet Phase 1 • BreakfastTomato juice, 6 ozScrambled eggs with fresh herbs and mushroomsCanadian bacon, 2 slicesDecaf coffee or decaf tea with fat-free milk and sugar substitute • SnackPart-skim mozzarella cheese stick • LunchChicken Caesar salad (no croutons)Prepared Caesar dressing, 2 Tbsp • SnackLow-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers • DinnerMahimahiOven-Roasted VegetablesArugula saladLow-sugar prepared dressing • DessertLemon Peel Ricotta Crème

12. Phase Two • Some carbs reintroduced sparingly • 1-2 lbs of weight loss/ week • Lose weight steadily • Produce long term healthy weight loss

13. Phase 2 • BreakfastBerry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)Decaf coffee or decaf tea with fat-free milk and sugar substitute • Snack1 hard-boiled egg • LunchLemon Couscous ChickenTomato and cucumber slices • SnackDannon Light ‘n Fit yogurt, 4 oz • DinnerMeat LoafSteamed asparagusMushrooms sautéed in olive oilSliced Bermuda onion and tomato with drizzled olive oil • DessertSliced cantaloupe with 2 Tbsp ricotta cheese

14. Phase Three • About living the lifestyle more than a phase • Eating whole foods and maintaining weight • Allows for additional occasional indulgences

15. Phase 3 • Breakfast½ grapefruitTex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)Whole grain toast, 1 sliceDecaf coffee or decaf tea with fat-free milk and sugar substitute • LunchRoast Beef WrapNectarine • DinnerGrilled salmon with tomato salsaTossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing • DessertChocolate-Dipped Apricots

16. What usually happens:

17. How SBD differs from other diets • Not a strictly low-carb diet • No counting calories or carbs • Variety of wholesome foods • Nutrient dense foods • Balancing good carbs against bad carbs • Based around Glycemic Index • Where to find “good” carbs

18. Main Principles of SBD • Nutrient-dense, fiber-rich fruits, vegetables, and whole grains; • Legumes; • Lean sources of protein; • Low-fat dairy products; • Good fats from foods such as omega-3-rich fish, healthy oils (like extra-virgin olive and canola oils), and nuts.

19. Tools and Support the SBD Offers • Online meal planner • Shopping list generator • Recipe finder • Discussion groups • Dining out and fast food guides • Weight tracker

20. While dieting remember: • For effective long term weight loss what is required is careful dieting coupled with regular exercise.