Tony Arjuna FAD DIETS

According to a recent survey… 26 percent of women and 19 percent of men in the United States said they were on a diet. 60 percent of U.S. adults say "they would like to lose 20 pounds"

% Global prevalence of adult obesity (BMI ≥ 30 kg/m²): country rankings 2012 Ranking based on Females Indonesia (2000/1)  Ranked 118 – Males : 1.3 % – Females: 4.5 %

If so many want to lose weight and need to… Why are we failing to do so?

Set Point Theory Set Point is a particular weight range your body fights to maintain Contributing Factors: – Heredity, Age, Health, and Activity Level Your body defends this set point by altering: – Metabolism, Efficiency in burning calories, and Intensity of hunger

Set Point Increases with: – Age – Chronic Dieting – Chronic Overeating – Long-term Depression – Maintaining a weight above set-point Decreases with: – Exercise – Nicotine – Some drugs

The Weight Cycling Effect of Repeated Dieting “Each round of dieting is followed by a rebound of weight to a higher level than before.” Understanding Nutrition, 8th ed. Pg 262

Reality Check There are no good or bad foods  All foods can fit into a healthy diet There are good and bad diets. – Some diets are a healthy way to lose weight. – Some are definitely not healthy. Any eating or exercise pattern that causes you to eat fewer calories than you burn will lead to weight loss. Some diets lead to a rapid weight loss that is quickly regained when normal eating resumes. Others may cause you to miss out on essential nutrients.

Recommendations for Healthy Weight Loss No more than1 to 2 pounds a week “Rapid weight loss may cause serious health problems.” – Nausea, headaches, and dizziness – Death “Rapid weight loss is a loss of more than 1 ½ to 2 pounds per week or weight loss of more than 1 percent of body weight per week after the second week of participation in a weight-loss program” It is important to consult a physician prior to beginning any weight-loss program. Understanding Nutrition, 8 th ed. Pg 261

What is a Fad Diet? A weight loss plan that quickly gains popularity and may become unpopular just as quick Any weight loss program or aid that promises to produce dramatic weight loss in a very short amount of time. A fad diet is a weight loss plan or aid that promises dramatic results. These diets don't offer long-term success, and they are usually not very healthy. American Academy of Family Physicians

FAD DIETS: “Anyone who wants to believe in them is forced to wonder how the thousands of scientists working on obesity research over the past century could possibly have missed such obvious connections.” Understanding Nutrition, 8th ed. Pg 251

The Cabbage Soup Diet Dr. Atkin’s New Diet Revolution Sugar Busters! Enter the Zone Protein Power The Anti-Aging Zone THE BLOOD TYPE DIET

ATKINS’ DIET

Atkins Diet– “Carbohydrates are bad…” Picture from:

Atkins’ Diet Timeline 1972: “Dr. Atkins’ Diet Revolution” 1992: “Dr. Atkins' New Diet Revolution”

What’s the difference? Diet% Carbohydrate% Protein% FatCalories Current Diet Recommendations 55 or more1530 or less 500-1,000 below usual daily intake Dr. Atkins’ New Diet Revolution ,500 per day

What’s the appeal? Turns current diet recommendations upside down Eat as much fat, meat, and dairy as you like Ignore fruits, vegetables, and grains “Steaks without the potatoes, ribs without the coleslaw, and meatballs without the pasta.” Understanding Nutrition, 8 th ed. Pg 251

Why does it work? Weight loss results because of a reduction in calorie intake Protein is the most satiating…people feel more full… they eat less (it’s the calories) Provides a guide… eliminating decision making

What are the risks? Nausea Fatigue Constipation Low blood pressure Elevated uric acid Stale foul taste in the mouth Understanding Nutrition, 8 th ed. Pg 252

What are the risks? Shift from lean body mass to fat High protein usually means high fat! Diets high in fat, saturated fat, and cholesterol are risk factors for heart disease and atherosclerosis Without fruits, vegetables, and grains the diet lacks fiber, vitamins and minerals. Understanding Nutrition, 8 th ed. Pg 252

Cabbage Soup Diet Claims that patients can lose as much as 20# in 7 days by eating only an onion based soup mix and a cabbage based soup Plan consists of less than 1000 calories per day and this allows rapid wt loss to occur The book stresses that this diet should only be used for a few days

Pros and Cons Pro: rapid wt loss Cons: – extreme approach – temporary results—usually water wt – nausea, headache, gas, hypertension (high salt)

Long-Term Success Maintenance of wt loss is impossible Lifestyle changes of healthy diet and exercise are not stressed

Grapefruit Diet One of the most popular word-of-mouth wt loss plans Claim that grapefruit is believed to have a fat-burning enzyme and thus the plan specifies that grapefruit be eaten at each meal Most of the meals also allow some protein,veggies, coffee, or tea Calories add up to about 800/day and lead to rapid wt loss

Pros and Cons Pros: grapefruit has lots of Vitamin C and fiber Cons: any diet that restricts dieters to eating only certain foods is likely to eliminate vital nutrients and vitamins and has too few calories to be safe Long-term Success: Weight gain inevitable

The Detox Plan The theory: You'll lose weight when you clean out your insides by downing a concoction made from orange juice and molasses or some other bizarre mix. Reality check: There's no evidence that purging your intestines of "toxins" makes you any healthier or more likely to lose weight. A high-fiber diet is all you really need.

The Fat-Free Diet The theory: Eat whatever you want as long as it has no fat. If your diet contains no fat, you won't get fat. Reality check: – While it's true that extra fat in your diet adds calories, just sticking to foods touted as fat free doesn't necessarily help. – Supermarket shelves are crammed with products advertised as fat free that are loaded with sugar and empty calories and that offer little in the way of fiber, vitamins or minerals. Fat Doesn’t make us Fat!

BLOOD TYPE DIET

Blood type O should eat low-carbohydrate, high in proteins (such as meat and fish), and low in dairy products. Specific foods to avoid: avocados, brazil nuts, and oranges. Blood Type A should avoid red meat, eat plenty of fish and vegetables, with a low dairy intake. Light exercise only. Blood Type B should avoid chicken and bacon, eat plenty of meat and dairy, some fish, and plenty of fruit and vegetables. Blood Type AB combines the A and B diets.

The Fact Dr. D’Adamo isn’t a medical doctor. Metabolism and/or sugar/insulin sensitivity are probably key factors in deciding diet  not blood type. Two people can have very different metabolisms and have the same blood type  One could be sensitive to carbohydrates or sugar, whilst the other needs a high carbohydrate diet. Supplements are promoted heavily. Many healthy and nutritious foods are banned for certain types. Many people are healthy eating all foods despite their blood type.

New BLOOD TYPE DIET Type O: Exercise a lot. Type A: Don't eat so much. Type B: Exercise more, eat less. Type AB: Eat less, exercise more.

The Bottom Line Weight loss requires three steps: 1. Eat less 2. Exercise more 3. Repeat

If fad diets don't work, why are they so popular?

Characteristics of Fad Diets Sounds too good to be true. Promises weight loss without exercise. Promises weight loss of more than 1-2 pounds per week. Discourages drinking water. Food or food groups are excluded or consumed excessively. Lists good and bad foods. Uses terms like “fat burner” or “boost metabolism.”

Includes no warnings related to possible medical problems. Requires purchase of pills, bars, shakes, foods. Claims specific food combinations have weight loss powers. Uses testimonials or case studies to show results Misrepresent salespeople as “counselors” supposedly qualified to give guidance in nutrition and or general health. Fail to provide for weight maintenance after the program ends. Characteristics of Fad Diets

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