De-bunking Fad Diets Courtnie Shatwell, RD, LN Center for Health & Healing St. Vincent Healthcare Low Carb vs. Low Fat

THE LATEST & GREATEST WEIGHT- LOSS DIET - AGAIN The claims and truths of diet fads

Fact vs Fiction With so many fad diets out there its hard to distinguish between fact and fiction Today I would like to help you with this process by de-bunk some of the most popular fad diets  Atkins  South Beach  The Zone

First Thing First What is “normal” metabolism?  3 sources of energy: Carbohydrates (CHO)  1 st & most efficient source of energy  Brain, RBC, Kidney cells Fat  2 nd energy source  Stored easier than CHO Protein (PRO)  Reserve energy source

The Role of Insulin What does insulin do?  It is the key which allows glucose into the cells to be used for energy  It is used to help store fat So, does insulin make us fat?  No  In order to store fat you must eat more calories than you need

The Atkins Diet What is it? Initial phase promotes <20 grams of carbohydrate/day (2 weeks) Promotes ketosis; therefore weight loss Focuses on using mostly protein and fat with a MVI Low carb bars and food products Restriction on fruits, whole grains, legumes and low-fat dairy

Is Ketosis the answer? What is ketosis?  Form of energy used when carb intake is low*  Body burns fat….which produces by-products called ketones that can be used for energy for the brain Sounds good, right?  Ketones are acidic which can lead to acid/base inbalance  Can lead to gout, kidney stones & bad breath

Pros Atkins It is a “diet” therefore you are more aware of what you put in your body You will cut out several sources of added calories:  French Fries  Chips  Cookies/Pies/Cakes  Soda Pop

Cons Atkins Short-term  Dehydration  Constipation  Decreased mental capacity Long-term  Potential for osteoporosis  ?? (kidney damage)

Protein Amino AcidsNitrogen Ammonium (NH 3 )Ammonia (NH 2 ) Calcium Urea Urine

South Beach Diet What is it? 3 Phases  1 st Phase: Bans all carbohydrates and allows normal-sized portions of meat, veggies, eggs and nuts  2 nd Phase: Reintroduces “good carbs” (as defined by the glycemic index)  3 rd Phase: Eat pretty much anything in moderation

Glycemic Index What is it? Number which represents how fast the sugar in the food reaches your blood  Based upon white bread = 100  High glycemic >70  Med glycemic  Low glycemic <50 Will low glycemic foods help you lose weight?  No definite research yet

Pros South Beach “Diet” helps a person become aware of what they are putting in their mouth 2 nd and 3 rd phases promote high fiber, lean protein and dairy, fruits and veggies and “good” fats All things in moderation

Cons South Beach 1 st phase can be dangerous, same as Atkins Initial weight loss probably due to water loss & may be regained

The Zone What is it? Complex eating plan that divides each meal into exact percents of protein, fat and carbs  40% Protein  30% Fat  30% Carbs

Pros The Zone More closely follows ADA dietary advise  50-55% Carbohydrates  15-20% Protein  30% Fat (<10% saturated fat) Promotes portion control Reduces sugar (which most of us could stand to cut back on)

Cons The Zone Complex eating plan Requires LOTS of tedious planning By reducing “bad” carbs, we often end up reducing “good” carbs  Lack of fiber  Decreased vitamin & mineral intake

What is a Balanced Diet? Includes lots of fruits and veggies  Minimum of 5 per day  Fresh, frozen, doesn’t matter Whole grains  Whole wheat  Beans Low fat dairy Lean protein

What is a Balanced Diet? Paying close attention to portion sizes  3-4 oz meat (deck of cards)  Serving of fruit (size of tennis ball)  ½ cup veggies (light bulb)  1 cup pasta (baseball) Exercise balances out calories consumed

Any Questions??