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

following a pre-designed pattern of food intake Short term Most common objective- weight loss Help!

 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.

Low carb = low energy StarvationCut out essential food groups

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

Acia Berry Diet Cabbage Soup Diet Negative Calorie Diets Low Fat Diet Low Carb Diet Zone Diet South Beach Diet

“a food lovers diet”

THIS

SOUTH BEACH DIET:  2 weeks  meant for people who have 10 or lbs or less to lose  lifestyle choices Phase 1 Phase 3 Phase 2

 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

 Breakfast Tomato juice, 6 oz Scrambled eggs with fresh herbs and mushrooms Canadian bacon, 2 slices Decaf coffee or decaf tea with fat-free milk and sugar substitute  Snack Part-skim mozzarella cheese stick  Lunch Chicken Caesar salad (no croutons) Prepared Caesar dressing, 2 Tbsp  Snack Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers  Dinner Mahi mahi Oven-Roasted Vegetables Arugula salad Low-sugar prepared dressing  Dessert Lemon Peel Ricotta Crème

 Some carbs reintroduced sparingly  1-2 lbs of weight loss/ week  Lose weight steadily  Produce long term healthy weight loss

 Breakfast Berry 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  Snack 1 hard-boiled egg  Lunch Lemon Couscous Chicken Tomato and cucumber slices  Snack Dannon Light ‘n Fit yogurt, 4 oz  Dinner Meat Loaf Steamed asparagus Mushrooms sautéed in olive oil Sliced Bermuda onion and tomato with drizzled olive oil  Dessert Sliced cantaloupe with 2 Tbsp ricotta cheese

 About living the lifestyle more than a phase  Eating whole foods and maintaining weight  Allows for additional occasional indulgences

 Breakfast ½ grapefruit Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa) Whole grain toast, 1 slice Decaf coffee or decaf tea with fat-free milk and sugar substitute  Lunch Roast Beef Wrap Nectarine  Dinner Grilled salmon with tomato salsa Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing  Dessert Chocolate-Dipped Apricots

 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 IndexGlycemic Index  Where to find “good” carbs

 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.

 Online meal planner  Shopping list generator  Recipe finder  Discussion groups  Dining out and fast food guides  Weight tracker

 For effective long term weight loss what is required is careful dieting coupled with regular exercise.