DIET FADS November 2, 2010

Presentation Outline  What causes weight gain?  2 Different diets  Their harms/benefits  Why diets in general do not work  Healthy recipe for students to make either at home or in the dorms

What Causes Weight Gain?  Determined by Calorie Calculations  Amount Consumed vs. Amount Burned  If amount exceeds daily recommended amount, person will gain weight  Will turn to fat and person will gain weight

Other Weight Gain Considerations  Hypothyroidism  Food sensitivity  Cushing's syndrome  Organ disease (kidney, heart, liver)  Drug use  Anxiety  Blood sugar imbalance  Essential fatty acid deficiency

Basic Food Pyramid

Atkins Diet  Created by Dr. Robert Atkins  Started in 1972 with a series of books  Involves restriction of Carbohydrates  Changes how your body handles fat  Instead of burning carbs for energy it burns fat and as a result you lose weight

How Atkins claims we gain weight  When we eat carbs it turns into gluclose (sugar)  Causes the hormone insulin to be released (moderates gluclose)  As a result, when the insulin levels rise, your body quits burning fat  Fat increases as your body doesn’t burn it

Atkins diet…  Atkins diet takes carbs out of your meals  With only select carbs, such as from high fiber whole foods  Converts glucose relatively slow  Blood sugar & energy levels remain the same  No unhealthy food cravings during the day  Less hungry at meals

Does it work?  Accelerates weight loss for short term only  Little research whether it is effective  May raise cholesterol levels  Rapid weight loss is easier to gain back  Still need to be aware of calorie intake  Causes quick weight loss, not fat loss! Weight made up from water, glycogen (stored carbs)

South Beach Diet  Created in Miami by the cardiologist Arthur Agatston, M.D.  Developed in the early 1990s and his first book was published in  The South Beach Diet is similar to the Atkins diet. Dr. Agatston feared that this diet would lead to too few carbohydrates, too much saturated fat, too little fiber, and an increased risk of heart disease.

South beach Benefits  This diet claims to provide people with a long-term weight control solution through a lifestyle change, rather than a series of short- term diets.  According to the American Heart Association, maintaining healthy weight lowers the risk of heart disease, diabetes and some forms of cancer.

South Beach Diet  Five Key Principles  The doctor-designed South Beach Diet plan focuses on selecting the right carbs (such as high-fiber vegetables and fruits, whole-grains, (like those from oily fish, nuts, and extra-virgin olive oil and canola oil).  You don't have to count calories, carbohydrates, fat grams, or anything else, or measure out portion sizes. Instead, you'll eat satisfying portions of wholesome foods, like lean proteins, colorful veggies, delicious fruits, healthy fats, and low-fat dairy products.  The South Beach Diet is flexible and easily accommodates your individual tastes and needs. You can substitute the suggested meals with other choices that you prefer, develop your own menus with your family's favorite meals using a meal planner and Foods to Enjoy.  The South Beach Diet is a lifestyle, not a fad diet. This weight-healthy plan teaches you to make healthier eating choices most of the time and encourages regular physical activity.  Weight loss is only one of the many benefits of the South Beach Diet. The program has been shown to help lower the risk of heart disease and type 2 diabetes by reducing total and LDL cholesterol, and unhealthy triglycerides. By adopting this easy to follow lifestyle, you'll be on your way to living a healthier life!  There are three phases : eliminate cravings and kick starts weight loss-The focus of this two-week period is on eating plenty of nutrient-dense, fiber-rich (and guaranteed delicious!) foods that satisfy your appetite, lose steadily -,it's also the perfect place to start for those people who have 10 pounds or less to lose, who don't have problems with cravings, who don't have excess belly fat, or who simply want to improve their health. maintain for life style- adopted the South Beach Diet lifestyle, making smart food choices that fit the way you live

Does it work?  The South Beach Diet claims to be unique, easy, and works in a three-phase process. Unlike many other diets, with the South Beach Diet, simply substitutes your bad carbohydrates and fats for good ones.  Even though this diet results in weight loss, the lost pounds are often gained back within a few months or even weeks.

Why Diets in General Don’t Work  A recent study by the UCLA suggests that 23% of people of people that go off diets gain the weight back in less than 2 years and 83% after 2 years  Must make a lifestyle change  This includes proper diet and exercise

Healthy Diet Tips…  Never skip your breakfast: it is the most important meal of the day  Give priority to whole grains  Focus on veggies and fruits  Get your calcium-rich dairy products: milk, cheese, yogurts.  Go lean with proteins: choose poultry instead of beef or pork & Reduce meat consumption

Also…  Make sure to eat three meals a day with small snacks in between  Avoid eating 3 hours before sleeping  Avoid foods containing Trans Fat, Partially Hydrogenated Oils and Saturated Fat  Avoid Processed Foods and Refined Sugars

Healthy Meal Plan Day 1Day 2 Breakfast Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa) 1 cup orange juice 1 cup fat-free milk Cold cereal with raisins and fat-free milk 1 small banana Slice of whole-wheat toast with margarine and jelly Lunch A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard) 3/4 cup baked potato wedges Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard) 1/2 cup apple slices 1 cup tomato juice Dinner 5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds 1/2 cup steamed broccoli 1 cup fat-free milk 5-ounce grilled top loin steak 3/4 cup mashed potatoes 1/2 cup steamed carrots with honey Whole-wheat dinner roll 1 cup fat-free milk Snacks 1 cup cantaloupe1 cup low-fat yogurt with fruit