Fad Diets Kristen Strong, R.D.

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"

America on the Scale Overweight Adults: 65% (120 million) Obese Adults: 31% Children age 6-19 who are overweight or at risk of becoming overweight: 30% Overweight children with at least one overweight parent have an 80% chance of being overweight as adults Average American gains 1-2 pounds a year through adulthood

Obesity Trends* Among U.S. Adults BRFSS, 2004 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

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

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

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

What is a Fad Diet? 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

American Heart Association “We want to inform the public about misleading weight-loss claims. Many of these diets — like the infamous Cabbage Soup Diet — can undermine your health, cause physical discomfort and lead to disappointment when you regain weight soon after you lose it…

American Heart Association “ Quick-weight-loss diets usually overemphasize one particular food or type of food. They violate the first principle of good nutrition: Eat a balanced diet that includes a variety of foods. If you are able to stay on such a diet for more than a few weeks, you may develop nutritional deficiencies, because no one type of food has all the nutrients you need for good health. The Cabbage Soup Diet mentioned above is an example. This so- called fat-burning soup is eaten mostly with fruits and vegetables. The diet supposedly helps heart patients lose 10–17 pounds in seven days before surgery. There are no "superfoods." That's why you should eat moderate amounts from all food groups, not large amounts of a few special foods…

American Heart Association “These diets also violate a second important principle of good nutrition: Eating should be enjoyable. These diets are so monotonous and boring that it's almost impossible to stay on them for long periods.”

How to identify Fad Diets Promise dramatic, rapid weight loss Promote diets that are nutritionally unbalanced or extremely low in calories Use liquid formulas rather than foods. Attempt to make clients dependent upon special foods or devices. Fail to encourage permanent, realistic lifestyle changes. Understanding Nutrition, 8 th ed. Pg 253

How to identify Fad Diets Misrepresent salespeople as “counselors” supposedly qualified to give guidance in nutrition and or general health. Collect large sums of money at the start or require that clients sign contracts for expensive, long-term programs. Fail to inform clients of the risks associated with weight loss in general or the specific program being promoted. Understanding Nutrition, 8 th ed. Pg 253

How to identify Fad Diets Promote unproven or spurious weight-loss aids such as starch blockers, diuretics, sauna belts, body wraps, passive exercise, ear stapling, acupuncture, electric muscle-stimulating devices, amino acid supplements, “unique” ingredients, etc Fail to provide for weight maintenance after the program ends. Understanding Nutrition, 8 th ed. Pg 253

If fad diets don't work, why are they so popular? “People are often willing to try anything that promises to help them lose weight because they want to look or feel better, or because they are worried about getting weight-related diseases. Companies that promote fad diets take advantage of this fact. They appeal to people by promising weight loss that's very quick and easy. Many people prefer to try the quick fix of a fad diet instead of making the effort to lose weight through long-term changes in their eating and exercise habits.” American Academy of Family Physicians (AAFP) Website:

If fad diets don't work, why are they so popular? “Fad diets also become popular because many of them do work for a short time. In many cases, this is because when you stop eating certain types of food or eat “special” combinations of foods, you are getting fewer calories than you normally would. You are also paying more attention to what you are eating. However, it’s likely that much of the weight you lose is from water and lean muscle, not body fat. Also, most people are not able to keep up with the demands of a diet that strictly limits their food choices or requires them to eat the same foods over and over again. People who use fad diets usually end up gaining back any weight that they lost.” American Academy of Family Physicians (AAFP) Website:

Top 10 Fad Diets Dr. Atkins New Diet Revolution by Robert C. Atkins, M.D. Dr. Atkins New Diet Revolution Mastering the Zone by Barry Sears, Ph.D. Mastering the Zone Eat Right For Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer and Achieving Your Ideal Weight by Peter J. D’Adamo, M.D. Eat Right For Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer and Achieving Your Ideal Weight Sugar Busters!: Cut Sugar to Trim Fat by H. Leighton Steward, Morrison C. Bethea, M.D., Sam S. Andrews, M.D., Ralph O. Brennan, Luis A. Balart, M.D. Sugar Busters!: Cut Sugar to Trim Fat Eat More, Weigh Less by Dean Ornish, M.D. Eat More, Weigh Less The Pritikin Weight Loss Breakthrough: Five Easy Steps to Outsmart Your Fat Instinct by Robert Pritikin. The Pritikin Weight Loss Breakthrough: Five Easy Steps to Outsmart Your Fat Instinct The New Cabbage Soup Diet by Margaret Danbrot The New Cabbage Soup Diet The Grapefruit Diet by originator unknown The Grapefruit Diet The New Beverly Hills Diet by Judy Mazel The New Beverly Hills Diet Neander-Thin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body by Ray Audette Neander-Thin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body

Categories of Fad Diets Controlled Carbohydrates High Carbohydrate & Low Fat Controlled Portion Sizes Food Combining Liquid Diets Diet Pills & Herbal Remedies

Controlled Carbohydrates Dr. Atkins’ New Diet Revolution The Carbohydrate Addict’s Diet Protein Power Sugar Busters The Zone American Academy of Family Physicians (AAFP) Website:

High Carbohydrate & Low Fat Dr. Dean Ornish: Eat More, Weigh Less The Good Carbohydrate Revolution The Pritkin Principle American Academy of Family Physicians (AAFP) Website:

Controlled Portion Sizes Dr. Shapiro’s Picture Perfect Weight Loss Volumetrics Weight-Control Plan American Academy of Family Physicians (AAFP) Website:

Food Combining Fit for Life Suzanne Somers’ Somersizing American Academy of Family Physicians (AAFP) Website:

Liquid Diets Cambridge diet Slim-Fast American Academy of Family Physicians (AAFP) Website:

Diet Pills & Herbal Remedies Dexatrim Natural Hydroxycut Metabolife 356 American Academy of Family Physicians (AAFP) Website:

Other Eat Right For Your Type: The Blood Type Diet American Academy of Family Physicians (AAFP) Website:

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

What’s the appeal? Blame current diet recommendations for our obesity epidemic Facts:  Obesity has risen  Fat intake has dropped from 36 to 34 percent  BUT… energy intake increased by 200 kcals a day  actual fat intake has increased by 4 grams a day! 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

National Nutrition Month 07’ American Dietetics Association:

Key Messages: National Nutrition Month 07’ “Develop an eating plan for lifelong health. Too often people adopt the latest food fad rather than focusing on overall health. Get back to basics and use the Dietary Guidelines 2005 and MyPyramid as your guide to healthy eating.” American Dietetics Association:

Key Messages: National Nutrition Month 07’ “Choose foods sensibly by looking at the big picture. A single food or meal doesn’t make or break a healthful diet. When consumed in moderation in the appropriate portion size, all foods can fit into a healthful diet.” American Dietetics Association:

Key Messages: National Nutrition Month 07’ “Food and nutrition misinformation can have harmful effects on your health and well-being, as well as your wallet. Registered dietitians are uniquely qualified to communicate current and emerging science-based nutrition information and are an instrumental part of developing a diet plan that is unique to your particular needs.” American Dietetics Association:

Key Messages: National Nutrition Month 07’ “Learn how to spot a food fad. Unreasonable or exaggerated claims that eating (or not eating) specific foods, nutrient supplements or combinations of foods may cure disease or offer quick weight loss are key features of fad diets.” American Dietetics Association:

Key Messages: National Nutrition Month 07’ “Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.” American Dietetics Association:

Weight Loss Tips Emphasize nutrient dense foods Eat small portions of foods at each meal Share a restaurant meal with a friend or take home half for lunch tomorrow Make legumes, grains, vegetables, and fruits central to your diet plan Follow the Dietary Guidelines Eat slowly Limit high-fat foods Limit concentrated sweets and alcoholic beverages Drink plenty of water Participate in physical activity regularly Limit liquid calories: choose whole fruits rather than juices, and avoid sugary soft drinks and alcohol Understanding Nutrition, 8 th ed. Pgs

Metabolism during dieting and fasting