Lose 20 pounds in 10 days: And other lost promises Lona Sandon, MEd, RDN, Assistant Professor, Department of Clinical Nutrition

 “The great enemy of truth is very often not the lie -- deliberate, contrived and dishonest -- but the myth -- persistent, persuasive and unrealistic.”  John F. Kennedy

The Academy of Nutrition and Dietetics says: “…food and nutrition misinformation can have harmful effects on the health, well-being, and economic status of consumers.”

What is a food/diet fad?  Unreasonable or exaggerated beliefs about a food/nutrient/special diet  Often include false or misleading claims  Sometimes quite profitable  Ex: high antioxidant juices, cleansing solutions Position of the American Dietetic Association: Food and nutrition misinformation. J Amer Diet Assoc. 2006;106:

What is health fraud?  “promoting for financial gain a health remedy that doesn’t work or hasn’t been proven to work” - Roberta Dyuff, RD ADA Complete Food and Nutrition Guide Ex: lipozene, acai berry extract, most stuff on the Internet

Example:  1990: Larceny and prison for impersonating an MD  1996: Securities and Exchange Commission for multi-level marketing  1998: FTC fine for false or misleading claims  2004: Contempt of court for violating preliminary injunction – coral calcium cures cancer  2007 FTC – violating court order for misrepresenting the contents of his books

What are misdirected claims?  Cause consumer to make incorrect conclusions about a food/nutrient  “Health Halos” – belief that a food is more healthful than it really is  Trans fat free but still high in fat & calories  Chocolate is heart healthy but high in fat, sugar, & calories  EGCG in green tea will make you lose weight or prevent cancer  Agave, Sea Salt, etc. Position of the American Dietetic Association: Food and nutrition misinformation. J Amer Diet Assoc. 2006;106:

Costs of Misinformation  Physical Harm – drug-nutrient interactions, toxic substances, delays proper medical care  Economic harm – products fail to work, needless purchases  $168 B spent in COjrpLrS3I4CFQTGgAodBmuk5g Position of the American Dietetic Association: Food and nutrition misinformation. J Amer Diet Assoc. 2006;106:

Spotting a Fad Diet  Promise of quick weight loss  No exercise needed  Rigid meal plans  Food combinations  Unlimited amounts of certain foods  Elimination of certain foods  Super foods  Specific supplements

Very-low Calorie Liquid Diets  Pros: rapid weight loss  Cons:  Electrolyte imbalance  Fatigue, weakness  Constipation  Nausea  Diarrhea  Hair loss  Heart arrhythmia  Muscle loss  High risk:  People with diabetes & kidney disease  Research shows:  Not for long-term use, weight plateaus at 3 mos.  Slowed calorie burn  Hard to stick to

Fasting/Cleansing Diets  Pros: very low calorie, leads to weight loss  Cons:  Depleted energy levels  Depleted nutrient levels  Muscle loss  Dehydration  Dizziness  Feeds yo-yo dieting  Electrolyte imbalance  Increases “toxins”: ketones, urea, ammonia  High risk:  Diabetes  Kidney disease  Heart disease  Cancer  No scientific support for the notion of detoxing  Natures “detox”:  Clean colon: Eat more fiber  Flush kidneys: Drink more water  Sweat – exercise more

High Protein/Low Carb  Pros: weight loss initially, satiety, may lower blood sugar & triglycerides  Cons:  Fatigue/lethargy  Ketone breathe  Dehydration  Greater intake of known carcinogens  High total & saturated fat  Constipation  Headache, nausea  High risk:  Kidney disease  Heart disease  Research shows:  It’s the calories, not the carbs  Can’t burn fat without carbohydrate  Whole grains good for blood sugar, weight, heart

High fiber, low-calorie diets  Pros: fiber doesn’t have calories; it is filling, high in F/V  Cons:  Bloating  Cramping  Diarrhea  Blocks nutrient absorption at >40 g/d  Too low in fat  High risk: ???  Research shows:  Reduce or reverse heart disease  Help control blood sugar

10 Red Flags of Junk Science 10. Promises a quick fix 9. Warnings of danger 8. To good to be true 7. Simplistic conclusions 6. Based on a single study 5. Refutes reputable organizations 4. Lists of good vs. bad foods 3. Selling a product 2. Recommendations based on non-peer reviewed studies 1. Recommended from studies that ignore diversity in populations Food and Nutrition Science Alliance

How to Evaluate a Fad Diet  C redibility  A ccuracy  R easonableness  S upport

Words to Watch For  All natural  Ancient remedy  Balances hormones  Banish fat  Breakthrough  No side effects  Discovered in Europe  Effortless  Exotic  Guaranteed  Miraculous  Mysterious  New discovery  Secret ingredient

What a healthy diet looks like: