How to Spot a Fad Diet

Transcription

1 How to Spot a Fad Diet (Adapted from How to Spot a Fad Diet in 30 second or less, American Wheat Foods Council, Grains of Truth) New miracle diets come and go (in a matter of days) and with each we all wonder: Is THIS the weight loss diet that will finally work, once and for all? There are weight loss programs that work, but there are many more fads out there that will temporarily drop your weight (or perhaps make you sick), only to have the pounds return in a few weeks. Fad diets are tempting, but like eating a rich dessert when you already have a full stomach: resist, resist, resist! In the long run, you will be healthier, thinner and less frustrated. Fad diets can be deceiving. They are usually described in detail by a book that has been written by an expert with a PhD, or a doctor who is an MD. There may be a list of scientific references that seem to back up the claims. And, tons of people seem to be following the diet and having great results. UNDERSTANDING AND AVOIDING FAD DIETS PRESENTED BY SUSAN ROUTH GRADY COUNTY EXTENSION EDUCATOR March, 2014

2 CLUES TO SPOT A FAD DIET 1. It sounds too good or easy to be true. 2. Promises rapid weight loss (5-10 pounds in a week) or miracle cures. 3. Allows only certain foods or food groups (cutting out others). 4. Promotes a product, special herb, vitamin or other compound. 5. Can only be followed temporarily but is not supervised by a doctor. 6. It s hard to imagine or difficult to follow the diet forever. 7. It doesn t recommend a form of exercise or says that it s unnecessary. 8. Warns that one food or food group will make you seriously ill or worse. 9. Makes recommendations based on published science that are not endorsed by credible organizations or peer reviewed by other scientists. 10. Cites research that is preliminary, based on animals or has very few subjects.

3 Gluten: The Bottom Line on Going Gluten-Free (Adapted from Gluten: The Bottom Line on Going Gluten-Free, American Wheat Foods Council, Grains of Truth) Something remarkable has happened on supermarket shelves over the past five years: gluten-free has gone from nutritional obscurity to mainstream. According to the market research group, Packaged Facts, the sales of gluten-free foods and beverages reached $4.2 billion in 2012, a 28 percent increase since 2008, and are projected to approach $6.6 billion by Many people are convinced that gluten-free products are healthier. This is not surprising since influential celebrities and athletes having been promoting the purported benefits of a gluten-free lifestyle. But, just because everybody is doing it doesn t mean it s the right thing to do. First, a few facts. Gluten is a protein containing gliadin and glutenin. Gluten provides structure for baked products requiring volume such as bread. However, the gliadin fraction may trigger an auto-immune reaction called celiac disease (CD) in certain individuals. These individuals must eliminate glutencontaining grains which are wheat, rye, barley and uncertified gluten-free oats. Less than 1% of the U.S. population is affected by CD, or about 3 million Americans. In addition, research estimates from 1 to 6 percent of Americans are sensitive to gluten, but do not have the offending gene needed to develop CD or damage to their intestinal tract. Gluten developed in whole wheat dough. Gluten gives structure to bread.

4 The bottom line: At least 93% of the population can include gluten-containing foods such as wheat in their diet. If you do not have CD and are not gluten-sensitive, going gluten-free might help you lose a little weight (temporarily) as cutting out any food group will. But, there are some very compelling reasons why keeping wheat in your diet might be a healthier choice in the long run. For starters, many gluten-free products are highly processed and refined starches that have not been enriched with B vitamins (including folic acid) and iron. Alternative whole grains are available, but (let s be honest here) rarely consumed. This means that gluten-free diets may lack various nutrients such as iron, calcium, many B vitamins (including folic acid), zinc, magnesium, and a host of other dietary components such as fiber found in wheat, barley and rye products. Secondly, for people without CD or severe gluten sensitivity, this diet is restrictive and may actually cause harm by eliminating healthy gut and colon bacteria that are supported by fiber and other components of a gluten-containing diet. It s very important to support and keep gut bacteria happy: they are often responsible for intestinal discomfort caused by gas, bloating and cramping experienced by diets that are short on fiber. Negative changes in gut bacteria is a primary suspect for the increase in all autoimmune diseases. Finally, going gluten-free is expensive. According to a 2008 study published in the Canadian Journal of Dietetic Practice and Research, gluten-free foods, on average, cost about 242% more than their regular gluten-containing counterparts. Depending on your reasons for going gluten-free in the first place, it might make more sense to invest that additional expense into other healthful pursuits: joining a gym (and going!), hiring a personal trainer, or purchasing more fruits, vegetables and whole grains. If you think that you might have celiac disease or are gluten sensitive, make sure you get tested for CD and seek guidance from your health care provider or a registered dietitian to make sure you are getting the nutrients you need.

5 Portions, Patterns and Plate Size: Simple Changes to Shrink Your Waistline (Adapted from Portions, Patterns and Plate Sizes, American Wheat Foods Council) Most of us have tried a diet or two (or three). We know that diets can be hard to follow and the temptation to cheat or go off the diet can be overwhelming. So, what to do? You may need to lose weight but it seems almost impossible. Perhaps it s time to change HOW MUCH you eat rather than WHAT you eat. And, that may be easier than you think, according to research conducted by Dr. Brian Wansink at Cornell University. It turns out that the amounts or portions we eat are influenced more by what surrounds us like the people, packages, plates and cups, colors and shapes, etc. than by our hunger levels. By observing people in his lab, Wansink studied the many ways we mindlessly eat. At Home or Away, Large Plates, Bowls, and Packages Equal Large Portions and More Calories. Most People Follow a See Food Diet. Here are some of the things that encourage us to eat more than we should, and some tips for counteracting these habits: Try using a plate that is no more than 10 inches across and a glass that is skinny and tall rather than short and wide. You will serve yourself less and the food will look more plentiful. Eat from a plate, and drink from a glass, not from a bag or a bottle. When you see your portions on a plate or a bowl, it can change how much you eat.

6 ALWAYS check serving sizes on packaged foods and drinks. You may be surprised at how many packages look like they have only one serving but may have two or more. If food is being served family style or in serving dishes on the table, use serving dishes and spoons that are on the smaller side. Serve yourself when eating or drinking: take just enough, you can always go back for more. If it s in sight, you ll tend to reach for it regardless of whether you re hungry especially if it looks and smells good. At home, put foods you want to eat less of away in cupboards and in the back of the refrigerator, and keep the foods you want to eat more of on the counter or at the front of the refrigerator. Rather than serving foods on the table family style, serve food from the kitchen. We eat more if the food is within reach, and having to walk even a few steps makes it more likely we ll skip the second helping. At restaurants, ask for a take home container when your meal is served. Consider your hunger level, and immediately package what you don t need to eat for another meal.

7 WANT TO KNOW MORE? For more information about fad diets, try these sources: US News and World Report Ranking of Best Overall Diets: Worst Fad or Weight Loss Diets: Staying Away From Fad Diets: public/content.aspx?id=6851#.uhgqo0jiz20 Weight Loss: Choosing a Diet That's Right For You: NU00616 REOURCES ABOUT GLUTEN AND CELIAC DISEASE RESOURCES ON MINDLESS EATING For more information about Environmental In-uences on Portions (Brian Wansink):

8 Material from this lesson was given during the Pre-conference session of the GAL- AXY IV in September, 2013 by American Wheat Council. The Extension Educator was sponsored by the Norma Brumbaugh Scholarship to attend GALAXY IV, NEAFCS Annual Session and the Pre-conference. As a recipient of this scholarship, appreciation is expressed to the Cultural Enrichment Committee of the Oklahoma Home and Community Education. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement by the Oklahoma Cooperative Extension Service is implied. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of Oklahoma Cooperative Extension Service, Oklahoma State University, Stillwater, Oklahoma. This publication is printed and issued by Oklahoma State University as authorized by the Dean of the Division of Agricultural Sciences and Natural Resources and has been prepared and distributed at a cost of 20 cents for 150 copies. 02/14 SR.