Diploma in Weight Loss Part I

Transcription

1 Diploma in Weight Loss Part I Lesson 5 Stop the fad diets for good and sort out your gut health Presented by: Stacey Machesney Course Educator Associate Nutritionist Mc Public Health Nutrition

2 Question Time What foods improve your gut bacteria? Why does dieting not work?

3 Lesson Recap You have learnt why you need fat in your diet to survive You have gained the knowledge of the different fat that is stored around your body You know how to measure your body fat You understand which are the best oils to cook with and why You understand why high fat/low carbohydrates can be dangerous

4 Today s Lesson You will learn why diets don t work for long term weight loss You will gain the knowledge of how you digest food and absorb nutrients You will be shown how to increase your good gut bacteria We explore the best foods to feed your digestive tract You will develop the skills to understand why you ned to eat more prebiotic foods for a flat tummy Summary Course Interaction Next Steps Q & A

5 Let s Begin

6 What is a diet? To restrict yourself to either: 1. Small amounts of food 2. Special kinds of foods In order to lose weight

7 What classifies a fad diet? Temporary quick fix that is highly restrictive

8 Most Popular Diets 1. Atkins Diet 2. The Zone Diet 3. Vegetarian Diet 4. Vegan Diet 5. Weight Watchers Diet 6. South Beach Diet 7. Raw Food Diet 8. Mediterranean Diet

9 The Atkins Looks at how our ancestors used to eat

10 The Dukan Diet High protein and low carbohydrate

11 Why do they tend not to work? Focus on what you can't eat and ban or severely cut down a certain food group

12 Low Calorie Diet Starvation mode + Store fat = Standstill Why? Your metabolism slows down to stop burning calories as much as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and won t lose weight Become frustrated you aren t losing weight though you have cut down and feel stressed and overeat & gain weight

13 Pay to look for a quick fix Buy books Weight loss pills Laxative abuse Diet tea s Slimming drinks Meal replacements

14 Socialising becomes difficult

15 Promise immediate results False advertising

16 Put the spotlight on food and eating Negative out look on certain foods Unhealthy look at food

17 Allow no room for lapses or cravings Crave = Relapse = Binge

18 You get caught in a viscous cycle

19 Why Diets Don t Work Maintaining the weight loss Change in behaviour Decreased energy expenditure Increased fat storage Increased appetite

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21 Look at Eating in a whole new way 1. Take the negative focus off food 2. Education of the food you are eating and the effect it plays on your body will allow you to make an educated decision

22 Focus on what you can eat

23 What is in our food

24 Eat a variety

25 How full are they going to make us feel Energy density is the number of calories (energy) in a given amount (volume) of food

26 Allow room for occasional treats Stop the cravings Avoid the Binge Allow you to socialise around food

27 Emphasize exercise and good habits as weight-control tools

28 Gradual success that is long term

29 Is Gut Health Important For Weight Loss? Why is it so important to keep your gut healthy?

30 Does Bad Gut Flora leads to Weight gain?

31 Probiotics Are living bacteria and yeasts that work together with your body providing health benefits These good bacteria also help maintain proper balance in your digestive system Intestinal tract has around 500 different kinds of micro organisms 70-90% immune system is located in your GI tract

32 Microbiota Composition Gene Age Diet Socioeconomics Antibiotics

33 Helps with digestive system and aids the absorption of nutrients Vitamin K Sugars Fibre Amino Acids Short Chain Fatty acids

34 Good bacteria help improve brain and body

35 Unbalanced gut bacteria Digestive Issues Mental Issues Vitamin and Mineral Deficiencies Antibiotics Chronic, Unmanaged Stress Skin Conditions Autoimmune Diseases

36 Food linked to bacteria High-sugar and high-fat diet influences the gut bacteria negatively Harmful bacteria may also cause you to absorb more calories than people with a healthy balance of gut bacteria

37 Should I supplement with probiotics? Current research has not proven their efficacy Generally recognised as safe Bacteria ecosystem tailored to you Bacteria added to foods still alive?

38 Natural Probiotics in food Probiotics occur naturally in a variety of fermented foods Is a process done to preserve food 1. More nutritious 2. More digestible Soybeans Rich protein food Indigestible without fermentation Fermentation breaks down the soybeans complex protein into readily available amino acids

39 Benefits Of Fermentation Important Nutrients. Vitamin K and many B vitamins Optimizing your immune system Detoxification. The beneficial bacteria in fermented foods are great detoxifiers that can draw out a wide range of toxins and heavy metals Cost-effectiveness. Fermented foods can contain 100 times more probiotics than a probiotic supplement Natural variety of microflora. Varying the fermented and cultured foods you eat, you'll get a much wider variety of beneficial bacteria

40 Fermented Foods Fermentation organisms Alcohol Lactic acid Acetic acid Flavours are strong and pronounced Aged sticky cheese Tangy sauerkraut Rich earthy miso Smooth fruit wines

41 Fermentation What is fermentation?

42 What is Fermentation 1. Vegetables are the simplest form of fermentation 2. Vegetables are soaked in salt water or their own juice 3. Bacteria then eat the vegetable s sugars 4. Produce lactic acid lacto-fermentation 5. ph levels drop, the lactic acid levels go up, the bad bacteria can t survive and you re left with tart flavours 6. Lacto-fermentation can be done on anything beetroot, cauliflower, mango, carrot, broccoli, fennel, seaweed, and even Japanese rose

43 Live Yogurt Contain two well known Lactobacillius; acidophilus or bulgaricus Improve intestinal culture ecology often labelled in shops as probiotic Often used after a course of antibiotics to help improve damage in the digestive tract as you lose healthy good bacteria Bifidobacterium you can find in some dairy products. Possible help symptoms of IBS Vey high in calcium - Osteoporosis

44 Is Greek Yogurt Healthier? Greek yogurt is simply made when regular yogurt is strained extensively to remove liquid whey and lactose What is left behind is a thicker-textured yogurt Difference between Greek & Regular Yogurt Protein - Double Fat - Three times the saturated fat Sodium - Half the sodium Carbohydrates - Half the carbohydrates TIP: Use Greek yogurt as a healthier substitute for mayonnaise, sour cream or crème fraiche

45 Kombucha Sour tonic beverage, like rejuvelac and kvass Sweetened black tea is added to a culture known as a mother The mother is a gelatinous colony of bacteria and yeast Like Kefir grains the mother ferments the sweet tea and reproduces itself Benefits B vitamins especially B1,B2 and B3 and Vit C Improved Digestion Weight Loss Increased Energy Cleansing & detoxifying Joint pain Immune Support

46 Alcohol is Fermented Alcoholic drinks are made by fermenting and distilling natural starch and sugar. The energy in an alcoholic beverage includes the calories from the alcohol itself, as well as additional non-fermented starch and sugar in beer and wine, or added sugar in mixers, such as the tonic in a gin and tonic. Typically beer has at least 150 calories. It takes your body about 1 hour to burn off 1 drink. During that time your body is focused on digesting alcohol and nothing else.

47 Importance of Prebiotics Prebiotics: Substances come from types of carbs that humans can t digest. Foods that are high in prebiotic fibre include:

48 Conclusion What foods improve your gut bacteria? Why does dieting not work?

49 Summary You have learnt why diets don t work for long term weight loss You have gained the knowledge of how you digest food and absorb nutrients You know how to increase your good gut bacteria You understand the best foods to feed your digestive tract You developed skills to understand why you ned to eat more prebiotic foods for a flat tummy o Now we can start building on the foundations of our health from understanding the inside o Attend all of the lessons live to ask Questions in real time and benefit the most o We re here to help, so contact us anytime!

50 Challenge Number 2 Winner of the Nutritional Software

51 Case Study 1 Lets take a look sarahdevine@shawacademy.com

52 Next Lesson The next session is The Sugar Devil Understand where the hidden sugars are Find out why some honeys are very dangerous to our health Understand what is happening in your body when you eat sugar Find out why sugar substitutes aren t healthier Understand what food we can eat that contains fructose Attend all of the lessons LIVE and your knowledge will grow Shaw Academy Lifetime Membership Prize during Lesson 6 Recordings are available within 24 hours Go to and then the Top Right Corner Members Area

53 Q&A Next Lesson is The Sugar Devil We begin with looking at sugars effect on the body You will learn about the different types of sugar, the risks associated with eating too much sugar, what foods we should be eating and the benefits of real honey You will gain insight to your bodies reward pathways See local numbers on website