Debunking Diet Myths Presented by Michelle Martin, CIHC
Objectives Why genetics are not your obesity destiny Examine some weight loss myths ingrained and perpetuated by our culture and why they still exist Discuss why dieting is ineffective for long-term weight loss Reframe from diet and weight loss to holistic health What does healthy look like to you?
Multiple Factors Regarding Obesity Genetics play a part in your weight, but so does environment, lifestyle, and personal choices Consider bio-individuality Our food sources have been compromised The food industry profits from promotion of processed and fast food
Genetic Environment Interactions: Why Heredity is Not Destiny Studies on obesity-related gene-environment interactions is still in its infancy. The evidence so far suggests that genetic predisposition is not destiny. Many people who carry so-called obesity genes do not become overweight. Rather, it seems that eating a healthy diet and getting enough exercise may counteract some of the gene-related obesity risk. Harvard School of Public Health
QUESTION What percentage of Americans in 2018 made a New Year s resolution to lose weight? A. 25% B. 35% C. 45% D. 65%
High-profile Dieting
Diets Don t Work The vast majority of people (about 95%) who do manage to lose weight will regain it, maybe with a little extra The diet/weight loss industry profits $66 billion a year
Healthy Food Plate Transformation 1943-1956 Harvard Eating Plate 2015-2018
Fact, Fiction and Food Theories Myth: You can lose weight longterm if you eat less and exercise more 3500 calories = 1 pound Hypothalamus Leptin and Ghrelin Ancestors and genetics Environment Food industry Diet industry ($66 billion) Remove food shame
Fact, Fiction and Food Theories Fact: You can control your mindset and set realistic lifestyle goals Focus on clean and real food Seek balance in food groups Watch your portion size Start a food/mood journal Eat mindfully slow and savor Movement is essential Water, water, water
Fact, Fiction The New Diet Plan? As if it wasn t confusing enough, there are competing food theories Veganism Raw-food Paleolithic Ketogenic Gluten free Plant-based
Myth: Obesity is a Result of Overeating Reality: We are all eating larger portions average 2,750 calories/day in 2000 as opposed to 2,200 calories in 1970 A review of 13 studies showed that overweight people ate less than their thin counterparts in 12 of those studies Dieting changes our metabolism Quality of calories
Myth: WHAT and HOW you eat doesn t matter if you count calories Protein protein does fill us up, but a high animal protein diet can result in heart disease and an increased risk of cancer Beverages Our bodies struggle to process our current choice of liquid calories Skipping breakfast skipping meals has shown to slow metabolism
QUESTION Which of the following is considered bad fat? Ghee Eggs Coconut Oil CANOLA OIL Canola Oil Wild Salmon Flax Oil
Myth: Fat Intake Causes Obesity We need good fat to keep our bodies working properly. Our brain tissue is made up of 60% fat cells. Feed your brain good fat. Balance your animal products consumption Focus on products which have high Omega-3 fatty acids Forgo fast food Avoid hydrogenated fat
Myth: All Sugars Are Made Alike High-fructose corn syrup is everywhere, constituting about 1/6 of all our calories! Since introduction 40 years ago obesity in the U.S. has skyrocketed Princeton research confirms
Myth: BMI The concept of Body Mass Index is flawed In June of 1998 millions of Americans went to bed with average figures and woke up overweight Since 1991, the average weight of the population has increased by about 7 pounds
Stress, Shame, Stigma Obesity is stigmatized in our culture, leading to stress and shame Cortisol C-reactive Protein Overeating
Secrets of the Food Industry Also problematic is that those who determine public policy and federal grant funding are almost always simultaneously on the payrolls of weight loss and/or pharmaceutical companies, thus presenting a conflict of interest. Government panels favor economic interests over health interests whenever they identify obesity as a major public health threat. Linda Bacon, PhD Health at Any Size
Shifting Our Culture to Lifestyle Health
Focus on Holistic Health Give up your diet mentality! Think balance Eat fruits and lots of vegetables! Eat real and clean food Eat mindfully Move Trust your body Confront emotional eating Sleep Self-care Positive self-talk
When we develop reverence for food and the miracle of transformation inherent in it, just the simple act of eating creates a ritual of celebration. Deepak Chopra, M.D.
Questions?
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