Don t Fall for the Fad! (Why fad diets fail) Sally Kilpatrick, RDN, LD, CDE, CCP Department of Nutrition and Clinical Patient Education
What is a Fad Diet? 1. Any of a number of weight-reduction diets that either eliminate one or more of the essential food groups, or recommend consumption of one type of food in excess or at the expense of other foods; fad diets rarely follow modern principles for losing weight. McGraw-Hill Concise Dictionary of Modern Medicine. 2002 by the McGraw- Hill Companies, Inc. 2. A nutritional regimen, generally of an extreme nature, intended to produce results more quickly than a traditional diet-exercise combination; often of a dubious nature. Medical Dictionary of the Health Professions and Nursing. Fairfax 2012 2 June 2, 2014
Fad Diet Alert- Steer Clear of These Claims Fast, easy weight loss Breakthrough miracle Banish fat Secret formula, new discovery Cure Balances hormones Enzymatic process No exercise needed 3 June 2, 2014
Fad Diets Advocate Magic or miracle foods/products Rapid / easy weight loss No exercise Rigid menus, good vs. bad foods, specific food combinations A quick fix Recommendations based on a single study or studies published without a peer review Dramatic statements refuted by reputable sources Recommendations to help sell a specific product Claims that sound too good to be true 4 June 2, 2014
Why Fad Diets Don t Work Quick fixes, not permanent solutions Can play havoc on your metabolism Most fad diets concentrate on food and don t promote exercise Promote fast weight loss which is usually water and muscle. Rigid rules and patterns are emphasized with little or no choice Often limit key macronutrients such as carbohydrate / fat or promote intake that is low in needed vitamins and minerals which could create health problems. Unrealistic for long-term use They do not address the real reasons for becoming overweight in the first place 5 June 2, 2014
KEY MESSAGE KEY MESSAGE Weight loss is rehearsal for how you plan to keep it off. Practice what you plan to do while you are losing weight. 6 June 2, 2014
So why do we keep falling for these diets when we should know better?
Let s Take a Look at Some Popular Diet Trends Today
Gluten Free Diets Not actually a fad diet, but is being adopted by many people for weight loss Primary use- to avoid damaging the small intestines of those with Celiac Disease (the damage causes poor absorption of nutrients) Eliminates the protein gluten found in wheat, rye, and barley Why it works: severely limits the types of grains one can eat. If problem foods were excess starches, then you lose weight. Negative Consequences: special gluten free foods are expensive and may be high in fat, calories or sugar; may cause some to over eat meat and fat to get enough calories or not to feel hungry; many gluten-free foods are not lower calories, and are not fortified with important nutrients such as B vitamins, calcium, Vitamin D, and Zinc; it could impact social and professional life as well as psychological well-being 9 June 2, 2014
High Protein/ Low Carb Diets Atkins is perhaps one of the best known. Others include: Sugar busters, Enter the Zone, Protein Power, The Carbohydrate Addicts LifeSpan Program. The diets often are very low carbohydrate (< 40 g/ day), allowing no fruit and only green vegetables initially. They usually progress to include more vegetables and very limited fruits like berries. The diet is very high protein and often high in unhealthy fats such as saturated fat from butter, eggs, cheese, and meats. Why it works: It causes quick weight loss as the body is forced to use its secondary energy sources of protein and fat to generate glucose; decreased hunger from ketosis. It is easy. Negative Consequences: low levels of fiber in diet, low energy levels causing fatigue and irritability, nutrient deficiencies, bad breath, nausea, increased risk of kidney disease, gout, coronary artery disease, and some cancers. Difficult to follow long term. 10 June 2, 2014
Paleolithic Diet (Loren Cordain, PhD) Often called the caveman or hunter gatherer type diet- lower carbohydrate, higher protein and higher fat. Theory- our bodies are genetically programmed to eat like our paleolithic ancestors. The advancement of agriculture and processed foods began the increase in obesity, heart disease, etc.. If the caveman didn t eat it, neither should we. The diet allows no refined sugar, no dairy, no legumes or breads. It is high in lean meat- grass fed, free range, fish, poultry, fruits and vegetables, high in healthy fats such as omega-3s. Why it works: Get full without processed foods; protein produces high satiety; it is high in soluble fiber from the fruits and vegetables, high anti-oxidant properties Negative Consequences: if you eat high fat meats, could be heart un-healthy, low in calcium and Vitamin D and B vitamins. Cost is higher as meats and produce are expensive. Prep time is longer for meals. Difficult to follow for long time periodsavoids all grains and processed foods (sweets) 11 June 2, 2014
Juicing Latest craze for weight loss and detox - cleansing Good source of vitamins and nutrients which can supplement a diet especially if you don t really like vegetables and fruits. It can allow you to use fruits and vegetables that are about to spoil thereby not wasting the $ Why it works: less food intake = less calories Negative Consequences: Juicing concentrates the natural sugars and is a higher source of calories than the whole fruit; most of the vitamins and minerals are in the pulp and skin; drinking your vegetables means you miss out on the chewing- the calories are consumed more quickly- you tend to get hungrier sooner; lower fiber; must be very careful to wash fresh produce and clean the juicing appliance well between uses; 12 June 2, 2014
Detox Diets Popular but are not proven to remove toxins from the body. Your kidneys, liver and immune system do an amazing job of this on their own. Detox diets vary but most start with a time of fasting followed by raw vegetables/ fruit or juiced versions of vegetables and fruits and water. Some may then add herbs/ supplements and a colon cleansing (enema) to empty the colon. Many people report feeling better and more energetic in the short term. This is likely due to avoidance of heavily processed foods with hard fats and sugar. Why it works: less calories, water weight loss in the short run Negative Consequences: Usually a rapid weight regain after discontinuing the cleanse process. Those that require fasting or longer term use can cause fatigue, inadequate vitamin and mineral intake. An intestinal cleanse could cause dehydration, cramping, nausea and vomiting, as well as an imbalance of healthy bacteria. 13 June 2, 2014
Novelty Diets These include- Eat Right for Your Blood Type, Chemical Breakdown Diets, Cabbage Soup Diet, Grapefruit Diet, Fit For Life. The premise of these diets vary but promise things like: specific combinations of foods cause weight loss or your blood type dictates what foods you should eat or avoid, or specific enzymes in a food burn fat. Why they work: most all of these are 1000 kcal or less/ day. Negative Consequences: Usually a rapid weight regain after discontinuing the diet which can not be followed long-term. Many are deficient in calcium, vitamins, minerals, and even protein, fat and carbohydrates. Fatigue, headaches, and lack of concentration are apparent after only a short while on these diets. 14 June 2, 2014
What are some of the healthier diets out there?
Dash Diet DASH diet (Dietary Approaches to Stop Hypertension). It was originally designed to help with blood pressure control, but now has been designated as the best overall diet for health and weight loss for 4 years in a row. You can find specific guidelines at www.dashdiet.org. The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It contains less salt, sweets, and red meat than the typical American diet. It is lower in saturated fat, trans fat, and cholesterol, and it is rich in nutrients that are associated with lowering blood pressure mainly potassium, magnesium, and calcium, protein, and fiber. 16 June 2, 2014
Mediterranean Diet The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea. Not initially touted as a weight loss diet, but can work to lose weight and control it. The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber breads and whole grains, nuts, and olive oil. Meat, cheese, and sweets are very limited. Fish is recommended 2 times a week, and meals can be meatless. The Mediterranean diet is rich in monounsaturated fats, fiber, and omega-3 fatty acids. About 35-40% of calories are from fat, so be careful with portions of high fat foods. 17 June 2, 2014
Plate Method The MyPlate icon is now the nation s primary image that is intended to inform Americans how to eat healthy. This symbol serves as a visual reminder of how to eat a balanced meal. Fruits and vegetables fill half the plate., and grains and protein sources the other half. Dairy is shown off to the side, but should also be included daily. The website www.choosemyplate.gov is a resource to help you calculate the amount of calories that you need. It shows the proper number of servings from each food group to have a well-balanced diet and to reach or maintain a healthy weight. 18 June 2, 2014
Weight Loss There s an App for That My Fitness Pal Lose It LifeSum My Plate by LiveStrong Calorie counter by Fat Secret 19 June 2, 2014
Weight Management Tips Aim for slow, healthy weight loss (1/2-2 lbs each week). Aim for regular meal times. Eat at least 3 times with your first meal within 1-2 hours of waking. Eat a healthy snack if there are more than 4-5 hours between meals Choose smaller portions to reduce calories. 20 June 2, 2014 Kaiser Permanente 2010-2011. All Rights Reserved.
National Weight Control Registry Registrants have lost and maintained a weight loss of 30-300 pounds by: Altering their diet (98%) Eating breakfast every day (78%) Exercising regularly, most for about 1 hour each day (90%) Watching less than 10 hours of television per week (62%) Weighing regularly, at least once a week (75%) 21 June 2, 2014 Kaiser Permanente 2010-2011. All Rights Reserved.
Additional Helpful Resources www.eatright.org (Academy of Nutrition and Dietetics www.heart.org (American Heart Association) www.diabetes.org (American Diabetes Association) www.webmd.com (reliable nutrition information) 22 June 2, 2014
Food for Thought Let food be your medicine and medicine be your food. Hippocrates in 400 BC Those who do not make time for good nutrition now, must make time for illness later - 19 th century physician 23 June 2, 2014
Thank you! Questions? 24 June 2, 2014