SHAW ACADEMY NOTES Diploma in Personal Nutrition
Lesson 4 Understanding Weight Loss and Fad Diets Risks of fad diets: nutritional deficiency, trapped in a diet cycle, gaining even more weight, eating disorders Excessive fat accumulation can impair health, can lead to Type 2 Diabetes or Cardiovascular Disease 5 th leading risk for global deaths, prevalence has doubled since 1980 Health complications related to being overweight include: CVD, Diabetes, Cancer, Arthritis, Gallstones, Asthma, Cataracts, Infertility, snoring, sleep apnoea There is no single reason for weight gain, it s multifactorial: dietary intake, genes, physical inactivity, poor sleeping patterns, quitting smoking, menopause, medication, environment, emotional issues or eating disorders Benefits of maintaining a healthy weight: reduced risk of health complications, better quality of life, more confidence, more energy, less stress on joints An overview of energy balance and imbalance and the consequences:
Calories that we do not use up get stored as fat within the body Characteristics of fad / faddy diets: very common, weight loss is rapid, numerous marketing claims made, quick fix in nature, restrictive, elimination of 1 or more foods groups Atkins diet: Low carbohydrate diet, promotes ketosis, causes headaches, tiredness and mood swings; Result: can be effective to lose weight but will often return when old eating habits are resumed
Paleo diet The Hunter Gatherer Diet : Claims to be in line with ancestral eating patterns and therefore more in line with our genetic evolution, allows red meat, excludes grains VCLD Very Low Calorie Diet : 600 800 calories, formulated meals, powder form, total / partial meal replacement, provides vitamin and minerals, carbohydrate may be low or not present, short term rapid weight loss possible (3-5 lbs / week: BMI > 30) but long term not advised Intermittent fasting diet:
2 days fasting, 5 feast days (Mediterranean Diet), all days tend towards reduced energy intake, studies show weight loss and improved body fat and insulin levels, higher adherence rates than other diets, no long term studies Why don t they work: restrictive, impossible to stick to long-term, interference with metabolism, encourage yoyo dieting, linked with eating disorders The diet cycle: start diet, restriction, deprivation, crave, and give in, guilt Diet myths include: starving speeds up weight loss, slimming pills are effective, skipping meals promotes weight loss, extreme exercise is advisable, carbs make you fat, fad diets work long term, healthy foods are more expensive Track food intake use a food diary: easy to use, highlights eating patterns, portions, identify problem areas, track calories (a food diary has been uploaded to our resources area) How to keep a food diary: record: date, day, time, meal, food and drink name, type and quantity Questions that can be asked include: what changes can be made? Where can calories be eliminated? Is the diet balanced? What emotional triggers are evident? It all comes down to calories: to lose 1lb a week, cut 500 calories a day = 3,500 calories / week, therefore an awareness of calories is important if you are trying to lose weight Be aware of hidden calories: café coffees, processed foods, oil when cooking, spreads and dressings, jarred sauces, nuts, soft drinks, etc. Be mindful of portion size: how much are you eating, pay attention to hunger, use a smaller plate, prepare homemade meals, reduce portions slowly, cut food into smaller pieces, eat slowly Healthy eating behaviours include: eat while seated, eat only when hungry, eat with others, eating should be enjoyable, don t eat while watching TV, chew your food well
Plan and prepare: seat a goal, create a meal plan, write a shopping list, prepare food the night before, cook in bulk / freeze portions Change your attitude: positive focus, realistic expectations, healthy eating plan, regular exercise, weight loss Track your progress - weigh yourself once a week keeps you motivated At most aim to lose 1 2 lbs / week, works out as
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