Jenny Dean

1
Eating To Lose
Weight

• Jenny Dean
• MS, RD Candidate
• March 2004

2
Why Weight is Important to Us

• Health and overall well-being
• Disease prevention
• Competitive sports/ training
• Looks
• Self-esteem

3
It is a constant tug-of-war between foods we love
to eat and the tight jeans we love to wear.
Is there a magic bullet?
4
Everyone is looking for the answer

• If only it were this easy

5
Myth vs. Fact
Fact?
Myth?
6
Lets start with the basics

• Macronutrients
• Carbohydrates
• Protein
• Fat

• Micronutrients
• Vitamins
• Minerals
• Water

All are part of a healthy diet!
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Calorie Breakdown

• Carbohydrates 4 calories/gram
• Protein 4 calories/gram
• Fat 9 calories/gram
• Alcohol 7 calories/gram
• Gram for gram, carbohydrates and protein have the
  same amount of calories

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Carbs Can Be Your Friend

• Whole grain breads, crackers, tortillas, English
  muffins and bagels
• Pastas, brown rice
• Bran or whole grain cereals
• Whole wheat flour

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Protein Picks

• Lean meats, chicken and fish
• Egg whites

• Low-fat dairy products

• Tofu
• Nuts
• Beans
• Hummus

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How much do I need?

• 15-20 of total calories

Adapted from the American Dietetic Associations
Sports Nutrition Guidebook, 3rd ed., 2000
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Healthy Fats

• Monounsaturated and
• Olive oil
• Canola oil
• Nuts
• Flax

• Polyunsaturated
• Avocadoes
• Fish
• Soybeans

Avoid foods high in saturated fats!
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How much?

• 20-30 of total calories
• Very low fat diets often lack energy nutrients
• High fat diets tend to cause sluggishness and
  weight gain

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Weight LossThe proven way

• Energy In
• Safe weight loss 1-2 pounds per week
• The faster it is lost, the more likely it is to
  come back!

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Why We Gain Weight

• Real WEIGHT GAIN occurs when and only when your
  CALORIES IN exceed your CALORIES OUT for an
  extended period of time
• 500 calories/day x 7 3500 calories 1 lb
• Burn an additional 500 calories/day
  lose 1 pound/week
• Consume an additional 500 calories/day
  gain 1 pound/week

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The Bottom Line

• For weight loss to occur, there must be a
  calorie deficit!

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HOW???

• Balance, variety, moderation
• Healthy food choices
• Watch portion sizes
• Exercise
• Sleep
• Stress management

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Its All About Choices

• It is important to eat foods from EACH FOOD GROUP
  every day!
• Whole grains
• Fruits
• Veggies
• Low-fat dairy products
• Lean meats, chicken and fish
• Beans and legumes
• Heart healthy fats

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Problems With Portions
To lose weight, it is necessary to watch portion
sizes!

• Pasta ½ cup
• Rice ½ cup
• Cereal ¾ cup
• Bread 1 slice
• Fruit 1 medium piece
• 1 small banana
• Cooked veggies ½ cup

• Raw, leafy veggies 1 cup
• Milk 1 cup
• Yogurt ½ cup
• Ice cream ½ cup
• Meat 2-3 ounces
• Peanut butter 2 Tbsp.
• Oil 1 Tbsp.

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Supersizing of America
Supersize that please!

• Regular
• Quarter pounder, fries and soda 954 calories
• 12 ounce soda 150 calories
• Choc. chip cookie 60 calories
• Muffin 110 calories

• Supersized
• Q.P., fries and soda 1332 calories
• 60 ounce soda 750 calories
• Large bakery cookie 320 calories
• Otis Spunkmeyer muffin 460 calories

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Healthy or Hefty?

• Store-bought smoothies
• Milkshakes
• Lattes and coffee drinks
• Granola
• Energy bars
• Muffins
• Popcorn
• Crackers

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Breakfast

• Believe it or not, breakfast can help you lose
  weight!
• Eat a hearty breakfast to kick start your day
• Consume calories throughout the day vs. at night
• Include carbohydrates and protein to keep you
  fueled

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Dining Out Can Be Healthy

• Choose lean chicken and fish
• Choose foods that are steamed, broiled, roasted,
  poached, stir-fried or baked instead of fried or
  sautéed
• Choose marinara pasta sauces instead of creamy
  sauces
• Beware of high-fat salad dressings-
  order dressing on the side
• Unlimited chips or bread
  a quick way to boost calorie intake

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Dining Out Dos and Donts

• Split the meal with a friend
• Order a take-out bag immediately and put half
  away
• Ask your server how food is prepared and modify
  if necessary
• Alcohol before dinner can increase appetite
• Limit add-ons like chips and bread

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Super Salad

• Lets build a healthy salad
• Includes vitamins, minerals, fiber, antioxidants,
  protein and healthy fat

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Fiber Can Be Your Friend

• Whats so great about fiber?
• Speeds things up
• Binds cholesterol
• Helps you feel full
• Takes longer to digest
• Resists the insulin surge

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Food and Mood

• Eating for reasons other than hunger can sabotage
  your weight loss efforts
• Identify patterns by writing down when and why
  you eat for reasons other than hunger
• A good rule of thumb Eat when you are hungry
  and stop when you are full. Simple, right?

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Get Moving!
Adapted from ADAs complete Food Nutrition Guide
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Fad Diets

• FAD, defined by Websters 2nd college edition
  A custom, style, etc. that many people are
  interested in for a short time passing fashion
  craze
• Fad diets are not new- remember the no-fat craze,
  the combination diets, the grapefruit diet, the
  cabbage soup diet?
• Fad diets are not geared towards long-term
  lifestyle changes that most people are willing to
  stick with

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The Latest Fads
What are your favorites?
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The Atkins PlanSources http//atkins.com New
York Times, January 18, 2004

• 20-60 grams carb/day, depending on your personal
  Critical Carbohydrate Level for Losing
• Emphasizes red meat, cheese and butter as foods
  you may eat liberally
• Low/ no milk and grains
• Few fruits
• Missing key vegetables
• Low calorie

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The Atkins Plan

• Why it works
• Foods high in fat and protein promote satiety
• Eat fewer calories
• What is right
• Reduce/ cut out refined sugars and empty calories
• What is wrong
• Miss out on key nutrients
• Boring!
• Heart and kidney health
• Once eating returns to normal, so will weight

?
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Low-carb Marketing

• Over 600 new low-carb products introduced this
  year
• Sales may exceed 15 billion this year
• Low-carb products appeal to convenience eaters
• Problem A calorie is still a calorie. Many
  dieters consuming these products are claiming to
  have stopped losing weight.
• Fact Low-carb foods are not necessarily low
  calorie foods. It is overeating calories that
  makes us gain weight, not overeating
  carbohydrates.

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Dont be Fooled Fad diets still up to their old
tricks

• Carb-controlled treats including breads, sweets
  and bars
• Sound familiar? The early 90s were filled with
  low/no-fat products including crackers, cookies
  and diet bars- yet we overate these products and
  wondered why we didnt lose weight
• FACT History repeats itself. Low-carb snacks,
  wraps, cookies and bars are still packed with
  calories despite their low net carbs and
  were overeating again

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Fat-Free vs. Regular Calorie
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South Beach Diet

• What is says
• Relies on the Glycemic Index
• What is right
• Encourages whole foods instead of refined foods
  and foods high in sugar
• What is wrong
• GI does not accurately assess the way your body
  deals with meals

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Trend or Fad?

• Fad Diets are successful because in the end, you
  are eating fewer calories
• Does the eating plan make you happy or are you
  constantly obsessed with food?
• The question isCan you maintain this diet for
  the rest of your life?

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Weight Loss Supplements
Metabolife
Xenadrine
Fat Blockers
Slim Fast
Hydroxycut
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Weight Loss Supplements

• Not a safe alternative
• Not regulated by FDA!
• Affects each person differently
• Expensive
• Non-ephedra products can be just as dangerous
• Do you want to buy these for the rest of your
  life?

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A Weight Loss Plan

• Think in terms of a lifestyle change, not
  short-term diet
• Set realistic goals
• Make gradual changes
• Each person is different
• Experiment to find what
  works for you
• Expect to be successful!

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What Works For You

• Calorie needs (Harris Benedict Equation)
• 1 kg 2.2 lbs
• 2.54 cm 1 in
• BMR x activity factor
• Protein needs
• 0.8 1.0 grams/ kg body weight
• Exercise needs
• Cardio strength training

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Meals vs. Grazing

• Should I eat
• 3 regular meals
• 3 small meals with snacks
• 6 small meals/ snacks
• This is a personal preference and depends on your
  schedule and what you consider a meal and a
  snack
• Keep calorie needs in mind

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Next

• Get a journal- record progress, set-backs,
  thoughts and feelings
• Try new recipes
• Take healthy snacks with you
• Try to eat at home more and eat out less
• If you do eat away from home, make
  healthy choices- Dont be afraid to
  ask for modifications
• Eat slowly and savor mealtime
• Not sure if you are hungry?
• Take a walk first

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• Drink plenty of water
• If you like soda- drink diet
• Youre never to old to pack your lunch
• Dont starve yourselfyoull end up overeating
  later
• Let yourself indulge in your favorite foodsjust
  watch portion sizes
• Get an exercise buddy
• Do active things that you actually like!
• Curb late night eating
• Watch out for the Saturday night 6 pack
• Dont be too hard on yourself

Indulgebut in moderation!
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• Do it for you, not anyone else
• Focus on health benefits and the way you feel and
  you wont be disappointed
• Dont get discouraged if you dont see results
  immediately- healthy weight loss takes time
• You may hit a plateau in your weight lossthis is
  natural and you may have to reevaluate your plan
• Reward yourself with things other than food
• Remember, eating is supposed to be FUN and there
  is more to life than obsessing over food!

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Healthy Snacks
Be Creative!

• Air-popped or light popcorn
• Raw veggies and low-fat dip
• Baby carrots
• Fruit
• Pretzels
• PB B sandwich
• Sliced turkey
• Dry cereal
• Hummus
• Yogurt
• Homemade smoothie
• Baked chips and salsa
• Latte with skim milk

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A Healthy Eater

• respects the difference between carbohydrate
  foods nutrient-dense vs. nutrient-poor/calorie-de
  nse carbs
• AND
• respects the difference between fats
  saturated, trans-fat, mono and poly unsaturated
  fats
• AND
• knows that in addition to choosing the right
  foods most of the time, all foods can fit

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A Healthy Eating Plan

• Plant-based foods FRUITS AND VEGGIES!
• Beans and legumes
• Whole-grains
• Nuts and Seeds (including nut butters)
• Lean Protein Lean meats and tofu
• Heart-healthy Fats Oils, avocado, flax
• Low-fat dairy or substitutes more often
• Eat sparingly Red meat, fatty meats, butter,
  sweets, white flour, white rice
• Do liberally Exercise!

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You have to do what is right for you!
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Thank you!
Questions?