Diet Trends: What Works

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Diet Trends What Works?

• Autumn Douglas, LDN, RD, CDE
• Registered Dietitian
• Julie Hupperich, MS, LDN, RD
• Associate Director, Student Health Center
• Wellness Education Department
• Student Health Center, Suite 2
• [phone]
• www/lsu.edu/wellness

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Todays Trends

• What is a fad diet?
• How many of you are currently following a fad
  diet or know someone who is?
• How many of you have followed a fad diet at
  some time in your life?
• Did you lose weight?
• Did you keep the weight off?

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Why Fad Diets are Appealing

• Promise rapid weight loss
• Do not require much creativity with meal planning
• Do not typically require measuring portions
• Usually involve only minimal label reading
• Provide a sense of control
• (the all or nothing syndrome)

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Hot Diets of the Day!

• The Zone
• Atkins
• South Beach

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Getting in The Zone

• A low-carb, high-protein, moderate fat balance.
  You steer clear of starchy foods such as bread,
  pasta, rice, and cereal. Your diet basically
  consists of small portions of lean meats, fruits,
  and vegetables. The diet is just slightly lower
  in carbohydrate than recommended.

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Dr. Atkins Idea

• Extremely low-carb, high-fat, high-protein diet.
  The first 2 weeks are very strict You are
  restricted to carbs from a few cups of
  vegetables. The rest of your calories come from
  proteins or fats like eggs, bacon, steak, cream
  cheese, and pork chops. Starches, complex carbs,
  and fruits are banned.

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The Atkins Review

• Attractions
• Rapid Weight Loss
• Allows consumption of high-fat meats and animal
  fats
• Caution
• Lacks vitamins/minerals
• Lacks Fiber
• Promotes increases in cholesterol
• Difficult for long-term use

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South Beach Craze

• Teaches the difference between good carbs and
  bad carbs, and between healthy and unhealthy
  fats. The first 2-week induction phase is
  similar to Atkins but not quite as demanding.
  You cut out refined sugars, starchy vegetables,
  and fruit. You gradually incorporate fruits and
  high-fiber carbs back into your diet.

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The South Beach Review

• Attractions
• Fairly rapid weight loss
• Liberal use of lean proteins and good fats
• Claims to help decrease carb cravings
• Caution
• Lacks fiber the first 2 weeks
• Lacks vitamins/minerals the first 2 weeks

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Diet at your Own Risk!

• Vitamin and mineral deficiencies
• Weight regain
• Elevated cholesterol and triglycerides
• Elevated blood pressure
• Ketosis

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The Effects of Carb Cutting

• The brain, nervous system, and red blood cells
  rely exclusively on glucose for fuel.
• Glucose stored in the liver is enough to supply
  the body with energy for 3 6 hours.
• Protein from the muscle will be taken apart to be
  converted to energy.
• Protein is shifted from its primary role to
  maintain and build muscles, hormones, enzymes,
  and cells.

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But I Can Lose Weight

• Weight loss occurs because the body devours
  protein tissue for fuel.
• Protein contains only half as many calories as
  fat, so it disappears twice as fast.
• The liver, heart muscle, and lung tissue are also
  being burned as fuel.
• Loss of lean muscle mass can promote a decrease
  in metabolism.

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What is Ketosis Anyway?

• Eventually, the body converts stored fat in the
  form of usable energy called ketones this
  process is called ketosis.
• Only half of the brains cells can use ketones
  for energy therefore, the body will continue to
  break down lean muscle to get glucose.
• Only 5 of stored fat can be converted for fuel.

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The Body Defeated

• Self-blame instead of diet blame
• Muscle loss due to starvation status
• Decreased metabolism due to muscle loss
• Weight regain due to re-hydration

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The Weight Loss Truth

• All fad diets result in weight and fat loss, but
  they vary in healthfulness and how well the
  weight stays off.
• The amount of weight people lose depends on how
  much they cut calories and increase their
  activity, not on the proportions of fats,
  proteins, and carbohydrates they eat.

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Weight LossWhats YOUR Purpose?

• Physical appearance
• Participation in sports and activities
• Decreased risk of heart disease
• Decreased risk of cancer
• Decreased risk of other weight-related conditions
  such as sleep apnea and gallbladder disease

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Where do Calories Come From?

• 1 gram of carbohydrate 4kcals
• 1 gram of protein
• 4kcals
• 1 gram of fat
• 9kcals
• 1 gram of alcohol
• 7kcals

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The Low-Carb Calorie Counter

• 2 eggs, 2 slices of bacon, 1/4c shredded cheese,
  1T butter, 1c regular coffee
• 1/4c mixed nuts
• 8oz sirloin, 1c salad, 2T regular salad dressing
• 6oz chicken breast, 1/4c onions and mushrooms,
  1/2c mozzarella cheese
• Total 1800kcals

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The Healthy Way Calorie Counter

• 2 whole wheat toasts, 1T lite margarine, 1 egg,
  1c skim milk, 1 banana
• 1 low-fat granola bar
• 1c of pasta, 3oz lean ground meat with tomato
  sauce, 2c salad, 2T lite dressing
• 1 apple, 2t peanut butter
• 2 slices of thin crust pepperoni pizza
• 1c low-fat ice cream
• Total 1800kcals

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What Will Work for Me?

• Is it easy for me to follow?
• Is it compatible with my familys lifestyle?
• Is it something that I can stick to for the rest
  of my life?
• Is it compatible with my health problems?
• Does it promote weight loss as well as good
  health?
• Does it allow for my favorite foods?

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The Right Way

• About 50 of your diet should come from complex
  carbohydrates limit refined sugars.
• Choose lean meats such as chicken, turkey, fish,
  and beef and pork with loin or round in the
  name.
• Choose low-calorie, high-fiber vegetables such as
  dark green leafy vegetables.
• Allow for small amounts of your favorite foods.
• Avoid skipping meals.

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The Take Home Message
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Thank You!

• Wellness Education Department
• Student Health Center
• Suite 2
• (Ground Floor)
• [phone]
• www.lsu.edu/wellness