Lecture 12 -- Fad diets

Describe the Bernstein diet... the diet has a calorie intake anywhere between ______ to ______ kcal/d

800-1350kcal/day The Bernstein Diet claims to support weight losses of 4-5 pounds per week and involves 3 visits to the clinic each week during the program. One of the major features of the diet is the vitamin and mineral supplementation - this is achieved by vitamin injections.

Define fad diets

Fad diets are approaches to weight (fat) loss that purport to have robust results using methods that are often unsupported by scientific evidence.

Examples of pre-measured diets

Jenny craig, nutrisystem

So, what ACTUALLY works for weight loss?

Reasonable goals + exercise + lower-calorie, healthier meals, and consistency

Examples of very low calorie diets

Slim fat, ultra-fast, Dr. Bernstein's diet, optifast

Why are fad diets a huge business?

Weight loss = multi-billion dollar industry marketing is pervasive largely unregulated -- Buyer Beware market place -- market regulated by complaints

Long term low carb diets are associated w/ an increased risk for ???

Coronary heart disease Diabetes Stroke Several types of cancer

List some problems associated w/ very low calorie diets

Decreased sport performance effects due to decreased muscle strength, glycogen stores, concentration, coordination and training responses, and increased irritability. Increased risk for injury due to fatigue, loss of lean tissue, and poor nutrient intakes, including essential nutrients, due to limited food intake. Increased risk of disordered eating behaviors due to severe energy restriction. Increased risk of dehydration, especially if the diet is ketogenic. Increased emotional distress due to hunger, fatigue, and stress related to following an energy-restricted diet.

What are the recommendations from the american kidney fund about high protein diets?

Eating a diet high in protein - and meat in particular - may worsen kidney function in people with mild forms of kidney disease. Excessive protein intakes force the kidneys to work harder to remove waste products and toxins from the blood and increase eGFR in healthy individuals.

Foods in a very low calorie diets

Energy intakes are cut to less that one half of the dieters predicted needs Foods are limited to choices that are low in calories/energy ◦Watery vegetables, minimal grain products, small portions of milk, meats, no added fats, nuts, seeds Portion sizes are restricted to restrict calorie intake

Typical foods in an ultra low fat diet?

Foods permitted by the diet plan are typically very low in calories and very high in dietary fibre which results in feelings of fullness earlier in the eating process which, in turn, limits intake of allowable foods.

major problems associated w/ ultra low fat diets?

Lack of long-term satiety GI Upset due to heightened intake of dietary fibre Inadequate intakes of protein, fat and nutrients found in foods that are rich in protein and fat ◦ Iron, calcium, essential fatty acids Lack of dietary variety leading to feelings of deprivation Challenges in eating out - relies heavily on home preparation of foods.

Characteristics of pre-measured diets

Most food supplied in pre-measured servings takes much of the decision making out of the process of eating. Expensive Do not support the development of skills which support long term weight management (shopping, cooking, physical activity)

What are some healthy eating strategies for weight loss?

Practice Portion Control Don't Drink Your Calories Make the Healthy Choice the Easy Choice! (get rid of less nutritious foods, don't keep "trigger" foods in the home, put healthy foods front and centre) Take Control - Get Back in the Kitchen (prepping food gives you control, builds skills for long-term management, easier than you think)

What does the ACSM recommend for calories and fad diets?

Severely restricting energy intake + intense endurance and strength-training program = increased risk for metabolic adaptations that slow weight loss in athletes. Lean, fit individuals can quickly lose lean tissue if energy is restricted too dramatically No less than 1200 kcal/day

Characteristics of novelty diets

Some novelty diets emphasize one food or food group and exclude almost all others. The Cabbage Soup Diet, which allows the dieter to eat unlimited amounts of one food (Cabbage Soup made with cabbage and V-8 juice) exemplifies this type of diet. Another novelty diet is the Egg Diet, on which you eat all the eggs you want.

What are some problems associated with novelty diets?

They promote certain nutrients, foods, or combinations of foods as having unique, magical, or previously undiscovered qualities They can lead to malnutrition They do no provide support to change everyday eating habits which promotes relapse and weight regain Unrealistic food choices leading to possible bingeing

4 categories of fad diets

1. Macronutrient restrictions -- low or restricted-carb diets (high in fat or protein), ultra low fat diets 2. Energy restrictions -- very low calorie diets 3. Novelty diets -- cabbage soup diet 4. Pre-measured diets -- jenny craig

What are 4 behavioural strategies that predict success?

1. Moderate physical activity (greater than 1 hr/day) such as walking 2. Low fat/high carb diet 3. Eat breakfast daily 4. Frequent self-monitoring of weight -- or measuring fit of clothes

What are the 8 characteristics of fad diets?

1. Promise quick weight loss 2. Limit food selections and dictate specific rituals 3. Use testimonials from famous people 4. "Cure all's" 5. Often recommend expensive supplements 6. Do not focus on changing eating habits permanently 7. Use scientific jargon + terms but not based on credible scientific evidence 8. Skeptical about the scientific community

list 5 examples (names) of a low carb diet

Atkins, miracle diet for fast weight loss, calories dont count, four day wonder diet, protein power

Other tips for weight loss

Being realistic. Think "life-style training" instead of dieting ◦ Avoid short term fixes and fad diets Aim for a realistic weight goal ◦ Body Mass Index (BMI) ◦ Your personal "Set-Point" Go for slow, but steady weight loss ◦ 1 to 2 pounds per week on average

Examples of some novelty diets

Cabbage-soup diet Paris diet eat right 4 your type 3 seasons diet fit for life

How was it found that weight loss products/fad diets stretch the truth?

Federal Trade Commision (FTC) analyzed 300 advertisements for weight loss nearly 40% made at least one false representation an additional 15% of ads made at least one representation that was likely to be false, or, lacked adequate substantiation

Ultra low fat diets are diets where less than ____% energy comes from fat, usually only ___ to ___%

Less than 20% energy from fat, usually only 5-10% ultra low fat diets -- limits animal protein sources and nuts + seeds. Dieters typically eat grains, fruit, and vegetables

What is the most common form of fad diet?

Low/restricted carb diets Losses of weight in form of carbohydrate (glycogen), fluid, and lean body mass.

Provide some examples of ultra low fat diet plans

The rice diet report The 35+ diet Fit or Fat The Pasta diet lean bodies outsmarting the female fat cell

Successful weight loss = ??

changing how you do things -- long term changes. Takes commitment and mental focus

Low carb diets often exceed the DRI for both ______ and ______

protein and fat. Atkins diet = 68% calories from fat, 26% from saturated fat.

T or F? Diets high in saturated fat increase the risk of prostate, breast , and colon cancer.

true

T or F? High-protein diets are low in protective dietary fiber, which lowers the risk of lung, oral, esophageal, stomach, and colon cancer.

true

T or F? Low/restricted carb diets reduces exercise capacity/ time to fatigue due to limited carbohydrate intake

true

One major feature of the Bernstein diet are ________ and ______ supplementation

vitamin and mineral supplementation