COMPARING POPULAR DIETS ASHLEY HOUTWED, REGISTERED DIETITIAN

COMPARIN

G POPU

LAR

DIETS

AS

HL E

Y H

OU

TW

ED

, R

EG

I ST

ER

ED

DI E

TI T

I AN

THE SECOND DAY OF A DIET IS ALWAYS EASIER THAN THE FIRST.  BY THE SECOND

DAY, YOU'RE OFF IT.  ~JACKIE GLEASON

WHAT IS A FAD DIET?

• Weight loss diet that becomes very popular (often quickly) and then may fall out of favor (sometimes just as quickly)

“ANYONE WHO WANTS TO BELIEVE IN THEM IS FORCED TO WONDER HOW THE THOUSANDS OF SCIENTISTS WORKING ON OBESITY RESEARCH OVER THE PAST CENTURY COULD POSSIBLY HAVE MISSED SUCH OBVIOUS CONNECTIONS.”

--UNKNOWN

10 SIGNS OF A FAD DIET

1. Promises large or fast weight loss

2. Relies on testimonials rather than scientific evidence.

3. Offers rigid menus

4. Neglects active living or lifestyle changes

5. Does not include suggestions to consult with your doctor or dietitian

6. Encourages elimination of entire food group

7. Provides far fewer calories than needed for an energized lifestyle

8. Has miraculous claims

9. Contradicts what most trusted health professionals would say

10.Depends on special products, supplements, or treatments

THE PA

LEO D

IET

WHAT IS THE PALEO DIET

• Caveman Diet (Hunter-Gatherer Diet)

• Based upon eating wholesome, contemporary foods from the food groups our ancestors would have thrived on during the Paleolithic era

THE PALEO DIET INCLUDES:

• Fresh meats-(preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat)

• Fish and seafood

• Fresh fruits

• Vegetables

• Seeds and nuts

• Healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed).

THE PALEO DIET DOES NOT INCLUDE

• Dairy products

• Cereal grains

• Legumes(including peanuts)

• Refined sugars

• Processed foods

• Salt

• Potatoes

THE GOOD

• High protein helps keep you full

• Promotes adequate intake of fruits and vegetables

• Promotes weight loss

THE BAD

• Restricts food groups- Dairy, Grains, legumes

• Can be high in cholesterol and fat if not choosing correct protein sources

• Does not provide adequate calcium

WHAT WE CAN LEARN

• Balance out all food groups in order to receive adequate nutrition

• A healthy diet/eating plan would not restrict food groups

LOW

-FAT

OR FAT

FREE

DIETS

THE GOOD

• If followed correctly, they lead people to choose more fruits, vegetables, whole grain foods and other naturally fat-free foods.

• Nutrient composition of the diet may improve.

• Better cholesterol levels.

• Sometimes individuals are able to consume a greater volume of food while reducing their caloric intake.

• Decreased intake of deep-fried foods and hydrogenated fats.

• Over time, people develop the taste for lower fat foods.

THE BAD

• If followed incorrectly, they lead people to eat the fat free versions of the same processed foods that they were eating before.

• Constant hunger.

• If fat is reduced too much, it can affect the intake of protein and minerals like iron and zinc.

• Decreased absorption of fat-soluble vitamins A, D, E and K.

• Boredom with eating the same foods.

• If fat calories are replaced with sugar calories, weight loss may not occur.

WHAT WE CAN LEARN

• Too much or too little of anything is not good.

• Reducing fat intake by choosing naturally fat-free foods, not adding pure fats to foods (e.g., margarine, butter, sour cream), and using low fat milk instead of whole are some healthy, simple ways to cut calorie intake.

• On the other hand, becoming fat-phobic can lead to avoiding nutritious foods that contain fat and replacing them with highly processed fat-free foods. Not only is this detrimental to health, but it is difficult to maintain over the long term because fat helps us to feel fuller.

VERY LO

W C

ALORIE

DIE

T

THE GOOD

• People may be very excited initially, because they lose weight quickly in the beginning.

• They may increase awareness about portion sizes and calorie content of certain foods.

THE BAD

• They may result in a slower metabolism, making future weight loss/maintenance more difficult.

• The potential inability to obtain adequate nutrition with so few calories.

• An increased obsession with food.

• High chance of “giving up” and return to original weight or gaining additional weight.

WHAT WE CAN LEARN

• The fact that permanent weight loss involves creating a calorie deficit, but not going to an extreme that will result in “rebound” of weight gain or overindulgence.

• Additionally, it can be just as weight loss prohibitive to eat too few calories as it is to consume too many calories. Failing to eat when you are hungry can be just as bad as eating when you are not hungry.

HIGH P

ROTEIN

, HIG

H FAT,

LOW

CARBOHYD

RATE

EX

AM

PL E

S:

AT

KI N

S,

SO

UT

H B

EA

CH

THE GOOD

• Fat and protein take longer to digest, so people feel more satiated.

• They allow people to enjoy some of their favorite foods, so there is better adherence.

• They have shown us that we can eat fat and achieve weight loss.

• Eating an adequate amount of fat combined with aerobic exercise can increase the body’s ability to metabolize fat more efficiently.

• Since many hydrogenated and partially hydrogenated fats can be found in processed, packaged foods that also contain carbohydrates, following a high-protein, high fat, low-carbohydrate diet may end up reducing the consumption of hydrogenated and partially hydrogenated fats.

• They have shown us that the range of protein and fat intake that we can consume and still be healthy is wider than what was originally thought

THE BAD• Electrolyte losses or imbalances (resulting in muscle cramping)

• Dehydration

• Constipation

• Decreased ability to exercise intensely and perform optimally

• Loss of muscle mass

• Trouble controlling weight in the future

• Excess workload on the kidneys

• Vitamin and mineral deficiencies

• Increased risk of heart disease and cancer

• The unnecessary avoidance of entire food groups such as fruit, dairy products (like milk and yogurt), whole grain foods (cereal, pasta, rice, breads) and vegetables.

• There is usually no mention of healthy fats versus less healthy fats in the description of these diets.

• They imply that carbohydrates are the reason for weight gain rather than an excessive calorie intake. Many people following these diets are under the misconception that the same number of calories or more than they were before, when in reality that their caloric intake has decreased because their food variety has been so drastically reduced.

WHAT WE CAN LEARN

• That it is OK to include fat and protein in the diet.

• Reducing the intake of processed foods offers an added health benefit. However, not eating fruits, vegetables, whole grains and dairy products (which have been show to decrease the incidence of cancer and contribute to better body composition) takes it to an unnecessarily, unhealthy extreme.

• Avoiding hydrogenated and partially hydrogenated fats rather than carbohydrates is less restrictive, healthier, and more likely to achieve long-term success.

RATIO

DIE

TS

WHAT IS A RATIO DIET

• These diets usually suggest that eating carbohydrate, protein and fat in a specific ratio results in diet success without worrying about calories.

• The Zone Diet:• 30% Protein• 30% Fat• 40% Carbs • Does take into account calories: 1200 for women, 1500 for men

THE GOOD

• Depending on what an individual’s eating habits were before, diet quality sometimes improves.

• Combining carbohydrate, protein and fat together creates more satiety than eating carbohydrates alone.

• Increased satiety can lead to more controlled eating and weight loss.

THE BAD

• They can be restrictive and unnecessarily promote the elimination of valuable food groups.

• It is tedious to measure and plan meals and snacks so the nutrients are always eaten in a specific ratio.

• They falsely lead individuals to believe that they are losing weight because of the magic ratio rather than the reality of the fact that they are cutting calories.

• They can be too high in fat and protein and too low in carbohydrates.

• They can lead to loss of muscle mass.

WHAT WE CAN LEARN

• The fact that putting restrictions on the proportions of nutrients consumed can lead to a reduced selection of foods, which in turn can lead to a reduction in calories.

• However, requiring the measuring of food is tedious, difficult to maintain, and can lead to obsessiveness. It is best to eat carbohydrate, protein and fat in the amounts recommended by the Dietary Guidelines and MyPlate

LIQUID

DIE

TS

THE GOOD

• They can be simple to follow in theory.

• They can lead to weight loss.

THE BAD

• It is beneficial to eat more during the day and less in the evening hours. This diet encourages the opposite.

• People become ravenous, which can easily lead to overeating. It is very hard to eat a sensible dinner after having nothing but a couple of drinks all day. • No longevity of this diet. People quit after a very short time. • Dizziness, headaches, feeling faint. • Contributes to yo-yo dieting, i.e., losing a tremendous amount of weight, then gaining it all back and then some.

WHAT WE CAN LEARN

• What not to do

• Eat a regular diet to help increase your metabolism and keep your energy level up

MEDITERRANEAN D

IET

WHAT IS THE MEDITERRANEAN DIET?

• Emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; eating fish and seafood at least a couple of times a week; enjoying poultry, eggs, cheese, and yogurt in moderation; and saving sweets and red meat for special occasions.

• Focus is on Heart Healthy Eating

THE GOOD

• Nutritionally sound

• Diverse foods and flavors

• Promotes weight loss, heart and brain health, cancer prevention, and diabetes prevention and control.

THE BAD

• Moderately pricey

• Prep time and “grunt work”

• Not supported by the American Heart Association

WHAT WE CAN LEARN

• All foods can fit into a meal plan in moderation, and still promote health and weight loss

• Making healthy food choices can help promote balanced eating to get adequate nutrients while not restricting any food group that could promote vitamin/mineral deficiency.

FORGET

ABOUT DIE

TS,

CHANGE YOUR LI

FESTY

LE!

IT’S A LIFESTYLE CHANGE!

• Healthy Food Choices

• Exercise

IF IT

’S T

HAT E

ASY, W

HY DO W

E

HAVE A

N OBESIT

Y PR

OBLEM??

“DIET FOOD JUST DOES NOT TASTE GOOD”

• Just buy regular food, not “diet food”• What is “diet” food?!

• There is no need for “special” foods, just practice portion control and moderation.

“I JUST DON’T HAVE THE WILLPOWER.”“DIETS NEVER WORK FOR ME.”

• Don ‘t think of it like a “diet”- this is your new lifestyle.

• Don’t make drastic changes that you can’t keep up with.

• If you slip up one day, make better choices the next day.

“DIET FOOD IS EXPENSIVE”

• It doesn’t have to be!

• Use the same ingredients for multiple meals

• Plan your menus before going to the store and look at serving sizes

• Use coupons and buy foods in season when they are less expensive

“I AM NOT A GOOD ENOUGH COOK”

• You don’t always have to follow the recipe, be willing to experiment!

• Put together basic meals that don’t require “cooking”• Many healthy food products are available that take away the

trouble of food preparation but still fit into a healthy eating plan.

“THE (HOLIDAY, SPECIAL EVENT, ETC) IS COMING UP. I WILL START DIETING ONCE IT’S OVER.”

• There is no “perfect” time to change your lifestyle!

• Start a healthy meal plan, and deal with tough situations as they arise.

LIFESTYLE CHANGES

• Be realistic - Small changes over time

• Be adventurous - Expand your tastes

• Be flexible - Balance food and activity over several days

• Be sensible - Enjoy all food in moderation

• Be active - Walk the dog, don’t just watch the dog walk

WEIGHT LOSS TIPS

• Emphasize nutrient dense foods

• Eat small portions of foods at each meal

• Share a restaurant meal with a friend or take home half for lunch tomorrow

• Make legumes, grains, vegetables, and fruits central to your diet plan

Follow the My Plate and Dietary Guidelineswww.choosemyplate.gov

WEIGHT LOSS TIPS

• Eat slowly• Limit high-fat foods• Limit concentrated sweets and alcoholic beverages• Drink plenty of water• Participate in physical activity regularly• Limit liquid calories: choose whole fruits rather than juices,

and avoid sugary soft drinks and alcohol

HAVE A PLAN!!

• Determine a calorie limit for yourself

• Develop a meal plan Include serving sizes Include foods from all food groups Include your favorite foods

• Set times you will have meals and snacks during the day

1500 CALORIE MEAL PLAN

Breakfast: 400 calories

Snack: 100 calories

Lunch: 400 calories

Snack: 100 calories

Dinner: 400 calories

Snack: 100 calories

Breakfast: 400 calories

Lunch: 500 calories

Snack: 100 calories

Dinner: 500 calories

SAMPLE MEAL PLAN: 1500 CALORIESBreakfast

~Scrambled eggs (½ C egg whites with 1 Tbsp shredded cheddar cheese and 2 Tbsp

salsa, prepared using cooking spray)

~1 slice toasted rye bread, topped with 1 tsp soft margarine

~8 fluid ounces (fl oz) skim milk

Lunch

~Turkey sandwich (2 slices lite wheat bread with 3 slices roasted turkey breast [1-

oz  slices], 1-oz slice low-fat Swiss cheese, 2 lettuce leaves, 2 slices medium tomato, and

2 tsp deli mustard)

~1 medium pear

~Calorie-free beverage of choice

Snack

~¾ C low-fat frozen yogurt (favorite flavor)

~Calorie-free beverage of choice

Dinner~5 oz grilled salmon

~⅔ C seasoned brown rice, prepared with 1 tsp olive oil

~1 C cooked summer squash, topped with 1 tsp soft margarine

~Calorie-free beverage of choice

THANK YO

U!

QU

ES

TI O

NS

? ?