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DIETS AND DIETS AND SLIMMING SLIMMING

FOODSFOODS

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SENSIBLE SENSIBLE SLIMMINGSLIMMING

TThere are lots of different slimming here are lots of different slimming programmes.programmes.

Many involve ‘calorie (Joule) counting’ Many involve ‘calorie (Joule) counting’ in order to eat a very low-energy diet.in order to eat a very low-energy diet.

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FOOD FOOD REPLACEMEREPLACEME

NT DIETSNT DIETS

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Some people slim by replacing two Some people slim by replacing two meals a day with drinks containing meals a day with drinks containing proteins, vitamins and minerals.proteins, vitamins and minerals.

This ensures they get all the essential This ensures they get all the essential nutrients they need. But they reduce nutrients they need. But they reduce their energy intake.their energy intake.

Food Replacement DietsFood Replacement Diets

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Food Replacement DietsFood Replacement Diets- Drawbacks- Drawbacks

The special foods can be very The special foods can be very expensive.expensive.

When people go back to their old When people go back to their old eating habits, they put the weight eating habits, they put the weight back on.back on.

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JOIN A JOIN A SLIMMING SLIMMING

CLUBCLUB

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Benefits of Joining a Benefits of Joining a Slimming ClubSlimming Club

You learn how to change your eating You learn how to change your eating habits and put together a low calorie diet habits and put together a low calorie diet that you’ll enjoy.that you’ll enjoy.

Weekly support meetings where you get Weekly support meetings where you get weighed and can check your progress.weighed and can check your progress.

There may be exercise classes.There may be exercise classes.

You have other people to turn to for help.You have other people to turn to for help.

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Drawbacks of Joining a Drawbacks of Joining a Slimming ClubSlimming Club

It’s expensive! You have to pay to It’s expensive! You have to pay to join and then pay for each meeting join and then pay for each meeting you go to.you go to.

What happens to your weight when What happens to your weight when you stop going?you stop going?

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THE ATKINS THE ATKINS WAYWAY

NNo need to feel o need to feel hungry!hungry!

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On the Atkins diet,On the Atkins diet,

you eat as much meat and fatty you eat as much meat and fatty foods as you likefoods as you like ( (eg cheese, eg cheese, meat, cream and eggs)meat, cream and eggs)

but you but you cut out carbohydratescut out carbohydrates (eg bread, pasta, fruit and veg)(eg bread, pasta, fruit and veg)

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How the Atkins Diet WorksHow the Atkins Diet Works

Normally, carbohydrates (eg sugar and Normally, carbohydrates (eg sugar and starch) give us energy.starch) give us energy.

When we have used up all our stored When we have used up all our stored carbohydrate and if we don’t eat any carbohydrate and if we don’t eat any more, our body begins to use its stored more, our body begins to use its stored fat as fuel for energy making.fat as fuel for energy making.

This may cause quick weight loss.This may cause quick weight loss.

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Problems with the Atkins Problems with the Atkins DietDiet

It can causeIt can cause

bad breathbad breath

nausea (feeling sick)nausea (feeling sick)

light headednesslight headedness

tirednesstiredness

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Problems with the Atkins Problems with the Atkins DietDiet

Without carbohydrates, people eat few Without carbohydrates, people eat few fruit and vegetables. This meansfruit and vegetables. This means

- a lower intake of vitamins and minerals- a lower intake of vitamins and minerals

- less fibre so constipation is common.- less fibre so constipation is common.

Eating a lot of protein puts a strain on our Eating a lot of protein puts a strain on our liver and kidneys.liver and kidneys.

Eating a lot of fat may increase the risk of Eating a lot of fat may increase the risk of heart disease.heart disease.

The long-term effects are not known.The long-term effects are not known.

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GLYCAEMIGLYCAEMIC INDEX C INDEX

(GI)(GI)

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  Glycaemic Index (GI)Glycaemic Index (GI)The ‘glycaemic index’ (GI) is a The ‘glycaemic index’ (GI) is a measure of how quickly measure of how quickly carbohydrate foods raise blood carbohydrate foods raise blood glucose levels. glucose levels.

Low GI foods keep your blood sugar Low GI foods keep your blood sugar levels high for longer so you feel levels high for longer so you feel fuller for longer and you eat less fuller for longer and you eat less and lose weight.and lose weight.

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  GI Ratings of Some Common GI Ratings of Some Common FoodsFoods

Low GI (up to 55) (EAT MORE OF THESE)Low GI (up to 55) (EAT MORE OF THESE)Apples, oranges, pears, peachesApples, oranges, pears, peachesBeans and lentilsBeans and lentilsPasta, barley, porridgePasta, barley, porridgeMedium (between 55 and 70)Medium (between 55 and 70)New potatoesNew potatoesHoney, jam, ice creamHoney, jam, ice creamWeetabixWeetabixHigh (above 70) (EAT LESS OF THESE)High (above 70) (EAT LESS OF THESE)GlucoseGlucoseWhite and wholemeal breadWhite and wholemeal breadBrown rice, baked and mashed potatoesBrown rice, baked and mashed potatoesCornflakesCornflakes

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  The Glycaemic Index (GI) The Glycaemic Index (GI) DietDiet

GI diets encourage us to eat lots of GI diets encourage us to eat lots of carbohydrates as well as fruit and veg.carbohydrates as well as fruit and veg.

Research has shown that people who have Research has shown that people who have a low GI diet may have a lower risk of a low GI diet may have a lower risk of heart disease.heart disease.

Lower GI diets have been associated with Lower GI diets have been associated with improved levels cholesterol levels.improved levels cholesterol levels.

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THE AMAZING THE AMAZING COMPLETELY COMPLETELY FOOLPROOF FOOLPROOF

DIETDIETGuaranteed to Guaranteed to

Work!Work!

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EEaatt LLeesss s aanndd EExxeerrcciissee

MMoorree!!

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Exercise raises our BMR not only Exercise raises our BMR not only while we are active but for some while we are active but for some time afterwards as well.time afterwards as well.

This means we continue to burn This means we continue to burn food up at a faster rate and should food up at a faster rate and should lose weight quicker!lose weight quicker!

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WHAT WE WHAT WE SHOULD EATSHOULD EAT

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Tips for Good HealthTips for Good HealthEat a healthy balanced diet which Eat a healthy balanced diet which

contains a variety of types of food, contains a variety of types of food, includingincluding

• lots of fruit, vegetables and starchy lots of fruit, vegetables and starchy foods such as wholemeal bread and foods such as wholemeal bread and wholegrain cereals;wholegrain cereals;

• some protein-rich foods such as meat, some protein-rich foods such as meat, fish, eggs and lentils;fish, eggs and lentils;

• and some dairy foods.and some dairy foods.

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Eight Top TipsEight Top Tips1.1. Base your meals on starchy foods (eg Base your meals on starchy foods (eg

bread, potatoes, pasta and rice)bread, potatoes, pasta and rice)

2.2. Eat lots of fruit and veg (at least 5 Eat lots of fruit and veg (at least 5 portions a day)portions a day)

3. Eat more fish3. Eat more fish

4. Cut down on saturated (animal) fat and 4. Cut down on saturated (animal) fat and sugarsugar

5. Eat less salt – no more than 6g a day5. Eat less salt – no more than 6g a day

6. Get active (10,000 steps a day) and try 6. Get active (10,000 steps a day) and try to be a healthy weightto be a healthy weight

7. Drink plenty of water (1.5 litres a day)7. Drink plenty of water (1.5 litres a day)

8. Don’t skip breakfast8. Don’t skip breakfast

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ARE SLIMMING ARE SLIMMING OR DIET OR DIET

FOODS WORTH FOODS WORTH BUYING?BUYING?

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POINTS TO CONSIDERPOINTS TO CONSIDER• Their energy valuesTheir energy values

• How much protein do they contain?How much protein do they contain?

• How much carbohydrate do they have?How much carbohydrate do they have?

• How much fat is there inside them?How much fat is there inside them?

• How much sodium (salt) do they How much sodium (salt) do they contain?contain?

• Their value for money (cost per kJ or Their value for money (cost per kJ or per g)per g)

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COMPARING CHEESE SLICESCOMPARING CHEESE SLICES

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COMPARING CEREAL BARSCOMPARING CEREAL BARS

ComparCompare the e the prices prices

tootoo

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COMPARING YOGURTSCOMPARING YOGURTS

ComparCompare e

prices prices and and

nutrientnutrientss

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COMPARING SOUPSCOMPARING SOUPSIs the Is the ‘Healthy ‘Healthy Soup’ really Soup’ really more more healthy?healthy?

Can you Can you find 3 find 3 reasons reasons forfor and 3 and 3 againstagainst??

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THE ENDTHE END