De-bunking Fad Diets

Courtnie Shatwell, RD, LN

Center for Health & HealingSt. Vincent Healthcare

Low Carb vs. Low Fat

THE LATEST & GREATEST WEIGHT-LOSS DIET - AGAIN

•The claims and

truths of diet fads

Fact vs Fiction

With so many fad diets out there its hard to distinguish between fact and fiction

Today I would like to help you with this process by de-bunk some of the most popular fad diets Atkins South Beach The Zone

First Thing First

What is “normal” metabolism? 3 sources of energy:

Carbohydrates (CHO) 1st & most efficient source of energy Brain, RBC, Kidney cells

Fat 2nd energy source Stored easier than CHO

Protein (PRO) Reserve energy source

The Role of Insulin

What does insulin do? It is the key which allows glucose into the cells to be

used for energy It is used to help store fat

So, does insulin make us fat? No In order to store fat you must eat more calories than you

need

The Atkins DietWhat is it?

Initial phase promotes <20 grams of carbohydrate/day (2 weeks)

Promotes ketosis; therefore weight loss Focuses on using mostly protein and fat with

a MVI Low carb bars and food products Restriction on fruits, whole grains, legumes

and low-fat dairy

Is Ketosis the answer?

What is ketosis? Form of energy used when carb intake is low* Body burns fat….which produces by-products

called ketones that can be used for energy for the brain

Sounds good, right? Ketones are acidic which can lead to acid/base

inbalance Can lead to gout, kidney stones & bad breath

ProsAtkins

It is a “diet” therefore you are more aware of what you put in your body

You will cut out several sources of added calories: French Fries Chips Cookies/Pies/Cakes Soda Pop

ConsAtkins

Short-term Dehydration Constipation Decreased mental capacity

Long-term Potential for osteoporosis ?? (kidney damage)

Protein

Amino Acids Nitrogen

Ammonium (NH3) Ammonia (NH2)

Calcium Urea

Urine

South Beach DietWhat is it?

3 Phases 1st Phase: Bans all carbohydrates and allows

normal-sized portions of meat, veggies, eggs and nuts

2nd Phase: Reintroduces “good carbs” (as defined by the glycemic index)

3rd Phase: Eat pretty much anything in moderation

Glycemic IndexWhat is it?

Number which represents how fast the sugar in the food reaches your blood Based upon white bread = 100 High glycemic >70 Med glycemic 50-70 Low glycemic <50

Will low glycemic foods help you lose weight? No definite research yet

ProsSouth Beach

“Diet” helps a person become aware of what they are putting in their mouth

2nd and 3rd phases promote high fiber, lean protein and dairy, fruits and veggies and “good” fats

All things in moderation

ConsSouth Beach

1st phase can be dangerous, same as Atkins Initial weight loss probably due to water loss

& may be regained

The ZoneWhat is it?

Complex eating plan that divides each meal into exact percents of protein, fat and carbs 40% Protein 30% Fat 30% Carbs

ProsThe Zone

More closely follows ADA dietary advise 50-55% Carbohydrates 15-20% Protein 30% Fat (<10% saturated fat)

Promotes portion control Reduces sugar (which most of us could stand

to cut back on)

ConsThe Zone

Complex eating plan Requires LOTS of tedious planning By reducing “bad” carbs, we often end up

reducing “good” carbs Lack of fiber Decreased vitamin & mineral intake

What is a Balanced Diet?

Includes lots of fruits and veggies Minimum of 5 per day Fresh, frozen, doesn’t matter

Whole grains Whole wheat Beans

Low fat dairy Lean protein

What is a Balanced Diet?

Paying close attention to portion sizes 3-4 oz meat (deck of cards) Serving of fruit (size of tennis ball) ½ cup veggies (light bulb) 1 cup pasta (baseball)

Exercise balances out calories consumed

Any Questions??