Nutrition: Fact and Fiction of Weight Loss Concoctions
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Transcript Nutrition: Fact and Fiction of Weight Loss Concoctions
The Skinny on Low
Carbohydrate Diets
The University of Georgia
Cooperative Extension Service
Americans Are Gaining Too
Much Weight!
Overweight is a major
problem, not only in the
U.S., but throughout the
world
The increase in weight
causes an increase in
many chronic diseases
diabetes
heart disease
cancer
arthritis
Why Is America Gaining Weight?
We’re
much
eating too
Large
portions
“Empty” calories
Why Is America Gaining Weight?
We
sit too much
We get too little
physical activity
Americans Are Turning To
Fad Diets
Low Carbohydrate Diets Recycled
Low-carb diets are not new - many are from
the ’70s:
The Stillman Diet
Dr. Atkins Diet Revolution
The Scarsdale Diet
Airforce Diet
The Lure of Low-Carb Fad Diets
Lose weight
quickly
Less hunger
Unlimited
amounts of meat
and fat
The Lure of Low- Carb Fad Diets
“Low-carb” foods
are flooding the
market
in the grocery
store
in restaurants
Low Carb Diet Claims
Carbohydrate is the cause
of weight gain
too much insulin is released,
causing hunger, cravings and
weight gain
Low-carb diets cause
weight loss
What is a Low Carbohydrate Diet?
Typical low-carb diet:
Initially severely
restricts foods with
carbohydrate
Fruits, vegetables, milk,
whole grains
Often allows unlimited
meats and fats
Low-Carb
Yogurt
Do You Need Carbohydrate?
Your brain depends on
carbohydrate for
energy
A
minimum of 130
grams per day
Low carbohydrate diets
provide only 20-90
grams carbohydrate
per day
Importance of Carbohydrates
Whole grains, fruits,
vegetables and lowfat dairy foods are an
important part of any
diet
Contain nutrients
that are needed for
good health
Be Carbohydrate Conscious
Limit portions of all
carbohydrates to
limit calories
Carbohydrates that
are high in sugar
or fat are less
healthy
Do Low Carb Diets Work?
Quick Weight Loss
Promises of quick
weight loss?
Weight
lost during
first 7-14 days is
water loss
Quick Weight Loss
Carbohydrate
stored in muscle
and liver
Water
Energy
Water loss, not fat loss
Do Low Carb Diets Work?
You will lose weight if
you follow any diet
Low carb diets
Due to fewer calories
Severely limit food choices
Don’t allow foods that
people often overeat
Studies show low carb
diets do not work better
Are Low Carb Diets Harmful?
Lack important nutrients
found
in fruits, vegetables,
low-fat dairy products and
whole grains
High in cholesterol and
saturated fat
May
increase risk of heart
disease
Are Low Carb Diets Harmful?
May increase the risk of:
Bone loss
Kidney stones
Gout (painful joint
disease)
Kidney disease
Dehydration and
constipation
Are Low Carb Diets Harmful?
Low carb diets may
hinder the performance
of athletes
May run out of energy
too quickly
Carbohydrate needed to
replenish stored
carbohydrate in muscles
(glycogen)
Low-carb diets may cause
dehydration
What About Low Carb Products?
Low carb candy
How Do They Make a Food
“Low Carb” ?
Low Carb French Toast
½ 3-ounce bag
unflavored pork rinds
2 eggs
¼ cup heavy cream
3 packets Splenda
½ tsp cinnamon
½ tsp vanilla
Crumble pork rinds. Beat eggs well, then mix with
remaining ingredients and beat again. Add crushed pork
rinds to the egg/cream mixture. Mix will thicken to a
“gloppy” phase...
Serve with lots of butter and low-carb syrup.
Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO;
270 mg cholesterol
How Are Carbs Reduced?
Reduce or eliminate flour
Replace sugar
Use proteins from soy
beans, wheat, oats, milk,
eggs
Add fiber
Sugar alcohols (maltitol)
or sugar substitutes
Reduce the serving size
Confusing Labeling Lingo
New terms created as
marketing ploy
Manufacturers
subtract fiber and
sugar alcohols from
Total Carbohydrate to
get ‘‘net carbs”
Net Carbs?
Impact Carbs?
Effective Carbs?
“Net Carbs” or Total Carbs
A
Atkins
DVANTAGE
3g *
Net Carbs
Chocolate Mocha Crunch Bar
Net wt 2.11 oz (60 g)
Nutrition Facts
Serving size: 1 bar (60 g)
Calories: 220
Total Carbohydrate:
Dietary Fiber
Sugars
22 g
10 g
0g
Advice: Ignore “net carbs” – look at the Nutrition Facts label
The Bottom Line on Low-Carb Foods
Have not been shown
to help with weight loss
Are not usually low in
calories or fat
Poor taste
Expensive
Low-Carb
Yogurt
Low-Carb
Atkins Diet Example
3-egg omelet
1 oz cheese
1 tsp. butter
4 slices bacon
6 oz grilled chicken
2 cups salad
¼ cup almonds
¼ cup oil & vinegar
8 ounces steak
3/4 cup broccoli
2 tsp butter
Evaluating a Low Carb Diet
Low in:
Calcium
Fiber
Antioxidants,
phytonutrients
High in:
Total fat
Saturated fat
Cholesterol
1000
mg
Cholesterol and Fat Comparisons
Percent Calories from Fat
Cholesterol
1000
mg
60%
<30%
Atkins
Current
Recommendations
<300
mg
Atkins
Current
Recommendations
Atkins Diet Example
(with “low-carb” foods)
3-egg omelet
1 oz cheese
1 slice low-carb toast
1 tsp. butter
4 slices bacon
6 oz grilled chicken
2 cups salad
1 oz. low carb tortilla
chips
¼ cup almonds
¼ cup oil & vinegar
2 low-carb cookies
8 ounces steak
3/4 cup broccoli
2 tsp butter
1 cup low-carb icecream
How Low-Carb Diets Stack Up
Atkins Diet
(traditional)
Calories
1680
Atkins Diet
(with lowcarb
products)
2410
Fat
109g
160g
Low-fat Diet
50g
1500
Example of 1500 Calorie
Low-fat Menu
Breakfast
½ cup orange juice
1 cup skim milk
¾ cup bran cereal
Lunch
6 carrot sticks
2 slices ww bread
2 oz turkey
1 apple
1 cup skim milk
2 tsp. mayonnaise
Evening Snack
6 oz low-fat yogurt
½ cup blueberries
Dinner
1 medium sweet potato
¾ cup broccoli
1 cup lettuce salad
3 oz baked salmon
1 whole wheat roll
2 Tbs. olive oil &
vinegar
2 tsp. margarine
Hints for Weight Loss Success
Food and exercise habits of successful
weight losers:
Follow a reduced
calorie, low-fat diet
Exercise at least 30
minutes most days
Keep a record of what
and how much is eaten
Eat breakfast every day
Check weight weekly