Transcript Debunking Fad Diets

De-bunking Fad Diets
Courtnie Shatwell, RD, LN
Center for Health & Healing
St. Vincent Healthcare
Low
Carb vs.
Low Fat
THE LATEST & GREATEST WEIGHTLOSS DIET - AGAIN
•The claims and
truths of diet fads
Fact vs Fiction
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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
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Atkins
South Beach
The Zone
First Thing First
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What is “normal” metabolism?
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3 sources of energy:
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Carbohydrates (CHO)
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Fat
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1st & most efficient source of energy
Brain, RBC, Kidney cells
2nd energy source
Stored easier than CHO
Protein (PRO)
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Reserve energy source
The Role of Insulin
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What does insulin do?
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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?
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No
In order to store fat you must eat more calories than you
need
The Atkins Diet
What is it?
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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?
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What is ketosis?
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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?
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Ketones are acidic which can lead to acid/base
inbalance
Can lead to gout, kidney stones & bad breath
Pros
Atkins
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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:
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French Fries
Chips
Cookies/Pies/Cakes
Soda Pop
Cons
Atkins
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Short-term
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Dehydration
Constipation
Decreased mental capacity
Long-term
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Potential for osteoporosis
?? (kidney damage)
Protein
Amino Acids
Ammonium (NH3)
Calcium
Nitrogen
Ammonia (NH2)
Urea
Urine
South Beach Diet
What is it?
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3 Phases
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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 Index
What is it?
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Number which represents how fast the sugar
in the food reaches your blood
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Based upon white bread = 100
High glycemic >70
Med glycemic 50-70
Low glycemic <50
Will low glycemic foods help you lose weight?
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No definite research yet
Pros
South Beach
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“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
Cons
South Beach
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1st phase can be dangerous, same as Atkins
Initial weight loss probably due to water loss
& may be regained
The Zone
What is it?
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Complex eating plan that divides each meal into
exact percents of protein, fat and carbs
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40% Protein
30% Fat
30% Carbs
Pros
The Zone
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More closely follows ADA dietary advise
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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)
Cons
The Zone
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Complex eating plan
Requires LOTS of tedious planning
By reducing “bad” carbs, we often end up
reducing “good” carbs
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Lack of fiber
Decreased vitamin & mineral intake
What is a Balanced Diet?
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Includes lots of fruits and veggies
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Whole grains
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Minimum of 5 per day
Fresh, frozen, doesn’t matter
Whole wheat
Beans
Low fat dairy
Lean protein
What is a Balanced Diet?
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Paying close attention to portion sizes
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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??