Presented by:

Stacey Machesney Course Educator

Associate NutritionistMc Public Health Nutrition

Diploma in Weight Loss – Part I

Lesson 5

Stop the ‘fad’ diets for good and sort out your gut health

Question Time…

What foods improve your gut bacteria?

Why does dieting not work?

Lesson Recap

You have learnt why you need fat in your diet to survive

You have gained the knowledge of the different fat that is stored

around your body

You know how to measure your body fat

You understand which are the best oils to cook with and why

You understand why high fat/low carbohydrates can be

dangerous

Today’s Lesson

You will learn why diets don’t work for long term weight loss

You will gain the knowledge of how you digest food and absorb nutrients

You will be shown how to increase your good gut bacteria

We explore the best foods to feed your digestive tract

You will develop the skills to understand why you ned to eat more prebiotic

foods for a flat tummy

Summary

Course Interaction

Next Steps

Q & A

Let’s Begin

What is a diet?

To restrict yourself to either:

1. Small amounts of food

2. Special kinds of foods

In order to lose weight

What classifies a ‘fad’ diet?

Temporary quick fix that is highly restrictive

Most Popular Diets

1. Atkins Diet

2. The Zone Diet

3. Vegetarian Diet

4. Vegan Diet

5. Weight Watchers Diet

6. South Beach Diet

7. Raw Food Diet

8. Mediterranean Diet

The Atkins

Looks at how our ancestors used to eat

The Dukan Diet

High protein and low carbohydrate

Why do they tend not to work?

Focus on what you can't eat and ban or severely cut down a certain food group

Low Calorie Diet

Starvation mode + Store fat = Standstill

Why? Your metabolism slows down to stop burning

calories as much as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and won’t lose weight

Become frustrated you aren’t losing weight though you have cut down and feel stressed and overeat & gain weight

Pay to look for a quick fix

• Buy books

• Weight loss pills

• Laxative abuse

• Diet tea’s

• Slimming drinks

• Meal replacements

Socialising becomes difficult

Promise immediate results

False advertising

Put the spotlight on food and eating

Negative out look on certain foods

Unhealthy look at food

Allow no room for lapsesor cravings

Crave = Relapse = Binge

You get caught in a viscous cycle

Why Diets Don’t Work

• Maintaining the weight loss – Change in behaviour

• Decreased energy expenditure

• Increased fat storage

• Increased appetite

Look at Eating in a whole new way

1. Take the negative focus off food

2. Education of the food you are eating and the effect it plays on your body will allow you to make an ‘educated decision’

Focus on what you can eat

What is in our food

Eat a variety

How full are they going to make us feel

Energy density is the number of calories (energy) in a given amount (volume) of food

Allow room for occasional treats

Stop the cravings

Avoid the Binge

Allow you to socialise around food

Emphasize exercise and good habits as weight-control tools

Gradual success that is long term

Is Gut Health Important For Weight Loss?

Why is it so important to keep your gut healthy?

Does Bad Gut Flora leads to Weight gain?

Probiotics

• Are living bacteria and yeasts that work together with your body providing health benefits

• These ‘good’ bacteria also help maintain proper balance in your digestive system

70-90% immune system is located

in your GI tract

Intestinal tract has around 500

different kinds of micro organisms

Microbiota Composition

• Gene

• Age

• Diet

• Socioeconomics

• Antibiotics

Helps with digestive system and aids the absorption of nutrients

Vitamin K

Sugars

Fibre

Amino Acids

Short Chain Fatty acids

‘Good’ bacteria help improve brain and body

Unbalanced gut bacteria

• Digestive Issues

• Mental Issues

• Vitamin and Mineral Deficiencies Antibiotics

• Chronic, Unmanaged Stress

• Skin Conditions

• Autoimmune Diseases

Food linked to bacteria

High-sugar and high-fat diet influences the gut bacteria negatively

Harmful bacteria may also cause you to absorb more calories than people with a healthy balance of gut bacteria

Should I supplement with probiotics?

• Current research has not proven their efficacy

• Generally recognised as safe

• Bacteria ecosystem tailored to you

• Bacteria added to foods still ‘alive’?

Natural Probiotics in food

• Probiotics occur naturally in a variety of fermented foods

Is a process done to preserve food 1. More nutritious 2. More digestible

Soybeans

• Rich protein food • Indigestible without fermentation • Fermentation breaks down the soybeans

complex protein into readily available amino acids

Benefits Of Fermentation

• Important Nutrients. Vitamin K and many B vitamins

• Optimizing your immune system

• Detoxification. The beneficial bacteria in fermented foods are great detoxifiers that can draw out a wide range of toxins and heavy metals

• Cost-effectiveness. Fermented foods can contain 100 times more probiotics than a probiotic supplement

• Natural variety of microflora. Varying the fermented and cultured foods you eat, you'll get a much wider variety of beneficial bacteria

Fermented Foods

Flavours are strong and pronounced

• Aged sticky cheese

• Tangy sauerkraut

• Rich earthy miso

• Smooth fruit wines

Fermentation organisms

AlcoholLactic acidAcetic acid

Fermentation

What is fermentation?

What is Fermentation

1. Vegetables are the simplest form of fermentation

2. Vegetables are soaked in salt water or their own juice

3. Bacteria then eat the vegetable’s sugars

4. Produce lactic acid – lacto-fermentation

5. pH levels drop, the lactic acid levels go up, the bad bacteria can’t survive and you’re left with tart flavours

6. Lacto-fermentation can be done on anything beetroot, cauliflower, mango, carrot, broccoli, fennel, seaweed, and even Japanese rose

Live Yogurt

• Contain two well known Lactobacillius; acidophilus or bulgaricus

• Improve intestinal culture ecology often labelled in shops as probiotic

• Often used after a course of antibiotics to help improve damage in the digestive tract as you lose healthy good bacteria

• Bifidobacterium you can find in some dairy products. Possible help symptoms of IBS

• Vey high in calcium - Osteoporosis

Is Greek Yogurt Healthier?

• Greek yogurt is simply made when regular yogurt is strained extensively to remove liquid whey and lactose

• What is left behind is a thicker-textured yogurt

Difference between Greek & Regular Yogurt

• Protein - Double

• Fat - Three times the saturated fat

• Sodium - Half the sodium

• Carbohydrates - Half the carbohydrates

TIP: Use Greek yogurt as a healthier substitute for mayonnaise, sour cream or crème fraiche

Kombucha

• Sour tonic beverage, like rejuvelac and kvass

• Sweetened black tea is added to a culture known as a “mother”

• The mother is a gelatinous colony of bacteria and yeast

• Like Kefir grains the mother ferments the sweet tea and reproduces itself

Benefits• B vitamins especially B1,B2 and B3 and Vit C

• Improved Digestion

• Weight Loss

• Increased Energy

• Cleansing & detoxifying

• Joint pain

• Immune Support

Alcohol is Fermented

• Alcoholic drinks are made by fermenting and distilling natural starch and

sugar.

• The energy in an alcoholic beverage includes the calories from the alcohol

itself, as well as additional non-fermented starch and sugar in beer and

wine, or added sugar in mixers, such as the tonic in a gin and tonic.

Typically beer has at least 150 calories.

It takes your body about 1 hour to burn off 1 drink.

During that time your body is focused on digesting alcohol and nothing else.

Importance of Prebiotics

Prebiotics: Substances come from types of carbs that humans can’t digest.

Foods that are high in prebiotic

fibre include:

Conclusion

What foods improve your gut bacteria?

Why does dieting not work?

Summary

You have learnt why diets don’t work for long term weight loss

You have gained the knowledge of how you digest food and absorb nutrients

You know how to increase your good gut bacteria

You understand the best foods to feed your digestive tract

You developed skills to understand why you ned to eat more prebiotic foods for a

flat tummy

o Now we can start building on the foundations of our health from

understanding the inside

o Attend all of the lessons live to ask Questions in real time and benefit

the most

o We’re here to help, so contact us anytime!

Winner of the Nutritional Software

Challenge Number 2

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Case Study 1

Next Lesson

• The next session is “The Sugar Devil”

• Understand where the hidden sugars are

• Find out why some honeys are very dangerous to our health

• Understand what is happening in your body when you eat sugar

• Find out why sugar substitutes aren’t healthier

• Understand what food we can eat that contains fructose

• Attend all of the lessons LIVE and your knowledge will grow

• Shaw Academy Lifetime Membership Prize during Lesson 6

• Recordings are available within 24 hours

Go to www.shawacademy.com and then the Top Right Corner – Members Area

Q&A

• We begin with looking at sugars effect on the body

• You will learn about the different types of sugar, the risks

associated with eating too much sugar, what foods we

should be eating and the benefits of real honey

• You will gain insight to your bodies reward pathways

Next Lesson is

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The Sugar Devil

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