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De-bunking Fad Diets
Courtnie Shatwell, RD, LN
Center for Health & HealingSt. Vincent Healthcare
Low Carb vs. Low Fat
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THE LATEST & GREATEST WEIGHT-LOSS DIET - AGAIN
•The claims and
truths of diet fads
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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
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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
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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
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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
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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
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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
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ConsAtkins
Short-term Dehydration Constipation Decreased mental capacity
Long-term Potential for osteoporosis ?? (kidney damage)
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Protein
Amino Acids Nitrogen
Ammonium (NH3) Ammonia (NH2)
Calcium Urea
Urine
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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
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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
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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
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ConsSouth Beach
1st phase can be dangerous, same as Atkins Initial weight loss probably due to water loss
& may be regained
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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
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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)
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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
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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
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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
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Any Questions??