fad diets and weight loss im just one stomach flu away from my goal weight. -emily in the devil...
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Fad Diets and Weight Loss
“I’m just one stomach flu away from my goal weight.”
-”Emily” in The Devil Wears Prada-
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A Tempting Choice…
• Have you ever been “on a diet?”• Why did you choose that particular
plan?• Quick results.• Drastic weight loss.• Eat “all you want.”• Flashy, slick advertising campaigns.
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Lasting Results?
• Were you able to keep the weight off? • Why or why not?
– Unrealistic or strictly limited food choices– Too low in calories– Too expensive– Foods that are unappealing– Too time-consuming
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You’ve Fallen For…
The FAD DIET!
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Warning Signs
“Magic” or “Miracle” foodsRapid weight lossNo exerciseQuantities and LimitationsSpecific food combinationsStrict menus
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Carbohydrates… Friend or Foe?
• Friend!!• Carbohydrate myths:
– Appetite stimulant– Addictive
• Carbohydrate facts:– Whole grains provide fiber and keep you
fuller longer– Brain uses carbohydrates as its fuel
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High Protein Hype
• Promotes dehydration• Leads to ketosis
– Altering electrolytes– Leaching calcium from bone– Causing fatigue, nausea, and bad breath– Eventually harming the kidneys
• High in saturated fat, low in many vitamins
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Let’s Get Real!
• Fad diets aren’t realistic to follow long-term.
• Promote a vicious circle of yo-yo weight loss and gain.
• The healthiest way to lose weight is to exercise and eat a variety of healthy foods.
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Balancing Scale
The key to weight loss….
Burn more calories than you take in!
Calories In
Calories Out
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Balancing Scale
The key to weight maintenance
Calories Out
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Weight Maintenance Tips
• Continuing to maintain a low calorie, low fat diet while doing high levels of activity– 78% eat breakfast daily– 75% weigh themselves at least once per week– 62% watch less than 10 hours of TV per week– 90% exercise, on average, about 1 hour per
day
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Think Lifestyle Change
• A sound approach for losing weight.• Set realistic and specific goals.• Then make small, gradual changes.• Practical weight loss plans aim for
losing ½ to 1 pound per week.• Don’t think of it as a temporary “diet.”
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Signs of a Healthy “Diet”
• Moderate rate of weight loss: ½ to 1 pound per week• Flexible:
– Everything in Moderation– Provide guidelines for healthy eating anywhere
• Includes a variety of foods including whole grains, fruits, vegetables, lean meats and low-fat dairy products.
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More Goals for Good Health
• Follow portion sizes.• Exercise regularly: 30-60 minutes, 4-6
times per week. • Be more physically active each day:
park farther away from the door, take the stairs, get a pedometer.
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Keep It Simple
• Well-planned, simple, and SMART lifestyle changes are the proven approach to losing weight & staying healthy.
• Drastic fad diets are only going to continue the vicious circle of dieting and weight gain.