De-bunking Fad Diets

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De-bunking Fad Diets
Low Carb vs. Low Fat

• Courtnie Shatwell, RD, LN
• Center for Health Healing
• St. Vincent Healthcare

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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 lt20 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 gt70
• Med glycemic 50-70
• Low glycemic lt50
• 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 (lt10 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, doesnt 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??