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Getting Through the Mire of
Fad Diets
Susan Woods, MS, RD/LDConsultantDoctoral Student, OUHSC
Objectives
Understand why are Fad diets so popular
Understand the Problems with Fad Diets
Be able to quickly evaluate a diet as
Fad/Bad
Guide clients in the right direction
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
1990 2000
2010
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
Source: Behavioral Risk Factor Surveillance System, CDC
Why do People Even Consider a Fad Diet?
Few people WANT to be overweight
Quick & “easy” fix
Whatever they’ve been
doing isn’t working
Solutions are drastic
Why do People consider Fad Diets? (cont’d)
It takes 3500 kcalories to lose one pound of fat
Weight in pounds x 25 kcals = kcals to 2.2 kg maintain
weight
20 – signif overweight/or sedentary25 – average activity30 – moderately active35 – active
Vicious CycleI’’m fat
and unhappy
I want to be happy
If I lose weight, my life will be
great!
I’ll try something
drastic
I just can’t stick with this; I’m a failure
What’s the problem with Fad Diets?
Fad diets are short-term solutions; they don’t address the long-term problems
Initial, quick loss may be only water/fluid
They are probably not nutritionally adequate; usually eliminate or limit a food group
They get expensive – you need to buy a product
What’s the Problem? (cont’d)
It’s hard on the body – missing nutrients, restrictive kcalories
It’s hard on the client’s motivation – short term success & then regain
Typical Characteristics of Fad Diets
Sounds too good to be true (“lose 25# in 1 month)
May require an expensive supplement or specialty food products
Restrict at least one food group or nutrient
Have requirements that the dieter can only tolerate following for a short period of time
May discourage exercise
Bases evidence for effectiveness only on quotes from other dieters
Gluten-Free Negatives: Only works if client has gluten-
sensitivity, may restrict fiber, can be expensive, may involve a significant amount of cooking from scratch
Positive: may encourage people to eat more fruits and vegetables
Example: South Beach Diet Gluten Solution, Wheat Belly Diet
Least Processed Foods
Negative: May be too difficult for most people to do on a regular basis -> eventual noncompliance
Positive: encourages people to eat less processed food
Examples: Paleo Diet (Caveman), Ultimate Weight Solution Diet
Low Carb
Negative: restricts fruit, milk/dairy, some vegetables & grains
Positive: quick results, discourages refined grain products, less kcalorie restriction
Examples: Atkins (older version), South Beach, 4-Hour Body, The Dukan Diet, The Ultimate New York Diet
Glycemic Index Theory – eating low glycemic index foods
decreases blood sugar & hunger
Problem – how do clients know glycemic index of every food; once food is mixed with others at meal, the overall GIndex changes
Examples – Glucose Revolution, NutriSystem, The Bread for Life Diet
Severely Low Fat
Severely Decrease animal & vegetable fat in diet
Problems – may provide inadequate essential fatty acids
Examples: Ornish Diet
Vegetarian Diet Positive – has been associated with
decrease: obesity, cancer, heart disease & blood pressure
Negative – may not get all essential amino acids, difficult for some to adhere to
Examples: Vegan, Aggregate Nutrient Density Index (ANDI), Vegan Before 6pm
“Body Confusion” By changing plans, your diet creates
body confusion, resulting in weight loss (may be based on same theory as changing exercise)
Examples: The 17 Day Diet, The FastDiet (eat 25% for 2 days/week), The 4 Day Diet
Plans Perceived as Confusing
The plan is usually so intricate that most dieters will eventually give up due to the time it takes to follow
Examples: The Zone, You on a Diet, The Sonoma Diet, Ultra-Metabolism
Pills Alli (Orlistat)
Claim – with Alli & a healthy diet, for every 2# lost thru diet & exercise, Alli will help you increase that to 3#
can cause GI upset, diarrhea
only works if diet has moderate amount of fat, may cause malabsorption of fat-soluble vitamins
Others – usually do not use science but reported results to attract buyers
Supplements Chromium – supports a healthy glucose
level & carb metabolism
Raspberry Ketones – no scientific evidence to support use
HCG (human chorionic gonadatropin/produced during pregnancy) –
expensive, highly restrictive in kcalories, discourages exercise
Supplements - caffeine General – is a stimulant that can support
increased metabolism
Green Coffee Extract – claim: may encourage metabolism of fat; also contains caffeine; chlorgenic acids may be a source of antioxidants
Green Tea – may support healthy glucose levels & metabolism
Guarana – South American fruit containing high levels of caffeine
Surgery Stomach or Bowel Resectioning
Negative: very restrictive in type of food that can be eaten at first, eventually client may find ways to intake kcalories (milkshakes, etc), risk of infection
Positive: clients enjoy rapid weight loss
Systems Negative: don’t always teach LONG-TERM
changes, can be expensive, high drop-out rate
Positive: pulls people out of poor eating habits, usually meets standard nutrition recommendations
Examples: Weight Watchers, NutriSystem, Biggest Loser, Jenny Craig
Sea Salt Sodium content is same as table salt
Minerals: may contain small amounts of some trace minerals, depending on the minerals found in the water where it comes from
Protein Powders Problems: Most Americans already get
enough/too much protein
Whey protein & casein – possibly some research supporting the benefit in weight loss
What Makes up a Good Weight Loss Plan?
Focused on the individual’s needs – evaluate for problem areas
Makes small changes that can be continued
Focuses on slow weight loss
Includes all foods but controls portion
Encourages exercise
What’s Realistic?
Weight loss of 0.5 -2 pounds per week
Being able to eat small portions of favorite foods
Exercise – can be short bouts of 10 minutes at a time, several times daily
What should I recommend? Don’t feed the fad craze
Focus on positive changes for health – exercise, good food choices, small portions
Avoid deprivation
Focus on small successes that are maintained