Upload
ngocong
View
222
Download
2
Embed Size (px)
Citation preview
Coaching Your Athletes & Clients Through the Maze of Fad Diets
Marie Spano, MS, RD, CSCS, CSSD
@mariespano
Today I will Cover:
• Why fad diets are popular
• Why they work
• Current trends
• Important steps for coaching your clients through fad diets
• Helping your clients find an approach that works for them
My Philosophy:
Many diets work if you stay on them but they aren’t always sound nutritionally or socially
convenient
Like Fashion, some Fads Come & Go
Count Something
• IIFYM
• Weight Watchers
• Zone
Fill Up First so You Eat Less
• Volumetrics
• Eat More, Weigh Less
Healthier Food Choices = Fewer Calories
• Mediterranean diet
• DASH diet
• Engine 2
• South Beach
• Ornish
Eat Only When You are Hungry
• Intuitive Eating
• No Diet Approach
Why Diets are Popular
I’m Tired, I don’t have Time and I don’t want to think
You found an easy diet? No measuring, calorie counting or cooking?
Coaching Your Clients
Focus On:
• Goals
• Past History – what hasn’t worked?
• Why didn’t it work?
• What foods do you typically eat?
• Training program?
• How fast do you want this and how hard do you want to work at it?
Cut Out Food GroupsWhole Body 30, Paleo
• Black or white, no thinking involved
– it’s either on the diet or isn’t
• Socially acceptable, even “in”
• What about the science?
– Grains
– Dairy
– Legumes
Whole Body 30, Paleo
• Okay for:
– Starter diet to lose weight
– Some overeaters – if you don’t start you don’t have to stop
• Not for:
– Disordered eating, body image
– Restrictive eaters
– Lifetime
Detox Diets / Cleanses
Detox Diets/cleanses
• Science?
• The Good
• The Bad
Intermittent Fasting
• Feast or famine
• No dietary restrictions on feast days
• Feast days – no bingeing
• The Good
• The Bad
Intermittent Fasting
• Good candidates
• Bad candidates
• “How to” Intermittent fasting
Low Carbohydrate
• Is Insulin to blame?
• The Science
– Benefits
– What’s missing?
• Good candidates
• Bad candidates
Ketogenic Diet
• Created to treat medicine resistant epilepsy
• 80‐90% fat, 15% protein, 5% carbohydrate
– Roughly 3 to 4 g fat for every 1 g Pro + CHO
• Heavy cream, bacon, eggs,
non‐starchy vegetables,
Ketogenic Diet
• First several days: stored carbohydrate used
– headaches
– tired
– exercise is hard
• Ketones formed from fat breakdown become the primary source of fuel
• There’s no on again off again ‐ You are either on it or you aren’t
Ketogenic Diet
• The Good
– food choices are easy
• The Bad
– Fiber
– Gut Flora?
– Vitamins, minerals
Ketogenic Diet
• Good for those with medication resistant epilepsy
• Maybe for:
– ultra endurance athletes
– people who love fat, hate carbohydrate & never eat out
• Not good for:
– high‐intensity athletes
– people who eat at restaurants
Fasting, Meal Replacements
• Fasting ‐ temporary fix
– may decrease hunger
– you may lose more than fat
• Meal replacements work but….
IIFYM
• Definition
• Flexible, within limits
• Involves more thinking (counting)
• Good candidates
• Bad candidates
Volumetrics
• Not really a diet but instead an adjunct to a plan
• Affects satiation, not satiety
• Who it works for
• Who isn’t a good candidate
Intuitive Eating
• A lifestyle “non diet” approach
• Freedom for the chronic dieter / person with a bad body image
• Best for:
• Not great for: