Fad Diets and Supplements

Topic 5

What is a fad diet?

There is no specific definition A general description: ANY diet that does not

meet basic guidelines for good health and promises effortless, quick weight loss

The diets do not include eating food from all of the food groups (meat and meat substitutes, fruits, vegetables, grains and dairy foods)

Fad diets: remember these?

A variety of diets that are popular at one point and then fade away Cabbage soup and grapefruit diet Detox diet Any other diets??

What is a fad diet (cont’d)?

Fad diets do not aid in permanent lifestyle changing behaviors

They allow for quick fix dieting over periods of weeks

Remember that most individuals regain the weight they lost while dieting—and at times

even more!

What are detox diets?

These are often associated with regimens that cleanse the body of built up toxins

Many individuals feel the need to “detox” after over consumption of sugar and alcohol

Do we need to detoxify our bodies?

Our bodies have natural detoxifiers Kidneys Liver Respiratory system Gastrointestinal system

Often times making small changes in one’s diet (eliminating unhealthy food choices) can be beneficial

What are popular terms relating to detox diets?

Fasting Another term for starving Can be extremely dangerous Can be associated with headaches and fatigue

Juice fasts This provides energy from natural sugars found in fruit as

well as some vitamins and minerals This may be more of a mental preparation in considering

one’s self to be on a “healthy track” towards a healthier diet This type of fast should last no longer than 2 days

Popular detox diet terms(cont’d)

Cleansing products, colonics and supplements These often refer to “colon cleansing” and have a

laxative effect Overuse of these products can damage the

digestive tract These products can be quite expensive

Popular Diet Terms

Low carbohydrate diet

Known as Atkins or South Beach Can recommend a maximum of ~20 grams of net

carbohydrates daily Most of initial weight loss is water weight and

often individuals regain more weight once they return to their usual diet

Glycemic index diet

These foods are ranked on how quickly they elevate blood sugar levels

A couple of concerns: The index does not consider portion size The index does not consider food preparation method

American Dietetic Association claims there is no research to show that the glycemic index of a food has an effect on weight loss or weight gain

Zone diet (40/30/30)

Suggests that consuming 40% calories from carbohydrates and 30% calories from protein and fat aids in stabilizing blood sugars and weight loss

It is important to know the specific types of carbohydrates, protein and fat

Low fat diet

Known as Ornish or Pritikin-type diet Suggests that eating foods from the “allowed” list

(high in fiber/low in saturated fat) until satisfied will improve cholesterol and blood pressure

Meal planning and preparation can be time consuming

Cookie diet

This is a very low calorie diet (800 calories) and described as a doctor supervised custom program

Daily diet consists of: 6 special cookies 8 glasses of water 6 ounces of lean protein 1 cup of vegetables for dinner

3 hour diet

Jorge Cruz Suggests that consuming smaller, more frequent

meals (every 3 hours) will reduce feelings of hunger and ultimately reduce caloric intake

Diet recommends that if an individual stays fueled (and hydrated) he/she can maintain motivation and energy, while avoiding feelings of hunger

Meal replacement diet

Shakes and bars (Slimfast) Works for those individuals who require extreme

structure and prefer not to spend time with meal preparation

Meal replacements allow individuals to stick to an allotment of calories

Raw foods diet

Suggests that eating only foods that are raw or “living”, unprocessed and unpasteurized will promote immunity and longevity

Nutritional value in a food can be increased when cooked (tomatoes)

It is recommended to cook some foods to ensure food safety techniques

Sugar busters

Recommends no sugar in the diet Suggests that eating sugar is toxic to the body

causing it to release insulin and store excess sugar as fat

Diet is focused primarily on protein and fat and suggests avoiding specific carbohydrates which restricts intake on some fruits, vegetables and whole grains

Blood diet

Dr. Peter D’Adamo Suggests eating based on genetic make-up

Ethnicity/race Caucasian, African or Asian

Blood type O, A, B or AB

Diet includes food that promotes immunity and healthy weight

Ultimately though it is calories in vs. calories out that determine weight loss

Is this diet a fad diet?

Does it promise slow weight loss of 1-2 pounds?

Is there a Registered Dietitian involved?

Does it allow you to eat foods from all the food groups (fruits, vegetables, breads and cereals, meat and meat substitutes and dairy foods)?

Does it encourage permanent behavior change and exercise?

If you answered yes to any of these questions then this

IS NOT a fad diet

Is this diet a fad diet?

Does it promise quick weight loss of 3 or more pounds weekly?

Does it tell you to never eat certain foods?

Does it suggest that you buy supplements to make up for what the diet is missing?

Is you answered yes to any of these questions then this

IS a fad diet

What are negative health implications surrounding fad diets and diet programs?

Short term effects Fatigue

Irritability

Weakness

What are negative health implications surrounding fad diets and diet programs? Long term effects

Increased risk for heart disease Increased risk for kidney and liver damage Removes the pleasure out of eating

Weight loss pills and supplements: the facts

Doesn’t everyone

want to loose weight

quickly and easily?

Weight loss pills and supplements: the facts (cont’d)

Are they healthy? Dietary supplements and weight loss pills are not

regulated by the same standards as the Food and Drug Administration (FDA) and often have limited proof of safety and effectiveness

Once a product is on the market the FDA can then investigate

Are they worth the money? Often times they are expensive

Weight loss pills and supplements: the facts (cont’d)

There are multiple weight loss pills available over the counter and online

It is important to read labels and to discuss options with a physician Check the FDA website for updates regarding

alerts about safety concerns and recalls

See handout: Common Weight-loss Pills and the Research Behind Their

Effectiveness and Safety

Weight loss pills and supplements: the facts (cont’d)

Make sure to include your physician in your weight loss plans

Remember there are no quick fixes----no matter what a

product claims!

Weight loss myths

There are many!!!

See handout: Weight-loss and Nutrition Myths

Diet programs

Jenny Craig http://www.jennycraig.com

NutriSystem http://www.nutrisystem.com

Take Off Pounds Sensibly http://www.tops.org

Weight Watchers http://www.weightwatchers.com

Registered Dietitian http://www.eatright.org

Reference materials Health: Comparison of Diets

http://www.health.com/health/diet-guide FDA: Dietary Supplements

http://www.fda.gov/Food/DietarySupplements/default.htm RD411

http:// www.rd411.com U.S. Department of Health and Human Services National

Institutes of Health National Heart, Lung and Blood Institute

http://www.nhlbi.nih.gov National Institute of Diabetes and Digestive and Kidney Diseases

http://www.win.niddk.nih.gov