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