Fad Diets and Weight Loss

“I’m just one stomach flu away from my goal weight.”

-”Emily” in The Devil Wears Prada-

A Tempting Choice…

• Have you ever been “on a diet?”• Why did you choose that particular

plan?• Quick results.• Drastic weight loss.• Eat “all you want.”• Flashy, slick advertising campaigns.

Lasting Results?

• Were you able to keep the weight off? • Why or why not?

– Unrealistic or strictly limited food choices– Too low in calories– Too expensive– Foods that are unappealing– Too time-consuming

You’ve Fallen For…

The FAD DIET!

Warning Signs

“Magic” or “Miracle” foodsRapid weight lossNo exerciseQuantities and LimitationsSpecific food combinationsStrict menus

Carbohydrates… Friend or Foe?

• Friend!!• Carbohydrate myths:

– Appetite stimulant– Addictive

• Carbohydrate facts:– Whole grains provide fiber and keep you

fuller longer– Brain uses carbohydrates as its fuel

High Protein Hype

• Promotes dehydration• Leads to ketosis

– Altering electrolytes– Leaching calcium from bone– Causing fatigue, nausea, and bad breath– Eventually harming the kidneys

• High in saturated fat, low in many vitamins

Let’s Get Real!

• Fad diets aren’t realistic to follow long-term.

• Promote a vicious circle of yo-yo weight loss and gain.

• The healthiest way to lose weight is to exercise and eat a variety of healthy foods.

Balancing Scale

The key to weight loss….

Burn more calories than you take in!

Calories In

Calories Out

Balancing Scale

The key to weight maintenance

Calories Out

Weight Maintenance Tips

• Continuing to maintain a low calorie, low fat diet while doing high levels of activity– 78% eat breakfast daily– 75% weigh themselves at least once per week– 62% watch less than 10 hours of TV per week– 90% exercise, on average, about 1 hour per

day

Think Lifestyle Change

• A sound approach for losing weight.• Set realistic and specific goals.• Then make small, gradual changes.• Practical weight loss plans aim for

losing ½ to 1 pound per week.• Don’t think of it as a temporary “diet.”

Signs of a Healthy “Diet”

• Moderate rate of weight loss: ½ to 1 pound per week• Flexible:

– Everything in Moderation– Provide guidelines for healthy eating anywhere

• Includes a variety of foods including whole grains, fruits, vegetables, lean meats and low-fat dairy products.

More Goals for Good Health

• Follow portion sizes.• Exercise regularly: 30-60 minutes, 4-6

times per week. • Be more physically active each day:

park farther away from the door, take the stairs, get a pedometer.

Keep It Simple

• Well-planned, simple, and SMART lifestyle changes are the proven approach to losing weight & staying healthy.

• Drastic fad diets are only going to continue the vicious circle of dieting and weight gain.