Fad Diets & Healthy Weight Management

What is a “fad diet”?

• Frequently only allow you to eat certain foods

• Diets that are NOT always healthy because they may lack essential nutrients the body needs.

• Results are usually temporary • People often gain back all the weight plus

more when they stop following the diet

• For example:– Diets low in calcium – risk for osteoporosis– Diets low in fiber – constipation– Diets extremely high in fiber – diarrhea, bloating,

gas– Diets low in calories (energy) – loss of period,

irritable, headaches, negatively affect school performance

– Diets low in fruits and veggies – deprive the body of necessary nutrients

– Quick weight loss – lose muscle– Diet pills – harm to heart / brain

Teens and Fad Diet Facts

Did YOU Know?

• Americans spend billions of dollars on dieting and diet products every year

True or False

• The diet industry targets teens with promises of quick weight loss.

• Fad dieting can keep teens from getting enough energy and nutrients.

• All teens who go on diets need to lose weight.

True or False

• Teens who follow a strict diet for a while will usually keep the weight off.

• Teens who follow strict diets may not get the nutrition they need to grow and develop properly.

Why do Teens Diet?

Quotes from Teens:

• “We feel pressured to look a certain way.”

• “It’s hard to avoid “in your face” diet advertising.”

• “We want to be in shape for sports.”

• “We want to look good for summer.”

Dieting Danger Signs

• Continues to diet even if not overweight• Feels weak or dizzy• May spend less time with family/friends• Eats alone• Performs poorly in school• In afraid of eating certain foods• Loses weight very quickly

Teens at Risk

• Many teens don’t get enough calcium, iron, and folic acid.

True or False?

• When females diet, their periods may stop and they may lose bone mass.

• You should avoid carbs.

Helping Teens Spot Fad Diets

Ask Yourself: Does the Diet…

• Promise quick weight loss?• Require you to buy something in order to

participate?• Make claims that certain foods are bad?• Include a warning for people with chronic

disease?• Use words like: “Amazing”, “Instant”,

“Miraculous”?• Require you to take pills?

Teach your Peers to “Ditch Diets” that tell them to…

• Starve, skip meals, or drastically reduce food intake

• Eat only certain foods• Completely cut out fats, carbs, or sugars• Use laxatives or diuretics• Take pills, powders, or large doses of herbs• Focus on weight loss without exercise

How can you promote a healthy lifestyle among your peers?

You can help other teens by:

• Helping clarify myths, such as false advertising

• Teaching them to read food labels• Encouraging them to be active• Helping them to set realistic goals• Suggesting they limit TV and computer time• Being a positive role model

The “REAL” deal

• There is NO quick and easy way to lose weight

• Any diet that sounds too good to be true probably is

Easy changes to cut back on calories:

• Choose water or low-fat milk – avoid cold drinks and juice

• Eat breakfast – prevents excessive hunger• Pack fruit for a snack instead of buying chips or candy• Eat more whole grains – more filling than refined

grains• Choose lean meat or vegetarian sources of protein

like beans rather than fatty meat• Eat a serving of fruit and / or veggies at most meals

for snack

Healthy Weight Management involves:

• Making small, gradual changes that you will be able to keep up for the REST OF YOUR LIFE, such as:– Eating nutritious foods from all food groups– Cutting back on excess calorie intake from sugary

drinks, candy and fast food– Regular physical activity– Motivation and a positive attitude

Scenario 1• Mike is a high school wrestler preparing for a big tournament

which is only 5 days away. In order for Mike to compete at his weight, he must lose 6 pounds by the fourth day. As he researches the internet, he comes across a diet which claims it will make him lose up to 10 pounds in a week. This diet requires a person to eat only fruits and vegetables for 5 days. Along with eating only fruits and vegetables each day, the only liquid you can drink is water. Mike really wants to be able to compete in this competition and is desperate to try anything to get down to his weight class. He believes if he increases his workouts and goes on this diet he will make his weight and be able to compete well.

Scenario 1 Questions• In your group, discuss the options Mike has and answer the

questions below.

• Is the diet he is using a “fad diet”? Why/why not? • Based on the food guide pyramid, how does this diet match up with

the daily recommendations for individuals? Would you change his diet? If so, how?

• If Mike goes through with this diet what do you think the results of going on this diet will be? How do you think he may perform in his tournament should he make weight?

Scenario 2• Both Mary and her friend John want to go on a diet for the

upcoming beach season to shed some of the winter pounds they gained. Mary's goal after four weeks is 8 pounds and John's is 6 pounds. After watching infomercials and researching diets on the internet, they both decided that they would not try one of the miracle diets, but rather over the next four weeks exercise daily and eat a variety of foods from the food plate.

• Based on the information provided in the lesson, do you think Mary and John are taking positive steps towards dieting? Why/why not?

• Create a one day diet that they might eat based on what you’ve learned about “my food plate”.

• Diet Analysis Worksheet

• Fad Diet Research Project

Web Resources• The Center for Young Women’s Health at:

www.youngwomenshealth.org• The American Dietetic Association at:

www.eatright.org• Choose My Plate at:

www.choosemyplate.gov

From: http://www.youngwomenshealth.org/PDFs/PHL_Module3.pdf