FAD DIETINGK R I S T I N G U N D E R S O N

WHY DIET?• 68.8% of Americans are

considered overweight.• 35.7% of Americans are

considered obese • Alabama is the 2nd most

obese state in the US• 1 out of 3 children ages 2-

19 are overweight, with 18% of children obese

• Obesity increases the risk of many diseases such as:• Type 2 diabetes• Hypertension• Stroke • Cancer

• Disease can be reduced by reduction of weight and increase of daily activity• Individual who are

obese seek quick weight loss, thus causing one to turn to fad dieting.

Growth Rate Of Obesity vs. Growth of Dieting

WHAT IS A DIET FAD?• A fad diet can be

defined as a plan which "promises that you will lose weight fast or at an unrealistic pace... is based on a single study... refers to foods as 'good' or 'bad'... use personal testimonies to 'sell' the diet... involves crash dieting, or very intense reductions in eating or drinking" (Vann).

EXAMPLES OF POPULAR FADS• Paleo: a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

• Vegetarian/Vegan: restrict the consumption of meat and animal products.

• Gluten Free: excludes the protein gluten, which is the main ingredient in common foods such as bread, pasta and grain based items

• Cleanse/ Juicing/ Detox: diet based on fruit juices and limited whole foods in order to remove toxins from the body

WHY FAD D IET ING?o WEIGHT LOSSo OVERALL HEALTH BENEFITSo EASY AND QUICKo PROMOTED BY MEDIAo POPULARITY

WEIGHT LOSSFAD DIETING• It is scientifically proven that there is

no common diet fad followed by all successful dieters which has been effective in long term weight loss (Hill and Wing).

• Fad dieting often causes weight gain because "a diet resulting in quick weight loss without meeting nutritional needs can lead to regaining weight rapidly if one reverts back to his or her old eating habits" thus setting an individual up for complete failure when they realize a fad is not maintainable long-term (Vann).

HEALTHY EATING• Solution to maintaining a healthy weight, as

stated by Hill and Wing, is due to "six key strategies: 1) engaging in high levels of physical activity; 2) eating a diet that is low in calories and fat; 3) eating breakfast; 4) self-monitoring weight on a regular basis; 5) maintaining a consistent eating pattern; and 6) catching 'slips' before they turn into larger regains"

• USDA's current dietary guidelines, recommends "fruits, vegetables, whole grains, and fat-free or low-fat dairy products... Includes protein foods such as poultry, fish, beans, eggs, nuts and lean meats... Choosing foods that are low in saturated fats, sodium, and added sugars" for weight management (MyPlate).

OVERALL HEALTH BENEFITSFAD DIETING• Fad dieting may cause disease as they are

commonly deficient in several necessary vitamins and minerals. For example:

– a vegan diet tends to lack vitamin B12, riboflavin, calcium and iodine (Loue and Sajatovic)

– paleo diets lack B vitamins (specifically thiamine, folate, niacin and riboflavin), calcium and protein ("Paleo Diets")

– raw food diets have several associated nutrient deficiencies such as low protein intake, minimal energy intake, deficient vitamin B12, iron, vitamin D, calcium and zinc ("Raw Food").

• deficiencies overtime may cause osteoporosis, cancer and anemia if not supplemented properly under a doctor’s consent

HEALTHY EATING

• A healthy, balanced diet, which includes all major food groups, promote the intake of all needed vitamins and minerals which help the body to function properly.

• Body needs:– Calcium for bone growth and support,

provided by milk, cheese and yogurt– Iron for red blood cell and muscle support

along with immune function, supplied by red meat, egg yolks and oily fish

– Magnesium used to convert food to energy in the body, cell repair and regulation of body temperature, high in whole grains and nuts

EASY AND QUICKFAD DIETING• Diets such as Weight Watchers, Slim

Fast and Nutrisytem are based off of pre-made meals and snacks

• Offer pre-made meal plans for the week• Have strict food selection and portion

control• Less food decisions to make daily• HOWEVER: Fad dieting costs on average

$140 per week or $7,280 per year

HEALTHY EATING• Require meal planning, grocery

shopping and cooking at home• Require individual meal selection• Less strict guidelines and more

freedom to eat what one wants• Constant food decisions and

flexibility• Cost on average $55 per week or

$2,860• HEALTHY EATING COSTS $4,420

less per year compared to the average fad diet (“Cost of Diets”)

MEDIA PROMOTION

WHY DO FAD DIETS FAIL?

SOLUTIONo H E A LT H Y D I E To W E I G H T M A I N T E N A N C E o M O D E R AT E E X E R C I S E

WHAT IS A HEALTHY DIET?• Diet is defined as "the

amount and kind of food and drink that a person takes in a day. It also refers to food selections planned to meet specific requirements of the individual, by including or excluding certain foods" (Loue and Sajatovic).

• United States Department of Agriculture (USDA) promotes a healthy, balanced eating plan for American’s through their MyPlate program which emphasizes moderation of all food groups along with daily physical activity.

MYPLATE GUIDELINES:

• All vitamins and minerals needed in various amounts to support a healthy, strong body and mind.

• Restrictive meal plans limit these nutrients producing fatal deficiencies and disease in the body.

• Vitamins and minerals are produced by various sources, thus highlighting the importance for a well-balanced meal plan and variation within a diet.

• Most nutrients are from natural whole foods, not man-made products.

WHAT IS HEALTHY WEIGHT MAINTENANCE ?• USDA says that "as you age, manage your

calories to stay at a healthy weight. This will prevent gradual weight gain over time" (MyPlate).

• Suggested to learn how to balance your “energy in” and “energy out” over the long run.

– “Energy in” is the calories from foods and beverages you have each day.

– “Energy out” is the calories you burn for basic body functions and physical activity.

– Balance the calories you take in with the calories you burn through physical activities in order to maintain weight.

– To lose weight, “Energy out” must be greater than “Energy in”

• By slowly decreasing calories and increasing exercise, one is able to lose weight at a steady and healthy rate without the risk of nutritional deficiencies.

PHYSICAL ACTIVITY • Being physically active daily can help you:

– increase your chance of living longer – decrease disease (including: heart disease, type 2

diabetes, high blood pressure and risk of stroke)– feel better about yourself– sleep well at night– move around more easily– stay at or get to a healthy weight

• at least 150 minutes each week of aerobic physical activity at a moderate level or 75 at vigorous intensity

– Includes: • Cardiovascular Endurance (running, swimming, biking)• Strength Training (weight lifting, body weight

movements)• Flexibility

SOLUTION

• Healthy balanced meal plan, including all micro and macro nutrients in moderation.

• Weight maintenance, gradual weight loss or gain.

• Daily physical activity and planned exercise each week.

WORKS CITED"Choose MyPlate." Choose MyPlate. N.p., 01 May 2015. Web. 03 Nov. 2015.Hill, James, and Rena Wing. "The American Journal of Clinical Nutrition." Long-term Weight

Loss Maintenance. N.p., July 2005. Web. 10 Nov. 2015.Loue, Sana and Martha Sajatovic. "Diet." Encyclopedia of Women's Health. Eds. Dordrecht: Springer Science+Business Media, 2004. Credo Reference. Web. 2 Oct 2015."Raw Food Diet - Good for Your Health?." Harvard Medical School Commentaries on Health.

HarvardHealthPublications. Boston: Harvard Health Publications, 2014. Credo Reference. Web. 2 Oct 2015."The Paleo Diet" -- Back to the Stone Age?." Harvard Medical School Commentaries on Health. HarvardHealthPublications. Boston: Harvard Health Publications, 2014. Credo Reference. Web. 2 Oct 2015."The Truth About Diet Cults." Q by Equinox. N.p., n.d. Web. 03 Nov. 2015.Trivedi, Bijal. "The Good the Fad and the Unhealthy." New Scientists. N.p., n.d. Web. 02 Oct. 2015.Vann, Madeline. "The Facts on Fad Diets." EverydayHealth.com. N.p., n.d. Web. 04 Oct. 2015.