WHAT IS NORMAL EATING? · Weight Watchers. 1 Jenny Craig ... Login: Conference1. Title: Fad Diets...
Transcript of WHAT IS NORMAL EATING? · Weight Watchers. 1 Jenny Craig ... Login: Conference1. Title: Fad Diets...
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FAD DIETSCLAUDIA J. STRAUSS, RDN, LDN
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WHAT IS NORMAL EATING?
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NORMAL EATING
▸Eating when you’re hungry
▸Enjoying the foods your like
▸Trusting your body
▸Being flexible
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DIET
Source: Google
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POPULARDIETS
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▸Weight Watchers1
▸Jenny Craig
▸Atkins
▸Flat Belly
▸Fast Metabolism
▸South Beach
▸Zone
▸Nutrisystem
▸Slim Fast
▸Biggest Loser
POPULAR DIETS
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▸ 15-60% energy reduction
▸ Short-term weight loss
▸ Downside of frequent dieting
▸ Long-term success
▸ Physiologic adaptations
▸ Attention-reward of food
▸ Body dissatisfaction, depression and self-esteem
POPULAR DIETS
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INTUITIVE EATING
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INTUITIVE EATING
PRINCIPLES
1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Respect Your Fullness
*Clean plate club3
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INTUITIVE EATING
PRINCIPLES CONTINUED…
6. Discover the Satisfaction Factor
7. Honor Your Feelings Without Using Food
8. Respect Your Body
9. Exercise: Feel the Difference
10. Honor Your Health: Gentle Nutrition
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INTUITIVE EATING
THE RESEARCH2
▸Weight loss in obese and overweight participants
▸Lipid panel
▸Blood pressure
▸Physical activity
▸Long-term results
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MY PLATE & HEALTHY EATING
PLATE
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2011
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Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.
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https://www.institute.org/health-care/services/diabetes-care/healthyplates/
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Delboeuf
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Journal of Consumer Research, Volume 39, Issue 2, 1 August 2012, Pages 215–228, https://doi.org/10.1086/662615
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https://www.cdc.gov/nchs/data/hestat/obesity_adult_11_12/obesity_adult_11_12.pdf
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MY PLATE
THE RESEARCH▸MyPlate - an educational tool
▸Cardiorespiratory fitness
▸Energy density
▸Calories from beverages
▸Added sugars
▸Grains
▸Fruits
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MEDITERRANEANDIET
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MEDITERRANEAN DIET
IN THE NEWS▸Ranked #1Best Diet Overall by the U.S. News Best Diet
Rankings
https://health.usnews.com/best-diet/best-diets-overall
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MEDITERRANEAN DIET
THE BASICS
▸Emphasis on eating fruits, vegetables, whole grains, beans, nuts, legumes and olive oil
▸Season food with herbs and spices
▸Fish and seafood at least a couple of times a week
▸Poultry, eggs, cheese and yogurt in moderation
▸Saving sweets and red meat for special occasions
▸Red wine
▸Stay physically active
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MEDITERRANEAN DIET
THE RESEARCH
▸Risk for cardiovascular disease11, 14, 15, 18
▸Mortality rate14, 15
▸Body weight 12, 13, 20 & BMI16
▸Abdominal obesity12, 13
▸Blood pressure 12
▸Type 2 diabetes17, 18, 19, 20 & A1c18
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INTERMITTENT ENERGY
RESTRICTION
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INTERMITTENT ENERGY RESTRICTION (IER)
▸Religious Fasting 21
▸Alternate Day Fasting (ADF)
▸ Intermittent Fasting (IF) or Periodic Fasting (PF)
▸Time Restricted Fasting (TRF)
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INTERMITTENT ENERGY RESTRICTION (IER)
THE RESEARCH - ADF & IF/PF▸Weight loss 22, 24, 25, 26
▸Fat mass 22, 24
▸Lipid profile 22, 24, 25
▸BP 22, 24
▸ Impact of exercise
▸ Intake beyond calorie restriction days 22, 23
▸ Insulin 22, 25
▸Adiponectin & Leptin 25
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THE RESEARCH - TRF▸Weight, Fat Mass & lean Body Mass 25, 27, 28
▸Glucose 25, 27
▸ Insulin & insulin sensitivity 27
▸ Lipids 25, 27, 28
▸BP 28
▸ Inflammation 27
▸Appetite 27
▸Energy expenditure 27
▸Frequency of meals
▸Ketones 27
▸ LC3A expression 27
INTERMITTENT ENERGY RESTRICTION (IER)
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QUESTIONS?
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