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Diets and Energy

Diets and Energy. With over half of the American population being overweight, the diet craze has swept the nation. We are Getting FAT. Not all carbohydrate foods are created equal

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Diets and Energy

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  1. Diets and Energy

  2. With over half of the American population being overweight, the diet craze has swept the nation. We are Getting FAT

  3. Not all carbohydrate foods are created equal The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Glycemic Index

  4. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Glycemic Index

  5. LOW GLYCEMIC INDEX FOODS (choose most often ) Skim milkPlain YogurtSoy beverageApple/plum/orangeSweet potatoOat bran breadOatmeal (slow cook oats)All-Bran™Converted or Parboiled ricePumpernickel breadFirm pastaLentils/kidney/baked beansChick peas HIGH GLYCEMIC INDEX FOODS (choose less often) WatermelonInstant mashed potatoesBaked white potatoInstant riceCorn Flakes™Rice Krispies™Cheerios™Bagel, whiteSoda crackersJellybeansFrench friesIce creamTable sugar (sucrose) Glycemic Index

  6. Common Diets • The Atkins Diet (Low Carb / High Fat) • The South Beach Diet (Good Carb / Fat) • Slim Fast (Meal Replacements) • The Zone Diet (Balanced Diet) • Weight Watchers (Low Calorie / Low Fat)

  7. Atkins Diet (Low Carb / High Protein/Fat) • Advantages: • Ability to eat food normally disallowed on Low-Fat diets (i.e. Meat, Cream, Cheese.) • Disadvantages: • Vegetarian Unfriendly. • Low amounts of dietary fiber (found in complex carbohydrates) can contribute to constipation or diarrhea. • Doesn’t comply with American Heart Association guidelines for a healthy heart.

  8. Food Choices on Atkins • Do Eat: Red meat, eggs, cheese, butter, nuts. • Don’t Eat: Potatoes, rice, pasta, bread, sweets, alcohol and caffeine. • The Atkins diet also holds a heavy emphasis on nutritional supplements and exercise, as well as regular testing to monitor levels of cholesterol, blood pressure and triglycerides.

  9. South Beach Diet(Good Carb / Good Fat) • What is it? • A diet that emphasizes eating only the right fats and the right carbohydrates after going through 3 phases – The best of both worlds. • How does it work? • Complex carbohydrates are slow in releasing sugar to the bloodstream, thus leaving you feeling satisfied and energetic for longer periods of time.

  10. South Beach Diet(Good Carb / Good Fat) • Advantages: • Based on the Glycemic Index, which most nutritionists consider a valid tool in composing a diet plan. • Gradual weight loss after Phase 1. A plan intended to be used for life. • Takes heart health into consideration. • Disadvantages: • Phase 1 of 3 call for drastic carbohydrate restriction, causing high dropout rates and a serious test of willpower. • Promises of losing 8-13 Lbs. in the first two weeks is unhealthy, and is likely to be regained once Phase 1 ends and less restrictive eating continues.

  11. South Beach Food Choices • The South Beach Diet relies on the Glycemic Index. After phase 1, the diet calls for foods low on the Glycemic Index contain complex carbohydrates. The following foods are recommended: • Lean meat, chicken, fish, eggs, low-fat cheese, some nuts and olive oil the “good fats”.

  12. Slim Fast(Meal Replacements) • What is it? • Drinking two shakes a day to replace two meals, followed by one regular meal. • How does it work? • Creating a calorie deficit by reducing calorie intake to nearly 1200 kcal's per day.

  13. Slim Fast(Meal Replacements) • Advantages: • Quick and convenient. • Drinks designed to make you feel full. • Flexible, hardly any dietary restrictions. • Disadvantages: • Not necessarily great-tasting. • Hard to stick with. Repetitive. • Low on Protein (encourages muscle loss – most weight loss will come from muscle).

  14. Slim Fast Food Options • Slim Fast emphasizes a “sensible” dinner to go along with one replaced meal of a shake. • Slim Fast allows for only 1200 calories a day. This is very dangerous, and this diet is not recommended. • No foods are “forbidden” - but the following are recommended: • Lean meat – such as poultry or fish; • Vegetables; • Fruits; • Legumes – such as potatoes.

  15. The Zone Diet (Balanced Ratios) • What is it? • A diet containing 40% carbohydrates, 30% proteins, and 30% fats lowers insulin levels and controls hunger. • How does it work? • Using a 40-30-30 ratio, the goal is to find the “zone” where life in general is just better. The natural “buzz.”

  16. The Zone Diet (Balanced Ratios) • Advantages: • Non-Restrictive in food choices. • If you find “the zone,” weight loss occurs gradually and life in general is better. • Balances insulin and glucagon. • Disadvantages: • Hard to calculate and find “the zone.” • May not suit the energy needs of a typical college student.

  17. Food Choices on The Zone Diet • Fairly non-restrictive. However, the daily caloric intake for this diet is determined by your protein requirements - which can lead to incredibly low daily caloric intake.

  18. Weight Watchers(Low Calorie / Low Fat) • What is it? • Weight Watchers is a sustainable (2 pounds per week) diet based on changing eating habits with a life-long goal of nutritious eating. • How does it work? • Weight Watchers depends on a support system for their dieters. • Dieters are guided through a point system that helps them determine what they should or shouldn’t be eating, • Through fundamentally sound eating, weight is lost.

  19. Weight Watchers(Low Calorie / Low Fat) • Advantages: • Ongoing support and advice. • Steady, long-term weight loss. • Disadvantages: • Cost of classes ($10-15 per class, plus other fees). • Point/Calorie system does not take into account other nutritional considerations. • The group meetings can be daunting or threatening to some.

  20. Food Choices on Weight Watchers • All major food groups included. • Weight watchers offers a wide variety of food groups – so cravings tend to be less of an issue than with other diets. • Good for Vegetarians.

  21. Do Diets Really Work? YES! All diets work They stop people from eating so much At the end of the day

  22. At the end of the day • Pick a diet that best suits your goals, and go in with a realistic frame of mind. • What will determine weight loss is the ratio of calories intake vs. calories burned.

  23. Other Diet Tips • When following a diet, allow “cheat meals” at least once a week as to prevent dropout. What matters at the end of the week is if more calories come in than are used… A surplus one day won’t kill you! • Examine the reasons for overeating: To clean your plate? Stressed? Angry? • Do not eat until full - sometimes the best exercise is pushing yourself away from a plate. • Do not forget the importance of water and a multivitamin.

  24. In the fall of 1997, fenfluramine (the fen half of the popular fen-phen drug combination) and Redux (dexfenfluramine) were recalled after the drugs were linked to potentially fatal heart valve abnormalities Diet Medicines

  25. Florida becomes first state to ban Fen-Phen use

  26. Xenical (orlistat) Unlike other weight-loss medicines, orlistat works by keeping your body from digesting some of the fat that you eat. It is not without side effects - infrequent. Diet Medicines

  27. Meridia (sibutramine) Meridia is a class of drug known as a serotonin and norepinephrine re-uptake inhibitors.  Serotonin is a chemical released in the brain after you have eaten a meal, which makes you feel full. Diet Medicines

  28. Tenuate (diethylpropion) Tenuate is a similar to an amphetamine. Tenuate stimulates the central nervous system (nerves and brain), which increases your heart rate and blood pressure and decreases your appetite It is addicting! Diet Medicines

  29. Diet Medicines • Ephedra, ephedrine or caffeine • Although some weight-loss supplements containing ephedra, ephedrine or caffeine are available without a prescription, it is not known whether these drugs are safe. Such supplements have been linked to reports of heart attack, seizure, stroke and death

  30. Roux-en-Y Gastric Bypass Surgery

  31. Lose in 2 ways 1. People can’t eat as much – smaller stomach 2. Malabsorption because of less of the duodenum.

  32. Man Who Weighed 1,000 Pounds Down to 400 By Associated Press

  33. SIOUX FALLS, S.D. – Patrick Deuel, who once weighed more than 1,000 pounds, has lost another 81 pounds in a surgery that removed a mass of fat and skin hanging from his midsection With the surgery, Deuel now weighs about 400 pounds With the surgery, Deuel now weighs about 400 pounds

  34. Brandon • Brandon lost 83 pounds in 3 months • Surgery date: 10/28/04 • Beginning weight: 420 • Current weight: 250

  35. Carli

  36. Angie

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