Popular Diet Trends Among Students

1. Popular Diet Trends Among Students Kayce Beatty and Ioannis Katrantzis

2. Defining Nutrition • Adequate nutrition is essential for a healthy mind and body. It also plays a major role in preventing some diseases and medical conditions. • Good nutrition is eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. • Lack of nutritious diet can also be linked to behavioral and mental issues.

3. Why are students turning to diets? • “Simple Fixes” • Social media presence • Lower motivation to exercise • Lose weight previously caused by stress • Popular thing to do

4. Top Diet Trends • Ketogenic (Keto) • Intermittent Fasting • Paleo • Vegetarian/vegan

5. The Ketogenic Diet • What is it? • How the diet works? • Sample diet • Positive Effects of the diet • Effects on weight loss • Last things to know about Keto • References

6. What is the Ketogenic Diet? • A diet with high fat, adequate protein, and low carbohydrates • Developed by the Mayo Clinic, in 1992, based on an ancient Greek (Hippocratic) treatment for epilepsy in children. • Based on current research, ketogenic diet may even have benefits against diabetes, cancer, and Alzheimer’s disease. • In fact, many studies (over 20) show that this type of diet can help you lose weight and improve your health. • The diet mimics what the body does when deprived of food. • A classic ketogenic meal has about four times as much fat as protein or carbohydrate (4:1)

7. How the Diet Works? • Ketogenic diet limit your carbohydrate intake, which causes your blood glucose levels to stay low enough that your body cannot use glucose as its only source of energy. • Liver glycogen is limited, the body increases fat oxidation and protein breakdown. • A few days into the diet, the body realizes that it is breaking down its own protein at a high rate, metabolic state of ketosis occurs. • Your body converts fat into ketones for energy production. • Fat stores become the primary energy source.

9. Sample Diet • This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as cream and butter. • The diet stresses alternative sweeteners over sugar, and ingredients such as coconut oil and flax oil are known to increase levels of ketones.

10. Positive Effects of Ketogenic Diet • Studies have shown a reduced risk of developing cardiovascular disease as long as you consume healthy fats rather than high saturated fats. • Decrease LDL (bad cholesterol) and triglycerides • Increase HDL (good cholesterol) • Decrease insulin resistance • Clinical trials are being held to test its treatment for cancer

11. Effects on Weight Loss • Initial weight loss is body water • Loss of muscle mass • Dieters eat less with time • Protein induces satiety • Smaller amount of calories • Reduction in energy expenditure

12. Last things to know about Keto • Researchers continue to study the effects, both positive and negative of ketogenic diets. • As a dieter, yes, a strict ketogenic diet, limiting carbohydrates and protein, will result in weight loss. • However, this weight loss has proven to be short term and once normal eating habits reappear, so does the weight. • Ideal weight loss will still result from a diet of moderation, lifestyle changes, and regular exercise. • As medical breakthroughs and new diet fads continue to surface, one must be wary and research thoroughly before taking on unhealthy risks.

13. References AND

14. Intermittent Fasting (IF) • Intermittent fasting (IF) is currently one of the most popular trends in health and fitness. • It is not a diet, it's a pattern of eating. IF doesn’t change whatyou eat, it changes when you eat. • IF involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again. • Many studies show that it can have powerful effects on your body and brain and may even help you live longer.

15. Intermittent Fasting Methods • There are several different ways of doing intermittent fasting — all of which involve splitting the day or week up into eating and fasting periods. • During the fasting periods, you eat either very little or nothing at all. Black coffee, tea and water are all acceptable during fasting periods. • Daily Intermittent Fasting: Involves skipping breakfast or dinner - restricting your daily eating to a certain time period. • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week • The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. • By reducing your calorie intake, all of these methods should cause weight loss as long as you don't compensate by eating much more during the eating periods or cheat during your fasting windows.

17. 16/8 Method

20. Benefits • Research links intermittent fasting to benefits including: • weight loss • improved markers of health • a reduced risk of chronic health conditions • improved brain health • improved lifestyle

21. The Paleolithic Diet • What is the Paleo Diet? • How does a caveman eat? • 8 Benefits of Paleo • Why choose Paleo? • Problems with Paleo • But does it work? • Paleo Diet Summary

22. What is the Paleo Diet? • You eat like a caveman from 200,000 years ago! • Why? • To avoid modern day diseases. • Cavemen don’t get type 2 diabetes or heart disease. • Return to our ancestral way of eating. • Eat plants, meat, seafood, as they are, untouched by science.

23. How does a caveman eat? • SUPER OK: • Fruits and vegetables (organic) • Lean meat and eggs (grass-fed and free-range) • Seafood (sustainable) • Nuts + seeds • Healthy fats and oils (olive oil, grapeseed oil, avocados, coconut. • NOT OK: • Processed foods (includes diary) • Wheat, grains, or legumes (includes peanuts, and any gluten) • Starches (potatoes, rice, non-nutritive carbs, and alcohol)

24. 8 Benefits are: • More efficient workouts • Stable blood sugar • Burn off stored fat • Reduced allergies • Balanced energy throughout the day • Anti-inflammatory • Clear skin better teeth • Improved sleep patterns

25. Why choose Paleo? • Weight loss and muscle gain • Type 2 diabetes • Cardiovascular disease (heart attacks, strokes) • Autoimmune diseases (lupus, rheumatoid arthritis) • Obesity • Alzheimer’s • Parkinson’s • Cancer • Depression • Infertility

26. Although, there are some problems people face on the paleo diet: • Too many nuts • Not enough salt • Not enough carbohydrates • Not enough fats • Not enough nutritious foods • Too many fruits

27. But Does The Paleo Work? There are tons of testimonies, and many fitness professionals who swear by it. But the science is lacking. • All the major studies done on the Paleo Diet (Cordain’s blog): Short term (2-6 weeks) Participant pool <30 people (14-20 average) Common conclusion that the Paleo Diet has “potential” • European Journal of Clinical Nutrition (April 2015): Participants showed some improvement in insulin sensitivity, glucose control, and lipid profiles compared to regular diet participants. • British Journal of Nutrition (November 2014): Paleo diet has potential for preventing obesity and does not demonstrate acute results for improving type 2 diabetes.

28. Paleo Diet Summary • The Paleo diet isn’t all it claims to be: Not eating grains, wheats, and dairy is difficult! Little evidence to support its claims High price tag is a turn off • The Paleo diet is going in the right direction: Unprocessed foods > Processed foods Low salt and sugar  avoid obesity and heart problems Lean meats > fatty meats • Brownie points: Better for the environment if you buy organic or local produce

29. Vegan • The vegan diet restricts all animal products for ethical, environmental, or health reasons. • Veganism is also associated with resistance to animal exploitation and cruelty. • In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3. • Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without counting calories — because its very low fat and high fiber content may make you feel fuller for longer. • Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets. • Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death. • Limiting processed meat may also reduce your risk of Alzheimer's disease and dying from heart disease or cancer. • The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids

31. Questions? Kayce - kbeatty@siue.edu Ioannis - ikatran@siue.edu