Weight Loss Dieting

1. Weight Loss Dieting Eric Perez Performance Athletes & Adults

2. It’s the practice of eating food to decrease, maintain, or increase body weight. • Often combined with exercising to lose weight. What is dieting?

3. Majority of people who diet regain either all or more of their previous weight back. • There are 4 types of weight loss diets: low-fat, low-carb, low-calorie, and very low-calorie. What is dieting cont.

4. Low Fat Diet Consists of consuming little trans fat and saturated fat. Designed to reduce heart disease risk and lower cholesterol. Diet consists of eating lean protein and veggies.

5. Unsaturated fats are unhealthy? FICTION They improve cholesterol levels and control blood sugar levels. Dietary fat good for health? FACT • Fats supply energy and fatty acids along with fat-soluble vitamins. Fact or Fiction

6. Relatively high in fats. • Low-Carbohydrates • Ketogenic • Ketogenic Carbohydrate intake restriction to produce Ketosis. Low-Carbohydrate Diet

7. Low-Carbohydrate Diet Cont. Suggested foods easily digestible carbs are substituted higher percentage fats Ex. Atkins & Protein Power

8. Produce 500-100 calories per day. • Avg. weight loss is 1-2lbs. Per week. • Ex. Dash Diet & Weight Watchers Low-Calorie Diet

9. Are low calorie diets safe? FACT Can improve diabetes, high blood pressure, and high cholesterol. Fact or Fiction

10. Provide 200-800 calories per day. • Protein intake is maintained but calories from fat and carbs are limited. • Avg. weight loss is 3-5lbs. • Mostly consists of liquid meals. Very Low Calorie Diet

11. Mushrooms • Eggs • Apples • Low calorie desserts • Soup • Oat meal • Hot chile peppers • Almonds 8 foods for weight loss

12. Prepare for success • Moderation • How you eat • More fruits and vegetables 8 eating tips for weight loss

13. Healthy carbs and whole grains • Avoid unhealthy fats • Protein, protein, and more protein • Calcium for strong bones 8 eating tips for weight loss cont.

14. Plan by using small gradual steps. • Simplify use color, variety, and freshness. Not numbers. • Change over time, its not going to happen over night. Prepare for success

15. Moderation Balance • Small portions use smaller plates. • Don’t consider foods “off limits”, you will begin to crave them. Moderation

16. Eat with others, enables to model healthy eating habits Avoid eating at night, give your digestive system a break! How you eat

17. Eat a variety of fruits and vegetables of different colors. • Deep colored fruits more vitamins, minerals, and antioxidants. Eat more fruits and vegetables

18. Healthy carbs are digested slower, keeping you full longer along with you blood sugar and insulin levels. • Unhealthy carbs digest quickly creating spikes in blood sugar levels. Eat more healthy carbs and vitamins

19. Healthy fats fuels the brain, heart, cells, hair, skin, and nails. • Healthy fats are rich in omega-3 • Can improve your mood, cardiovascular disease, and prevent dementia. Avoid unhealthy fats

20. Down size the amount of protein you consume. Focus on equal servings. • Try to eat good sources of protein such as fish, chicken, or turkey. Protein, protein, and more protein

21. Key nutrient to keep the body strong and going. • Recommended levels are 1000mg per day. • Good sources of calcium: dairy, vegetables, and beans. Calcium for strong bones

22. http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/8_secret_weapon_foods_for_weight_loss?page=7http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/8_secret_weapon_foods_for_weight_loss?page=7 • http://en.wikipedia.org/wiki/Dieting#Low-fat_diets • http://www.helpguide.org/life/healthy_eating_diet.htm • http://health.usnews.com/best-diet/low-fat-diets • http://rfoweightloss.med.ucla.edu/body.cfm?id=32 • http://www.webmd.com/diet/low-calorie-diets References