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Fast Foods and Popular Diets

Fast Foods and Popular Diets. Why Do People Diet?. To lose weight! Don’t accept that dietary changes are needed Won’t give up the foods they love Can’t keep off the lost weight Won’t five up the foods they love so they keep going back to what they were eating before. Vicious cycle. Diet.

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Fast Foods and Popular Diets

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  1. Fast Foods and Popular Diets

  2. Why Do People Diet? • To lose weight! • Don’t accept that dietary changes are needed • Won’t give up the foods they love • Can’t keep off the lost weight • Won’t five up the foods they love so they keep going back to what they were eating before

  3. Vicious cycle Diet Lose Weight Gain Weight Back Go Off The Diet

  4. What Is A Diet? • Restriction of some food or food group • Directive to eat unusual food groups or food combinations • Change in your current eating habits • Something that may or may not help you lose weight • Something you cannot maintain for ever

  5. Why Do Diets Fail? • Ignore fundamental nutritional rules • Not enough kcals for BMR, to satisfy hunger or appetite, not enough variety to meet nutritional needs • No Exercise • Lose LBM, lower BMR, increase BF • Loss of Motivation • Lack of Patience • Lack of Maintenance Program

  6. Commercial Diets • Effectiveness • Failure rate = 95% • Drop out rate = 95% • 25% keep off only 2/3 of wt lost for 2 years • ½ of what is lost is regained in 6 months • Appeal to your emotions • Remove responsibility • expensive

  7. Types of Diets • Low CHO • Atkins, PPP, Zone, CHO addicts, Perricone, Sugar Busters • Very Low Calorie • Fasting diets for morbidly obese, avg. American diet plan • Formula Diets • Grapefruit, cabbage soup • Low Fat Diets • T-factor, Pritikin, Ornish, Weight Watchers • Commercial Diets • Jenny Craig, Nutrasystem, Diet Center, Quick Wt. Loss

  8. Low Carb Diets • 1800’s • Reduce CHO intake to lose fat • Myth – water is lost, then LBM if kcals are not sufficient • CHO are NEEDED to efficiently metabolize fatty acids for fuel

  9. Water Loss 3-4 gm H2O CHO

  10. When the Carbs Go, Water Goes Too!

  11. The Myth of the Low Carb Diet • If Carbohydrates are the problem • Why didn’t our ancestors have health and weight problems? • Why don’t we stop eating them and lose and then keep off their extra weight?

  12. Premise of Low-Carb Diets: Carbs Make You Fat! • Cut carbs to lose weight! • Carbs raise insulin levels and insulin is “the fat- producing hormone” that converts blood sugar into stored fat and… • Increases appetite • Causes sugar addiction • Causes insulin resistance • Limit carb intake to 20g/day (complex carbs) • Eat as much meat, eggs and cheese, nuts and salad as you want • Never be hungry • Lose weight fast

  13. Bg Levels Go Up = Cells don’t open door OR there is just too much sugar to process Excess Bg stored as fat!

  14. Addiction? -------------------- Body gets tired of always trying to adjust so it raises the bar. Less work for it to do

  15. Research That Started the Myths • Reaven named group of metabolic disorders that accompany IR Syndrome X • He found no causal relationship between IR and obesity • Size and activity level were strongly linked to both

  16. LFHC Diets Can Cause Problems • When PROCESSED, REFINED Carbs are the main component of the diet combined with lack of exercise • Total kcal intake and activity level are the main problems

  17. Fat Free vs Regular? Snackwells = 50 kcals Chips Ahoy = 50 kcals Which Would You Rather Eat?

  18. LFHC Diets and Lipid Values • LFHC = elevated TG, LDL and decrease in HDL • Lowering HDL is not detrimental when TC, LDL and or TG are lowered also

  19. Protein Power Plan • States that over consumption of CHO leads to the development of Insulin Resistance • IR is the underlying cause of Obesity, CVD, HBP and Diabetes • Most overweight individuals started with IR that resulted from CHO intake

  20. Breakfast-Snack- • . 75 c. Complete bran Flakes 2 oz. Pretzels 8 oz. V-8juice • 6 oz. Low-fat (> 1%) milk • Dinner 2/3 cup green beans/1tsp. Light margarine • Snack-1 cup romaine lettuce • Apple 1 T. FF ranch dressing • 12 RF Wheat Thins . 5 cup brown rice. 5 cup carrots • Lunch- Snack- • 1 cup Whole Wheat Pasta Dryers FF frozen Yogurt • . 5 cup marinara sauce • 2/3 cup broccoli • 1 cup romaine lettuce Total kcals = 1486 %Protein = 17 %, • 1 T. FF ranch CHO = 63%, % Fat = 20%

  21. Protein Power Plan Diet • CHO intake restricted • 30 gms, 55 gms phases then CHO intake not to exceed 100 gm/day • Protein prescription based on subject’s fat-free mass and activity level. • Diet focuses on protein and carbohydrate intake rather than total • calories or fat intake • Subjects required to consume at least 25 gms fiber • Subjects advised to engage in aerobic and resistance training • Subjects required to consume at least 2 qts water per day • (before meals) and keep food/exercise log

  22. Example of PPP Diet: • Breakfast1 egg + 1 egg white,scrambled .5 oz. Cheddar cheese .5 oz. Ham 1 slice ironkids bread 3 wheat thinsSnack3/5 c. Broccoli flowerets 2 Tbl. Ranch dressing 1 oz American cheeseLunch2 oz. tuna 1 TBl. Mayo 1 celery stalk 1 slice ironkids bread 1/2 cup strawberries

  23. DinnerCabbage lasagna 1. 5 cup green beansEvening Snack2 cups Sugar free Jello 4 TBL. Lite cool whip • Total Kcal-1225. 91Avg daily %Protein = 23%Avg daily %CHO = 22%Avg daily %Fat = 55%

  24. Mean Body Comp Changes Between Groups • There were no statistically significant changes in body comp variables between groups after the diet intervention

  25. Lipid Results • Significant decreases occurred for all in • TC, TG, LDL, Ratio • HDL rose slightly for PPP but change was not statistically • significant • HDL for LFHF did decrease but other lipid values • decreased significantly as well so ratio of HDL to TC still • remained good.

  26. Actual Caloric Breakdown of the PPP • Subject weighing 158 # with 95# of FFM and a moderately high activity level, requires 57 grams of protein per day • CHO intake is restricted to 55 grams (or 75 before ECC) • 57 x 4 = 228 • 55 x 4 = 220 • Total Calories before fat intake = 448kcals • RMR is 1000 kcal • activity level uses 400 kcal • 1400 kcal/day to maintain wt and lean 1400 – 448 = 952 kcals in fat! ( a stick of butter!)

  27. Comparison of Prescribed Diet to Reported Dietary Intake • Dietary Intake Was a Self-report Measure • LFHF Subjects Consumed Significantly Less Fiber Than Prescribed • PPP subjects consumed • 30% more protein • 50% more fat • 58% less carbohydrate • 30% less fiber • than the LFHF subjects • PPP consumed 44% fat, LFHF consumed 22% fat

  28. Slim Fast • Basic Low Calorie Diet • Removing temptation to eat by substituting food with magic shake 200 kcal per shake X 2 = 400 kcal Add 600 kcals for dinner = 800-1000 kcals per day!

  29. Low Fat Diets • Fit or Fat – Covert Bailey • Pritikin • T-Factor • Ornish • 20/30 Plan – Gabe Mirikin

  30. Slim Fast • Basic Low Calorie Diet • Removing temptation to eat by substituting food with magic shake 200 kcal per shake X 2 = 400 kcal Add 600 kcals for dinner = 800-1000 kcals per day!

  31. Cabbage Soup Diet • Recipe provided for soup and you have two cups per meal • Also allowed some fruit, coffee, milk and lettuce with FF dressing (free foods) • Total kcals for soup = 66/cup • Daily kcals ~860 • Do this for 4 days • Day 5 you add 6 oz of meat • Brings kcals up to about 1000! WOOHOO!

  32. Fat Flush Diet • No science to claim that the liver “needs to be flushed” in order to more efficiently burn fat • Muscle, not the liver burns fat • Mostly a low-kcal diet

  33. Glycemic Index Diet • Steering clear of simple sugars and processed foods is good advice • Combinations of foods can lead to different effects depending on how combined so refraining from eating specific foods is pointless • Chocolate covered peanuts are low glycemic index foods but high in fat/SF

  34. Nutrasystem • Pre-packaged foods to take the planning/pitfalls out of eating • Bland tasting and expensive • Convenient/low kcals (1000/day) • No opportunity to learn about healthy food which makes maintenance hard

  35. Fit for Life • Resurrected from ’80’s (sound familiar?) • Dead Food vs Living Food? • Complicated rules for eating • Fruit/juice only before noon • Protein before noon rots in the stomach? • Fruit not eaten with other foods ever • Protein and starch not eaten together ever

  36. Body for Life • Very motivational pitch is appealing to many • Rigid diet and VERY vigorous exercise plan • Protein OVERLOAD – 46% of kcals BEFORE you add the myoplex shakes • Less cardio more resistance training which is too aggressive for beginning exerciser • 7th day is a FREE day which appeals to many

  37. South Beach • Low Carb Diet • Healthiest of the options • Beginning phase is too strict – skip it • Promotes healthy fats, lean protein, veggies and whole grains • Book is great for menu ideas and recipes • Great convenience foods like cookies with FIBER!

  38. Weight Watchers • Count points • Advocates variety and says no food is “off limits” • Costs to join/attend • There are scientific studies that show it is effective for weight loss

  39. Medicinal Aids • Dexatrim • Chromaslim • Metabolife • Meridia • Fen-Phen/Redux • Xenical

  40. Mild Caloric Restriction Diets • Weight Watchers • TOPS • AHA diet

  41. Problem with Fast Foods • 25% of our meals are eaten outside the home • FF is usually about 50% fat, high in refined CHO and salt and low in FIBER

  42. Extra Calories Needed to Gain 5# in 1 Year • 5# X 3500 kcal = 17,500 kcals extra • 17,500/365 days = 48 kcal/day • 48 kcal = 1 chocolate chip cookie!

  43. Fast Food

  44. What’s Really In Those GOODIES? • Turkey Leg – 1# = 940 kcals but most at the Rodeo are 1.5-2#! • Funnel Cake 3 oz = 260 kcal 14 gm fat • BBQ Brisket = 8 oz 940 kcals 65 gm fat • Sausage on a Stick = 710 kcals 61 gm fat

  45. Restaurant Food -More Details! • Buffalo Wings with Blue Cheese sauce 1,010 • Bloomin’ Onion with sauce 2,000 • Chicken Caesar Salad 660 • Fettuccine Alfredo 1,500 • BK double whopper with cheese 1,020 • Taco Bell Mucho Nachos 1,320 • Cheese Enchilada with beans and rice 980 • Beef Burito with B,R, Guac and sour cream 1,640 • Sirloin Steak dinner 2,030 • Pizza PH stuffed Pepperoni lovers (2 sl) 1,050 • 52 gm fat!

  46. Mall Food • Pretzel 500 • TCBY waffle cone 380 • Haagen-Daazs vanilla 1 scoop 270

  47. Starbucks Kcals Fat • Café mocha with skim milk 240 3 gm • Café mocha with whole milk 430 17 gm • White chocolate mocha, wm, venti 500 29 gm • Cinnamon Scone 530 26 gm • Cholesterol free BB scone 420 15 gm (32%) but no cholesterol!

  48. Other Sweets and Snacks • Cinnabon 670 34 gm • Mrs. Fields DF brownie 420 25 gm • Mrs. Fields CC cookie 250 13 gm • Cheesecake factory 710 49 gm • CF carrot cake 1,560 ? • Popcorn w/butter LG 1,650

  49. Drive Thru and Meal Deals Food Kcals Fat Sat Fat Big Mac 560 30 12 Whopper 700 42 14 Large Fry 520 25 11 McD Caesar, Crispy Chicken Salad 490 32 10 W- Homestyle Ch. Strip Salad 670 45 15 BK W w/ch:lg fry:lg coke 1,590 74 33 BK Shake 21 oz 760 41 29

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