Post on 22-May-2020
Lesson 4
Weight Loss and Fad Diets
Presented by:
Louise Sheehan, Course Educator
MSc Exercise and Nutrition
Diploma in Nutrition – Part I
Lesson 3 Recap
Healthy Eating Guidelines are developed to
help us to make healthy food choices
Guidelines are constantly updated
We should be eating foods from every
food group for good health
Today’s Lesson
You will learn what fad diets are
You will gain knowledge of how to lose weight
healthily
We explore calories and portion sizes
You will increase positive attitude towards a
healthy weight
You will be given Nutrition Challenge 2
Summary
Next Steps
Q & A
Let’s Begin
abnormal or excessive fat accumulation
that may impair health.
Worldwide obesity has
nearly doubled since 1980
Overweight and obesity are the
fifth leading risk for global deaths
Cardiovascular disease
Type 2 Diabetes
Dangers and Prevalence
Overweight and Obesity
Amount of weight you gain since your mid-20s can have serious health implications:
CVD- heart attack, stroke Diabetes Cancer Arthritis Gallstones Asthma Cataracts Infertility Snoring Sleep Apnoea
Most adults aged 18-49 gain 1-2 pounds each year….that
is 20lbs in 10 years! Prevention is key!
Overweight and Obesity
1. Diet- quantity and quality of food2. Genes- genetic pre-disposition to gaining weight easily or carrying
weight around the mid-section3. Physical inactivity- a key element of weight control and health4. Sleep-lack of sleep linked with weight gain5. Quitting smoking- You would have to gain over 40 kilograms above your recommended weight to equal the risk of heart disease posed by smoking.6. Menopause- due to hormone changes, genetic factors and lifestyle7. Medication: steroids, antipsychotic drugs, insulin, contraceptive pill8. Environment9. Emotional issues- stress and comfort eating10. Eating disorders11. Portion sizes
Causes of Weight Gain
Healthy Weight
Decreased risk of
disease
Better quality of
life
More confidenc
e
More energy
Less strain on joints
Reverse or prevent diabetes
Benefits of Weight Loss
Energy Balance
Glucose-used as energyExcess glucose stored as
glycogen in liver and muscleWhen Glycogen stores full-excess energy stored as fat
Fat Storage
Very common and popular
How to lose weight fast
Numerous with claims
Provide a quick fix
Restrictive
Eliminate 1 or more food groups
Fad Diets
• Ketosis is a normal metabolic process
• Lack of carbohydrates= lack of fuel for body
• Fat is burned as a source of fuel- making ketones
• Popular weight loss strategy
• Controls hunger• Helps maintain muscle mass• Kicks in after 3-4 days of eating <50g carbs
• Ketogenic diets helpful in treatment of metabolic syndrome, PCOS, Insulin resistance
• Can be dangerous long-term• Often not followed correctly• Difficult approach for long-term weight loss
What is Ketosis?
Low Carbohydrate Diet
Ketosis - body burns fat stores producing ketones for energy
Causes headaches, tiredness, mood swings
Effective at losing weight, weight
usually regained when normal eating
is resumed
Fad Diets
Hunter-gatherer diet
• Claims to be more in line with cancer prevention guidelines than other low carb diets however specifically allows red meat and excludes grains whereas cancer prevention guidelines promotes grains and limit red meat…in direct conflict
• Claims gatherers didn’t eat grains. Scientific research found evidence they did
• Many people using it as a short-term fix
Fad Diets
Very Low Calorie Diets600 – 800 kcal dailyFormulated meals Powder form, add waterTotal or partial meal replacementProvide vitamins, minerals, trace elements, fatty
acids, proteinCarbohydrate often absent or very lowShort Term: Rapid Weight Loss
3-5Ibs / weekBMI ≥ 30
Long Term: Not advisedWeight Regain
Fad Diets
Increasingly popular in the media 2 days fasting- 75% energy restriction 5 feast days- Mediterranean style
Led to reduced energy intake overall and on unrestricted days
Small, short-term studies-led to weight loss, improved levels of body fat and lower insulin levels
Higher adherence rates than some other diets
Needs longer term studies but promising studies
Fad Diets
• Existing primarily on fruit and veg juices• Little to no solid food• No fixed time period
• Pros
• Kick start weight loss• Great motivator• Excellent provision of vitamins and minerals
• Cons• Doesn’t teach you how to change eating behaviours• Bad for teeth• Often used as a quick fix and weight regained• Nutritional deficiency • High in sugar• Too much juice= no weight loss
Fad Diets
Restrictive Impossible to stick to long-
term
Interfere with your
metabolism
Encourage yoyo dieting
Linked with eating
disorders
Why Diets Don’t Work
If they worked we would not have an obesity crisis Fad diets can lead to yo-yo dieting and eating disorders Stop looking for the quick fix and focus on a lifestyle
change Rapid weight loss can cause you to lose lean body mass
and slow down your metabolism Usually more weight is regained when normal eating is
resumed Fad diets sell!!! They make millions of dollars selling
books and products- it is an industry Listen to sound nutritional advice based on scientific
research Fad diets often based on results of studies which have
small number of participants and for short periods of time
Face The Facts:
The Dangers of Fad Diets
Starving yourself
speeds up weight loss
Fad diets are the best diets for long-term weight loss
Extreme exercise is needed to
lose weight
Foods labelled low fat or
reduced fat are always healthy
Healthy foods are
more expensive
Slimming pills are effective for long-term weight loss
Carbohydrates make you fat
Skipping meals can
help you to lose weight
Diet Myths Unveiled
Healthy Weight Loss
Easy to useHighlights
Eating patterns
PortionsIdentify
problem areas
Track calories
Track You Eating
Highlights:
Emotional Eating Poor Eating
Pattern Poor Food Choice Where
Improvements Can Be Made
Makes You Aware of Your Dietary Habits
Where Excess Calories Are Consumed
Benefits of a Food Diary
Date Day Time Meal Food & Drink Type Quantity
01/01 Monday 08:00
10:00
15:00
Breakfast
Mid-morning
Lunch
Cup of Tea
Weetabix
Sugar
Milk
Fruit scone
Butter
Jam
Cup of Tea
Yoghurt
Apple
Regular
White
Full Fat
Shop Bought
Full Fat
Regular
Regular
Full fat
Granny Smith
300ml
2
1 tablespoon
350ml
Large
2 teaspoons
2 teaspoons
300ml
190g
Medium
Options: Track Calories Track triggers Track weight
What dietary changes do you need to make? Where can you cut calories? Is your diet balanced? How can I cope when I have emotional triggers
How To Keep a Food Diary
Do not need to be long
term
Can be detailed or
vague
Target those hidden calories
Be HONEST!!
Food Diary- Success
To lose 1lb a week you must cut down on your
calorie intake by 500 calories per day
3500 Kcals/week
Introduction to Calories
Awareness of Calories
All food has calories but not all offer you the same nutritional benefits
Some will fill you more than others!
Track Calories: My fitness Pal
Fats 9Kcal/gProtein 4Kcal/g
Carbohydrates 4Kcal/g
Alcohol 7Kcal/g
Not All Calories Are Equal
Use Calories Wisely
Café bought coffeesProcessed foodOil when cookingSpreads and salad dressingsSalads Jarred sauces NutsDried fruitSoft drinksSoups
Hidden fats, sugar and calories!
Read the label!
Hidden Calories
Whole- 386KcalsSemi-skimmed- 269Kcals117Kcals difference
Homemade porridge with banana 130Kcals
Fried breakfast 600-1000Kcals
Homemade chicken salad 200-300Kcals
Shop bought chicken Caesar salad400-800Kcals
Margarine spread thickly on bread >800kcals
Variance in Calories
Calorie Requirements
Learn how to calculate your calorie requirements in lesson 9
Portion Sizes
Figure out how much you are eating
Now compare that to recommended food portions
Pay attention to hunger- stop when you feel satisfied
Use a smaller platePrepare your meals at homeFeeling hungry- increase your
portions of fruit and vegetablesReduce your portions slowlyYour stomach is a muscleCut your food into smaller pieces
Tips to Reduce Portions
Guide to portion Control
Don’t eat on the go
Don’t eat in front of the
TV.
Only eat when hungry
Chew your food well
Eat with others
Be mindful of what you are
eating
Make eating an enjoyable experience
Adopt Healthy Eating Behaviours
Positive focus
Realistic Expectations
Healthy diet plan
Regular exercise
Weight loss
Change your Attitude
Summary
Many people are following fad diets
They can be dangerous to health
Fad diets are not a long-term solution
Healthy eating and exercise are the best way to lose weight
Calorie awareness is important but calorie counting is not
essential
o Now we can start building on healthy lifestyle behaviours
o Attend all of the lessons live to ask Questions in real time and
benefit the most
o We’re here to help, so contact us anytime!
➢Now you know that fad diets are not the answer if you wish to lose weight AND keep it off!
➢Weight loss takes time but is worth the effort
➢If you wish to gain weight you can reverse the principles
➢You can break the diet cycle!
➢Help yourself and others!
Rewards and Benefits
Next Lesson
• The next session “Behaviour Change and SMART goals” On-Demand
We all know what to do….so why don’t we do it? Learn how to overcome your barriers once and for all Learn how to achieve your nutrition and health goals Learn how to set GOALS and achieve them
• Attend all of the lessons LIVE and your knowledge will grow
• Shaw Academy Lifetime Membership Prize during Lesson 7
• Recordings are available within 24 hours
Go to www.shawacademy.com and then the Top Right Corner – Members Area
Q&A
• We begin looking at our behaviours and changing them
once and for all
• You will learn how to change bad habits, how to boost
motivation, how to set goals and achieve your objectives
• You will gain knowledge of why we do what we do and
learn how behaviour and nutrition are inter-linked
• We will be really getting into the core areas
Next Lesson is
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Behaviour Change and SMART Goals
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