Weighing in: Popular Weight Loss Plans

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Weighing in Popular Weight Loss Plans

• The Good, Bad, and the Dangerous!
• Annie Bell, MS, RD, LD

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WEIGHT MANAGEMENT What we know as of now

• Many factors involved in being overweight
• No universal solution to long term weight
  management
• No one nutrient or aspect of a persons diet
  bears sole responsibility for weight gain, loss,
  or maintenance
• More research is needed

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WEIGHT MANAGEMENT What we know as of now
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Tell me what YOU want!

• Atkins
• South Beach
• The Zone
• 5-Factor
• Alli
• Abs

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The Atkins Diet
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Atkins Diet Claims/Theory

• Low carb diet promotes weight loss
• Carbs cause weight gain and fat gain because they
  cause a rise in insulin levels.
• Rise in insulin levels lead to more fat storage
• Focuses on eating high protein with use of
  vitamin and mineral supplements

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Atkins - New Diet Revolution

• Same as diet from the 70s but maintenance plan
  more liberal
• More promotion of low-carb bars and Atkins
  Nutritionals products
• Written by traditionally trained medical doctor

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What Atkins wanted us to believe
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Atkins Basics 4 Phases

• PHASE 1 INDUCTION PHASE
• 2 weeks
• No more than 20g of carb/day no fruit, bread,
  grains, starchy vegetables, or dairy other than
  cheese, cream or butter
• TRANSLATION
• No easy sources of calcium, vitamin D, no whole
  grain products and phytochemicals
• Dr. Atkins supplement contains to calcium and
  very little vitamin D

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Atkins Basics 4 Phases

• PHASE 2 ONGOING WEIGHT LOSS
• Up to 60g carb per day, limit of 35-40
  recommended for most
• Your rate of weight loss is generally
  proportional to your exclusion of
  carbohydratessome have to limit carbs to 15g/day
  to keep losing

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Sample OWL Menu

• BKFST
• 1 egg
• 2 oz smoked salmon
• 2 tbsp cream cheese
• Decaf coffee/tea
• 2 tbsp half half
• 4 oz V8
• LUNCH
• 5 oz patty w/cheese bacon
• 1c tossed greens
• 1 tbsp creamy dressing

• DINNER
• 6 oz poached salmon
• 2 tbsp holl sauce
• 2/3 c steamed broccoli
• ½ c strawberries w/ ¼ c cream
• SNACKS
• 1 oz cheese
• 4 wheat thins
• 1 oz roasted nuts

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Sample OWL Menu Nutrient Analysis

• 285 of daily value for saturated fat
• 217 of daily limit for cholesterol
• Less than 2/3 of daily value for
• thiamin
• folate
• iodine
• magnesium
• potassium
• zinc

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Atkins Basics 4 Phases

• PHASE 3 PRE-MAINTENANCE
• 2-3 months
• To be followed when you have only 5-10 more
  pounds to lose
• One deviation from prescribed menu per week

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Atkins Basics 4 Phases

• PHASE 4 MAINTENANCE
• Used once goal weight is reached
• 90g of carb per day allowed, but a typical
  person may find he must stay between
  40-60g/day in order to not gain weight

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Sample Maintenance Menu

• BKFST
• 1 egg
• 2 sl Canadian bacon
• ½ grapefruit
• Decaf coffee/tea
• 2 tbsp half half
• LUNCH
• ½ c lobster w/2 tbsp mayo
• ½ avocado
• Salad 2c greens, ¼ c orange, 2 tbsp creamy drsg
• 1 sl diet whole wheat bread

• DINNER
• 6 oz breaded pork chop
• ¼ unsweetened applesauce
• ½ c sauteed greens
• ½ c berries w/ 2 tbsp unsweetened whipped cream
• SNACKS
• 1 oz cheese
• 1 oz wasa crisp
• 1 hard boiled egg
• 1c zucchini w/ ¼ c salad dressing

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Sample Maintenance Menu Nutrient Analysis

• High in saturated fat
• High in cholesterol
• Not extremely low in vitamins and minerals, but
  could be if carbs went down to 60g
• Always just a few pounds from going back to 20g
  limit

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Atkins Diet Does it Work?
It DOES work for many for the short term
Why?

• Many dont feel deprived allowed to eat foods
  considered forbidden on traditional diets
• Cutting out whole food groups usually causes a
  drop in total calories consumed
• Early, rapid weight loss mostly water
• High protein contributing to satiety

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Atkins Diet Pros and Cons

• CONS
• Long term safety not established
• Too much red meat associated with increased risk
  of prostate or colon cancer
• Lack of fiber, fruit, and veggies may raise risk
  of heart disease, cancer, stroke, diverticulosis,
  and constipation

• PROS
• Includes maintenance plan not a diet that is
  started/stopped
• Quick weight loss at beginning is motivating
  for some
• Exercise is mandated

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Atkins Diet Pros and Cons (cont)

• CONS
• May cause damage to liver and kidneys
• Hard to follow long term
• Diet and recommended supplements can be expensive

• PROS
• Ketosis probably not dangerous
• Good advice to avoid high sugar and highly
  processed foods and beverages as well as alcohol
  and caffeine.

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Atkins Diet
BOTTOM LINE

• DONT DO IT!!!
• Dont risk your health!

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The South Beach Diet
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South Beach Claims/Theory

• Written by cardiologist, Arthur Agatson
• Obesity theory simple the faster sugars and
  starches you eat are processed and absorbed into
  your blood stream, the fatter you get
• Switching to slow sugar stops insulin
  resistance, cures cravings, and causes weight loss

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South Beach Claims/Theory

• Faulty science Agatson theory is flawed!!!

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South Beach Basics

• Phase I 2 wk strict period many foods
  avoided (fruit, bread, dairy, other starches)
• Wt loss averages 8-13 pounds (water?)

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South Beach Basics

• Phase 2 low glycemic index carbs are allowed
  back in along with high fiber breads and
  starches and low fat dairy.
• Weight loss averages 1-2/week
• Lasts as long as person wants to lose weight

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South Beach Basics

• Phase 3 weight maintenance more flexibility
• Life long program w/flexibility
• Permits people to pick and choose indulgences
  occasionally
• Recommends healthy fats these recommendations
  based on research

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South Beach Inconsistencies

• Recommends whole grain buns, but white bun is
  lower on gi list
• No calorie counts, measuring but p 28 I
  recommend counting out 15 almonds or cashews
  all recipes tell how many servings and calories
• Phase 2 no bananas, but dessert
  recommendation for this phase includes banana in
  SF chocolate sauce

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South Beach Inaccuracies

• Whole-wheat bread is not whole grain (wrong.)
• Pulp in juice is a source of fiber (wrong again!)
• Couscous is a whole grain (Sorry Charlie!)
• Watermelon is full of sugar, cantaloupe is not
  (Whatever!)
• Scientifically studied and proven effective
  (not really)

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South Beach Diet Does it Work?

• IT CAN!!!
• Why?
• B/c the included menus are 1200-1600 calories per
  day
• Early, rapid weight loss mostly water

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South Beach Pros and Cons

• PROS
• Includes good information heart-healthy fats
• Maintenance plan is fairly liberal
• Foods/menus are tasty
• In general, the diet is good for you
• Other than 1st phase, weight loss is slow and
  graudal

• CONS
• Basic premise of the book is flawed
• It contains some nutritional inaccuracies and
  inconsistencies
• Some menus are low in calcium and other essential
  nutrients

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South Beach Diet

• BOTTOM LINE
• PERHAPS WORTH A TRY its a healthy diet with
  reduced calories menus
• (but do you need a 300 pg book to tell you that
  less bread, salad instead of fries, and diet soda
  instead of regular will help you with your weight
  loss efforts???)

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The Zone 40/30/30
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The Zone Claims/Theory

• 40 calories from carb, 30 from protein, and 30
  fat
• Correct mixture of carbs, protein and fat keeps
  you trim and healthy by controlling eicosanoids
  and lowering insulin
• Choose favorable foods in each group (i.e.
  favorable proteins fish, chicken, turkey vs.
  unfavorable organ meats, red meat)

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The Zone Claims/Theory
Entering the zone helps prevent/cure/treat

• Overweight
• Hypo/hyperthyroid
• Asthma
• Allergies
• Pms
• Symptoms of HIV

• Chronic fatigue
• Depression
• Cancer
• Heart disease
• Cancer
• Symptoms of MS

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The Zone Diet Does it Work?

• Many claims and anecdotes that it does
• However
• No published evidence in peer-reviewed medical
  journals

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The Zone Pros and Cons

• CONS
• No references, scientific proof
• Complicated counting/measuring makes compliance
  difficult
• Unlikely that ratio of carbs/pro/fat can cure
  virtually every human disorder.

• PROS
• Mostly good, healthy foods

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The Zone

• BOTTOM LINE
• NOT LIKELY TO HURT YOU - but hard to follow

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The 5-Factor Diet
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5-Factor Claims/Theory

• This diet has shaped some of Hollywoods hottest
  celebrities and it will do the same for you
• Reduces hunger and feelings of deprivation

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5-Factor Claims/Theory

• Diet based on number 5
• Eat 5 times/day
• Recipes w/5 or less ingredients 5 minutes to
  make
• Exercise 5 days/week, 5 different exercises
• 5 week plan

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5 Factor Pros and Cons

• CONS
• Presented as 5 wk plan but lifelong plan would
  work
• 5 gimmicky but works
• Page after page of celebrity quotes makes the
  book seem gimmicky and less credible

• PROS
• Simple healthy message eat a variety of foods
  in appropriate amounts
• Includes plenty of fiber, low-fat protein, low
  fat dairy suggestions
• Goes along with other advice provided by health
  experts
• Includes information on exercise

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5-Factor

• BOTTOM LINE
• WORTH A TRY!

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The alli Diet Plan
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Alli Claims/Theory

• Eating plan that works in tandem with alli, the
  only FDA approved, OTC, wt loss aid
• The diet plan will help you lose weight faster
  than taking the alli pill alone

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Alli Basics

• 3 phases specific number of calories and fat
  each day.
• Calories remain the same, amount of fat increases
• Alli capsules taken w/meals that contain fat no
  more than 3 pills per day
• Beware of treatment effects if you eat more
  than the recommended amount of fat.
• Daily multivitamin at bedtime

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Alli Pros and Cons

• CONS
• Low protein, high carb snacks may not prevent
  hunger adequately
• Sample meals are low in fiber
• Focuses too much on low-fat not enough attention
  to other aspects of healthy eating

• PROS
• Accompanies medication weight control requires
  more than just a pill
• Includes easy to follow fitness program
  w/pictures
• Includes calorie charts and menus, no cook menus,
  recipe substitutions, snacking ideas, eating out
  options and 30 min or less recipes

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Alli

• BOTTOM LINE
• PROBABLY NOT WORTH IT
• COULD BE HARMFUL

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The ABS Diet
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Abs Diet Claims/Theory

• Targeted at males
• 6 wk plan will flatten your stomach, help you
  live longer and improve your sex life
• Diet plan to flatten stomach necessary b/c xs fat
  around abdomen associated with increased disease
  risk

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Abs Diet Basics

• 12 power foods include
• Almonds (nuts) beans/legumes
• Spinach (greens) lf/ff dairy
• Oatmeal eggs
• Tky (lean meat) pb
• Olive oil whole grains
• Extra protein (whey) raspberries

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Abs Diet Pros and Cons

• CONS
• Only a few recipes and 1 wk sample menu
• A specific food or diet or exercise cant target
  weight loss in a specific area

• PROS
• No nutrient deficiencies noted
• Actually high fiber version of FGP
• Includes exercise advice
• 50 carb, 20 pro, 30 fat total calories 1700

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Abs Diet

• BOTTOM LINE
• COULD BE HELPFUL FOR THOSE ATTEMPTING A
  MASCULINE way to improve their diet

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How to Stay 100 Fad Free

• BEWARE IF THE DIET PLAN
• Promises a quick fix
• Requires you to stop eating certain foods, food
  groups or products
• Relies on a single study as its basis
• Contradicts recommendations of reputable health
  organizations
• Identifies good and bad foods

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How to Stay 100 Fad Free

• BEWARE IF THE DIET PLAN
• Sounds too good to be true
• Advice made to help sell a product
• Advice based on studies published w/out peer
  review
• Simplistic conclusions drawn from a complex study

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How to Stay 100 Fad Free

• Remember Rome wasnt built in a day
• If it sounds too good to be true, it probably is
• Moderation isnt deprivation
• Focus on overall health

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Parting diet tip

• When I buy cookies I eat just four and throw the
  rest away. 
• But first I spray them with Raid so I won't dig
  them out of the garbage later. 
• Be careful, though, because that Raid really
  doesn't taste that bad. 

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And one more from the well-known food
expert.Miss Piggy

• Never eat more than you can lift!