Diets and Energy

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Diets and Energy
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We are Getting FAT

• With over half of the American population being
  overweight, the diet craze has swept the nation.

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Glycemic Index

• Not all carbohydrate foods are created equal
• The glycemic index or GI describes this
  difference by ranking carbohydrates according to
  their effect on our blood glucose levels.

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Glycemic Index

• Choosing low GI carbs - the ones that produce
  only small fluctuations in our blood glucose -
• is the secret to long-term health reducing your
  risk of heart disease and diabetes and is the key
  to sustainable weight loss.

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Glycemic Index

• HIGH GLYCEMIC INDEX FOODS (choose less often)
• WatermelonInstant mashed potatoesBaked white
  potatoInstant riceCorn FlakesRice
  KrispiesCheeriosBagel, whiteSoda
  crackersJellybeansFrench friesIce creamTable
  sugar (sucrose)

• LOW GLYCEMIC INDEX FOODS
• (choose most often )
• Skim milkPlain YogurtSoy beverageApple/plum/ora
  ngeSweet potatoOat bran breadOatmeal (slow
  cook oats)All-BranConverted or Parboiled
  ricePumpernickel breadFirm pastaLentils/kidney/
  baked beansChick peas

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Common Diets

• The Atkins Diet (Low Carb / High Fat)
• The South Beach Diet (Good Carb / Fat)
• Slim Fast (Meal Replacements)
• The Zone Diet (Balanced Diet)
• Weight Watchers (Low Calorie / Low Fat)

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Atkins Diet (Low Carb / High Protein/Fat)

• Advantages
• Ability to eat food normally disallowed on
  Low-Fat diets (i.e. Meat, Cream, Cheese.)
• Disadvantages
• Vegetarian Unfriendly.
• Low amounts of dietary fiber (found in complex
  carbohydrates) can contribute to constipation or
  diarrhea.
• Doesnt comply with American Heart Association
  guidelines for a healthy heart.

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Food Choices on Atkins

• Do Eat Red meat, eggs, cheese, butter, nuts.
• Dont Eat Potatoes, rice, pasta, bread, sweets,
  alcohol and caffeine.
• The Atkins diet also holds a heavy emphasis on
  nutritional supplements and exercise, as well as
  regular testing to monitor levels of cholesterol,
  blood pressure and triglycerides.

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South Beach Diet(Good Carb / Good Fat)

• What is it?
• A diet that emphasizes eating only the right fats
  and the right carbohydrates after going through 3
  phases The best of both worlds.
• How does it work?
• Complex carbohydrates are slow in releasing sugar
  to the bloodstream, thus leaving you feeling
  satisfied and energetic for longer periods of
  time.

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South Beach Diet(Good Carb / Good Fat)

• Advantages
• Based on the Glycemic Index, which most
  nutritionists consider a valid tool in composing
  a diet plan.
• Gradual weight loss after Phase 1. A plan
  intended to be used for life.
• Takes heart health into consideration.
• Disadvantages
• Phase 1 of 3 call for drastic carbohydrate
  restriction, causing high dropout rates and a
  serious test of willpower.
• Promises of losing 8-13 Lbs. in the first two
  weeks is unhealthy, and is likely to be regained
  once Phase 1 ends and less restrictive eating
  continues.

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South Beach Food Choices

• The South Beach Diet relies on the Glycemic
  Index. After phase 1, the diet calls for foods
  low on the Glycemic Index contain complex
  carbohydrates. The following foods are
  recommended
• Lean meat, chicken, fish, eggs, low-fat cheese,
  some nuts and olive oil the good fats.

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Slim Fast(Meal Replacements)

• What is it?
• Drinking two shakes a day to replace two meals,
  followed by one regular meal.
• How does it work?
• Creating a calorie deficit by reducing calorie
  intake to nearly 1200 kcal's per day.

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Slim Fast(Meal Replacements)

• Advantages
• Quick and convenient.
• Drinks designed to make you feel full.
• Flexible, hardly any dietary restrictions.
• Disadvantages
• Not necessarily great-tasting.
• Hard to stick with. Repetitive.
• Low on Protein (encourages muscle loss most
  weight loss will come from muscle).

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Slim Fast Food Options

• Slim Fast emphasizes a sensible dinner to go
  along with one replaced meal of a shake.
• Slim Fast allows for only 1200 calories a day.
  This is very dangerous, and this diet is not
  recommended.
• No foods are forbidden - but the following are
  recommended
• Lean meat such as poultry or fish
• Vegetables
• Fruits
• Legumes such as potatoes.

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The Zone Diet (Balanced Ratios)

• What is it?
• A diet containing 40 carbohydrates, 30
  proteins, and 30 fats lowers insulin levels and
  controls hunger.
• How does it work?
• Using a 40-30-30 ratio, the goal is to find the
  zone where life in general is just better. The
  natural buzz.

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The Zone Diet (Balanced Ratios)

• Advantages
• Non-Restrictive in food choices.
• If you find the zone, weight loss occurs
  gradually and life in general is better.
• Balances insulin and glucagon.
• Disadvantages
• Hard to calculate and find the zone.
• May not suit the energy needs of a typical
  college student.

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Food Choices on The Zone Diet

• Fairly non-restrictive. However, the daily
  caloric intake for this diet is determined by
  your protein requirements - which can lead to
  incredibly low daily caloric intake.

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Weight Watchers(Low Calorie / Low Fat)

• What is it?
• Weight Watchers is a sustainable (2 pounds per
  week) diet based on changing eating habits with a
  life-long goal of nutritious eating.
• How does it work?
• Weight Watchers depends on a support system for
  their dieters.
• Dieters are guided through a point system that
  helps them determine what they should or
  shouldnt be eating,
• Through fundamentally sound eating, weight is
  lost.

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Weight Watchers(Low Calorie / Low Fat)

• Advantages
• Ongoing support and advice.
• Steady, long-term weight loss.
• Disadvantages
• Cost of classes (10-15 per class, plus other
  fees).
• Point/Calorie system does not take into account
  other nutritional considerations.
• The group meetings can be daunting or threatening
  to some.

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Food Choices on Weight Watchers

• All major food groups included.
• Weight watchers offers a wide variety of food
  groups so cravings tend to be less of an issue
  than with other diets.
• Good for Vegetarians.

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At the end of the day

• Do Diets Really Work?
• YES! All diets work
• They stop people from eating so much

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At the end of the day

• Pick a diet that best suits your goals, and go in
  with a realistic frame of mind.
• What will determine weight loss is the ratio of
  calories intake vs. calories burned.

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Other Diet Tips

• When following a diet, allow cheat meals at
  least once a week as to prevent dropout. What
  matters at the end of the week is if more
  calories come in than are used A surplus one day
  wont kill you!
• Examine the reasons for overeating To clean your
  plate? Stressed? Angry?
• Do not eat until full - sometimes the best
  exercise is pushing yourself away from a plate.
• Do not forget the importance of water and a
  multivitamin.

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Diet Medicines

• In the fall of 1997, fenfluramine (the fen half
  of the popular fen-phen drug combination) and

• Redux (dexfenfluramine) were recalled after the
  drugs were linked to potentially fatal heart
  valve abnormalities

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Florida becomes first state to ban Fen-Phen use
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Diet Medicines

• Xenical (orlistat)
• Unlike other weight-loss medicines, orlistat
  works by keeping your body from digesting some of
  the fat that you eat.
• It is not without side effects - infrequent.

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Diet Medicines

• Meridia (sibutramine)
• Meridia is a class of drug known as a serotonin
  and norepinephrine re-uptake inhibitors. 
  Serotonin is a chemical released in the brain
  after you have eaten a meal, which makes you feel
  full.

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Diet Medicines

• Tenuate (diethylpropion)
• Tenuate is a similar to an amphetamine. Tenuate
  stimulates the central nervous system (nerves and
  brain), which increases your heart rate and blood
  pressure and decreases your appetite
• It is addicting!

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Diet Medicines

• Ephedra, ephedrine or caffeine
• Although some weight-loss supplements containing
  ephedra, ephedrine or caffeine are available
  without a prescription, it is not known whether
  these drugs are safe. Such supplements have been
  linked to reports of heart attack, seizure,
  stroke and death

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Roux-en-Y Gastric Bypass Surgery
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• Lose in 2 ways
• 1. People cant eat as much smaller stomach
• 2. Malabsorption because of less of the duodenum.

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• Man Who Weighed 1,000 Pounds Down to 400
• By Associated Press

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• SIOUX FALLS, S.D.
• Patrick Deuel, who once weighed more than 1,000
  pounds, has lost another 81 pounds in a surgery
  that removed a mass of fat and skin hanging from
  his midsection
• With the surgery, Deuel now weighs about 400
  pounds
• With the surgery, Deuel now weighs about 400
  pounds

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Brandon

• Brandon lost 83 pounds in 3 months
• Surgery date 10/28/04
• Beginning weight 420
• Current weight 250

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Carli
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Angie
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