Lesson 4

Weight Loss and Fad Diets

Presented by:

Michelle Loughlin Course Educator

Registered Dietitian

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

Nutrition Challenge 1 complete

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 1-2pounds 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 eatingNow compare that to

recommended food portionsPay attention to hunger- stop

when you feel satisfiedUse 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

Aim to eat 2 fruit and 5 veg a day

Tweet us a picture of you meeting your fruit and veg challenge

Or put your photo on Facebook

Everyone who posts or emails a picture will be in with a chance of winning FREE Nutrition Software

Inspire us…how do you reach your daily quota??

We tweet under the handle @shawacademyM @shawacademy

#shawnutritionchallenge

Start practising what you have learned

Nutrition Challenge 2

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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