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Fad vs. Fact
Lauren McGill MS, RD, CSSD, LDThe information presented herein is for educational purposes only
and is not intended as medical advice. Please talk with your medical
provider before starting a diet.
How do we navigate the confusion of diet claims?
• “27 Keto Diet Before-And-After Photos That Will Make Your Jaw Drop”- Women’s Health Magazine
• “How one woman used intermittent fasting to lose 65 pounds in six months” – NBC News
• “Woman hospitalized after juice diet goes awry” –Israel National News
What’s the Skinny on Diets?
• "Yo-yo dieting" — where people lose weight and gain it back again — doubles the risk of a heart attack, stroke or death in people who already have significant heart disease (1).
Ketogenic
Juice CleansePaleo
Atkins
South Beach
Whole 30
Baby Food Diet
Cabbage Soup Diet
Blood Type Diet
Ideal Protein
Intermittent Fasting
Low Carbohydrate Diets• Examples:
– Atkins
– Paleolithic Diet (aka “Paleo” Diet)
– Ketogenic Diet
Low Carbohydrate Diets
PROS
• Lose initial weight fast –why?
• Some studies show higher HDL levels and lower TG levels in response to low carb diet
• Most Americans consume too many refined carbohydrates
CONS
• High intensity workouts are difficult
• Ketosis/side effects
• May not be getting enough fiber, fruits/veggies
• Alter gut bacteria
• May increase LDL cholesterol
Intermittent Fasting
• Alternate-day fasting • Whole-day fasting
• Time-restricted feeding
3 pm 7 am
Mon Wed Fri Sun Thurs
National Weight Control Registry
• http://www.nwcr.ws/
• 78% eat breakfast every day.
• 75% weigh themselves at least once a week.
• 62% watch less than 10 hours of TV per week.
• 90% exercise, on average, about 1 hour per day.
Weight Loss & Weight Maintenance
• What works?• Self-monitoring• SMART goals• Intuitive Eating• Focus on health- not weight
References1. Bangalore, S., Fayyad, R., Laskey, R., Demicco, D. A., Messerli, F. H., & Waters, D. D. (2017). Body-Weight
Fluctuations and Outcomes in Coronary Disease. New England Journal of Medicine,376(14), 1332-1340. doi:10.1056/nejmoa1606148
2. Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., … Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9(3), 200–205.
3. Gardner, C. D., Trepanowski, J. F., Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P., . . . King, A. C. (2018). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion. Jama, 319(7), 667. doi:10.1001/jama.2018.0245
4. Diet Review: Intermittent Fasting for Weight Loss. (2018, January 19). Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
5. Trepanowski, J. F., Kroeger, C. M., Barnosky, A., Klempel, M. C., Bhutani, S., Hoddy, K. K., . . . Varady, K. A. (2017). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults. JAMA Internal Medicine, 177(7), 930. doi:10.1001/jamainternmed.2017.0936
6. Tribole, E., & Resch, E. (1996). Intuitive eating: A recovery book for the chronic dieter: Rediscover the pleasures of eating and rebuild your body image. New York: St. Martins Paperbacks.
7. The National Weight Control Registry. (n.d.). Retrieved from http://www.nwcr.ws/
Austin Business Group
on Health
Nutrition & Healthy Eating
fad vs. facts with evidence-based programming and resources
I am Adrien Paczosa, RD, LD, CEDRD-S
iLiveWell Nutrition
Corporate
wellness
Corporate Wellness - What NOT TO DO
- “War on Obesity” but Weights not going down (9)- Correlation not Causation - Dieting linked to weight cycling- Considers only one aspect of health- Contributes to Eating Disorders
Corporate Wellness - What NOT TO DO
Evidence that diets don’t work- Study by Wing/Phelan: 80% of ppl regain weight in 1 year, more at 2nd year
follow up(14)- Meta-Analysis shows 77% weight regain by yr 5 for those who lost weight
Why keep trying weight loss?!
The What-the-Hell Effect
The Scarcity Effect
Irony of Thought
Suppression
The Last Supper
The Forbidden Fruit
Food Dichotomy
Weight Loss Head Games
Let’s redefine Wellness
Redefine WellnessSelf
Compassion
Sleep
Hobbies
Social
Food Time
20
21
AskFor
help
Redefine WellnessHow to strengthen your wellness program:
‐ Start with supportive not shame‐ Not about weight this is about WELLNESS‐ One size doesn't fit all
1. Anderson, J. W., Konz, E. C., Frederich, R. C., & Wood, C. L. (2001). Long-term weight-loss maintenance: a meta-analysis of US studies. The American Journal of Clinical Nutrition, 74(5), 579–84. Retrieved fromhttp://www.ncbi.nlm.nih.gov/pubmed/11684524
2. Bacon, L. (2010). Health at every size the surprising truth about your weight. Dallas: Benbella Books.
3. Bacon, L., & Aphramor, L. (2011). Weight Science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10(1). doi:10.1186/1475-2891-10-69
4. Bacon, L., & Aphramor, L. (2014). Body respect: What conventional health books get wrong, leave out, and just plain fail to understand about weight. Dallas, TX: BenBella Books.
5. Bruce, L. J., & Ricciardelli, L. A. (2016). A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite, 96, 454-472. doi:10.1016/j.appet.2015.10.012
6. Clifford, D., Ozier, A., Bundros, J., Moore, J., Kreiser, A., & Morris, M. N. (2015). Impact of Non-Diet Approaches on Attitudes, Behaviors, and Health Outcomes: A Systematic Review. Journal of Nutrition Education and Behavior, 47(2). doi:10.1016/j.jneb.2014.12.002
7. Dyke, N. V., & Drinkwater, E. J. (2013). Review Article Relationships between intuitive eating and health indicators: Literature review. Public Health Nutrition, 17(08), 1757-1766. doi:10.1017/s1368980013002139
8. Hotchkiss, J. W., & Leyland, A. H. (2010). The relationship between body size and mortality in the linked Scottish Health Surveys: Cross-sectional surveys with follow-up. International Journal of Obesity, 35(6), 838-851. doi:10.1038/ijo.2010.207
9. Salas, X. R. (2015). The ineffectiveness and unintended consequences of the public health war on obesity. Can J Public Health,106(2). doi:10.17269/cjph.106.4757
10. Schaefer, J. T., & Magnuson, A. B. (2014). A Review of Interventions that Promote Eating by Internal Cues. Journal of the Academy of Nutrition and Dietetics, 114(5), 734-760. doi:10.1016/j.jand.2013.12.024
11. Tribole, E., & Resch, E. (2012). Intuitive eating: A revolutionary program that works. New York: St. Martins Griffin.
12. Tylka, T. L., Annunziato, R. A., Burgard, D., Daníelsdóttir, S., Shuman, E., Davis, C., & Calogero, R. M. (2014). The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss. Journal of Obesity, 2014, 1-18. doi:10.1155/2014/983495
13. Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: Effectiveness and associated potential mechanisms. Nutrition Research Reviews,30(02), 272-283. doi:10.1017/s0954422417000154
14. Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. The American Journal of Clinical Nutrition, 82(1 Suppl), 222S– 225S. Retrieved from http://www.nc
