Evaluating Popular Diets: Fact From Fiction
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Transcript Evaluating Popular Diets: Fact From Fiction
Sorting Through
The World of Diets:
Real Nutrition for Real Health
Lynn Goldstein, MS, RD, CDN
The Jay Monahan Center for Gastrointestinal Health
Diet Statistics
66.3% of adults over age 20 are overweight or
obese
17% of adolescents age 12-19 are overweight
19% of children age 6-11 are overweight
25% of American men and 45% of American
women are on a diet on any given day
95% of all dieters will regain their lost weight in
1-5 years
American spend over $40 billion on dieting and
diet-related products each year
.
Health Risks
Associated with Obesity
Heart disease/stroke
High blood pressure
Diabetes
Cancer (uterine, gallbladder, ovarian, cervical,
breast, colon, prostate, kidney, esophagus,
stomach, liver and pancreas)
Gallbladder disease/gallstones
Osteoarthritis
Gout
Breathing problems
GERD
Other Nutritional
Risk Factors for Cancer
High intakes of animal fat may increase the risk of
breast, colon, prostate, and pancreas cancers
Increased risk for colon cancer with inactivity,
diets low in fruits and vegetables, and high in red
meat
High intakes of alcohol may increase cancer risk
for mouth, pharynx, larynx, esophagus, liver and
breast
Diets high in sodium may increase risk for
stomach cancer
Smoking can increase your risk for lung and
pancreatic cancer
Overview
Atkins
The Zone
South Beach
The Ornish Diet
Weight Watchers
USDA Food Guide Pyramid
Lynn’s Opinion on the best way to eat
The Zone: Dr. Barry Sears
Goal is to combat insulin resistance and alter
eicosanoid levels – hormonal messengers
Eicosanoids are produced by the body and
influence blood clotting, blood pressure,
immunity, and inflammation
Balance insulin:glucagon ratio. These are
hormones produced by the pancreas that act in
opposing ways to regulate blood sugar levels.
According to Sears when theses are in balance the
body is better able to burn stored calories and
prevent unwanted fat deposition
The Zone Diet
Balance of carbohydrates, proteins, and fats to
keep you in “The Zone”
The Zone means keeping ones blood insulin at a
low and consistent level and this will suppress
appetite and promote fat burning
40% carb, 30% protein, 30% fat, calories are
restricted
The protein to carbohydrate ratio of the diet: 0.75
or 3gm of protein for every 4gm of carb
Control eicosanoids: hormones in the body that
control inflammation, immune system, and
cellular activity. Affected by dietary fat
The Zone Plate
Divide your plate into thirds
1/3 is low fat protein
2/3 are fruits and vegetables
Finally add in a healthy monounsaturated fat
Each meal and snack should contain this balance
The Zone Pyramid: base is vegetables followed by
fruits, low fat proteins, monounsaturated fats and
at the top is grains and starches
The Zone Diet: Pros and Cons
No long term studies to support the theory that the
40-30-30 ratio is necessary or more beneficial
The Zone Diet is ultimately a calorie/portion
controlled diet, can be a very low calorie diet
Can be confusing and complicated to follow
Does emphasize fruits, vegetables, and high fiber
foods
Eliminates grains from the diet
Does encourage exercise
Does encourage multivitamins omega 3 fatty acid
supplements
Does encourage healthy fats and proteins
Atkins Diet: Dr. Robert Atkins
High protein, very high fat and very low
carbohydrate, unrestricted calories
Maintain low insulin levels, which leads to
suppressed appetite, lower food consumption, and
weight loss
Low insulin levels promote increased burning of
fat for fuel and decrease fat storage
Leads to ketosis, burning of fat for fuel
Promotes meat, cheese, eggs, poultry, fats and
limits fruit, vegetables and grains
Atkins Diet
High saturated fat foods are not discouraged
Low fruit and vegetable intake leading to a lack of
key vitamins, minerals, and fiber
Protein/fat take longer to digest and to suppress
hunger leading to lower calorie intake and
therefore weight loss
Does recommend vitamins/mineral supplements
Does not address importance of regular exercise
The Dangers of the Atkins Diet
Harvard study indicates that regular meat
consumption increased colon cancer risk by as
much as 300%
Harvard study indicates that women with the
highest intakes of animal fat had over a 75%
greater risk for developing breast cancer
American Kidney Fund warns that high protein
diets can lead to irreversible kidney damage
This type of diet can also increase your risk for
constipation, diverticulosis, and colon cancer
Diets with high amounts of animal protein cause
calcium loss from bone leading to osteoporosis
and bone fractures
The South Beach Diet:
Dr. Arthur Agatston
Not all carbohydrates are created equal
Emphasizes the right carbs and fats with emphasis
on promoting good health not just weight loss
Main culprits in our diet are highly processed
carbohydrates found in baked goods, breads,
snacks, soft drinks etc., which have been stripped
of their fiber and nutrients
Decrease consumption of simple carbs, insulin
resistance improves, weight decreases, metabolize
carbohydrates properly
Cutting simple carbs also decreases triglyceride
and cholesterol levels
South Beach
Suggests avoiding low fat products because the fat
is replaced with carbohydrate
Recommends healthy monounsaturated fatty acids
such as olive oil
Promotes fruits, vegetables and grains in the final
stage
3 phases to the diet
– Phase I – total elimination of fruit, bread, rice, potatoes,
pasta, sugar, alcohol, and baked goods
– Phase II – after 2 weeks you can begin adding back
some restricted foods but in moderation
– Phase III – less restrictive once the weight has been lost
South Beach: Pros and Cons
Studies have shown and improvement in
cholesterol levels and ratios as well as weight loss
Promotes vegetables, fruits, whole grains, lean
proteins and does not eliminate any food group
Teaches portion control, promotes whole
unprocessed foods, and emphasizes differences
amongst healthy and unhealthy proteins, fats, and
carbohydrates
Promotes regular exercise
Why Do Low-Carb Diets Work?
Water loss = weight loss
Decreased appetite: fat metabolism creates
ketones which can decrease appetite
Increased feeling of fullness: Fat and
Protein take longer to digest
Reduced calories: low carb diets reduce
your overall calorie intake because they
strictly limit the variety of foods you can
eat.
Weight Watchers: Jean Nidetch
Does not tell people what they can or can’t eat
Educate people about food and encourage exercise
Local support groups to help keep people
motivated
Members keep track of the calories they eat in a
form of points
The points allotted are assigned based on your
current weight and weight goal
Foods are assigned point values, stay within your
point range and you loose weight
Weight Watchers
Ultimately a calorie restricted diet
Promotes developing healthy eating habits
Not meant to count points for the rest of
your life
Cost to the plan includes a sign up fee,
$15/meeting, cost of packaged foods
(optional), online service fees
The Ornish Diet:
Dr. Dean Ornish
Author of The Reversal Diet, The Prevention Diet,
and Eat More, Weigh less
Diet plan to reverse/prevent heart disease
Low fat diet/vegetarian diet
10% of calories come from fat, excludes all
animal products (except for eggs and low fat
dairy), nuts, seeds, avocado, chocolate, olives, and
coconuts
Oils are eliminated except a small amount of
canola oil for cooking and oil that supplies omega
3 fatty acids
The Ornish Diet
Prohibits caffeine but allows moderate
intake of alcohol, sugar, and salt
Promotes fruit, vegetables, whole grains,
and high fiber foods
Diet alone is not sufficient to reverse heart
disease and needs to be combined with
exercise, yoga, meditation, stress reduction,
and lifestyle changes
The Ornish Diet: Pros and Cons
AHA recommends a diet with 30% fat and the
average American consumes a diet with 50% fat
Eliminates healthy fats as well as unhealthy fats
Studies show vegetarians have lower rates of
disease
Studies show this approach does work to lower
cholesterol, improve ratios and promote weight
loss
The Ornish Diet: Pros and Cons
Very restrictive and difficult to maintain
Too low in fat and does not provide enough
essential fatty acids
Does promote taking vitamin supplements,
fish oil supplements
Promotes exercise, stress relief and lifestyle
changes
Low fat products tend to be high in sugar
and calories
USDA Food Guide Pyramid
www.mypyramid.gov
Old Food Pyramid
What Are Whole Foods?
Eat foods that are closest to their natural
form
Limit processed foods
Avoid sugar substitutes
Learn to read package labels; Don’t
consume foods if you don’t know what the
ingredients are
Whole Foods
Whole Foods
Exception to the Rule
Professional Dietary
Recommendations
The number one recommendation of the AICR is a
plant based diet
The number one recommendation of the World
Cancer Research Fund is a plant based diet
The number one recommendation of the NCI and
the WHO is eat more fruits and vegetables
The number one recommendation of the ACS is
eat more plant based foods and less meat
Which Plan Is Right?
Include a variety of foods including vegetables,
fruits, grains, lean protein sources including
animal protein, soy, legumes, etc.
Include foods you like to eat
Include foods that are accessible to you
Fit your lifestyle and budget
Include the correct nutrients and calories to help
you loose weight safely
Should encourage regular physical activity
Plan should not make unrealistic promises like
loosing 30 lbs in 30 days
Questions?
Please Consult Your Doctor
Before beginning any new nutritional or
weight loss program, please consult your
doctor
For people with certain health conditions,
some foods discussed in this seminar may
not be appropriate.