Diets and Energy
We are Getting FAT

With over half of
the American
population being
overweight, the
diet craze has
swept the nation.
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.
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.
Glycemic Index


LOW GLYCEMIC INDEX
FOODS
(choose most often )

Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
Oatmeal (slow cook oats)
All-Bran™
Converted or Parboiled rice
Pumpernickel bread
Firm pasta
Lentils/kidney/baked beans
Chick peas

HIGH GLYCEMIC INDEX
FOODS
(choose less often)
Watermelon
Instant mashed potatoes
Baked white potato
Instant rice
Corn Flakes™
Rice Krispies™
Cheerios™
Bagel, white
Soda crackers
Jellybeans
French fries
Ice cream
Table sugar (sucrose)
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)
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.
Doesn’t comply with American Heart
Association guidelines for a healthy heart.
Food Choices on Atkins



Do Eat: Red meat, eggs, cheese, butter,
nuts.
Don’t 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.
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.
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.
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”.
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.
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).
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.
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.”
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.
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.
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 shouldn’t be
eating,
Through fundamentally sound eating, weight is lost.
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.
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.
At the end of the day

Do Diets Really Work?


YES! All diets work
They stop people from
eating so much
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.
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 won’t 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.

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
Florida becomes first state to
ban Fen-Phen use
Diet Medicines

Xenical (orlistat)


Unlike other weightloss medicines, orlistat
works by keeping your
body from digesting
some of the fat that
you eat.
It is not without side
effects - infrequent.
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.
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!
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
Roux-en-Y Gastric Bypass
Surgery

Lose in 2 ways


1. People can’t eat as
much – smaller
stomach
2. Malabsorption
because of less of the
duodenum.

Man Who Weighed
1,000 Pounds
Down to 400
By Associated Press
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
Brandon




Brandon lost 83
pounds in 3
months
Surgery date:
10/28/04
Beginning weight:
420
Current weight: 250
Carli
Angie