Fad Diet or Bad Diet? Diet Statistics • According to a recent survey, 64% of women desire to lose weight, and 48% of men • An estimated 45 million Americans go on a diet each year • Americans spend $33 billion each year on weight loss products References: https://www.bmc.org/nutrition-and-weight-management/weight-management https://www.bmc.org/nutrition-and-weight-management/weight-management Yet, here’s what our nation has to show for dieting: Over TWO-THIRDS of adults in the US 20 years and over are overweight or obese. All (Men and Women) Men Women Overweight or Obese 70.2% 73.7% 66.9% Overweight 32.5% 38.7% 26.5% Obesity (including extreme obesity) 37.7% 35% 40.4% Extreme Obesity 7.7% 5.5% 9.9% Estimated (Age-Adjusted) Percentage of US Adults with Overweight and Obesity by Sex 2013–2014 NHANES Data Reference: https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity Diet Cycling Reference: Understanding Nutrition, 8th ed. What are Fad Diets? • Weight loss plan or aid that promises quick, dramatic results, that often lead to quick weight re-gain • Often involves only short-term dietary changes • Can lead to nutritional deficiencies • Typically very low calorie • Not sustainable for long periods of time Reference: https://www.aafp.org/news/obesity/20100517fad-diets.html Types of Fad Diets • Low Carbohydrate, High Fat diets: Atkins Diet, Ketogenic Diet, Paleo Diet • Magic Foods: Cabbage Soup Diet, Raw Food Diet • Liquid Diets Atkins Diet What Is It? A popular low carbohydrate eating plan that restricts carbohydrates (carbs) while promoting fat and protein intake Claims Can lose up 15 pounds in the first 2 weeks of phase 1 Exercise isn’t vital for weight loss How It Works Requires carbohydrate tracking using a system called “net carbs” Phase 1: Induction – cut out almost all carbs Phase 2: Balancing – eat minimum of 12-15 grams of net carbs Phase 3: Pre-maintenance – gradually increase Phase 4: Lifetime maintenance Reference: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485 Atkins Diet Risks and Downfalls Cutting carbs in the early phase can result in some side effects: • Headache, Dizziness, Weakness, Fatigue, Constipation • May result in nutritional deficiencies or insufficient fiber, which can lead to constipation, diarrhea, or nausea • May also result in ketosis The Research •No more effective for weight loss than standard weight loss diets •Most people regain all weight lost •No major studies to show whether claimed benefits hold up for long term or increase longevity. Reference: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485 Ketogenic Diet for Weight Loss What Is It? Eating plan that minimizes carb intake & increases fat intake to promote use of fat as form of energy How It Works • By eating very low carb, the body is deprived of glucose which results in depleted stored glucose, decreased insulin, and the use of fat as primary fuel • Reduction in carbs puts the body in a metabolic state called ketosis Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ Ketogenic Diet for Weight Loss Risks and Downfalls Possible symptoms of extreme carb restriction: • Hunger, Fatigue, Low Mood, Irritability, Constipation, Headaches, Brain “fog” • Limited variety of foods • Increased risk of kidney stones and osteoporosis • Increased blood levels of uric acid • Possible nutrient deficiencies The Research • Shown to produce beneficial metabolic changes in the short-term BUT most of studies have a small number of participants, were short term (12 weeks or less), and did not include control groups • Theories have not been consistently shown in research • Available research on keto diet for weight loss is still limited Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ Paleo Diet What Is It? • Eating plan that promotes eating the way humans ate during the Paleolithic era more than 2 million years ago How It Works • Consists of lean meats, fish, fruits, vegetables, nuts and seeds • Emphasis on low glycemic index fruits and vegetables • High in protein, moderate in fat (mainly unsaturated), low to moderate in carb, high in fiber, and low in sodium and refined sugars Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/ Paleo Diet Risks and Downfalls • Meal planning • Higher cost • Excluding foods • Health concerns of higher meat intake The Research • Greater short term benefits than diets based on national nutrition guidelines BUT these trials were short term and small number of participants • More high quality studies greater than one year are needed to show a direct health benefits Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/ Counting Macronutrients • Three main macronutrients: carbohydrates, proteins, and fats • Research is largely inconclusive • May be some benefits to a macronutrient dietary approach • BUT while a particular diet may result in weight loss for one person, it may not be effective for another person Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/ Gluten-Free Diet for Weight Loss What Is It? Eating plan that eliminates all foods containing or contaminating gluten How It Works • Gluten is found in wheat, oats, rye, and barley; in sauces; and as additives or fillers • When first going gluten-free, one may feel better and even lose some weight by eliminating favorite products that are low in nutrients and high in calorie Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/gluten-free-diet-weight-loss/ Gluten-Free Diet for Weight Loss Risks and Downfalls • Idea of gluten-free as “healthy” may lead to increased intake, promoting weight gain • Overreliance on processed gluten-free products may lead to decreased intake of certain nutrients (like fiber and B vitamins) Research • No research that examines the diet’s effect on weight loss alone or for general health benefits • Gluten-free diet for celiac disease or those who consuming a diet low in gluten: • May promote certain nutrient deficiencies • May increase risk of some chronic diseases • May actually promote weight gain Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/gluten-free-diet-weight-loss/ Magic Foods What Is It? Eating plans that claim eating particular foods or combinations of foods will cause rapid fat burning and weight loss How It Works Weight loss is due to the special combination of ingredients provided by the diet, the enzymes in these foods, or the chemical reactions that form, or because of the elimination of “toxins” from the body Reference: https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf Magic Foods Risks and Downfalls • Depending on the diet, there may be protein, vitamin, and mineral deficiencies • Gastrointestinal issues • Weak or tired • Weight re-gain once diet stopped Research There's no scientific evidence that any one foods used in these diets or combinations of foods facilitate fat burning in the body Reference: https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf Liquid Diets What Is It? Eating plan that requires one, most, or all of daily calories from liquids, rather than solid foods How It Works Replacing one or more regular meal with a meal replacement drink or juice will reduce overall daily caloric intake Reference: https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf Liquid Diets Risks and Downfalls • Fatigue, Dizziness, Hair loss, Gallstones, Cold intolerance, Electrolyte imbalance, Heart damage, Constipation and other digestive ailments Research • Short-term consumers experience rapid weight loss due to reduced caloric intake • However, both food-based and liquid-based diets are equally effective when they contain the same number of calories • Not good long-term weight loss strategies Reference: https://www.pbrc.edu/training-and-education/pdf/pns/PNS_Fad_Diets.pdf Mediterranean Diet What Is It? Eating pattern that emphasizes certain foods based on the dietary traditions of Crete, Greece, and southern Italy during the mid-20th century How It Works • Primarily plant-based, which includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices • Animal proteins are eaten in smaller quantities • Does not specify portion sizes or specific amounts Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/ Mediterranean Diet Risks and Downfalls • Excess calorie intake • Better to adopt the plan in its entirety Research • Consistently shown to be effective in reducing the risk of cardiovascular disease and overall mortality • Participants who more closely followed the diet were found to have longer telomere length • Positive effect on aging Reference: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/ Long Term Weight Management • Calories matter BUT focusing on food quality is equally important • The best diet involves long-term lifestyle changes, not just short-term dietary changes: • Eating high-quality foods in appropriately sized portions • Regular physical activity References: https://www.aafp.org/news/obesity/20100517fad-diets.html https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/ Quality Foods •