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Transcript
Nutrition Wars: The Popular Diets Weigh In Atkins Eating too much carbohydrate causes high insulin levels which leads to weight gain. South Beach Eating “good carbs” stops insulin resistance, ends cravings, and causes weight loss. Emphasizes good fats for heart health. Do Eat Phase 1 (Induction) allows: Liberal fat and protein from meat, fish, poultry, eggs, and 3-4 ounces of aged cheese per day Butter, cream, and the skin on poultry Salad and “acceptable” vegetables (<20 grams of carbohydrates per day) Water Eat until satisfied Phase 1 allows: Lean protein from meat, fish, skinless poultry, eggs, and tofu Low fat/fat free lunch meats and cheeses Fats from canola and olive oil Some low glycemic index vegetables Nuts in small portions 3 meals + 2 snacks per day Eat until satisfied Don’t Eat Not allowed : Fruit Bread, cereal, pasta, grains Starchy vegetables Milk/dairy Nuts/seeds or legumes Sugar, desserts, or sweets Caffeine or Alcohol Aspartame (NutraSweet or Equal) Margarine Ketchup, barbeque sauce or dressings with carbs Any changes for 2 weeks Not allowed : Fruit Milk/yogurt Alcohol Bread, cereals, rice, pasta Starchy vegetables Baked goods, sweets, or candy Claims Look AHEAD Tipping the calorie balance by eating a healthy, moderate fat diet, including physical activity, produces weight loss, improves overall health, and delays or prevents the onset of diabetes complications. Encourages from the start: A calorie and fat goal based on start weight Moderate fat (30% of calories from fat) Emphasis on healthier monounsaturated fats Plant-based: emphasizes whole grains, veggies, and fruit Lean meat, fish, poultry Low-fat or fat-free milk and dairy products No forbidden foods: Recommends 3 ways to reduce fat/calorie intake: Weigh and measure the foods you eat Use a meal replacement Follow the Look AHEAD Meal Plan Use fats, oils, and sweets sparingly and if you drink alcohol do so in moderation (discussed as “empty calories”) 1 Ongoing Weight Loss & Maintenance Approaches Atkins Phase 2 – Ongoing Weight Loss: Add to Phase 1 diet 5 grams of carbohydrate per week until you stop losing weight. Stay below this level of carbohydrate until you are 5-10 pounds from your weight goal. If weight loss stalls, go back to phase 1. Phase 3 – Premaintenance: Increase carbohydrates by 10 grams per week by adding 1 new food per week until losing less than 1 pound per week. Stay on this phase for a minimum of 1 month, 2-3 months is preferred. The Appeal Phase 4 – Lifetime Maintenance: When at weight goal follow controlled carbohydrate diet forever. Supplements recommended which are sold by Atkins. Very popular and heavily advertised. Many testimonials of successful weight loss. Many “carb controlled/Atkins friendly” products at the grocery store and restaurants. Initial rapid weight loss. South Beach Phase 2 Gradually add carbohydrates by adding select fruits and legumes, low fat or fat free milk, yogurt, and pudding, and whole grains sparingly. Not allowed to eat: Bananas, canned fruit, raisins, watermelon, fruit juice, pineapple, white potatoes, beets, carrots, corn, white bread, or sweets. Eat 3 meals + 2 snacks per day. Stay in Phase 2 until you reach your goal weight. Phase 3: Add carbohydrates as your body allows. Eat 3 meals per day. Stay in this phase for the rest of your life. If your weight increases, go back to Phase 1. Very popular with celebrities. Many testimonials of successful weight loss. Often viewed as a healthy version of Atkins because it restricts carbohydrates, but stresses healthier protein, fats and more vegetables. Initial rapid weight loss. Look AHEAD Maintenance Philosophy Long term weight loss and diabetes control require ongoing attention to healthy eating and physical activity behaviors. Continuing support and education is important for helping with setbacks. Problem-solving and selfmanagement skills must be learned and practiced over time. Self-awareness through keeping track of diet, weight, and physical activity is key. Establishing short and long term personal goals is recommended. No forbidden foods. No expensive foods or supplements to buy. Can be used by the whole family. Flexible and can be adapted to different cultures, food preferences, and lifestyles. Includes a wide variety of foods within the fat/calorie guidelines. Follows the dietary recommendations of major health organizations. Emphasizes physical activity as a key component of health, weight management, and diabetes control. Scientifically proven 2 Problems and Concerns Atkins Long term safety not established. Calculating “net carbs” can be confusing. Reduced carb products are expensive. Difficult for long term compliance. Need to consult doctor before starting diet if you have kidney disease or take insulin or oral meds for diabetes. High protein diets can lead to health problems: Raises risk of liver/kidney problems, gout, and calcium loss from bones. Low intake of plantbased foods may raise risk of heart disease, stroke, cancer, diverticular disease, constipation. Puts the body in ketosis (urine tests required). Ketones decrease appetite but also lead to headache, dizziness, nausea, and fatigue. Initial rapid weight loss due to dehydration (loss of water and minerals from the body) and loss of body fat and lean muscle tissue. South Beach The glycemic index (GI) can be confusing No standard listing GI of a food varies from person to person and depends on many factors, such as what foods are eaten in the meal, the total amount of food eaten, rates of digestion, and your activity level (see Carbohydrate handout) Phase 1 &2 may be difficult because of so many forbidden foods. Labor intensive food preparation. Mentions exercise, but states “the South Beach Diet does not depend on exercise in order to work”. Initial rapid weight loss in Phase 1 is due to dehydration (loss of water and minerals from the body) and loss of body fat and lean muscle tissue. Look AHEAD Not glamorous or “sexy”. Not presented as providing fast and easy loss of large amounts weight in a short period of time. Keeping track of calorie and/or fat intake can be tedious. Toxic food environment can be a barrier to healthy eating and portion control. Exercise is key to long term weight maintenance and there are many barriers to exercise. Planning ahead is a skill which requires ongoing commitment and practice. Making diet, activity, and health a long term priority can be difficult because of competing demands. For some, long term behavior change for healthy lifestyle requires personal support and accountability which is not available. The Bottom Line Atkins claims it is all about the carbs, but ultimately it restricts calories. Healthier version of Atkins, but it ultimately restricts calories. It works because it tips the calorie balance and changes lifestyle behaviors. 3