Download Nutrition: Fact and Fiction of Weight Loss Concoctions

The Skinny on Low
Carbohydrate Diets
The University of Georgia
Cooperative Extension Service
Americans Are Gaining Too
Much Weight!
Overweight is a major
problem, not only in the
U.S., but throughout the
world
 The increase in weight
causes an increase in
many chronic diseases





diabetes
heart disease
cancer
arthritis
Why Is America Gaining Weight?
 We’re
much
eating too
 Large
portions
 “Empty” calories
Why Is America Gaining Weight?
 We
sit too much
 We get too little
physical activity
Americans Are Turning To
Fad Diets
Low Carbohydrate Diets Recycled
Low-carb diets are not new - many are from
the ’70s:
 The Stillman Diet
 Dr. Atkins Diet Revolution
 The Scarsdale Diet
 Airforce Diet
The Lure of Low-Carb Fad Diets
Lose weight
quickly
 Less hunger
 Unlimited
amounts of meat
and fat

The Lure of Low- Carb Fad Diets

“Low-carb” foods
are flooding the
market
 in the grocery
store
 in restaurants
Low Carb Diet Claims

Carbohydrate is the cause
of weight gain


too much insulin is released,
causing hunger, cravings and
weight gain
Low-carb diets cause
weight loss
What is a Low Carbohydrate Diet?
Typical low-carb diet:

Initially severely
restricts foods with
carbohydrate


Fruits, vegetables, milk,
whole grains
Often allows unlimited
meats and fats
Low-Carb
Yogurt
Do You Need Carbohydrate?

Your brain depends on
carbohydrate for
energy
A
minimum of 130
grams per day
 Low carbohydrate diets
provide only 20-90
grams carbohydrate
per day
Importance of Carbohydrates

Whole grains, fruits,
vegetables and lowfat dairy foods are an
important part of any
diet
Contain nutrients
that are needed for
good health

Be Carbohydrate Conscious
Limit portions of all
carbohydrates to
limit calories
 Carbohydrates that
are high in sugar
or fat are less
healthy

Do Low Carb Diets Work?
Quick Weight Loss

Promises of quick
weight loss?
 Weight
lost during
first 7-14 days is
water loss
Quick Weight Loss
Carbohydrate
stored in muscle
and liver
Water
Energy
Water loss, not fat loss
Do Low Carb Diets Work?

You will lose weight if
you follow any diet


Low carb diets



Due to fewer calories
Severely limit food choices
Don’t allow foods that
people often overeat
Studies show low carb
diets do not work better
Are Low Carb Diets Harmful?

Lack important nutrients
 found
in fruits, vegetables,
low-fat dairy products and
whole grains

High in cholesterol and
saturated fat
 May
increase risk of heart
disease
Are Low Carb Diets Harmful?
May increase the risk of:
 Bone loss
 Kidney stones
 Gout (painful joint
disease)
 Kidney disease
 Dehydration and
constipation
Are Low Carb Diets Harmful?

Low carb diets may
hinder the performance
of athletes



May run out of energy
too quickly
Carbohydrate needed to
replenish stored
carbohydrate in muscles
(glycogen)
Low-carb diets may cause
dehydration
What About Low Carb Products?
Low carb candy
How Do They Make a Food
“Low Carb” ?
Low Carb French Toast
½ 3-ounce bag
unflavored pork rinds
 2 eggs
 ¼ cup heavy cream

3 packets Splenda
 ½ tsp cinnamon
 ½ tsp vanilla

Crumble pork rinds. Beat eggs well, then mix with
remaining ingredients and beat again. Add crushed pork
rinds to the egg/cream mixture. Mix will thicken to a
“gloppy” phase...
Serve with lots of butter and low-carb syrup.
Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO;
270 mg cholesterol
How Are Carbs Reduced?

Reduce or eliminate flour



Replace sugar


Use proteins from soy
beans, wheat, oats, milk,
eggs
Add fiber
Sugar alcohols (maltitol)
or sugar substitutes
Reduce the serving size
Confusing Labeling Lingo
New terms created as
marketing ploy
 Manufacturers
subtract fiber and
sugar alcohols from
Total Carbohydrate to
get ‘‘net carbs”

Net Carbs?
Impact Carbs?
Effective Carbs?
“Net Carbs” or Total Carbs
A
Atkins
DVANTAGE
3g *
Net Carbs
Chocolate Mocha Crunch Bar
Net wt 2.11 oz (60 g)
Nutrition Facts
Serving size: 1 bar (60 g)
Calories: 220
Total Carbohydrate:
Dietary Fiber
Sugars
22 g
10 g
0g
Advice: Ignore “net carbs” – look at the Nutrition Facts label
The Bottom Line on Low-Carb Foods
Have not been shown
to help with weight loss
 Are not usually low in
calories or fat
 Poor taste
 Expensive

Low-Carb
Yogurt
Low-Carb
Atkins Diet Example
3-egg omelet
1 oz cheese
1 tsp. butter
4 slices bacon
6 oz grilled chicken
2 cups salad
¼ cup almonds
¼ cup oil & vinegar
8 ounces steak
3/4 cup broccoli
2 tsp butter
Evaluating a Low Carb Diet

Low in:




Calcium
Fiber
Antioxidants,
phytonutrients
High in:
Total fat
 Saturated fat
 Cholesterol

1000
mg
Cholesterol and Fat Comparisons
Percent Calories from Fat
Cholesterol
1000
mg
60%
<30%
Atkins
Current
Recommendations
<300
mg
Atkins
Current
Recommendations
Atkins Diet Example
(with “low-carb” foods)
3-egg omelet
1 oz cheese
1 slice low-carb toast
1 tsp. butter
4 slices bacon
6 oz grilled chicken
2 cups salad
1 oz. low carb tortilla
chips
¼ cup almonds
¼ cup oil & vinegar
2 low-carb cookies
8 ounces steak
3/4 cup broccoli
2 tsp butter
1 cup low-carb icecream
How Low-Carb Diets Stack Up
Atkins Diet
(traditional)
Calories
1680
Atkins Diet
(with lowcarb
products)
2410
Fat
109g
160g
Low-fat Diet
50g
1500
Example of 1500 Calorie
Low-fat Menu
Breakfast
½ cup orange juice
1 cup skim milk
¾ cup bran cereal
Lunch
6 carrot sticks
2 slices ww bread
2 oz turkey
1 apple
1 cup skim milk
2 tsp. mayonnaise
Evening Snack
6 oz low-fat yogurt
½ cup blueberries
Dinner
1 medium sweet potato
¾ cup broccoli
1 cup lettuce salad
3 oz baked salmon
1 whole wheat roll
2 Tbs. olive oil &
vinegar
2 tsp. margarine
Hints for Weight Loss Success
Food and exercise habits of successful
weight losers:





Follow a reduced
calorie, low-fat diet
Exercise at least 30
minutes most days
Keep a record of what
and how much is eaten
Eat breakfast every day
Check weight weekly