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Outline
I.
Eating Healthy
a. ADA Guidelines
b. Food Guide Pyramid
II.
The Atkin’s Diet
a. Low carbohydrate, high fat diet
b. Ketosis
c. Four stages: induction, ongoing weight loss, pre-maintenance,
maintenance
III.
The Zone Diet
a. Low carbohydrate, high protein diet
b. .75 protein to carbohydrate ratio
c. Hormones
IV.
Short term effects
a. Dehydration
b. Diarrhea
c. Weakness
d. Headaches
e. Elevated uric acid
f. Foul taste in mouth
V.
Long term effects
a. Renal disease
b. Osteoporosis
c. Cardiovascular disease
d. Cholesterol
VI.
Conclusions
a. Reasons low carbohydrate diets work
b. Key to losing weight the healthy way
Abstract
Over recent years a diet fad that reduces carbohydrate intake, and
increases protein and fat intake, has become increasingly popular across
America. It has been proven that an effective weight-reduction regimen includes
a reduced energy intake with adequate nutrition as well as an increase in
physical activity (Anderson 2000). Yet, many people have been fooled by the low
carbohydrate phenomena and have adopted diets such as the Atkin’s diet and
the Zone diet, which both restrict carbohydrate consumption, while increasing
protein and fat consumption. Diets high in animal protein have been linked to
higher risks for chronic heart disease and some cancers (Anderson 2000). In
addition, diets high in saturated fat clearly increase HDL-cholesterol levels in the
blood (Anderson 2000). These diets work because of the overall energy
restriction that leads to weight loss (Kennedy et.al 2001). The weight lost in the
first week is mostly due to water loss (Roberts 2001).
The Atkins’ diet consists of four main stages: induction, ongoing weight
loss, pre-maintenace and maintenance. Atkins emphasizes ketosis and eating
fatty foods both, which are dangerous for the body (Roberts 2001). Ketosis leads
to elevated uric acid in the urine. This extra solute on the kidneys leads to a
greater production of nitrogen waste products, which can lead to renal disease
(Roberts 2001). The Zone emphasizes that there is a connection between diet
and hormones and insists on consuming a .75 protein to carbohydrate ratio
which will lead to the greatest amount of weight loss (Cheuvront 2003).
Carbohydrates are seen as the culprit when in fact they are the necessary fuel
for the brain and central nervous system (Whitney et al. 2002). They help
facilitate the transport of glucose into cells, turn fatty acids into fat and assist in
synthesizing cholesterol (Whitney et al. 2002).
References:
Anderson, J.W. (2000) Weight Reducing Diets. Journal of the American College
of Nutrition, 19, 578-590.
Cheuvront, S.N. (2003) The Zone Diet Phenomenon: A closer look at the science
behind the claims. Journal of the American College of Nutrition, 22, 9-17.
Kennedy, E.T, Bowman, S.H., Spence, J.T., Freedman, M. and King, J. (2001)
Popular diets: Correlation to health, nutrition, and obesity. Journal of the
American Dietetic Association, 101, 411-420.
Roberts, D.C.K. (2001) Quick weight loss: sorting fad from fact. Medical Journal
of Australia, 175, 637-640.
Whitney, E.N and Rolfes, S.R. (2003) Understanding Nutrition. Ninth edition.
Wadsworth/ Thomson Learning, Inc, California, USA.