Download Popular Diets

Dispelling Diet Myths:
Popular Diets
Diane Rigassio Radler PhD, RD
UMDNJ-SHRP
[email protected]
Fads in Weight Loss
• Not new
• Examples over the years
– 1820 Vinegar and Water Diet
Made popular by Lord Byron
– 1825 Low Carbohydrate Diet
First appeared in The Physiology of Taste by Jean Brillat-Savarin
– 1903 Horace Fletcher promotes “Fletcherizing” Chew food 32 times
– 1925 Cigarette Diet
“Reach for a Lucky instead of a sweet”
– 1950 Cabbage Soup Diet & Grapefruit Diet
– 1970 Sleeping Beauty Diet
Individuals heavily sedated for several days
– 1990 Cabbage Soup Diet
Diet from 1950s resurfaces
– 1994 High Protein, Low Carb Diet
Dr. Atkin’s version
– 2001 High Protein, Low Carb Diet
1994 diet updated
– 2005 Cheater’s Diet
Expected to ‘cheat’ on the weekends
– 2007: Still popular fads…..
Weight Loss Success
• Reduced calorie intake from usual
• Increased physical activity (30-60 minutes
per day)
• National Wight Control Registry
– Follows >5000 successful dieters
– Important criteria: kept weight off
– Records strategies for wt loss and wt
maintenance
• Success = Dietary restraint and physical
activity
www.mypyramid.gov
Physical activity should be
moderate or vigorous and
=>30 minutes a day.
Eat a variety of fruit;
go easy on juices
Go lean on
Protein
Lean
proteins
Grains are divided into
2 subgroups, whole
grains and refined
grains.
Low
Fat or
Fat free
milk
Increase dark
green and
orange veggies
and more beans
and peas
Fats from fish, nuts veg oils
Weight Watchers
• Fundamental principle: calorie control
• Low calorie, balanced diet
• Based on daily ‘points’ or ‘exchanges’
– Get more points by exercising
• Behavior modification
• Offers pre-packaged foods but not
mandatory; weekly fee for ongoing support
• Periodic (weekly) weigh-in
• Group approach may help
Zone
•
•
•
•
40% carbohydrate; 30% fat; 30% protein
In the ‘zone’ = body at peak physical state
Wt loss by achieving satiety
More balanced than some but more
complicated than others
• Offers pre-packaged foods and bars
• May be more expensive than buying fresh,
wholesome foods depending on location
Ornish
• “Eat More, Weigh Less”
• Very low fat (10%), high carbohydrate,
moderate protein, vegetarian approach
• Focus on choices; not calories or
measuring
• Heart healthy – “reverse heart disease”
• Wt loss plan less restrictive; still limits
even good fats
– Nuts, avocado, olive oil
• Wt loss benefit; CVD.
Atkins
(or Low Carb Diet)
•
•
•
•
Low carbohydrate; high protein, high fat
Restricts fruits, vegetables, dairy, grains
Mandates supplemental vitamin/mineral
Eliminates food groups known for health
promotion
• Long term (> 1 year) effects not studied
Comparison of Diets
Gardner et at. JAMA March 7, 2007 page 969-977.
• “A TO Z” Weight Loss Study
• Randomized 311 overwt/obese women
– Atkins; Zone; LEARN; Ornish
• Primary purpose: Determine wt loss after 12
months
• Secondary purpose: monitor lipid profile
• Outcome
–
–
–
–
All groups lost weight
Atkins=10.3#; Zone=3.5#; LEARN=4.8#; Ornish=5.7#
Statistically Atkins achieved greater wt loss;
Clinical benefit? No adverse effects on lipids at 12
months; Unknown long term efffects
– Changes in body comp (% fat mass) not different
between groups
Indicators of Fads
•
•
•
•
•
•
•
•
•
Recommendations promising a quick fix
Claims sounding too good to be true
Simplistic conclusions from a complex study
Recommendations based on 1 study; studies not
reviewed by colleagues; studies that ignore that
individuals are different
Made to sell a product
Dramatic statements
Lists of Bad & Good foods
Exclude one or more food groups
No long terms lifestyle habits (food & physical
activity)