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Fad Diets and
Weight Loss
“I’m just one stomach flu away
from my goal weight.”
-”Emily” in The Devil Wears Prada-
A Tempting Choice…
Have you ever been “on a diet?”
Why did you choose that particular plan?
Quick results.
Drastic weight loss.
Eat “all you want.”
Flashy, slick advertising campaigns.
Lasting Results?
• Were you able to keep the weight off?
• Why or why not?
– Unrealistic or strictly limited food choices
– Too low in calories
– Too expensive
– Foods that are unappealing
– Too time-consuming
You’ve Fallen For…
Warning Signs
“Magic” or “Miracle” foods
Rapid weight loss
No exercise
Quantities and Limitations
Specific food combinations
Strict menus
Friend or Foe?
• Friend!!
• Carbohydrate myths:
– Appetite stimulant
– Addictive
• Carbohydrate facts:
– Whole grains provide fiber and keep you fuller
– Brain uses carbohydrates as its fuel
High Protein Hype
• Promotes dehydration
• Leads to ketosis
– Altering electrolytes
– Leaching calcium from bone
– Causing fatigue, nausea, and bad breath
– Eventually harming the kidneys
• High in saturated fat, low in many vitamins
Let’s Get Real!
• Fad diets aren’t realistic to follow long-term.
• Promote a vicious circle of yo-yo weight loss
and gain.
• The healthiest way to lose weight is to
exercise and eat a variety of
healthy foods.
Balancing Scale
The key to weight loss….
Burn more calories than
you take in!
Balancing Scale
The key to weight maintenance
Weight Maintenance Tips
• Continuing to maintain a low calorie, low fat
diet while doing high levels of activity
– 78%
– 75%
– 62%
– 90%
eat breakfast daily
weigh themselves at least once per week
watch less than 10 hours of TV per week
exercise, on average, about 1 hour per
Think Lifestyle Change
A sound approach for losing weight.
Set realistic and specific goals.
Then make small, gradual changes.
Practical weight loss plans aim for losing ½
to 1 pound per week.
• Don’t think of it as a temporary “diet.”
Signs of a Healthy “Diet”
• Moderate rate of weight loss: ½ to 1 pound per week
• Flexible:
– Everything in Moderation
– Provide guidelines for healthy eating anywhere
• Includes a variety of foods including whole grains, fruits,
vegetables, lean meats and low-fat dairy products.
More Goals for Good Health
• Follow portion sizes.
• Exercise regularly: 30-60 minutes, 4-6 times
per week.
• Be more physically active each day: park
farther away from the door, take the stairs,
get a pedometer.
Keep It Simple
• Well-planned, simple, and SMART lifestyle
changes are the proven approach to losing
weight & staying healthy.
• Drastic fad diets are only going to continue
the vicious circle of dieting and weight gain.