Getting the Skinny on Fad Diets

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Doris Benson
7 years ago
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1 Getting the Skinny on Fad Diets Today we will learn. Why fad diets are not a healthy way to manage weight. How to identify a fad diet. Tips for healthy weight management. Thin Desires & Fat Realities: The Growing Problem of Obesity > 60% of American adults are obese or overweight. 40% of adult women and 24% of adult men are trying to lose weight. We spend > $30 billion dollars each year trying to lose weight. 1

2 Weight loss strategies What methods are we using? Healthy Ways Exercising more Eating less fat Eating less food Eating more fruits & vegetables Eating low calorie foods Drinking less alcohol Unhealthy ways Fasting Skipping meals Smoking Unsupervised liquid diets Fad diets Fad Diets Fad: a practice or interest followed for a time with exaggerated zeal. Fad diet: a crash diet designed for quick weight loss and not supervised by a doctor. Examples of Fad Diets Cabbage Soup Diet Grapefruit Diet Beverly Hills Diet Cambridge Diet Rice Diet Apple cider vinegar diet Scarsdale Diet Fat Burning Diet Carbohydrate Addicts Diet Acai berry diet Banana diet And more!!! 2

3 Why are fad diets popular? We want to lose weight now. We want an easy way to lose weight. We want to lose a lot of weight in a short amount of time. This is what fad diets promise! The Problem With Fad Diets Low success regaining lost weight is almost certain. As soon as you start a diet, you can t wait to get off of it! Fad diets do not promote permanent changes in eating and activity behaviors. Health Risks of Fad Diets Loss of lean body weight (muscle). If a lot of weight is lost in a short period of time. Fad diets are often low in nutrients. Constipation. If fruits and vegetables are avoided. Increased risk of chronic disease. If the diet encourages eating a lot of foods that are high in fat. 3

4 Spotting fad diets: watch out for words like. Magical Secret Exclusive Miraculous Effortless Easy Guaranteed Fast results Amazing Never be hungry again Other signs of fad diets If a diet promotes fat burning foods, it s probably a fad diet. 4

5 If a diet promises rapid weight loss, it s probably a fad diet. If a diet doesn t include physical activity, it s probably a fad diet. Lose weight without exercising! Watch pounds melt away without sweating! If a diet includes a large amount of a specific food, it s probably a fad diet. Soup 5

6 If a diet requires the use of supplements or special products, it s probably a fad diet. If a diet labels foods as good or bad, it s probably a fad diet. If a diet promotes strict menus and specific times to eat, it s probably a fad diet. 6

7 If a diet uses testimonials or the results of a single study to prove its success, it s probably a fad diet. If a diet does not include a warning for people with chronic disease, it s probably a fad diet. Be Fad Free! Say no to diets that offer false hope. Set yourself to succeed, not fail. Say no to diets that don t promote lifelong eating habits. Say no to diets that promote unhealthy eating habits. 7

8 Manage weight healthfully Meet your energy needs. Don t exceed them. Let MyPlate be your guide to healthful eating. Source: Manage Weight Healthfully Look for ways to reduce calorie intake There are 3500 calories in one pound. reduce your food intake by 500 calories to help lose 1 pound a week reduce your food intake by 250 calories to help lose 1 pound every 2 weeks Let MyPlate help your waist Enjoy your food but eat less. Avoid oversized portions. Make half your plate fruits and vegetables. Make at least half your grains whole. Switch to fat free or low fat milk. Drink water instead of sugary drinks. Source: 8

9 Manage weight healthfully Be physically active Some physical activity is better than none. For health benefits: 2 ½ hours of moderate intensity activity OR 75 minutes of vigorous intensity activity per week For more health benefits: 300 minutes of moderate intensity activity OR 150 minutes of vigorous intensity per week Source: USHHS Physical Activity Guidelines for Americans Manage Weight Healthfully Adopt behaviors to promote healthful eating and physical activity habits - keep a food journal to help you become aware of what and when you eat control stress with a walk or some other activity instead of food identify and control factors that encourage eating limit screen time (t.v. and computer) Final Thoughts. Extra weight didn t happen overnight; it s not going to go away overnight either. Fad diets are not a healthy way to manage weight. If a diet sounds too good be true, it probably is. to 9

10 Thanks! 10

Fad Diets & Healthy Weight Management

Fad Diets & Healthy Weight Management GOAL: Participants will gain an understanding of the principles of weight management, including the dangers of fad dieting, healthy weight gain, and weight loss. Each