1. Effective for short-term or long-term weight reduction 2. Easy to follow 3. Safe and nutritionally balanced

Transcription

1 US NEWS & WORLD REPORT: BEST DIETS The Latest In Weight Loss Research Chautauqua 2014 Kelly Fang, MA Health Coach and Wellness Program Manager A panel of 22 diet experts rank the most popular diets. Criteria: 1. Effective for short-term or long-term weight reduction 2. Easy to follow 3. Safe and nutritionally balanced 1 2 US NEWS & WORLD REPORT: BEST DIETS Best Overall Diet: DASH Diet Last Place: Paleo Diet Dietary Approaches to Stop Hypertension (DASH) Designed to lower blood pressure High in fruit and vegetables (7-12 servings a day) Low in saturated fat, sugar and salt US News: Nutritionally balanced Safe Heart healthy 3 4 DASH DIET DASH & WEIGHT LOSS 20 point increase in systolic blood pressure (above 115) OR 10 point increase in diastolic blood pressure (above 75) = Doubles your cardiovascular disease risk Archives of Internal Medicine 144 overweight or obese adults with high blood pressure were assigned to one of three approaches: 1. DASH 2. DASH plus exercise and classes on weight loss 3. Control DASH diet can lower systolic blood pressure by 8 to 14 pts. Equivalent of taking a single antihypertensive medication. After four months, those in the DASH plus group lost on average 19 pounds while the other groups either lost a little or gained weight. ( J O I N T N A TI O N A L C O M M I TTE E O N THE PRE VE N TI O N, D E TE C TIO N, E VA L U A TIO N, A N D TRE A TMENT O F H I GH BL O O D PRE S S U RE, ) 5 ( BL U M E N THA L, E T A L., ) 6 1

2 DASH & WEIGHT LOSS DASH DIET Annals of Internal Medicine Randomly assigned 810 adults with borderline or mild high blood pressure to three groups: 1. General advice for controlling blood pressure 2. Goals: <2,300 mg. of sodium a day, lose weight, exercise, and limit alcohol 3. Same goal as #2, plus told to follow DASH s dietary guidelines. After 18 months, the second group lost an average of about 8 pounds while the DASH group lost about 9½ both significantly more than the first group s 3 pounds. ( E L M E R, E T A L., ) 7 N A TI O N A L H E A RT L U N G & BL O O D I N S TI TU TE 8 N A TI O N A L H E A RT L U N G & BL O O D I N S TI TU TE 9 N A TI O N A L H E A RT L U N G & BL O O D I N S TI TU TE 10 US NEWS #1 DIET FOR WEIGHT LOSS: WEIGHT WATCHERS WEIGHT WATCHERS (WW) Safe & flexible (no foods are off limits) British Medical Journal Weight Watchers PointsPlus program, launched in Nov Short-term: WW = other commercial weight loss programs Assigns every food a points value Choices that fill you up the longest cost the least Nutritionally dense foods cost less than empty calories British Journal of Nutrition Long-term: Reasonably effective at keeping weight off Out of 600 WW participants: Nearly 60% stayed within 5 pounds of their goal weight one year after completing the program. 45% two years later 37% five years later ( H A U PT, BE S T D I E TS: W E I GHT W A TC H E RS, 2013) ( TRU BY, E T A L., ) ( L O W E, KRA L, & M I L L E R - KOVA CH, )

3 WEIGHT WATCHERS GROUP MEETINGS WEIGHT WATCHERS TAKE-AWAYS Annals of Internal Medicine Weight Watchers dieters who attended the most weekly group sessions over a two-year period, kept the most weight off About half the participants stopped attending weekly meetings within the first six weeks 70% stopped within 12 weeks Track your eating Weigh yourself weekly Have someone for support and accountability ( TSA I & W A D D E N, ) 13 I M A GE: TRYMU N I TY. CO M 14 PALEO DIET I M A GE: PA L E O D I E T. CO M 15 ( D E N N Y, ) I M A GES: FE M I N I YA. CO M; N PR. O RG; M O VE M E N TU N L EA SH E D.C OM 16 PALEO DIET PALEO DIET & WEIGHT LOSS Possible short-term, doubtful long-term Must create a calorie deficit. In one 12 week study, Paleo dieters lost the same amount of weight as those on a Mediterranean diet Experts for US News rated the Paleo diet poorly because studies were: Few Small Short ( D E N N Y, ) I M A GE: C ROSSFI TTRA IN IN GWO RKO UTS. CO M 17 ( S C H A RD T, S H E D POU N D S O N A PA L E O D I E T?, ) ( H I A TT, ) 18 3

4 PALEO DIET GLUTEN-FREE I M A GE: D A I L YHIIT. CO M 19 I M A GE: D O W N L O A DC LIPART. NE T; C A M I N O IS LA N DM ILL S. CO M ; L A C TOSEIN TOLO RA N T. BL OGSPOT.CO M 20 GLUTEN-FREE GLUTEN-FREE CLAIMS Not just another fad diet for some, a necessary lifestyle Celiac disease has increased dramatically in the U.S. since 1950 Now affects 1 percent of the population Gluten a protein found in wheat, barley, and rye, triggers an abnormal immune response that damages the lining of the small intestine Can cause diarrhea, cramps, pain, bloating, and vitamin deficiencies An estimated 6 percent (16 to 18 million people) are considered gluten sensitive or gluten intolerant Can cause many of the same symptoms without the intestinal damage Eczema chronic fatigue Headaches Infertility ADHD Autism Depression Chronic inflammation Thyroid disease Diabetes ( L I E BMA N, I S THE I N C I D E NC E O F C E L I A C D I S E A S E RI S I N G?, ) 21 ( BE RL, ) 22 GLUTEN-FREE & WEIGHT LOSS GLUTEN-FREE & WEIGHT LOSS Any restriction typically leads to weight loss Difficult to eat convenient, processed foods that are high in fat and sugar Beware as more GF convenient foods appear on the shelves Choose whole grains like millet and amaranth Complex carbohydrates: fruit and vegetables Meat Legumes Dairy I M A GE: C N N. C O M

5 Eric Ravussin, director of the Nutrition Obesity Research Center in Baton Rouge, LA normal-weight or slightly over-weight men and women: consume 25% fewer calories at each meal similar people to eat their normal diet, for two years Those who cut calories lost 10% of their body weight, despite only managing to eat 12% fewer calories Lowered blood pressure Improved insulin response lowering risk for heart attack, stroke and diabetes. Cutting calories on some days may be easier Eat normally 5 days a week Eat ¼ normal intake 2 days Fast days: Women: 500 calories Men: 600 calories Choose lean protein & lowglycemic foods But, why didn t the calorie cutters cut more? 25 ( L E M O N D ) I M A GE: A M A Z O N. C O M 26 & WEIGHT LOSS & WEIGHT LOSS International Journal of Obesity 166 overweight middle-aged women into two groups. Both groups were told to cut calories by 25% 1. Trim calories in each meal 2. Follow a 5:2 plan Both groups lost the same amount of weight - about 13 pounds Insulin-resistance declined more in the 5:2 group than in those who cut calories daily Women on the 5:2 plan lost slightly more body fat Fast Days = 4 cups of low-fat milk, 4 servings of vegetables, 1 serving of fruit, low calorie drinks and a daily multivitamin. So what happened after 6 months? ( M N H A RVI E, ) 27 ( M N H A RVI E, ) 28 & YOUR BRAIN Journal of the American Aging Association Deprived middle-aged rats of all food, every other day for three months Rats lost 23% of their body weight Better motor coordination and cognitive skills than rats who could eat all they wanted. Neurobiology of Disease Bred mice to develop Alzheimer s by middle age, but only had them eat every other day Mice delayed the onset of dementia by the human equivalent of 10 years Researchers believe intermittent fasting increases a protein that stimulates growth of new brain cells and the connections between them. But not yet able to say the same results happen in humans. Potential side-effects: Make up calories on other days Irritability Daytime sleepiness Nighttime sleeplessness Dehydration Not appropriate for: Diabetics Children Pregnant or nursing Certain prescription medications Eating disorder ( S I N GH, E T A L., ) ( H A L A GA PPA, E T A L., ) ( S C H A RD T, A D D I N G YE A RS? THRE E C O I N S I N 29 ( L E M O N D ) 30 5

6 : THE BOTTOM LINE For people who are overweight or obese, intermittent fasting is as effective as a continuously restricting calories, and therefore can be an alternative approach to losing weight. I M A GE: GRE E N H E A L THA ND FITNES S.W O RLDPRE S.COM 31 I M A GE: J E S S I C A WL UTHE R.C OM 32 Christopher Gardner, an associate professor of medicine and the director of nutrition studies at the Stanford Prevention Research Center Assigned participants to either Atkins low-carb diet, the Ornish low-fat diet or the Zone and LEARN diets that fell in the middle. If you pool all the studies, there s no difference in weight loss between low-fat and low-carb. After one year, the Atkins low-carb diet was slightly better on average But, weight loss varied greatly: Some women lost pounds Hugely disappointing Others lost nothing or even gained weight What could explain the difference? ( L I E BMA N, N E W C L U E S TO W E I GHT GA I N ( L I E BMA N, N E W C L U E S TO W E I GHT GA I N A N D L O S S, ) 33 A N D L O S S, ) 34 METABOLIC SYNDROME Insulin resistant = lost more weight on the low-carb Atkins diet Not insulin resistant = no better on any one diet More likely to be insulin resistant if you meet the criteria for metabolic syndrome. Must meet 3 out 5 features: Successes and failures might cancel each other out But when you tease them apart, there s a bigger difference Large waist Low HDL ( good ) cholesterol Elevated blood sugar Elevated triglycerides, Elevated blood pressure. ( L I E BMA N, N E W C L U E S TO W E I GHT GA I N A N D L O S S, ) 35 I M A GE: PRE D I A BE TE S CE NTE RS.CO M 36 6

7 NATIONAL WEIGHT CONTROL REGISTRY WHAT DIET IS RIGHT FOR YOU? Made up of more than 6000 people who have maintained a weight loss of at least 30 pounds, for more than a year. 1. Be active = 200 minutes per week of moderate-intensity exercise 2. Turn off the television = less than ten hours per week 3. Eat a low-calorie, low-fat diet = Average member consumes 1,380 calories per day 4. Keep your diet consistent = holidays or weekends 5. Eat breakfast = helps curb hunger and overeating later 6. Show some restraint = rarely overeat 7. Keep track of your progress = weighing and recording food intake Ask yourself: How long can I stay on this? How will you feel? Dietary preferences? Think about what did and didn't work the last time you were on a diet? ( A M E RI C AN C O L L E GE O F S PORTS M E D I C IN E, 2011) I CAN HELP To make an appointment for coaching and support with reaching your weight loss goal, regardless of which diet you choose, contact me at kfang@macalester.edu or Join me: Mondays at 12:00 with our Weight No More group, or Mondays at 12:30 with our Wellness Walkers Thank you 39 7