Fad Diets The University of Georgia Cooperative Extension Service Why Is America Gaining Weight? • We’re eating too much • We’re getting too little physical activity The Lure of Fad Diets • Promise of quick weight loss • Less hunger • Unlimited amounts of some foods Fad Diets Are Not New Many are recycled weight loss plans from the ’70s: • The Stillman Diet • Dr. Atkins Diet Revolution • The Scarsdale Diet • Airforce Diet Popular Fad Diets • • • • • • • Atkins South Beach Protein Power The Hamptons Diet The Zone Sugar Busters Dr. Phil’s Ultimate Weight Solution Low Carbohydrate Diets • Based on the myth that carbohydrates are bad and cause weight gain – May include unlimited portions of meat, poultry, fish, cheese, and eggs – Restricts fruits, many vegetables, grains and milk products Lo Carb Ice Cream Are Low Carbohydrate Diets Recommended? • These major health organizations recommend eating more fruits, vegetables, beans and whole grains, not low carb diets: – – – – – The World Health Organization National Cancer Institute American Heart Association American Diabetes Association American Dietetic Association Do Low Carbohydrate Diets Work? • “Quick weight loss” due to fluid loss – Regained when carbohydrate intake resumes • If you eat fewer calories on any diet, you’ll lose weight – Very limited food choices – Foods often eaten in excess are prohibited – Use of “low carb” processed foods increases calories Are Low Carbohydrate Diets Harmful? • Deficient in important nutrients • High in cholesterol and saturated fat • Possible risk of dehydration, kidney stones, bone loss, heart disease, certain cancers, and kidney disease Beware of Fad Diets • Promise quick weight loss • Cut out certain foods or food groups • Sound too good to be true • List “good” and “bad” foods • Make weight loss claims using personal testimonials and not scientific evidence • Contradict major health organizations recommendations Fad Diets Do Not Perform Magic • There are no quick fixes • There are no foods that have special properties that cause weight gain or weight loss Words of the Wise • Remember the tortoise in The Tortoise and the Hare: “One step and another. I am slow but I am steady. And I am the winner !” Lose Weight the Healthy Way • Eat a variety of foods • Include at least 5 servings of fruits and vegetables each day • Eat small portions • Limit sugary foods Lose Weight the Healthy Way • Limit foods high in fat, especially saturated fat, and cholesterol • Be physically active for at least 30 minutes most days Points to Remember • Fad diets do not perform magic • Fad diets can be harmful • Calories count • Lifestyle changes are important Best advice: Become more physically active and eat smaller portions of a well-balanced diet