Diets and Energy. We are Getting FAT With over half of the American population being overweight, the diet craze has swept the nation. With over half of.

Diets and EnergyDiets and Energy

We are Getting FATWe are Getting FAT

With over half With over half of the of the American American population population being being overweight, overweight, the diet craze the diet craze has swept the has swept the nation. nation.

Glycemic IndexGlycemic Index

Not all carbohydrate Not all carbohydrate foods are created foods are created equal equal

The glycemic index The glycemic index or GI describes this or GI describes this difference by difference by ranking ranking carbohydrates carbohydrates according to their according to their effect on our blood effect on our blood glucose levels. glucose levels.

Glycemic IndexGlycemic Index

Choosing low GI carbs - Choosing low GI carbs - the ones that produce the ones that produce only small fluctuations only small fluctuations in our blood glucose -in our blood glucose -

is the secret to long-is the secret to long-term health reducing term health reducing your risk of heart your risk of heart disease and diabetes disease and diabetes and is the key to and is the key to sustainable weight loss. sustainable weight loss.

Glycemic IndexGlycemic Index LOW GLYCEMIC INDEX LOW GLYCEMIC INDEX

FOODS FOODS (choose most often ) (choose most often )

Skim milkSkim milkPlain YogurtPlain YogurtSoy beverageSoy beverageApple/plum/orangeApple/plum/orangeSweet potatoSweet potatoOat bran breadOat bran breadOatmeal (slow cook oats)Oatmeal (slow cook oats)All-Bran™All-Bran™Converted or Parboiled riceConverted or Parboiled ricePumpernickel breadPumpernickel breadFirm pastaFirm pastaLentils/kidney/baked beansLentils/kidney/baked beansChick peas Chick peas

HIGH GLYCEMIC INDEX HIGH GLYCEMIC INDEX FOODS FOODS (choose less often)(choose less often)

WatermelonWatermelonInstant mashed potatoesInstant mashed potatoesBaked white potatoBaked white potatoInstant riceInstant riceCorn Flakes™Corn Flakes™Rice Krispies™Rice Krispies™Cheerios™Cheerios™Bagel, whiteBagel, whiteSoda crackersSoda crackersJellybeansJellybeansFrench friesFrench friesIce creamIce creamTable sugar (sucrose) Table sugar (sucrose)

Common DietsCommon Diets

The Atkins Diet (Low Carb / High Fat)The Atkins Diet (Low Carb / High Fat) The South Beach Diet (Good Carb / The South Beach Diet (Good Carb /

Fat)Fat) Slim Fast (Meal Replacements)Slim Fast (Meal Replacements) The Zone Diet (Balanced Diet)The Zone Diet (Balanced Diet) Weight Watchers (Low Calorie / Low Weight Watchers (Low Calorie / Low

Fat)Fat)

Atkins Diet Atkins Diet (Low Carb / High Protein/Fat)(Low Carb / High Protein/Fat)

Advantages: Advantages: Ability to eat food normally disallowed on Ability to eat food normally disallowed on

Low-Fat diets (i.e. Meat, Cream, Cheese.)Low-Fat diets (i.e. Meat, Cream, Cheese.) Disadvantages:Disadvantages:

Vegetarian Unfriendly.Vegetarian Unfriendly. Low amounts of dietary fiber (found in Low amounts of dietary fiber (found in

complex carbohydrates) can contribute to complex carbohydrates) can contribute to constipation or diarrhea.constipation or diarrhea.

Doesn’t comply with American Heart Doesn’t comply with American Heart Association guidelines for a healthy heart.Association guidelines for a healthy heart.

Food Choices on AtkinsFood Choices on Atkins

Do Eat: Red meat, eggs, cheese, Do Eat: Red meat, eggs, cheese, butter, nuts.butter, nuts.

Don’t Eat: Potatoes, rice, pasta, bread, Don’t Eat: Potatoes, rice, pasta, bread, sweets, alcohol and caffeine.sweets, alcohol and caffeine.

The Atkins diet also holds a heavy The Atkins diet also holds a heavy emphasis on nutritional supplements emphasis on nutritional supplements and exercise, as well as regular testing and exercise, as well as regular testing to monitor levels of cholesterol, blood to monitor levels of cholesterol, blood pressure and triglycerides.pressure and triglycerides.

South Beach DietSouth Beach Diet(Good Carb / Good Fat)(Good Carb / Good Fat)

What is it? What is it? A diet that emphasizes eating only the right A diet that emphasizes eating only the right

fats and the right carbohydrates after going fats and the right carbohydrates after going through 3 phases – The best of both worlds.through 3 phases – The best of both worlds.

How does it work?How does it work? Complex carbohydrates are slow in Complex carbohydrates are slow in

releasing sugar to the bloodstream, thus releasing sugar to the bloodstream, thus leaving you feeling satisfied and energetic leaving you feeling satisfied and energetic for longer periods of time.for longer periods of time.

South Beach DietSouth Beach Diet(Good Carb / Good Fat)(Good Carb / Good Fat)

Advantages: Advantages: Based on the Glycemic Index, which most nutritionists Based on the Glycemic Index, which most nutritionists

consider a valid tool in composing a diet plan.consider a valid tool in composing a diet plan. Gradual weight loss after Phase 1. A plan intended to Gradual weight loss after Phase 1. A plan intended to

be used for life.be used for life. Takes heart health into consideration.Takes heart health into consideration.

Disadvantages:Disadvantages: Phase 1 of 3 call for drastic carbohydrate restriction, Phase 1 of 3 call for drastic carbohydrate restriction,

causing high dropout rates and a serious test of causing high dropout rates and a serious test of willpower.willpower.

Promises of losing 8-13 Lbs. in the first two weeks is Promises of losing 8-13 Lbs. in the first two weeks is unhealthy, and is likely to be regained once Phase 1 unhealthy, and is likely to be regained once Phase 1 ends and less restrictive eating continues.ends and less restrictive eating continues.

South Beach Food ChoicesSouth Beach Food Choices

The South Beach Diet relies on the The South Beach Diet relies on the Glycemic Index. After phase 1, the diet Glycemic Index. After phase 1, the diet calls for foods low on the Glycemic calls for foods low on the Glycemic Index contain complex carbohydrates. Index contain complex carbohydrates. The following foods are recommended:The following foods are recommended: Lean meat, chicken, fish, eggs, low-fat Lean meat, chicken, fish, eggs, low-fat

cheese, some nuts and olive oil the “good cheese, some nuts and olive oil the “good fats”. fats”.

Slim FastSlim Fast(Meal Replacements)(Meal Replacements)

What is it?What is it? Drinking two shakes a day to replace Drinking two shakes a day to replace

two meals, followed by one regular two meals, followed by one regular meal.meal.

How does it work?How does it work? Creating a calorie deficit by reducing Creating a calorie deficit by reducing

calorie intake to nearly 1200 kcal's per calorie intake to nearly 1200 kcal's per day.day.

Slim FastSlim Fast(Meal Replacements)(Meal Replacements)

Advantages: Advantages: Quick and convenient. Quick and convenient. Drinks designed to make you feel full.Drinks designed to make you feel full. Flexible, hardly any dietary restrictions.Flexible, hardly any dietary restrictions.

Disadvantages:Disadvantages: Not necessarily great-tasting.Not necessarily great-tasting. Hard to stick with. Repetitive.Hard to stick with. Repetitive. Low on Protein (encourages muscle loss – most Low on Protein (encourages muscle loss – most

weight loss will come from muscle).weight loss will come from muscle).

Slim Fast Food OptionsSlim Fast Food Options

Slim Fast emphasizes a “sensible” dinner to go Slim Fast emphasizes a “sensible” dinner to go along with one replaced meal of a shake.along with one replaced meal of a shake.

Slim Fast allows for only 1200 calories a day. Slim Fast allows for only 1200 calories a day. This is very dangerous, and this diet is not This is very dangerous, and this diet is not recommended.recommended. No foods are “forbidden” - but the following are No foods are “forbidden” - but the following are

recommended:recommended: Lean meat – such as poultry or fish; Lean meat – such as poultry or fish; Vegetables; Vegetables; Fruits; Fruits; Legumes – such as potatoes. Legumes – such as potatoes.

The Zone Diet (Balanced The Zone Diet (Balanced Ratios)Ratios)

What is it?What is it? A diet containing 40% carbohydrates, A diet containing 40% carbohydrates,

30% proteins, and 30% fats lowers 30% proteins, and 30% fats lowers insulin levels and controls hunger. insulin levels and controls hunger.

How does it work?How does it work? Using a 40-30-30 ratio, the goal is to Using a 40-30-30 ratio, the goal is to

find the “zone” where life in general is find the “zone” where life in general is just better. The natural “buzz.”just better. The natural “buzz.”

The Zone Diet (Balanced The Zone Diet (Balanced Ratios)Ratios)

Advantages: Advantages: Non-Restrictive in food choices.Non-Restrictive in food choices. If you find “the zone,” weight loss occurs If you find “the zone,” weight loss occurs

gradually and life in general is better.gradually and life in general is better. Balances insulin and glucagon.Balances insulin and glucagon.

Disadvantages:Disadvantages: Hard to calculate and find “the zone.”Hard to calculate and find “the zone.” May not suit the energy needs of a typical May not suit the energy needs of a typical

college student.college student.

Food Choices on The Zone Food Choices on The Zone DietDiet

Fairly non-restrictive. However, the Fairly non-restrictive. However, the daily caloric intake for this diet is daily caloric intake for this diet is determined by your protein determined by your protein requirements - which can lead to requirements - which can lead to incredibly low daily caloric intake. incredibly low daily caloric intake.

Weight WatchersWeight Watchers(Low Calorie / Low Fat)(Low Calorie / Low Fat)

What is it?What is it? Weight Watchers is a sustainable (2 pounds Weight Watchers is a sustainable (2 pounds

per week) diet based on changing eating habits per week) diet based on changing eating habits with a life-long goal of nutritious eating.with a life-long goal of nutritious eating.

How does it work?How does it work? Weight Watchers depends on a support system Weight Watchers depends on a support system

for their dieters. for their dieters. Dieters are guided through a point system that Dieters are guided through a point system that

helps them determine what they should or helps them determine what they should or shouldn’t be eating, shouldn’t be eating,

Through fundamentally sound eating, weight is Through fundamentally sound eating, weight is lost.lost.

Weight WatchersWeight Watchers(Low Calorie / Low Fat)(Low Calorie / Low Fat)

Advantages: Advantages: Ongoing support and advice.Ongoing support and advice. Steady, long-term weight loss.Steady, long-term weight loss.

Disadvantages:Disadvantages: Cost of classes ($10-15 per class, plus other Cost of classes ($10-15 per class, plus other

fees). fees). Point/Calorie system does not take into account Point/Calorie system does not take into account

other nutritional considerations.other nutritional considerations. The group meetings can be daunting or The group meetings can be daunting or

threatening to some. threatening to some.

Food Choices on Weight Food Choices on Weight WatchersWatchers

All major food groups included.All major food groups included. Weight watchers offers a wide Weight watchers offers a wide

variety of food groups – so cravings variety of food groups – so cravings tend to be less of an issue than with tend to be less of an issue than with other diets.other diets.

Good for Vegetarians.Good for Vegetarians.

At the end of the dayAt the end of the day

Do Diets Really Do Diets Really Work?Work? YES! All diets workYES! All diets work They stop people They stop people

from eating so from eating so muchmuch

At the end of the dayAt the end of the day

Pick a diet that best suits your goals, Pick a diet that best suits your goals, and go in with a realistic frame of and go in with a realistic frame of mind.mind.

What will determine weight loss is What will determine weight loss is the ratio of calories intake vs. the ratio of calories intake vs. calories burned.calories burned.

Other Diet TipsOther Diet Tips When following a diet, allow “cheat meals” at When following a diet, allow “cheat meals” at

least once a week as to prevent dropout. What least once a week as to prevent dropout. What matters at the end of the week is if more matters at the end of the week is if more calories come in than are used… A surplus one calories come in than are used… A surplus one day won’t kill you!day won’t kill you!

Examine the reasons for overeating: To clean Examine the reasons for overeating: To clean your plate? Stressed? Angry?your plate? Stressed? Angry?

Do not eat until full - sometimes the best Do not eat until full - sometimes the best exercise is pushing yourself away from a plate.exercise is pushing yourself away from a plate.

Do not forget the importance of water and a Do not forget the importance of water and a multivitamin. multivitamin.

Diet MedicinesDiet Medicines In the fall of 1997, In the fall of 1997,

fenfluramine (the fenfluramine (the fen half of the fen half of the popular fen-phen popular fen-phen drug combination) drug combination) andand

Redux Redux (dexfenfluramine) (dexfenfluramine) were recalled after were recalled after the drugs were the drugs were linked to linked to potentially fatal potentially fatal heart valve heart valve abnormalitiesabnormalities

Florida becomes first state Florida becomes first state to ban Fen-Phen useto ban Fen-Phen use

Diet MedicinesDiet Medicines Xenical (orlistat)Xenical (orlistat)

Unlike other weight-Unlike other weight-loss medicines, loss medicines, orlistat works by orlistat works by keeping your body keeping your body from digesting from digesting some of the fat that some of the fat that you eat. you eat.

It is not without side It is not without side effects - infrequent.effects - infrequent.

Diet MedicinesDiet Medicines

Meridia (sibutramine)Meridia (sibutramine) Meridia is a class of Meridia is a class of

drug known as a drug known as a serotonin and serotonin and norepinephrine re-norepinephrine re-uptake inhibitors.  uptake inhibitors.  Serotonin is a chemical Serotonin is a chemical released in the brain released in the brain after you have eaten a after you have eaten a meal, which makes you meal, which makes you feel full. feel full.

Diet MedicinesDiet Medicines

Tenuate (diethylpropion)Tenuate (diethylpropion) Tenuate is a similar to Tenuate is a similar to

an amphetamine. an amphetamine. Tenuate stimulates the Tenuate stimulates the central nervous system central nervous system (nerves and brain), (nerves and brain), which increases your which increases your heart rate and blood heart rate and blood pressure and decreases pressure and decreases your appetiteyour appetite

It is addicting!It is addicting!

Diet MedicinesDiet Medicines

Ephedra, ephedrine or caffeine Ephedra, ephedrine or caffeine Although some weight-loss supplements Although some weight-loss supplements

containing ephedra, ephedrine or containing ephedra, ephedrine or caffeine are available without a caffeine are available without a prescription, it is not known whether prescription, it is not known whether these drugs are safe. Such supplements these drugs are safe. Such supplements have been linked to reports of heart have been linked to reports of heart attack, seizure, stroke and death attack, seizure, stroke and death

Roux-en-Y Gastric Roux-en-Y Gastric Bypass SurgeryBypass Surgery

Lose in 2 waysLose in 2 ways 1. People can’t eat 1. People can’t eat

as much – smaller as much – smaller stomachstomach

2. Malabsorption 2. Malabsorption because of less of because of less of the duodenum. the duodenum.

Man Who Man Who Weighed 1,000 Weighed 1,000 Pounds Down to Pounds Down to 400400

By Associated By Associated PressPress

SIOUX FALLS, S.D. –SIOUX FALLS, S.D. – Patrick Deuel, who once Patrick Deuel, who once

weighed more than 1,000 weighed more than 1,000 pounds, has lost another pounds, has lost another 81 pounds in a surgery 81 pounds in a surgery that removed a mass of fat that removed a mass of fat and skin hanging from his and skin hanging from his midsection midsection

With the surgery, Deuel now With the surgery, Deuel now weighs about 400 pounds weighs about 400 pounds

With the surgery, Deuel now With the surgery, Deuel now weighs about 400 pounds weighs about 400 pounds

BrandonBrandon

Brandon lost 83 Brandon lost 83 pounds in 3 pounds in 3 monthsmonths

Surgery date: Surgery date: 10/28/0410/28/04

Beginning weight: Beginning weight: 420420

Current weight: 250Current weight: 250

CarliCarli

AngieAngie