De-bunking Fad Diets, Low Carbs , High Protein

Fad Diets

1. De-bunking Fad Diets
Courtnie Shatwell, RD, LN
Center for Health & Healing
St. Vincent Healthcare
Low
Carb vs.
Low Fat

2. THE LATEST & GREATEST WEIGHT-
LOSS DIET - AGAIN
•The claims and
truths of diet fads

5. Fact vs Fiction
With so many fad diets out there its hard to
distinguish between fact and fiction
Today I would like to help you with this process by
de-bunk some of the most popular fad diets

Atkins

South Beach

The Zone

6. First Thing First
What is “normal” metabolism?

3 sources of energy:
Carbohydrates (CHO)
1
st
& most efficient source of energy
Brain, RBC, Kidney cells
Fat
2
nd
energy source
Stored easier than CHO
Protein (PRO)
Reserve energy source

7. The Role of Insulin
What does insulin do?

It is the key which allows glucose into the cells to be
used for energy

It is used to help store fat
So, does insulin make us fat?

No

In order to store fat you must eat more calories than you
need

8. The Atkins Diet
What is it?
Initial phase promotes <20 grams of
carbohydrate/day (2 weeks)
Promotes ketosis; therefore weight loss
Focuses on using mostly protein and fat with
a MVI
Low carb bars and food products
Restriction on fruits, whole grains, legumes
and low-fat dairy

9. Is Ketosis the answer?

What is ketosis?

Form of energy used when carb intake is low*

Body burns fat….which produces by-products
called ketones that can be used for energy for the
brain
Sounds good, right?

Ketones are acidic which can lead to acid/base
inbalance

Can lead to gout, kidney stones & bad breath

10. Pros
Atkins
It is a “diet” therefore you are more aware of
what you put in your body
You will cut out several sources of added
calories:

French Fries

Chips

Cookies/Pies/Cakes

Soda Pop

11. Cons
Atkins
Short-term

Dehydration

Constipation

Decreased mental capacity
Long-term

Potential for osteoporosis

?? (kidney damage)

12. Protein
Amino Acids Nitrogen
Ammonium (NH
3) Ammonia (NH
2)
Calcium Urea
Urine

13. South Beach Diet
What is it?
3 Phases

1
st
Phase: Bans all carbohydrates and allows
normal-sized portions of meat, veggies, eggs and
nuts

2
nd
Phase: Reintroduces “good carbs” (as defined
by the glycemic index)

3
rd
Phase: Eat pretty much anything in moderation

14. Glycemic Index
What is it?
Number which represents how fast the sugar
in the food reaches your blood

Based upon white bread = 100

High glycemic >70

Med glycemic 50-70

Low glycemic <50
Will low glycemic foods help you lose weight?

No definite research yet

15. Pros
South Beach
“Diet” helps a person become aware of what
they are putting in their mouth
2
nd
and 3
rd
phases promote high fiber, lean
protein and dairy, fruits and veggies and
“good” fats
All things in moderation

16. Cons
South Beach
1
st
phase can be dangerous, same as Atkins
Initial weight loss probably due to water loss
& may be regained

17. The Zone
What is it?
Complex eating plan that divides each meal into
exact percents of protein, fat and carbs

40% Protein

30% Fat

30% Carbs

18. Pros
The Zone
More closely follows ADA dietary advise

50-55% Carbohydrates

15-20% Protein

30% Fat (<10% saturated fat)
Promotes portion control
Reduces sugar (which most of us could stand
to cut back on)

19. Cons
The Zone
Complex eating plan
Requires LOTS of tedious planning
By reducing “bad” carbs, we often end up
reducing “good” carbs

Lack of fiber

Decreased vitamin & mineral intake

21. What is a Balanced Diet?
Includes lots of fruits and veggies

Minimum of 5 per day

Fresh, frozen, doesn’t matter
Whole grains

Whole wheat

Beans
Low fat dairy
Lean protein

22. What is a Balanced Diet?
Paying close attention to portion sizes

3-4 oz meat (deck of cards)

Serving of fruit (size of tennis ball)

½ cup veggies (light bulb)

1 cup pasta (baseball)

Exercise balances out calories consumed

23. Any Questions??