living the healthiest lives possible...• garcinia cambogia o promotes weight loss and stops the...
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Fad Diets, Supplements, and a Healthy Weight for You.
Barbara Sherwood, MS, RDNClinical Nutrition Manager, Central Region
Living the Healthiest Lives Possible
• Fad Diets
• Supplements
• Healthy weight for you
If it’s too good to be true…then, it probably is…
Fad Diets
• What is hot?
• What makes them work?
• Why they don’t last
There is so much information out there, where do I start?
• Isagenixo The Isagenix program combines shakes, pills and bars with one simple protein and vegetable
meal per day. Low calorie diet which offers under 1250 calories per day.
• The 21 Day Fixo Beach Body’s 21 day “Fix” program. Workout DVDs and color coded meal planning. The claim is
it takes 21 days to successfully create healthy habits. The diet combines portion control with regular physical activity to promote weight loss in three weeks.
• Whole 30 Dieto The program claims that if the rules are followed for the 30 day timeframe, it will effectively “put
an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”
• Ketogenic Dieto High-fat, low carbohydrate diet. The ketogenic diet’s carbohydrate intake is dropped to just 2 to
4 percent of total caloric intake. Recommended daily CHO intake is 50+% of total calories
Top Fad Diets of 2016
What Makes them Work?
Fast and furious weight loss
• Offer less calories than you need each day
• Eliminates processed and sugary foods
• Increases your fruit and vegetable intake
• Encourages meal planning
Why don’t they last?
• Many Fad diets take too much time, planning, and effort for most busy lives
• The calorie amount is too low to maintain for the long term
• Your metabolism slows down too..
• The food items are too restrictive
• Missing critical nutrients
• Miss the mark on teaching life style changes.
Change in Lifestyle and dumping old habits.
• European Journal of Social Psychology found it took on average 66 days to form a habit, such as eating fruit at lunch or running for 15 minutes a day.
oTop Selling Supplements
Top Google Search
• Garcinia Cambogia
• Hydroxycut
• Caffeine
• Raspberry Ketones
• Green Coffee Bean Extract
• Meratrim
• Biotin
• B-Complex
• Branched Chain Amino Acids
Some products can be dangerous or just don’t work
Steer Clear of Claims:
• Rapid Weight Loss
• Unlimited quantities of any food
• Specific Food Combinations
• No need to exercise
What are the Claims?
• Garcinia Cambogia o Promotes weight loss and Stops the fat making process
• Hydroxycuto Enhances the burning of fat
• Caffeineo Metabolic stimulant
• Raspberry Ketoneso Cause the fat within cells to be broken down more effectively, helping the body
burn fat faster.
What are the Claims Continued
• Green Coffee Bean Extracto Contains a substance called Chlorogenic Acid, which is believed to be responsible
for the weight loss effects.
• Glucomannano Creates a sense of fullness by absorbing water and expanding to form a bulky fiber
in your stomach.
• Meratrimo Meratrim non-simulant wt. loss supplement blended from a fruit extract, Garcinia
Mangostana, and a flower extract, Sphaeranthus Indicus, combine 8 week walking program.
More Claims
• Biotino Enzymes involved in making fat, making glucose and breaking down amino acids require
biotin. High doses of biotin may help people with high triglycerides, blood glucose levels and insulin insensitivity. But evidence does not support use of biotin for weight loss.
• B-Complexo the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping
our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day.
• Branched Chain Amino Acids o BCAAs provide several metabolic and physiologic roles. Metabolically, BCAAs promote
protein synthesis and turnover, signaling pathways, and metabolism of glucose. Oxidation of BCAAs may increase fatty acid oxidation and play a role in obesity.
The Supplement Industry is not Regulated
• Check quality and efficacy through reliable resources.
o NSF international www.nsf.org
o Informed choice www.informed-choice.org
o US Pharmacopeia www.usp.org
o Consumer labs www.consumerlab.com
What will work for ME?
What Really Works?
Less of this- and MORE of this-
Less of this- and MORE of this-
Finding that Healthy Weight for YOU!
• Everything You Eat and Drink Matters
• Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
• Start with Small Changes
Everything You Eat and Drink Matters
Focus on whole fruits.
Vary your veggies.
Make half your grains whole grains.
Vary your protein routine.
Move to low-fat or fat-free milk or yogurt.
Healthy Oils
Drink more water
Avoid Processed foods
Avoid added sugar
Pay attention to Portion size
Spend time to plan your nutrition
Commit to eliminating soda (diet or regular)
Source: https://www.choosemyplate.gov/
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Saturated Fat
• Foods that contain more saturated fat are usually solid at room temperature and are sometimes called “solid” fat.
• beef fat (tallow, suet) butter chicken fat
• coconut oil cream hydrogenated oils
• milk fat palm and palm kernel oils partially hydrogenated oils
• pork fat (lard) shortening stick margarine
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Un-Saturated Fat
• Oil products which are liquids at room temperature.
• Two kinds:
o Polyunsaturated
o Monounsaturated
• Fish oil
• Olive oil
• Avocado oil
• Canola oil
• Palm oils
• Vegetable oil
• Nut oil
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Artificial Trans fats (or trans fatty acids) o Created in an industrial process
by adding hydrogen to liquid vegetable oils to make them more solid.
o FDA ruling Trans fats to be removed and replaced in 2018 by saturated fats, mostly Palm Oil. –other issues with this….
• Cakes, cookies, pies, frosting
• Biscuits
• Breakfast sandwiches
• Margarine
• Fried fast foods
• Doughnuts
• Crackers
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Sodium:
• Most of us get MUCH MORE sodium than we need. Packaged and prepared foods such as ready-to-eat products or restaurant meals are common sources of sodium.
• Use the Nutrition Facts label to compare the sodium in packaged foods and beverages.
• Buy low-sodium, reduced sodium, or no-salt-added products.
• Look for fresh, frozen, or canned vegetables without added sauces or seasonings.
• Choose fresh or frozen poultry, seafood, and lean meats instead of prepared or ready-to-eat products.
• Cook more often at home to control the sodium in your food.
• Add herbs and spices instead of salt to recipes and dishes.
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Alcohol and Caffeine
• Alcohol recommendation: Up to 1 drink per day for women and up to 2 drinks per day for men.
• Caffeine is found in many beverages. Be careful of over consuming Caffeine.
Calories in Alcoholic Beverages
5 oz. Red Wine 125 calories
12 oz. Beer 150 calories
1.5 oz. shot of alcohol 100 calories
I don’t usually choose to drink my calories, but when I do, I make it a low calorie.
Drink responsibly my friend!
Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars
Added Sugars:
• To build a healthy eating style and stay within your calorie needs, choose foods and beverages with less added sugars.
• Drinking water, unsweetened tea or coffee, or other calorie-free beverages instead of sodas or other sweetened beverages
• Choosing beverages, such as low-fat or fat-free milk and 100% fruit juice, that will boost Dairy Group and Fruit Group intake to meet daily recommendations
• Choosing fruit as a naturally sweet dessert or sweet snack instead of foods with added sugars
• Making sweet desserts and snacks a once-in-a-while treat and choosing a small portions.
• Choosing packaged foods that have less or no added sugars.
Start with Small Changes Choose one or two things!
• Read the Nutrition Facts labels.
• Use the ingredient lists to find choices with less added sugars.
• Cut back on sugary beverages such as fruit drinks and soda.
• Choose low-fat or fat-free milk, cheese and yogurt.
• Mix up your protein foods to include seafood, beans, nuts, seeds, soy, eggs, lean meats, and poultry.
• Select seafood twice a week.
• Add beans or peas, unsalted nuts and seeds, and soy in main dishes and snacks.
• Substitute processed foods with fresh fruits and veggies
Don’t forget to exercise
Exercise 30-60 minutes most days of the week.
• Find something you like to do
• Find a buddy/partner to exercise with.
How do you put all that together?!
Make it easier on yourself. Intermountain has amazing resources.
LiVe Well Readiness WorksheetDrill it Down!
• What are you ready to do?
• What are your biggest health concerns?
• What behaviors (start or stop) would help?
• Which behavior are you ready to do?
• Set your goal.
• Make your action plan!
Intermountain has many support Programs
• Weigh to Health – 6 month program with classes and TWO 1:1 visits with a dietitian –Select Health Covers 5 visits/year with a RDN dietitian for diet and lifestyle counseling
• Pre-Diabetes Classes – free to all attendees
• Intermountain’s LiVe Well programCentral Region’s Contact Number:
801-507-3253