Fad Diet Pros: short, easy to remember, can be easy to follow, routine regimen, attention grabbing Cons: not individualized, mis-advertise claims, short term weight loss (often water weight), impossible to follow long term. (lifestyle changes)
Before we can talk about burning food off, we need to understand how our body handles the food that we put into it.
Essentially, we break up food so that our body can use it for things it needs to do. We start with the most important (brain function, circulation). Then we use it for secondary things (immune system, muscle contractions). And finally what we don’t need, we don’t use and it is stored.
Adipocyte= Fat cellVery efficient, ways to store extra energy that isn’t immediately neededEvolutionary advantage, women are better at it than menSo efficient that there is only one way to get it out
This is why we can’t take short cuts when dieting. Our body has ways to digest food, ways to use the food and its components, and ways to store any food that we don’t need at the time. Our body internally regulates this balance through Hormones (insulin, glucagon) we can’t manipulate it as simply as fad diets would have you believe. So keep this system in mind when you are evaluating the soundness of a fad diet.
We can’t trick this system with fad diets or diet products. Fat molecule has to break down to get it out of the fat cell, into the bloodstream, then it has to be re-formed into a molecule that a muscle cell can use for energy. All together a lot of complicated pathways and steps to get this done. That’s why Burning off Extra food is so hard to do. Draw picture
When you restrict the amount of carbs you eat, you are restricting the primary fuel source and forcing your body to burn fat stores instead. So you burn up your fat stores weight loss.Carbs: 40% of daily, Proteins and Fats 30% of daily kcal.
Consume liquid to remain hydrated.You can’t trick your “hormonal state” : if you consume less calories your body goes into “conservation mode” it sends out signals (hormones) that say, there is not enough food coming, we need to prepare for not having more food. So it starts shutting down systems that are not immediately important. (BMR drops). Exercise would be nearly impossible on such low calories. Loss of muscle mass also slows down your metabolism. Liver’s Job- to detoxify your body. No scientific evidence that these diets get rid of anything “built up” that your body can’t already handle. Promotes unhealthy relationship with food: Crash dieting, Binge eating, (hard and unatural way for your body to handle food)
Necessary for building bone, muscle, and burning fat. Look for an activity that you enjoy for 30-60 min MOST days a week. Also, just as important when you reach the weight management phase.
TOO much exerciseHealth consequences: weakened immune system, increased risk of dehydration, risk of injuryAim for exercise to be a part of your day, not a punishment, or a back up plan for when you over indulge.
Slimfast- a business whose job is to make money. They target for your convenience in eating. (dieting) Several different products to grab several individuals.
A suggestion for lunch
Low cal, low fat, low sodium, no trans fats. But what are you really paying for? Only 20% of nearly all vitamins and minerals for a whole meal!
Real FOOD! Fresh (consume within 3 days of purchasing) Raw when you can (uncooked, to get the maximum nutrients/enzymes) Natural (our bodies are specifically wired to digest natural foods that humans have been digesting for thousands of years, We know how to break them down and how to use the components, any time you introduce ANY thing unnatural, think of how hard it is for you body to LEARN what to do with it. (diet soda, no- cal sweeteners, trans fats ect.)
Grains at least 3 ozshould be whole. Veggies: choose a variety of colors. Fruits: limit juices, choose whole fresh fruit, or smoothies. Milk: low fat milk, cheese, yogurt.Whole grains >plant foods > Animal foods
Real MattersCreated by: Kelly Berg<br />Lets get real about the shortcuts to weight loss….<br />
Common Short Cuts<br />Fad Diets<br />Exercising Abuse (too much or too little)<br />Dieting Products<br />
So how do we get it out of Storage?<br />Same system: Hormone regulation<br />
Fad Diets: Atkins, South Beach<br />Low- Carb<br />30-50% Calories come from protein<br />Metabolic Ketosis<br />Pros: feel less hungry, weight loss, burn fat<br />Cons: Kidney failure, High Cholesterol, nausea, bad breath<br />Better Idea: 40-30-30-<br />
Fad Diets: Cleanse or Crash <br />Very low calorie diets, for fast weight loss<br />Lemon juice, cayenne pepper, maple syrup mixture<br />Pros: Weight Loss<br />Cons: Vitamin and Mineral Deficiencies, crash dieting, no exercise, water, bone, muscle weight loss<br />Better Idea: limit salty, high fat foods, increase aerobic exercise<br />
Fad Diets: Rigid Menu Plans<br />Cabbage Soup, Grapefruit Diets<br />Pros: Don’t have to plan shopping trips or Menus<br />Cons: hard to follow long term, no lifestyle change, unmaintained weight loss.<br />Ask yourself, “Can I eat this way the rest of my life?”<br />