# Presentation: 137391

## Jenny Dean
MS, RD Candidate
March 2004

- Jenny Dean
- MS, RD Candidate
- March 2004

- Eating To Lose

- Weight

## Why Weight is Important to Us

- Health and overall well-being
- Disease prevention
- Competitive sports/ training
- Looks
- Self-esteem

## It is a constant tug-of-war between foods we love to eat and the tight jeans we love to wear.

- Is there a magic bullet?

**Notes:**
Weight loss experts today describe today’s food environment as toxic for weight loss

## Everyone is looking for the answer...

- If only it were this easy

## Myth vs. Fact

**Myth?**

**Fact?**

**Notes:**
Give common myths and the actual truth

## Let’s start with the basics...

**Macronutrients**
- Carbohydrates
- Protein
- Fat

**Micronutrients**
- Vitamins
- Minerals
- Water

- All are part of a healthy diet!

**Notes:**
Macronutrients provide energy (calories)

## Calorie Breakdown

-              Carbohydrates: 4 calories/gram
-              Protein: 4 calories/gram
-              Fat: 9 calories/gram
-             Alcohol: 7 calories/gram
*Gram for gram, carbohydrates and protein have the same amount of calories*

## Carbs Can Be Your Friend

- Whole grain breads, crackers, tortillas, English muffins and bagels
- Pastas, brown rice
- Bran or whole grain cereals
- Whole wheat flour

## Protein Picks

- Tofu
- Nuts
- Beans
- Hummus

-    Lean meats, chicken and fish
-    Egg whites

-  Low-fat dairy products

**Notes:**
Best choices are...

## How much do I need?

- 15-20% of total calories

|  | Grams protein/ kg body weight |
| --- | --- |
| Current RDA for sedentary adult | 0.8 |
| Recreational exerciser, adult | 1.0-1.5 |
| Competitive athlete, adult | 1.2-1.8 |
| Adult building muscle mass | 1.4-1.8 |
| Athlete restricting calories | 1.4-2.0 |
| Maximum usable amount for adults | 2.0 |
| Growing teenage athlete | 1.8-2.0 |

- Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3rd ed., 2000

**Notes:**
These are based on science!

## Healthy Fats

- 	Monounsaturated  and
- Olive oil
- Canola oil
- Nuts
- Flax

- Polyunsaturated
- Avocadoes
- Fish
- Soybeans

**Avoid foods high in saturated fats!**

**Notes:**
Mention sources of saturated fat and why they should be avoided

## How much?

- 20-30% of total calories
- Very low fat diets often lack energy & nutrients
- High fat diets tend to cause sluggishness and weight gain

## Weight Loss...The proven way

- Energy In < Energy Out
- Safe weight loss = 1-2 pounds per week
- The faster it is lost, the more likely it is to come back!

## Why We Gain Weight

- Real WEIGHT GAIN occurs *when and only when* your CALORIES IN exceed your CALORIES OUT for an extended period of time
**500 calories/day x 7 = 3500 calories = 1 lb**
- Burn an additional 500 calories/day =                                   lose 1 pound/week
- Consume an additional 500 calories/day =                      gain 1 pound/week

**Notes:**
Real = not water weight/retention of fluids
An excess of 100 calories per day can cause a 10 pound weight gain in a year, and those extra calories can be burned by a 20 to 30 minute brisk walk daily.

## The Bottom Line

**   ****For weight loss to occur, there must be a calorie deficit!**

## HOW???

**Balance, variety, moderation**
- Healthy food choices
- Watch portion sizes
- Exercise
- Sleep
- Stress management

## It’s All About Choices

**It is important to eat foods from EACH FOOD GROUP every day!**
- Whole grains
- Fruits
- Veggies
- Low-fat dairy products
- Lean meats, chicken and fish
- Beans and legumes
- Heart healthy fats

## Problems With Portions

- Pasta = 1⁄2 cup
- Rice = 1⁄2 cup
- Cereal = 3⁄4 cup
- Bread = 1 slice
- Fruit = 1 medium piece
- 1 small banana
- Cooked veggies = 1⁄2 cup

- Raw, leafy veggies = 1 cup
- Milk = 1 cup
- Yogurt = 1⁄2 cup
- Ice cream = 1⁄2 cup
- Meat = 2-3 ounces
- Peanut butter = 2 Tbsp.
- Oil = 1 Tbsp.

**To lose weight, it is necessary to watch portion sizes!**

## Supersizing of America

**Regular**
- Quarter pounder, fries and soda = 954 calories
- 12 ounce soda = 150 calories
- Choc. chip cookie = 60 calories
- Muffin = 110 calories

**Supersized**
- Q.P., fries and soda = **1332** calories
- 60 ounce soda = **750 **calories
- Large bakery cookie = **320** calories
- Otis Spunkmeyer muffin = **460** calories

**Supersize that please!**

## Healthy or Hefty? 

- Store-bought smoothies
- Milkshakes
- Lattes and coffee drinks
- Granola
- Energy bars
- Muffins
- Popcorn
- Crackers

## Breakfast

- Believe it or not, breakfast can help you lose weight!
- Eat a hearty breakfast to kick start your day
- Consume calories throughout the day vs. at night
- Include carbohydrates and protein to keep you fueled

## Dining Out Can Be Healthy

- Choose lean chicken and fish
- Choose foods that are steamed, broiled, roasted, poached, stir-fried or baked instead of fried or sautéed
- Choose marinara pasta sauces instead of creamy sauces
- Beware of high-fat salad dressings-                  order dressing on the side
- Unlimited chips or bread...                                **a quick way to boost calorie intake**

## Dining Out Do’s and Don’ts

- Split the meal with a friend
- Order a take-out bag immediately and put half away
- Ask your server how food is prepared and modify if necessary
- Alcohol before dinner can increase appetite
- Limit “add-ons” like chips and bread

## Super Salad

- Let’s build a healthy salad...
**Includes vitamins, minerals, fiber, antioxidants, protein and healthy fat**

## Fiber Can Be Your Friend

**What’s so great about fiber?**
- “Speeds things up”
- Binds cholesterol
- Helps you feel full
- Takes longer to digest
- Resists the “insulin surge”

## Food and Mood

- Eating for reasons other than hunger can sabotage your weight loss efforts
- Identify patterns by writing down when and why you eat for reasons other than hunger
- A good rule of thumb = Eat when you are hungry and stop when you are full.  Simple, right?

## Get Moving!

| Activity | Calories burned per hour-120 lbs | Calories burned per hour-170 lbs |
| --- | --- | --- |
| Aerobics | 300 | 420 |
| Basketball | 330 | 460 |
| Bicycling (<10 mph) | 220 | 310 |
| Eating | 80 | 115 |
| Gardening | 275 | 385 |
| Hiking | 330 | 460 |
| Housework | 135 | 190 |
| Jogging | 385 | 540 |
| Mowing lawn | 300 | 425 |
| Skiing, cross country | 440 | 615 |
| Skiing, downhill | 385 | 540 |
| Sleeping | 50 | 70 |
| Soccer | 385 | 540 |
| Walking briskly | 220 | 310 |
| Weight training | 165 | 230 |

- Adapted from ADA’s complete Food & Nutrition Guide

## Fad Diets

- “FAD”, defined by Webster’s 2nd college edition: “A custom, style, etc. that many people are interested in for a short time; passing fashion; craze”
- Fad diets are not new- remember the no-fat craze, the combination diets, the grapefruit diet, the cabbage soup diet?
- Fad diets are not geared towards long-term lifestyle changes that most people are willing to stick with

## The Latest Fads...

- What are your favorites?

**Notes:**
Atkin’s, of course
South Beach Diet
The Zone
Weight Watchers
Slim Fast still hanging around

## The Atkins PlanSources: http://atkins.com; New York Times, January 18, 2004

- 20-60 grams carb/day, depending on your personal “Critical Carbohydrate Level for Losing”
- Emphasizes red meat, cheese and butter as “foods you may eat liberally”
- Low/ no milk and grains
- Few fruits
- Missing key vegetables
- Low calorie

## The Atkin’s Plan

**Why it works**
- Foods high in fat and protein promote satiety
- Eat fewer calories
**What is right**
- Reduce/ cut out refined sugars and empty calories
**What is wrong**
- Miss out on key nutrients
- Boring!
- Heart and kidney health
- Once eating returns to normal, so will weight

- ?

## Low-carb Marketing

- Over 600 new low-carb products introduced this year
- Sales may exceed $15 billion this year
- Low-carb products appeal to convenience eaters
- Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have stopped losing weight.
**Fact**: Low-carb foods are not necessarily low calorie foods. *It is overeating calories that makes us gain weight, not overeating carbohydrates.*

## Don’t be Fooled: Fad diets still up to their old tricks

- “Carb-controlled” treats including breads, sweets and bars
**Sound familiar?** The early 90s were filled with low/no-fat products including crackers, cookies and diet bars- yet we overate these products and wondered why we didn’t lose weight
**FACT:** History repeats itself. Low-carb snacks, wraps, cookies and bars are still packed with calories despite their low “net carbs” – and we’re overeating again

**Notes:**
ConsumerLab.com tests and analyzes new products to check nutrition label accuracy
Of 30 products tested, 60% failed to meet labeling claims
1⁄2 nutrition bars exceeded their claimed levels of carbohydrates
One “low-carb” bar claimed 2 g carbs but was found to contain 22 grams
FDA sent numerous warning letters to “low-carb” marketers, including Atkins’ Nutritionals, based on illegality of terms

## Fat-Free vs. Regular Calorie 

| Fat-Free or Reduced Fat | Calories | Regular | Calories |
| --- | --- | --- | --- |
| RF Peanut Butter, 2 T | 187 | Peanut butter | 191 |
| RF Choc. Chip Cookies, 3 | 118 | Choc. Chip cookies, 3 | 142 |
| FF fig cookies, 2 | 102 | Fig cookies, 2 | 111 |
| FF Vanilla Frozen Yogurt, 1⁄2 c | 100 | Whole Milk Vanilla Frozen Yogurt, 1⁄2 c | 104 |
| Light Vanilla Ice Cream, 1⁄2 c | 111 | Vanilla Ice Cream, 1⁄2 c | 133 |
| FF Caramel Topping, 2T | 103 | Homemade Caramel Topping, 2T | 103 |
| LF Granola Cereal, 1⁄2 c | 213 | Granola Cereal, 1⁄2 c | 138 |
| LF Cereal Bar | 130 | Cereal Bar | 140 |

**Notes:**
Eating fat-free or reduced-fat foods isn’t always the answer to weight loss. 
If you eat twice as many fat-free cookies as regular cookies, you will actually increase your overall calorie intake
Remember, fat-free doesn’t mean calorie free

## South Beach Diet

- What is says
- Relies on the Glycemic Index
- What is right
- Encourages whole foods instead of refined foods and foods high in sugar
- What is wrong
- GI does not accurately assess the way your body deals with meals

**Notes:**
The glycemic index classifies foods according to how much they elevate blood glucose levels
A piece of white bread is the baseline, with an arbitrary value of 100
Says that foods high on GI cause a spike in blood sugar, then a rush of insulin, and causes you to be hungry much sooner and crave processed foods. This leads to fat storage
Premise of the diet encourages eating more whole foods (those low on the GI) such as oat bran and spinach instead of cookies and french fries
Veggies and high fiber foods are low on GI
Foods low on GI tend to have more fiber, which takes longer to digest and helps you stay fuller longer
This diet probably works for many people because they begin to choose more healthful foods rather than refined, processed foods
Encourages whole grains, fruits, vegetables, heart healthy fats and contains little saturated fat...isn’t this what dietitians have been saying all along?
The ADA states that it is eating too many calories, not just foods that cause an insulin response, to cause weight gain
GI changes when foods are eaten in combination- totally different response

## Trend or Fad?

- Fad Diets are successful because in the end, you are eating fewer calories
- Does the eating plan make you happy or are you constantly obsessed with food?
**The question is...Can you maintain this diet for the rest of your life?**

## Weight Loss Supplements

- Metabolife

- Slim Fast

- Xenadrine

- Hydroxycut

- Fat Blockers

## Weight Loss Supplements

**              ****Not a safe alternative**
- Not regulated by FDA!
- Affects each person differently
- Expensive
- Non-ephedra products can be just as dangerous
**Do you want to buy these for the rest of your life?**

## A Weight Loss Plan

- Think in terms of a lifestyle change, not short-term “diet”
- Set realistic goals
- Make gradual changes
- Each person is different
- Experiment to find what                                       works for you
- Expect to be successful!

**Notes:**
The word diet implies a beginning and an end

## What Works For You

**Calorie needs** (Harris Benedict Equation)
- 		1 kg = 2.2 lbs
- 		2.54 cm = 1 in
- 		BMR x activity factor
**Protein needs**
- 		0.8 – 1.0 grams/ kg body weight
**Exercise needs**
- 		Cardio + strength training

## Meals vs. Grazing

**Should I eat:**
- 3 regular meals
- 3 small meals with snacks
- 6 small meals/ snacks
- This is a personal preference and depends on your schedule and what you consider a “meal” and a “snack”
- Keep calorie needs in mind

- ? ? ?

## Next...

- Get a journal- record progress, set-backs, thoughts and feelings
- Try new recipes
- Take healthy snacks with you
- Try to eat at home more and eat out less
- If you do eat away from home, make                          healthy choices- Don’t be afraid to                               ask for modifications
- Eat slowly and savor mealtime
- Not sure if you are hungry?
- 	Take a walk first

## 
Drink plenty of water
If you like soda- drink diet
You’re never to old to pack your lunch
Don’t starve yourself...you’ll end up overeating later
Let yourself indulge in your favorite foods...just watch portion sizes
Get an exercise buddy
Do active things that you actually like!
Curb late night eating
Watch out for the Saturday night 6 pack
Don’t be too hard on yourself

- Drink plenty of water
- If you like soda- drink diet
- You’re never to old to pack your lunch
- Don’t starve yourself...you’ll end up overeating later
- Let yourself indulge in your favorite foods...just watch portion sizes
- Get an exercise buddy
- Do active things that you actually like!
- Curb late night eating
- Watch out for the Saturday night 6 pack
- Don’t be too hard on yourself

**Indulge...but in moderation!**

## Do it for you, not anyone else
Focus on health benefits and the way you feel and you won’t be disappointed
Don’t get discouraged if you don’t see results immediately- healthy weight loss takes time
You may hit a plateau in your weight loss...this is natural and you may have to reevaluate your plan
Reward yourself with things other than food

 Remember, eating is supposed to be FUN and there is more to life than obsessing over food!

- Do it for you, not anyone else
- Focus on health benefits and the way you feel and you won’t be disappointed
- Don’t get discouraged if you don’t see results immediately- healthy weight loss takes time
- You may hit a plateau in your weight loss...this is natural and you may have to reevaluate your plan
- Reward yourself with things other than food
** ****Remember, eating is supposed to be FUN and there is more to life than obsessing over food!**

## Healthy Snacks

- Air-popped or “light” popcorn
- Raw veggies and low-fat dip
- Baby carrots
- Fruit
- Pretzels
- PB & B sandwich
- Sliced turkey
- Dry cereal
- Hummus
- Yogurt
- Homemade smoothie
- Baked chips and salsa
- Latte with skim milk

- Be
- Creative!

## A Healthy Eater

- ...respects the difference between carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-dense carbs
- AND...
- ... respects the difference between fats: saturated, trans-fat, mono and poly unsaturated fats
- AND...
- ...knows that in addition to choosing the right foods *most* of the time, all foods can fit

## A Healthy Eating Plan

- Plant-based foods: FRUITS AND VEGGIES!
- Beans and legumes
- Whole-grains
- Nuts and Seeds (including nut butters)
- Lean Protein: Lean meats and tofu
- Heart-healthy Fats: Oils, avocado, flax
- Low-fat dairy or substitutes more often
- Eat sparingly: Red meat, fatty meats, butter, sweets, white flour, white rice
**Do liberally: Exercise!**

**Notes:**
Most fruits and vegetables have few carbohydrates (and don’t worry about THESE), and they are loaded with fiber, vitamins and minerals

Heart-healthy fats: also include fish like salmon and nuts/nut butters
If there are any carbohydrates to worry about, they are the ones that come from refined products/grains and desserts

## You have to do what is right for you!

## Questions?

- Thank you!