Fad Diets: Why They’re Not For Everyone A Presentation and Workshop with Lauren D. Mangini, PhD, RD

What We’ll Cover Introduction: Who am I? How to Spot a “Fad Diet” Fad Diets: Claims, Guidelines, Research, Pros & Cons The Paleo Diet The Whole 30 Diet The Ketogenic and Atkins Diets Workshop: Goals and Goal-Setting Summary and Q&A

My Background Registered Dietitian Coursework and internships covering nutrition science, food science, food service management principles and food safety, chronic disease management through diet and nutrition support Rotations in: eating disorders, HIV/AIDS management, clinical nutrition, research PhD in Nutritional Sciences (UT Austin) Original research publications on food insecurity and asthma and obesity in children Experience with data collection, analysis, and public speaking at national conferences BA in Psychology (Yale) Focus on the neuroscience of addiction and addictive behavior Member of rowing and rugby teams; amateur triathlete

What Makes a Diet a “Fad Diet”? A “fad” is a widespread craze or enthusiasm for something Short-lived No basis in qualities of actual object/thing Appeals to emotion over reason Promoted for reasons other than health Rigid

The Paleo Diet AKA: Paleolithic/Caveman/CrossFit/Raw Paleo/Primal/Ancestral/Evolutionary/Traditi onal/Neanderthal Diet

The Paleo Diet and Its Claims What is it? A diet based upon everyday, modern foods that mimics the food groups of our pre- agricultural, hunter- gatherer ancestors. Claims: Reduces risk of chronic disease Weight loss Reduced pain from autoimmunity

Processed Foods & Sugars Paleo Food Guidelines Allowed Foods Eliminated Foods Fruits Dairy Vegetables Grains Lean Meats & Poultry Processed Foods & Sugars Seafood Legumes Nuts & Seeds Starches Healthy Fats Alcohol

Paleo Guidelines Increased protein intake Low carbohydrate intake Sources: Meat, poultry, seafood and other animal products 20-35% of total calorie intake Low carbohydrate intake Rich sources (grains, legumes) excluded from diet Non-starchy vegetables main source of carbohydrates Increased fat intake Sources: nuts, seeds, animal products, oils

What Did Research Studies Find? 2015 review of 4 randomized, clinical trials Investigators pooled data from 159 people with metabolic syndrome (at least 3 of the following: high waist circumference, high triglycerides, high blood pressure, high blood glucose or low HDL cholesterol) on either the Paleo diet or a control diet consistent with nutrition guidelines What did we learn? Compared to control diets, Paleo diet helped participants more in the short-term. But control diets also resulted in similar positive changes in outcomes. Given the limitations of existing research, we can’t conclude that Paleo diets are the best choice for everyone.

The Paleo Diet Pros Cons Emphasis on increasing fruit and vegetable intake Emphasis on decreasing processed foods and added sugars Research shows possible improvements in blood glucose levels, weight, and triglycerides and HDL levels Decreased calcium and B- vitamin intake Difficult to adhere to Pricey Can be low in fiber Very difficult to eat at restaurants

The Whole 30 Diet

The Whole 30 Diet and Its Claims What is it? An elimination of certain foods and food groups for 30 consecutive days, described by its creator as a “reset” for the body and its systems. Claims: Reduces risk of chronic disease Weight loss Reduced pain and fatigue

Whole 30 Guidelines

Whole 30 Guidelines Allowed foods Restricted foods Provide protein, some carbohydrate (similar to Paleo Diet), and fat Restricted foods Rich sources of carbohydrate (grains, legumes) excluded from diet Processed foods especially restricted Emphasis on psychological valence of foods Ex: Treats and substitutions forbidden

What Did Research Studies Find?

The Whole 30 Diet Pros Cons Emphasis on increasing fruit and vegetable intake Emphasis on decreasing processed foods and added sugars Combined with food journaling, an effective tool Psychological attachment to foods considered Structure may not encourage lifestyle change Difficult to adhere to Pricey/Reliant on brand Risk of triggering or enabling disordered eating behaviors

The Ketogenic and Atkins Diets

The Ketogenic Diet What is it? A diet or diet therapy that is high-fat, low- carbohydrate, and moderate protein, forcing the body to break down fat instead of glucose for energy. Claims: Increases mental clarity and energy levels Weight loss Reduced chronic disease risk

Ketogenic Diet Guidelines Ketogenic Macronutrients Standard Dietary Guidelines Protein: 10-35% of total calories Fat: 20-35% of total calories Carbs: 45-65% of total calories

Ketogenic Diet Guidelines

Atkins Diet Guidelines

What Did Research Studies Find? The Evidence Analysis Library of the Academy of Nutrition and Dietetics has an entry for weight loss and maintenance with low-carbohydrate diets (<35% of total calories from carbs) Four trials (ranging from 4-12 months long) What did we learn? Compared to reduced-calorie diets, a low-carbohydrate diet resulted in more body weight and fat loss after 6 months. After one year, differences are not significant. Given the limitations of existing research, we can’t conclude that variations on the ketogenic diet are the best choice for everyone.

The Ketogenic and Atkins Diets Pros Cons Successful as medical nutrition therapy for epileptic disorders Alternative cancer treatment option Fat and weight loss Related to potential improvement in blood sugar and insulin levels Difficult to adhere to Restricts foods Restricts calories Deficient in B-vitamins, Vitamin C, Vitamin D, calcium, magnesium and iron Pricey/Reliant on brand Heart or kidney issues may be exacerbated

Workshop Pivot! Goals and Goal-Setting

Goals and Goal-Setting Goals should guide your diet, not the other way around Fads are one-size-fits-all Clear goals reveal action paths Readjust as needed

S.M.A.R.T. Goals (video) Specific Measurable Achievable Simply written and clearly define what you’ll do What? Why? How? Measurable Need measurements or metrics Achievable Feel challenged but not overwhelmed Results-Focused Measure outcomes, not activities Timely/Time-Bound: Outline a timeframe to create a practical urgency https://www.youtube.com/watch?v=yA53yhiOe04

My S.M.A.R.T. Goal Example Before: Get in shape and tone down for triathlon season After: For the first three weeks of my training for the Labor Day event, beginning next week, complete 2 swim workouts per week in addition to running and cycling; one workout will be drills and intervals (see attached protocol) and one will be a timed distance swim of 1000m.

Summary “Fad diet” mentality is incompatible with sustainable, healthy change Personalize goals Work within limitations There are pros and cons to every approach Leave room for flexibility and change Access reputable resources and consult experts

Questions? Thank you for your attention and participation!

References: Images https://www.everydayhealth.com/pictures/smart-swaps-to- borrow-from-paleo-diet/; https://www.atkins.com/assets/images/global/share-logo.jpg; https://whole30.com/wp-content/uploads/2014/08/whole30- newsletter-logo.jpg https://i.pinimg.com/736x/0a/e2/7b/0ae27b8840e6fbac25057 015bcf81e00--whole-inspiration-free-printables.jpg; https://cdn.someecards.com/someecards/filestorage/diet- seven-cheat-days-a-week-funny-ecard-pKH.png https://www.headsuphealth.com/wp- content/uploads/2016/07/ketogenic_diet_benefits_ketone_b odies_heads_up_health.png http://dogsittingsecrets.com/wp- content/uploads/2016/11/7.jpg