+ WEIGHT CONTROL DIETS Food Studies 11/12 May 2012

+ Just the facts… calories = 1 lb. body fat

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+ BALANCE TO MAINTAIN WEIGHT: Energy In = Energy Out TO GAIN WEIGHT: Energy In greater than Energy Out TO LOSE WEIGHT: Energy In less than Energy Out

+ CALORIES  The amount of energy that is provided by food.  PROTEIN: 4 calories / gram  CARBOHYDRATES: 4 calories/ gram  FAT: 9 calories / gram  ALCOHOL: 7 calories / gram  3500 calories = 1 lb of body fat

+ METABOLISM  The rate at which your body burns calories.  Basal metabolism: rate at which your body burns calories at rest.  If you reduce calories drastically, your body compensates by lowering its metabolism to conserve calories, as it believes you are starving.

+ HUNGER  Skipping meals or eating too little makes it more likely to “binge” on unhealthy foods.  Protein helps keep you feeling full longer. e.g. an egg for breakfast will keep you full longer than a bowl of cereal.  Fiber makes you feel full longer. e.g. Whole grains and vegetables make you feel full with few calories.

+ WATER  Your body stores excess calories from fat, carb or protein as fat, for future needs.  Every cell has a tiny amount of carbohydrate as ready fuel. Each gram of carbohydrate is bonded with 4 grams of water.  If you eliminate carbohydrates in your diet, it uses up all the available carbs. You lose up to 5 pounds quickly – but it is only water!  Vitamin C is a diuretic. Also reduces water and you appear to lose quickly.

+ GIMMICKS  Make one type of food a “villian” e.g. Dr. Atkins  Grapefruit or source of Vit. C at the beginning.  Low carb – water loss quickly  Restrictive food list – bored quickly; hard to stay on. e.g. cabbage soup diet  Supplements – many deaths associated!  Must change eating habits or you will put weight back on when you return to old habits.

+ Success:  A balanced diet with 1500 calories.  Healthy weight loss of 1-2 lbs. per week.  Changing your eating habits.  Cutting out sugary/fatty snacks. Eat a piece of fruit, instead! 1 pop per day = 25 lbs sugar/year;  Switch to water, instead of juice or pop.  Increase exercise (energy out)  Enough food and tasty to keep you feeling satisfied.  Weigh/portion foods- most people overestimate when they “guess”.

+ Track Eating Habits  When are you hungriest?  When do you tend to “nibble”?  Don’t nibble from a large bag or bowl.  Drink water before a meal to make stomach more “full” ahead. Takes 15 minutes before your stomach tells your brain that you’re full.  Eat slowly; chew lots.  Check “emotional” eating.

+ Examples of calorie contents  Starbucks’ Java Chip Frappucino, venti: 560 calories; 18.5 tsp sugar  Lipton Brisk Ice Tea: 210 calories; 13.5 tsp sugar  Tim Horton’s Chocolate Danish: 390 cal; 5.5 tsp sugar  Tim Horton’s Triple Chocolate Muffin: 450 cal.; 11 tsp sugar  Big Mac: 540 calories; (half coming from fat)  McD's Caesar Salad with Crispy chicken. 294 calories, g fat  Milkshake : medium 710 calories  French fries: large. 560 calories

Calorie Counts Apple - raw with skin large116 kcal Banana – 1 med. 105 kcal Baby Carrots 85 g30 kcal Orange1 large (140 g.)69 kcal Yogurt Strawb. Nonfat(113g)50 kcal