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

2. 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

3. 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

4. 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

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

6. 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

7. 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

8. 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

9. 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.

10. 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

11. The Whole 30 Diet

12. 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

13. Whole 30 Guidelines

14. 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

15. What Did Research Studies Find?

16. 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

17. The Ketogenic and Atkins Diets

18. 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

19. 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

20. Ketogenic Diet Guidelines

21. Atkins Diet Guidelines

22. 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.

23. 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

24. Workshop
Pivot!
Goals and Goal-Setting

25. 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

26. 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

27. 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.

28. 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

29. Questions?
Thank you for your attention and participation!

30. References: Images
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