1. The University of Georgia Cooperative Extension Service
Fad Diets
The University of Georgia Cooperative Extension Service
Handout needed: Beware of Fad Diets Publication # FDNSE 89-23
Props needed: Label from low carb processed food like energy or power bar

2. Why Is America Gaining Weight?
We’re eating too much
We’re getting too little physical activity
About ½ of all American adults claim to be on a diet. One study showed that about 80% of us have chosen a weight-loss plan that’s doomed to fail. That’s because the plan does not include eating fewer calories and increasing physical activity necessary for losing weight and maintaining weight loss.

3. The Lure of Fad Diets Promise of quick weight loss Less hunger
Unlimited amounts of some foods
Many of us are turning toward popular fad diets because they sound like quick and easy fixes. Many people who feel discouraged and guilty about being overweight are eager to find what looks like a new and easy way to lose weight.

4. Fad Diets Are Not New
Many are recycled weight loss plans from the ’70s:
The Stillman Diet
Dr. Atkins Diet Revolution
The Scarsdale Diet
Airforce Diet
If you take a closer look, you’ll see that many of the current fad diets are just recycled from the 70s. How many of you remember these diets?

5. Popular Fad Diets Atkins South Beach Protein Power The Hamptons Diet
The Zone
Sugar Busters
Dr. Phil’s Ultimate Weight Solution
There are more types of diets than you could count, with the most popular being the low carbohydrate, high protein diets like Atkins, South Beach, Protein Power, and The Hamptons Diet. Although these diets vary in some respects, all restrict carbohydrate.

6. Low Carbohydrate Diets
Based on the myth that carbohydrates are bad and cause weight gain
May include unlimited portions of meat, poultry, fish, cheese, and eggs
Restricts fruits, many vegetables, grains and milk products
Low carbohydrate diets have you give up most fruits, vegetables, whole grains, and milk products. It also means severely limiting breads, cereals, pasta, pizza, and potatoes (unless they’re special “low carb” types).
You’ll be encouraged to eat foods high in protein (that are also high in fat) like steaks, hamburgers (without the bun), cheese, bacon, and eggs. Y
Lo Carb Ice Cream

7. Are Low Carbohydrate Diets Recommended?
These major health organizations recommend eating more fruits, vegetables, beans and whole grains, not low carb diets:
The World Health Organization
National Cancer Institute
American Heart Association
American Diabetes Association
American Dietetic Association
None of the major health organizations worldwide recommend a low carbohydrate diet.

8. Do Low Carbohydrate Diets Work?
“Quick weight loss” due to fluid loss
Regained when carbohydrate intake resumes
If you eat fewer calories on any diet, you’ll lose weight
Very limited food choices
Foods often eaten in excess are prohibited
Use of “low carb” processed foods increases calories
The “quick” weight loss during the first week or two on a low carbohydrate diet is due to fluid loss that comes with severely limited carbohydrate intake, not fat loss. Fluid is quickly regained when you begin eating carbohydrate foods again.
Many of the low carbohydrate diets have very limited food choices, restricting foods that are often eaten in excess like soft drinks, bread, pasta, pizza, snack foods (potato chips, etc) and sweets. Consequently, many people eat less on a low carbohydrate diet, so they will lose weight if they stick to it. (Many people have trouble sticking with the diet for very long.)
Many low-carbohydrate diets promote the use of “low carb” processed foods/products. These foods are usually not low in calories, despite claims that they’re low in “carbs.” (Show food label of low-carb product with “net carb” claim.) These products can also be expensive and not too tasty.
The first 1-2 weeks on this type of diet results in weight loss from fluid loss (due to ketosis and water and sodium loss)
Bread, French fries, pizza, sweets, soft drinks are often eaten in excess. When these are avoided, many people lose weight.

9. Are Low Carbohydrate Diets Harmful?
Deficient in important nutrients
High in cholesterol and saturated fat
Possible risk of dehydration, kidney stones, bone loss, heart disease, certain cancers, and kidney disease
Low carbohydrate diets are deficient in a lot of important nutrients such as fiber, calcium, folate, potassium, iron, magnesium, zinc, and vitamins E, A, thiamine, and B6.
You are likely to feel weak, dizzy and tired, possibly experiencing headaches and dehydration. This will also make you less likely to exercise.
Following a low carbohydrate diet may increase your risk of dehydration, kidney stones, bone loss or osteoporosis (due to calcium loss), heart disease (due to high saturated fat and cholesterol intake), certain cancers (due to high fat intake and lack of important nutrients many of which you cannot replace with vitamin and mineral supplements), and kidney disease.

10. Beware of Fad Diets Promise quick weight loss
Cut out certain foods or food groups
Sound too good to be true
List “good” and “bad” foods
Make weight loss claims using personal testimonials and not scientific evidence
Contradict major health organizations
recommendations
If you’re considering a popular diet, for your health’s sake, check it out to see if their claims are valid. These claims are a red flag for bad nutrition advice.
You should set a goal to lose ½ to 1 lb a week. Losing weight gradually is safer and will help you make the lifestyle changes necessary to maintain the weight loss for the rest of your life.
Omitting certain foods or entire food groups will decrease your chances of getting the nutrients you need to stay healthy.
Foods should not be labeled “good” or “bad.” Any food can be worked into a healthy diet if eaten in moderation.
Many “fad” diets use personal testimonials such as “this person lost 150 pounds on this diet in 6 months.” Anyone can make up these examples. We currently have no long-term scientific studies on any of the fad diets.
If diet recommendations go against the advice of major health organizations, be leery of the diet.

11. Fad Diets Do Not Perform Magic
There are no quick fixes
There are no foods that have special properties that cause weight gain or weight loss
There are no “quick fixes” or magical foods that will allow you quickly lose the weight that took years to gain.

12. Words of the Wise Remember the tortoise in The Tortoise and the Hare:
“One step and another. I am slow but I am steady. And I am the winner !”
As with anything that is important, taking your time to do it right will have long term positive outcomes. Remember what the tortoise said in the old store about that famous race –”One step and another. I am slow but I am steady. And I am the winner!”
Let’s now look at the slow but sure ways to control weight.

13. Lose Weight the Healthy Way
Eat a variety of foods
Include at least 5 servings of fruits and vegetables each day
Eat small portions
Limit sugary foods
To lose weight the healthy way, eat a variety of foods to help ensure that you get the nutrients you need. For example, instead of eating 2 bananas during the day, eat one orange and one banana. That way you will get different nutrients from two very nutritious foods.
Eat smaller portion sizes than you do now of all foods.
Eat fewer foods high in sugar. They are often high in fat and calories and low in nutrients. You may also have less room for the nutritious foods you need each day.

14. Lose Weight the Healthy Way
Limit foods high in fat, especially saturated fat, and cholesterol
Be physically active for at least 30 minutes most days
Choose lower fat foods and watch for those high in saturated fats. What foods contain saturated fats? Meats, regular fat dairy such as cheese, whole milk, ice-cream.
Also limit high cholesterol foods. What foods contain cholesterol? Egg yolks, organ meats, all animal products.
Be sure to make exercise part of your daily routine for at least 30 minutes each day – walking, swimming, taking a water aerobics class, dancing, or gardening.

15. Points to Remember Fad diets do not perform magic
Fad diets can be harmful
Calories count
Lifestyle changes are important
Best advice: Become more physically active and eat smaller portions of a well-balanced diet
Remember that to lose weight, fad diets are not the best choice. They may offer quick weight loss, but this is usually very temporary. Weight is usually quickly regained to an even higher level. Fad diets may even be harmful.
Remember that calories do count, despite what some fad diets claim.
Staying physically active and eating smaller portions of a well-balanced diet is the best advice.
Give out the handout “Beware of Fad Diets”