2. Weight Loss Dieting Eric Perez Performance Athletes & Adults

3. What is dieting? o It’s the practice of eating food to decrease, maintain, or increase body weight. o Often combined with exercising to lose weight.

4. What is dieting cont. o Majority of people who diet regain either all or more of their previous weight back. o There are 4 types of weight loss diets: low-fat, low-carb, low-calorie, and very low-calorie.

5. Low Fat Diet o Consists of consuming little trans fat and saturated fat. o Designed to reduce heart disease risk and lower cholesterol. o Diet consists of eating lean protein and veggies.

6. Fact or Fiction Dietary fat good for health? FACT o Fats supply energy and fatty acids along with fat- soluble vitamins. Unsaturated fats are unhealthy? FICTION o They improve cholesterol levels and control blood sugar levels.

7. Low-Carbohydrate Diet o Relatively high in fats. o Low-Carbohydrates o Ketogenic o Ketogenic Carbohydrate intake restriction to produce Ketosis.

8. Low-Carbohydrate Diet Cont. o Suggested foods easily digestible carbs are substituted higher percentage fats o Ex. Atkins & Protein Power AtkinsProtein PowerAtkinsProtein Power

9. Low-Calorie Diet o Produce 500-100 calories per day. o Avg. weight loss is 1-2lbs. Per week. o Ex. Dash Diet & Weight Watchers Dash Diet Weight WatchersDash Diet Weight Watchers

10. Fact or Fiction Are low calorie diets safe? FACT Can improve diabetes, high blood pressure, and high cholesterol.

11. Very Low Calorie Diet o Provide 200-800 calories per day. o Protein intake is maintained but calories from fat and carbs are limited. o Avg. weight loss is 3-5lbs. o Mostly consists of liquid meals.

12. 8 foods for weight loss o Mushrooms o Eggs o Apples o Low calorie desserts o Soup o Oat meal o Hot chile peppers o Almonds

13. 8 eating tips for weight loss o Prepare for success o Moderation o How you eat o More fruits and vegetables

14. 8 eating tips for weight loss cont. o Healthy carbs and whole grains o Avoid unhealthy fats o Protein, protein, and more protein o Calcium for strong bones

15. Prepare for success o Plan by using small gradual steps. o Simplify use color, variety, and freshness. Not numbers. o Change over time, its not going to happen over night.

16. Moderation ModerationBalance o Small portions use smaller plates. o Don’t consider foods “off limits”, you will begin to crave them.

17. How you eat o Eat with others, enables to model healthy eating habits Avoid eating at night, give your digestive system a break!

18. Eat more fruits and vegetables o Eat a variety of fruits and vegetables of different colors. o Deep colored fruits more vitamins, minerals, and antioxidants.

19. Eat more healthy carbs and vitamins o Healthy carbs are digested slower, keeping you full longer along with you blood sugar and insulin levels. o Unhealthy carbs digest quickly creating spikes in blood sugar levels.

20. Avoid unhealthy fats o Healthy fats fuels the brain, heart, cells, hair, skin, and nails. o Healthy fats are rich in omega-3 o Can improve your mood, cardiovascular disease, and prevent dementia.

21. Protein, protein, and more protein o Down size the amount of protein you consume. Focus on equal servings. o Try to eat good sources of protein such as fish, chicken, or turkey.

22. Calcium for strong bones o Key nutrient to keep the body strong and going. o Recommended levels are 1000mg per day. o Good sources of calcium: dairy, vegetables, and beans.

23. References o http://www.eatingwell.com/nut rition_health/weight_loss_diet_ plans/diet_exercise_tips/8_secr et_weapon_foods_for_weight_l oss?page=7 http://www.eatingwell.com/nut rition_health/weight_loss_diet_ plans/diet_exercise_tips/8_secr et_weapon_foods_for_weight_l oss?page=7 http://www.eatingwell.com/nut rition_health/weight_loss_diet_ plans/diet_exercise_tips/8_secr et_weapon_foods_for_weight_l oss?page=7 o http://en.wikipedia.org/wiki/Di eting#Low-fat_diets http://en.wikipedia.org/wiki/Di eting#Low-fat_diets http://en.wikipedia.org/wiki/Di eting#Low-fat_diets o http://www.helpguide.org/life/ healthy_eating_diet.htm http://www.helpguide.org/life/ healthy_eating_diet.htm http://www.helpguide.org/life/ healthy_eating_diet.htm o http://health.usnews.com/best- diet/low-fat-diets http://health.usnews.com/best- diet/low-fat-diets http://health.usnews.com/best- diet/low-fat-diets o http://rfoweightloss.med.ucla.e du/body.cfm?id=32 http://rfoweightloss.med.ucla.e du/body.cfm?id=32 http://rfoweightloss.med.ucla.e du/body.cfm?id=32 o http://www.webmd.com/diet/lo w-calorie-diets