GettingtheSkinny
onFadDiets
Todaywewilllearn….



Whyfaddietsarenotahealthywayto
manageweight.
Howtoidentifyafaddiet.
Tipsforhealthyweightmanagement.
ThinDesires&FatRealities:The
GrowingProblemofObesity
>60%ofAmericanadultsare
obeseoroverweight.
40%ofadultwomenand24%
ofadultmenaretryingtolose
weight.
Wespend>$30billiondollars
eachyeartryingtolose
weight.
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Weightlossstrategies–
Whatmethodsareweusing?
HealthyWays
Exercisingmore
Eatinglessfat
Eatinglessfood
Eatingmorefruits&
vegetables
Eatinglow‐caloriefoods
Drinkinglessalcohol
Unhealthyways
Fasting
Skippingmeals
Smoking
Unsupervisedliquid
diets
Faddiets
FadDiets
Fad:apracticeorinterestfollowedfor
atimewithexaggeratedzeal.
Faddiet:a“crash”dietdesignedfor
quickweightlossandnotsupervised
byadoctor.
ExamplesofFadDiets
CabbageSoupDiet
GrapefruitDiet
BeverlyHillsDiet
CambridgeDiet
RiceDiet
Applecidervinegardiet
ScarsdaleDiet
FatBurningDiet
Carbohydrate
AddictsDiet
Acaiberrydiet
Bananadiet
Andmore!!!
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Whyarefaddietspopular?
Wewanttoloseweightnow.
Wewantaneasy waytoloseweight.
Wewanttolosealot ofweightina
shortamountoftime.
Thisiswhatfad
dietspromise!
TheProblemWithFadDiets
Lowsuccess– regaininglost
weightisalmostcertain.
Assoonasyoustartadiet,you
can’twaittogetoffofit!
Faddietsdonotpromote
permanentchangesineating
andactivitybehaviors.
HealthRisksofFadDiets
Lossofleanbodyweight(muscle).
‐ Ifalotofweightislostinashortperiodoftime.
Faddietsareoftenlowinnutrients.
Constipation.
‐ Iffruitsandvegetablesareavoided.
Increasedriskofchronicdisease.
‐ Ifthedietencourageseatingalotoffoodsthatare
highinfat.
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Spottingfaddiets:watchoutfor
wordslike….
Magical
Secret
Exclusive
Miraculous
Effortless
Easy
Guaranteed
Fastresults
Amazing
Neverbehungryagain
Othersignsoffaddiets
Ifadietpromotes
fat‐burningfoods,it’s
probablyafaddiet.
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Ifadietpromises
rapidweight
loss,it’sprobably
afaddiet.
Ifadietdoesn’tincludephysical
activity,it’sprobablyafaddiet.
“Loseweight
without
exercising!”
“Watchpounds
meltaway
withoutsweating!”
Ifadietincludesalargeamount
ofaspecificfood,it’sprobablya
faddiet.
Soup
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Ifadietrequires
theuseof
supplementsor
specialproducts,
it’sprobablyafad
diet.
Ifadietlabelsfoodsas“good”or
“bad,”it’sprobablyafaddiet.
Ifadietpromotesstrictmenus
andspecifictimestoeat,it’s
probablyafaddiet.
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Ifadietusestestimonialsorthe
resultsofasinglestudytoprove
itssuccess,it’sprobablyafaddiet.
Ifadietdoesnotinclude
awarningforpeoplewith
chronicdisease,it’s
probablyafaddiet.
BeFadFree!
Say“no”todietsthatofferfalsehope.Set
yourselftosucceed,notfail.
Say“no”todietsthatdon’tpromotelife‐
longeatinghabits.
Say“no”todietsthatpromote
unhealthyeatinghabits.
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Manageweighthealthfully
Meetyourenergy
needs.Don’t
exceedthem.
LetMyPlate
beyourguideto
healthfuleating.
Source: http://www.choosemyplate.gov/
ManageWeightHealthfully
Lookforwaystoreducecalorieintake
Thereare3500caloriesinonepound.
‐ reduceyourfoodintakeby500caloriesto
helplose1poundaweek
‐ reduceyourfoodintakeby250caloriesto
helplose1poundevery2weeks
LetMyPlate helpyourwaist
Enjoyyourfoodbuteatless.
Avoidoversizedportions.
 Makehalfyourplatefruitsand
vegetables.
 Makeatleasthalfyourgrainswhole.
 Switchtofat‐freeorlow‐fatmilk.
 Drinkwaterinsteadofsugarydrinks.


Source: http://www.choosemyplate.gov/
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Manageweighthealthfully
Bephysicallyactive
• Somephysicalactivityisbetterthannone.
Forhealthbenefits:
•
• 2½hoursofmoderateintensityactivityOR
• 75minutesofvigorousintensityactivityperweek
Formorehealthbenefits:
•
• 300minutesofmoderateintensityactivityOR
• 150minutesofvigorousintensityperweek
Source: USHHS Physical Activity Guidelines for Americans
ManageWeightHealthfully
Adoptbehaviorstopromotehealthful
eatingandphysicalactivityhabits
- keepafoodjournaltohelpyoubecome
awareofwhatandwhenyoueat
‐ controlstresswithawalkorsomeother
activityinsteadoffood
‐ identifyandcontrolfactorsthatencourage
eating
‐ limitscreentime(t.v.andcomputer)
FinalThoughts….

Extraweightdidn’thappenovernight;
it’snotgoingtogoawayovernight
either.

Faddietsarenotahealthy
waytomanageweight.

Ifadietsoundstoogoodto
betrue,itprobablyis.
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Thanks!
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