Published on February 14, 2008
Slide 1: Jenny Dean MS, RD Candidate March 2004 Eating To Lose Weight Why Weight is Important to Us: Why Weight is Important to Us Health and overall well-being Disease prevention Competitive sports/ training Looks Self-esteem It is a constant tug-of-war between foods we love to eat and the tight jeans we love to wear.: It is a constant tug-of-war between foods we love to eat and the tight jeans we love to wear. Is there a magic bullet? Everyone is looking for the answer…: Everyone is looking for the answer… If only it were this easy Myth vs. Fact: Myth vs. Fact Myth? Fact? Let’s start with the basics…: Let’s start with the basics… Macronutrients Carbohydrates Protein Fat Micronutrients Vitamins Minerals Water All are part of a healthy diet! Calorie Breakdown: Calorie Breakdown Carbohydrates: 4 calories/gram Protein: 4 calories/gram Fat: 9 calories/gram Alcohol: 7 calories/gram Gram for gram, carbohydrates and protein have the same amount of calories Carbs Can Be Your Friend: Carbs Can Be Your Friend Whole grain breads, crackers, tortillas, English muffins and bagels Pastas, brown rice Bran or whole grain cereals Whole wheat flour Protein Picks: Protein Picks Tofu Nuts Beans Hummus Lean meats, chicken and fish Egg whites Low-fat dairy products How much do I need?: How much do I need? 15-20% of total calories Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3rd ed., 2000 Healthy Fats: Healthy Fats Monounsaturated and Olive oil Canola oil Nuts Flax Polyunsaturated Avocadoes Fish Soybeans Avoid foods high in saturated fats! How much?: How much? 20-30% of total calories Very low fat diets often lack energy & nutrients High fat diets tend to cause sluggishness and weight gain Weight Loss…The proven way: Weight Loss…The proven way Energy In < Energy Out Safe weight loss = 1-2 pounds per week The faster it is lost, the more likely it is to come back! Why We Gain Weight: Why We Gain Weight Real WEIGHT GAIN occurs when and only when your CALORIES IN exceed your CALORIES OUT for an extended period of time 500 calories/day x 7 = 3500 calories = 1 lb Burn an additional 500 calories/day = lose 1 pound/week Consume an additional 500 calories/day = gain 1 pound/week The Bottom Line: The Bottom Line For weight loss to occur, there must be a calorie deficit! HOW???: HOW??? Balance, variety, moderation Healthy food choices Watch portion sizes Exercise Sleep Stress management It’s All About Choices: It’s All About Choices It is important to eat foods from EACH FOOD GROUP every day! Whole grains Fruits Veggies Low-fat dairy products Lean meats, chicken and fish Beans and legumes Heart healthy fats Problems With Portions: Problems With Portions Pasta = ½ cup Rice = ½ cup Cereal = ¾ cup Bread = 1 slice Fruit = 1 medium piece 1 small banana Cooked veggies = ½ cup Raw, leafy veggies = 1 cup Milk = 1 cup Yogurt = ½ cup Ice cream = ½ cup Meat = 2-3 ounces Peanut butter = 2 Tbsp. Oil = 1 Tbsp. To lose weight, it is necessary to watch portion sizes! Supersizing of America: Supersizing of America Regular Quarter pounder, fries and soda = 954 calories 12 ounce soda = 150 calories Choc. chip cookie = 60 calories Muffin = 110 calories Supersized Q.P., fries and soda = 1332 calories 60 ounce soda = 750 calories Large bakery cookie = 320 calories Otis Spunkmeyer muffin = 460 calories Supersize that please! Healthy or Hefty? : Healthy or Hefty? Store-bought smoothies Milkshakes Lattes and coffee drinks Granola Energy bars Muffins Popcorn Crackers Breakfast: Breakfast Believe it or not, breakfast can help you lose weight! Eat a hearty breakfast to kick start your day Consume calories throughout the day vs. at night Include carbohydrates and protein to keep you fueled Dining Out Can Be Healthy: Dining Out Can Be Healthy Choose lean chicken and fish Choose foods that are steamed, broiled, roasted, poached, stir-fried or baked instead of fried or sautéed Choose marinara pasta sauces instead of creamy sauces Beware of high-fat salad dressings- order dressing on the side Unlimited chips or bread… a quick way to boost calorie intake Dining Out Do’s and Don’ts: Dining Out Do’s and Don’ts Split the meal with a friend Order a take-out bag immediately and put half away Ask your server how food is prepared and modify if necessary Alcohol before dinner can increase appetite Limit “add-ons” like chips and bread Super Salad: Super Salad Let’s build a healthy salad… Includes vitamins, minerals, fiber, antioxidants, protein and healthy fat Fiber Can Be Your Friend: Fiber Can Be Your Friend What’s so great about fiber? “Speeds things up” Binds cholesterol Helps you feel full Takes longer to digest Resists the “insulin surge” Food and Mood: Food and Mood Eating for reasons other than hunger can sabotage your weight loss efforts Identify patterns by writing down when and why you eat for reasons other than hunger A good rule of thumb = Eat when you are hungry and stop when you are full. Simple, right? Get Moving!: Get Moving! Adapted from ADA’s complete Food & Nutrition Guide Fad Diets: Fad Diets “FAD”, defined by Webster’s 2nd college edition: “A custom, style, etc. that many people are interested in for a short time; passing fashion; craze” Fad diets are not new- remember the no-fat craze, the combination diets, the grapefruit diet, the cabbage soup diet? Fad diets are not geared towards long-term lifestyle changes that most people are willing to stick with The Latest Fads…: The Latest Fads… What are your favorites? The Atkins PlanSources: http://atkins.com; New York Times, January 18, 2004: The Atkins PlanSources: http://atkins.com; New York Times, January 18, 2004 20-60 grams carb/day, depending on your personal “Critical Carbohydrate Level for Losing” Emphasizes red meat, cheese and butter as “foods you may eat liberally” Low/ no milk and grains Few fruits Missing key vegetables Low calorie The Atkin’s Plan: The Atkin’s Plan Why it works Foods high in fat and protein promote satiety Eat fewer calories What is right Reduce/ cut out refined sugars and empty calories What is wrong Miss out on key nutrients Boring! Heart and kidney health Once eating returns to normal, so will weight ? Low-carb Marketing: Low-carb Marketing Over 600 new low-carb products introduced this year Sales may exceed $15 billion this year Low-carb products appeal to convenience eaters Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have stopped losing weight. Fact: Low-carb foods are not necessarily low calorie foods. It is overeating calories that makes us gain weight, not overeating carbohydrates. Don’t be Fooled: Fad diets still up to their old tricks: Don’t be Fooled: Fad diets still up to their old tricks “Carb-controlled” treats including breads, sweets and bars Sound familiar? The early 90s were filled with low/no-fat products including crackers, cookies and diet bars- yet we overate these products and wondered why we didn’t lose weight FACT: History repeats itself. Low-carb snacks, wraps, cookies and bars are still packed with calories despite their low “net carbs” – and we’re overeating again Fat-Free vs. Regular Calorie : Fat-Free vs. Regular Calorie South Beach Diet: South Beach Diet What is says Relies on the Glycemic Index What is right Encourages whole foods instead of refined foods and foods high in sugar What is wrong GI does not accurately assess the way your body deals with meals Trend or Fad?: Trend or Fad? Fad Diets are successful because in the end, you are eating fewer calories Does the eating plan make you happy or are you constantly obsessed with food? The question is…Can you maintain this diet for the rest of your life? Weight Loss Supplements: Weight Loss Supplements Metabolife Slim Fast Xenadrine Hydroxycut Fat Blockers Weight Loss Supplements: Weight Loss Supplements Not a safe alternative Not regulated by FDA! Affects each person differently Expensive Non-ephedra products can be just as dangerous Do you want to buy these for the rest of your life? A Weight Loss Plan: A Weight Loss Plan Think in terms of a lifestyle change, not short-term “diet” Set realistic goals Make gradual changes Each person is different Experiment to find what works for you Expect to be successful! What Works For You: What Works For You Calorie needs (Harris Benedict Equation) 1 kg = 2.2 lbs 2.54 cm = 1 in BMR x activity factor Protein needs 0.8 – 1.0 grams/ kg body weight Exercise needs Cardio + strength training Meals vs. Grazing: C:\Documents and Settings\pelissierl\Local Settings\Temporary Internet Files\Content.IE5\85QFS5Y7\j0074720.wav Meals vs. Grazing Should I eat: 3 regular meals 3 small meals with snacks 6 small meals/ snacks This is a personal preference and depends on your schedule and what you consider a “meal” and a “snack” Keep calorie needs in mind ? ? ? Next…: Next… Get a journal- record progress, set-backs, thoughts and feelings Try new recipes Take healthy snacks with you Try to eat at home more and eat out less If you do eat away from home, make healthy choices- Don’t be afraid to ask for modifications Eat slowly and savor mealtime Not sure if you are hungry? Take a walk first Slide 43: Drink plenty of water If you like soda- drink diet You’re never to old to pack your lunch Don’t starve yourself…you’ll end up overeating later Let yourself indulge in your favorite foods…just watch portion sizes Get an exercise buddy Do active things that you actually like! Curb late night eating Watch out for the Saturday night 6 pack Don’t be too hard on yourself Indulge…but in moderation! Slide 44: Do it for you, not anyone else Focus on health benefits and the way you feel and you won’t be disappointed Don’t get discouraged if you don’t see results immediately- healthy weight loss takes time You may hit a plateau in your weight loss…this is natural and you may have to reevaluate your plan Reward yourself with things other than food Remember, eating is supposed to be FUN and there is more to life than obsessing over food! Healthy Snacks: Healthy Snacks Air-popped or “light” popcorn Raw veggies and low-fat dip Baby carrots Fruit Pretzels PB & B sandwich Sliced turkey Dry cereal Hummus Yogurt Homemade smoothie Baked chips and salsa Latte with skim milk Be Creative! A Healthy Eater: A Healthy Eater …respects the difference between carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-dense carbs AND… … respects the difference between fats: saturated, trans-fat, mono and poly unsaturated fats AND… …knows that in addition to choosing the right foods most of the time, all foods can fit A Healthy Eating Plan: A Healthy Eating Plan Plant-based foods: FRUITS AND VEGGIES! Beans and legumes Whole-grains Nuts and Seeds (including nut butters) Lean Protein: Lean meats and tofu Heart-healthy Fats: Oils, avocado, flax Low-fat dairy or substitutes more often Eat sparingly: Red meat, fatty meats, butter, sweets, white flour, white rice Do liberally: Exercise! You have to do what is right for you!: You have to do what is right for you! Slide 49: Questions? Thank you!