Nutrition Notes Class Notes - 11.1.13!Fad Diets- Highlight 9 !!Fad Diets’ Appeal!Market for weight-loss products is huge (68% of US is overweight or obese)!Appeal!! Tend to ignore dietary recommendations and allow for indulgences !! Atkins diet says you can have all the bacon you want and still lose weight !! Often have scientific or sophisticated explanations- but not necessarily right. Someone without scientific background won’t recognize that it’s not accurate biochemistry!! Tend to work for a short time, but aren’t long lasting and don’t give tips for maintenance !!Don’t Count kCalories!! Fad diets disregard calories: have all the calories you want because they limit food groups- designed to have low energy intake (which is why they work and why the short term results are there. All the limiting makes them have the low calorie counts) !! Lack variety (Which you are supposed to have in your diet) !! Don’t support optimal health over time because of the eliminating/limiting of food groups!"Fad Diets: How to Identify!! Too good to be true- promise quick and easy weight loss!! Often recommend dietary supplement (want your money) !! Anecdotes vs. credible research!! Specify proportions of macronutrients that do not follow science-based recommendations!! Limit food choices and variety!! Claim to alter genetic code or metabolism!! Fail to mention risks or cost!! Neglect weight maintenance plans !!The Real Deal!Weight loss occurs with long-term lifestyle changers!A healthy plan will have flexibility and variety for people to abide by their own preferences !!Review of fad diets:!How can you identify?!! Big words that aren’t science based (not accurate) - not backed up by the science!! Superfluous promises!! A lot of weight in a short amount of time !! Too good to be true!! Dietary supplement- cost concern !!!!!!!!Nutrition Notes !Underweight:!! Affects no more than 2% of U.S. adults - same difficulty with changing state as overweight people.!! Individual matter, might be healthier for them to maintain underweight than !! Weight gain might be difficult for those underweight!! Recommend: physical conditioning along with high energy intakes!! Physical conditioning is so important because you need the lean protein base - if just high energy intake, then just a fat increase, but need the muscle too!"Causes of Underweight!! Growth- demand for energy contributes to underweight (boy puberty)!! Genetic tendencies - family’s set point is underweight!! Hunger, appetite, and satiety irregularities !! Psychological traits - anorexia or bulimia nervosa !! Metabolic factors !!Difficult to gain weight!! Adaptive thermogenesis - may lead to increased metabolic rate during initial period of increased intake!!Key diet planning strategies!! Must learn new habits and like new foods!! Choose energy-dense foods!! ! Unsaturated fats where possible!! Regular meals daily- at least 3!! Large portions - use large dishes, expect to feel full!!! Extra snacks!! Drink juice and milk!Exercise to build muscles !!Problems of Underweight!Susceptible to fad diets !Intentional (Anorexia) vs. Unintentional !!Review!Both diet planning and exercise are important parts of a weight gain program.!Weight gain strategies:!1. High calorie fluids!2. Learn to like new foods!3. Regulate meals (three a day)!4. Energy dense snacks!5. Bigger portions and dishes!6. Exercise to build muscle !!!!!Nutrition Notes !Eating Disorders!Disturbances in eating behavior that jeopardize a person’s physical or psychological health!! Causes!! Sociocultural - pressure to be thin; family attitudes (parents with alcoholism)!! Psychological - !!Athletes !! High pressure to maintain weight can lead to disordered eating (wrestling, cheerleaders, dancers, gymnasts) !! Unrealistic expectations of improved performance!! Lean protein is heavier than fat (athlete with obese BMI) !! Unhealthy weight standards !! Potential health effects (for women)!! ! Amenorrhea - absence or cessation of menstruation, low blood estrogen, !!! ! infertility, bone mineral losses!! ! Osteoporosis- low calcium intake, amenorrhea !! ! ! Stress fractures !!Female Athlete Triad= !Eating Disorder!Restrictive dieting!Overexercising!Weight loss!Lack of body fat!Amenorrhea —> osteoporosis !!More frequent in men:!Muscle dysmorphia!Preoccupation with building muscle mass!Distorted body image - weight frequently, preoccupation!Eat high protein, take supplements, weight rain hours at a time, may abuse steroids !!Food deprivation and dehydration practices!Common in wrestling, gymnastics for weigh-in (to fit a specific weight class) !Impair physical performance (maybe perform better in bottom of higher weight class because of the side effects unhealthy weight loss) !! Reduce muscle strength!! Decrease anaerobic power!! Reduce endurance capacity !!Preventing Eating Disorders in Athletes:!! Coaches!! ! Discourage unhealthy weight loss!! ! Recommend weight control methods be practiced in off-season!! Athletes!! ! Eat nutrient dense foods frequently so hunger does not control eating!! ! Establish reasonable weight goals and time periods to achieve goals!Nutrition Notes ! ! Performance based goals rather than weight based goals !!Eating Disorders!Three most common eating disorders (key is a distorted self image) !! Anorexia nervosa - refusal to maintain a minimally normal body weight; accompanied by distortion in perception of body shape and weight!! Bulimia nervosa - characterized by repeated episodes of binge eating usually followed by self-induced vomiting, laxative and diuretic misuse, fasting, or excessive exercise !! Binge eating disorder - includes bulimia nervosa eating behaviors, excludes purging !!Anorexia Nervosa!Distorted body image!! Central to diagnosis!Denial! (don’t realize they have it and can’t self-diagnose)!! Underlying need for self control. Not necessarily lack of hunger, just feel they must control their need for food and their hunger !!Impact on the body!! Amenorrhea*!! Growth ceases and normal development falters!! Lean tissue loss/basal metabolic rate slows!! Heart becomes weak and thing, blood pressure falls!! Potential for multiple system failure (heart, kidney, liver)! !! Loss of brain tissue, impaired immune response, anemia, loss of digestive functions!! Impacts rain function and judgment!! Causes lethargy, confusion, and delirium !!Treatment!! Multidisciplinary approach (a team of people)!! Food and weight issues!! Relationships issues -
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