the skinny on low carbohydrate diets
Download
Skip this Video
Download Presentation
The Skinny on Low Carbohydrate Diets

Loading in 2 Seconds...

play fullscreen
1 / 35

Nutrition: Fact and Fiction of Weight Loss - PowerPoint PPT Presentation


  • 477 Views
  • Uploaded on

The Skinny on Low Carbohydrate Diets. The University of Georgia Cooperative Extension Service. Americans Are Gaining Too Much Weight! . Overweight is a major problem, not only in the U.S., but throughout the world The increase in weight causes an increase in many chronic diseases diabetes

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'Nutrition: Fact and Fiction of Weight Loss' - Pat_Xavi


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
the skinny on low carbohydrate diets

The Skinnyon Low Carbohydrate Diets

The University of Georgia Cooperative Extension Service

americans are gaining too much weight
Americans Are Gaining Too Much Weight!
  • Overweight is a major problem, not only in the U.S., but throughout the world
  • The increase in weight causes an increase in many chronic diseases
    • diabetes
    • heart disease
    • cancer
    • arthritis
why is america gaining weight
Why Is America Gaining Weight?
  • We’re eating too much
    • Large portions
    • “Empty” calories
why is america gaining weight4
Why Is America Gaining Weight?
  • We sit too much
  • We get too little physical activity
low carbohydrate diets recycled
Low Carbohydrate Diets Recycled

Low-carb diets are not new - many are from the ’70s:

  • The Stillman Diet
  • Dr. Atkins Diet Revolution
  • The Scarsdale Diet
  • Airforce Diet
the lure of low carb fad diets
The Lure of Low-Carb Fad Diets
  • Lose weight quickly
  • Less hunger
  • Unlimited amounts of meat and fat
the lure of low carb fad diets9
The Lure of Low- Carb Fad Diets
  • “Low-carb” foods are flooding the market
    • in the grocery store
    • in restaurants

Low-Carb Menu

low carb diet claims
Low Carb Diet Claims
  • Carbohydrate is the cause of weight gain
    • too much insulin is released, causing hunger, cravings and weight gain
  • Low-carb diets cause weight loss
what is a low carbohydrate diet
What is a Low Carbohydrate Diet?

Typical low-carb diet:

  • Initially severely restricts foods with carbohydrate
    • Fruits, vegetables, milk, whole grains
  • Often allows unlimited meats and fats

Low-Carb Yogurt

do you need carbohydrate
Do You Need Carbohydrate?
  • Your brain depends on carbohydrate for energy
    • A minimum of 130 grams per day
    • Low carbohydrate diets provide only 20-90 grams carbohydrate per day
importance of carbohydrates
Importance of Carbohydrates
  • Whole grains, fruits, vegetables and low-fat dairy foods are an important part of any diet
    • Contain nutrients

that are needed for

good health

be carbohydrate conscious
Be Carbohydrate Conscious
  • Limit portions of all carbohydrates to limit calories
  • Carbohydrates that are high in sugar or fat are less healthy
quick weight loss
Quick Weight Loss
  • Promises of quick weight loss?
    • Weight lost during first 7-14 days is water loss
quick weight loss17
Quick Weight Loss

Carbohydrate stored in muscle and liver

Water

Energy

Water loss, not fat loss

do low carb diets work18
Do Low Carb Diets Work?
  • You will lose weight if you follow any diet
    • Due to fewer calories
  • Low carb diets
    • Severely limit food choices
    • Don’t allow foods that people often overeat
  • Studies show low carb diets do not work better
are low carb diets harmful
Are Low Carb Diets Harmful?
  • Lack important nutrients
    • found in fruits, vegetables, low-fat dairy products and whole grains
  • High in cholesterol and saturated fat
    • May increase risk of heart disease
are low carb diets harmful20
Are Low Carb Diets Harmful?

May increase the risk of:

  • Bone loss
  • Kidney stones
  • Gout (painful joint disease)
  • Kidney disease
  • Dehydration and constipation
are low carb diets harmful21
Are Low Carb Diets Harmful?
  • Low carb diets may hinder the performance of athletes
    • May run out of energy too quickly
    • Carbohydrate needed to replenish stored carbohydrate in muscles (glycogen)
    • Low-carb diets may cause dehydration
what about low carb products
What About Low Carb Products?

Low carb beer

Low carb ice cream

Low carb pasta

Low carb cookies

Low carb bread

Low carb candy

Low carb chips

low carb french toast
½ 3-ounce bag unflavored pork rinds

2 eggs

¼ cup heavy cream

3 packets Splenda

½ tsp cinnamon

½ tsp vanilla

Low Carb French Toast

Crumble pork rinds. Beat eggs well, then mix with remaining ingredients and beat again. Add crushed pork rinds to the egg/cream mixture. Mix will thicken to a “gloppy” phase...

Serve with lots of butter and low-carb syrup.

Serves 2: 310 Calories; 25 grams fat; 1.5 grams CHO;

270 mg cholesterol

how are carbs reduced
How Are Carbs Reduced?
  • Reduce or eliminate flour
    • Use proteins from soy beans, wheat, oats, milk, eggs
    • Add fiber
  • Replace sugar
    • Sugar alcohols (maltitol) or sugar substitutes
  • Reduce the serving size
confusing labeling lingo
Confusing Labeling Lingo

Net Carbs?

Impact Carbs?

Effective Carbs?

  • New terms created as marketing ploy
  • Manufacturers subtract fiber and sugar alcohols from Total Carbohydrate to get ‘‘net carbs”
net carbs or total carbs
“Net Carbs” or Total Carbs

ADVANTAGE

3g *

Net Carbs

Atkins

Chocolate Mocha Crunch Bar

Net wt 2.11 oz (60 g)

Nutrition Facts

Serving size: 1 bar (60 g)

Calories: 220

Total Carbohydrate: 22 g

Dietary Fiber 10 g

Sugars 0 g

Advice: Ignore “net carbs” – look at the Nutrition Facts label

the bottom line on low carb foods
The Bottom Line on Low-Carb Foods
  • Have not been shown to help with weight loss
  • Are not usually low in calories or fat
  • Poor taste
  • Expensive

Low-Carb

Low-Carb

Yogurt

atkins diet example
Atkins Diet Example

3-egg omelet

1 oz cheese

1 tsp. butter

4 slices bacon

6 oz grilled chicken

2 cups salad

¼ cup almonds

¼ cup oil & vinegar

8 ounces steak

3/4 cup broccoli

2 tsp butter

evaluating a low carb diet
Evaluating a Low Carb Diet
  • Low in:
    • Calcium
    • Fiber
    • Antioxidants, phytonutrients
  • High in:
    • Total fat
    • Saturated fat
    • Cholesterol
cholesterol and fat comparisons

1000 mg

Cholesterol and Fat Comparisons

Cholesterol

Percent Calories from Fat

1000 mg

60%

<30%

<300 mg

Current Recommendations

Current Recommendations

Atkins

Atkins

atkins diet example with low carb foods
Atkins Diet Example(with “low-carb” foods)

3-egg omelet

1 oz cheese

1 slice low-carb toast

1 tsp. butter

4 slices bacon

6 oz grilled chicken

2 cups salad

1 oz. low carb tortilla chips

¼ cup almonds

¼ cup oil & vinegar

2 low-carb cookies

8 ounces steak

3/4 cup broccoli

2 tsp butter

1 cup low-carb ice-cream

example of 1500 calorie low fat menu
Example of 1500 Calorie Low-fat Menu

BreakfastLunchDinner

½ cup orange juice 6 carrot sticks 1 medium sweet potato

1 cup skim milk 2 slices ww bread ¾ cup broccoli

¾ cup bran cereal 2 oz turkey 1 cup lettuce salad

1 apple 3 oz baked salmon

1 cup skim milk 1 whole wheat roll

2 tsp. mayonnaise 2 Tbs. olive oil & vinegar2 tsp. margarine

Evening Snack

6 oz low-fat yogurt

½ cup blueberries

hints for weight loss success
Hints for Weight Loss Success

Food and exercise habits of successful weight losers:

  • Follow a reduced calorie, low-fat diet
  • Exercise at least 30 minutes most days
  • Keep a record of what and how much is eaten
  • Eat breakfast every day
  • Check weight weekly
ad