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Truth about Diets. Sapna Kuehl, M.D. Associate Program Director Internal Medicine St. Agnes Hospital. To eat is a necessity, but to eat intelligently is an art. La Rouche Foucauld. Outline. Obesity Epidemic Why we gain weight Getting started on a healthy lifestyle Types of diets

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truth about diets
Truth about Diets

Sapna Kuehl, M.D.

Associate Program Director

Internal Medicine

St. Agnes Hospital

  • Obesity Epidemic
  • Why we gain weight
  • Getting started on a healthy lifestyle
  • Types of diets
  • Keeping the weight off

Nearly two, out of every three Americans is overweight

  • Age
  • Gender-slower resting metabolic rate
  • Genetics
  • Environmental Factors
  • Physical Activity
  • Psychological Factors
  • Illness/Medications
  • Habits related to food
  • Emotional Eating
With careful planning and concentrated eating, I can exchange gloom and boredom for blissful numbness.
eating habits
Eating Habits

Emotional Eating – practice of consuming large quantities of food, usually “comfort” or junk foods in response to feelings instead of hunger

  • 75% of overeating
  • Food can bring comfort, at least in the short term
  • Prevents learning of other skills to resolve emotional distress
  • Binge Eating/Medical Problems
emotional eating
Emotional Eating

Identify our eating triggers

  • Social
  • Emotional
  • Situational
  • Thoughts
  • Physiological
emotional eating11
Emotional Eating
  • Breaking the habit
    • Identify your triggers
    • Develop alternatives
      • Distractions
      • Relaxation, Meditation
  • Keep a food diary
getting started
Getting Started

Losing weight for the long term

1. Set the right goals

  • Specific, attainable and forgiving

2. Reward Success

3. Balance your Food checkbook

4. Get the fullness message

choosing a weight loss program
Choosing a weight loss program

During a year >50% of Americans go on a diet

  • Safe
  • Slow steady weight loss
  • Plans for weight maintenance
  • Increase Physical Activity
weight loss programs
Weight loss programs
  • Low Fat Diets
  • Very Low Calorie Diets
  • High Protein, Low Carb Diets
  • Miscellanous
low fat diets
Low Fat Diets
  • 1 gram of fat = 9 kcal
  • 20-25% of daily caloric intake
  • 10% saturated fat
  • 2000 calories = approx. 44 grams of fat/day
low fat diets17
Low Fat diets
  • Traditional diets
  • American Heart Association
  • American Diabetes Association
very low calorie diets
Very Low Calorie Diets
  • 800-1500 calories/day
  • Grapefruit diet, commercially prepared formulas
  • No more effective longterm
  • Increased health risk in elderly, pregnant/nursing
  • Side effects: fatigue, nausea, constipation, diarrhea
  • Increased risk of gallstone formation
high protein low carb diet
High protein low carb diet
  • Promoted widely in recent years
  • 30-50% of calories from protein
  • Examples: Atkins, South Beach
  • Induce ketosis
  • Side Effects: kidney failure, hyperlipidemia, osteoporosis, kidney stones, nausea, halitosis
new food pyramid
New Food Pyramid
  • Diet and Exercise
    • 30 minutes daily, ideally 60-90 minutes
    • 10,000 steps/day
  • No single eating plan is right for all
slim fast plan
Slim Fast Plan
  • More than shakes
  • Four Steps
        • Portion control
        • Sensible eating
        • Regular physical activity
        • support
slim fast plan23
Slim Fast Plan
  • Portion Control-6 small meals/snacks
  • 10% of body weight in 6 months (1-2 lbs/wk)
  • Message boards, online chats, “Ask the dietician”
  • positives: structured, online
  • Must like taste of products
dr phil
Dr. Phil
  • The Ultimate Weight Solution
  • New York Times Bestseller
  • Get real expectations about your goals
  • Published by Simon and Schuster Inc., 2003
dr phil25
Dr. Phil
  • Seven Keys to Weight Loss Freedom
    • Right Thinking
    • Healing Feelings
    • A No-Fail Environment
    • Mastery over Food and Impulse Eating
    • High-Response Cost, High-Yield Nutrition
    • Intentional Exercise
    • Circle of Support
diets to avoid
Diets to avoid
  • Drastically reduced number of calories
  • Fad diets, usually unsustainable
keeping it off
Keeping it off
  • Positive Attitude
  • Commitment to a Healthy Life
  • Do not skip meals
  • Weigh yourself once a week
  • Keep a food journal/exercise
  • Eat a variety of foods
thank you
Thank you
  • The journey of a thousand miles begins with a single step. -Mao Tse-tung (Zedong)
  • Or in some cases with a single stretch?! :)