1. Effective for short-term or long-term weight reduction 2. Easy to follow 3. Safe and nutritionally balanced

The Latest In Weight

Loss Research

Chautauqua 2014

Kelly Fang, MA

Health Coach and Wellness Program Manager

1

US NEWS & WORLD REPORT: BEST DIETS

A panel of 22 diet experts rank the most popular diets.

Criteria:

1.

Effective for short-term or long-term weight reduction

2.

Easy to follow

3.

Safe and nutritionally balanced

2

US NEWS & WORLD REPORT: BEST DIETS

Best Overall Diet:

DASH Diet

Last Place:

Paleo Diet

3

Dietary Approaches to Stop Hypertension (DASH)



Designed to lower blood pressure



High in fruit and vegetables (7-12 servings a day)



Low in saturated fat, sugar and salt

US News:



Nutritionally balanced



Safe



Heart healthy

4

DASH DIET

20 point increase in systolic blood pressure (above 115)

OR

10 point increase in diastolic blood pressure (above 75)

=

Doubles your cardiovascular disease risk



DASH diet can lower systolic blood pressure by 8 to 14 pts.



Equivalent of taking a single antihypertensive medication.

5

( J O I N T N A T I O N A L C O M M I T T E E O N T H E P R E V E N T I O N , D E T E C T IO N , E V A L U A T IO N , A N D T R E A T M E N T O F H I G H B L O O D P R E S S U R E , 2 0 0 3 )

DASH & WEIGHT LOSS

Archives of Internal Medicine

144 overweight or obese adults with high blood pressure were assigned to one of three approaches:

1. DASH

2. DASH plus exercise and classes on weight loss 3. Control

After four months, those in the DASH plus group lost on average 19 pounds—while the other groups either lost a little or gained weight.

6

DASH & WEIGHT LOSS

Annals of Internal Medicine

Randomly assigned 810 adults with borderline or mild high blood pressure to three groups:

1. General advice for controlling blood pressure

2. Goals: <2,300 mg. of sodium a day, lose weight, exercise, and limit alcohol

3. Same goal as #2, plus told to follow DASH’s dietary guidelines. After 18 months, the second group lost an average of about 8 pounds while the DASH group lost about 9½—both significantly more than the first group’s 3 pounds.

7 ( E L M E R , E T A L . , 2 0 0 6 )

DASH DIET

8 N A T I O N A L H E A R T L U N G & B L O O D I N S T I T U TE 9 N A T I O N A L H E A R T L U N G & B L O O D I N S T I T U TE 10 N A T I O N A L H E A R T L U N G & B L O O D I N S T I T U TE

US NEWS

#1 DIET FOR WEIGHT LOSS:

WEIGHT WATCHERS

Safe & flexible (no foods are off limits)

Weight Watchers’ PointsPlus program, launched in Nov. 2010 Assigns every food a points value

Choices that fill you up the longest “cost” the least Nutritionally dense foods cost less than empty calories

11

( H A U P T , B E S T D I E T S : W E I G H T W A T C H E R S , 2 0 1 3 )

WEIGHT WATCHERS (WW)

British Medical Journal

Short-term: WW = other commercial weight loss programs

British Journal of Nutrition

Long-term: Reasonably effective at keeping weight off Out of 600 WW participants:

Nearly 60% stayed within 5 pounds of their goal weight one year after completing the program.

45% two years later 37% five years later

12

( T R U B Y , E T A L . , 2 0 1 3 ) ( L O W E , K R A L , & M I L L E R - K OV A CH , 2 0 0 8 )

WEIGHT WATCHERS GROUP MEETINGS

Annals of Internal Medicine

Weight Watchers dieters who attended the most weekly group sessions over a two-year period, kept the most weight off

About half the participants stopped attending weekly meetings within the first six weeks

70% stopped within 12 weeks

13

( T S A I & W A D D E N , 2 0 0 5 )

WEIGHT WATCHERS TAKE-AWAYS

I M A G E : T R Y M U N I T Y . CO M 14



Track your eating



Weigh yourself weekly



Have someone for

support and accountability

15 I M A G E : P A L E O D I E T. CO M

PALEO DIET

16 ( D E N N Y , 2 0 1 3 ) I M A G E S : F E M I N I Y A . CO M; N P R . O R G ; M O V E M E N T U N L EA SH E D.C OM

PALEO DIET

17 ( D E N N Y , 2 0 1 3 ) I M A G E : C R O S S F I T T R A IN IN G WO R K O UT S. CO M

PALEO DIET & WEIGHT LOSS

Possible short-term, doubtful long-term Must create a calorie deficit.

In one 12 week study, Paleo dieters lost the same amount of weight as those on a Mediterranean diet

Experts for US News rated the Paleo diet poorly because studies were: Few Small Short 18 ( S C H A R D T , S H E D P O U N D S O N A P A L E O D I E T ? , 2 0 1 3 ) ( H I A T T , 2 0 1 3 )

PALEO DIET

19 I M A G E : D A I L Y H IIT . CO M

GLUTEN-FREE

20 I M A G E : D O W N L O A DC LIP AR T . NE T ; C A M I N O IS LA N DM ILL S. CO M ; L A C T O S E IN T O LO RA N T. B L OG S P O T .CO M

GLUTEN-FREE

Not just another fad diet – for some, a necessary lifestyle Celiac disease has increased dramatically in the U.S. since 1950 Now affects 1 percent of the population

Gluten – a protein found in wheat, barley, and rye, triggers an abnormal immune response that damages the lining of the small intestine Can cause diarrhea, cramps, pain, bloating, and vitamin deficiencies An estimated 6 percent (16 to 18 million people) are considered gluten

sensitive or gluten intolerant

Can cause many of the same symptoms without the intestinal damage

21 ( L I E B M A N , I S T H E I N C I D E NC E O F C E L I A C D I S E A S E R I S I N G ? , 2 0 1 3 )

GLUTEN-FREE CLAIMS

( B E R L , 2 0 1 4 ) 22 Eczema chronic fatigue Headaches Infertility ADHD Autism Depression Chronic inflammation Thyroid disease Diabetes

GLUTEN-FREE & WEIGHT LOSS

I M A G E : C N N . C O M 23

Any restriction typically leads to weight loss

Difficult to eat convenient, processed foods that are high in fat and sugar

Beware as more GF convenient foods appear on the shelves

GLUTEN-FREE & WEIGHT LOSS

Choose whole grains like millet and amaranth Complex carbohydrates: fruit and vegetables Meat

Legumes Dairy

INTERMITTENT FASTING

Eric Ravussin, director of the Nutrition Obesity Research Center in Baton Rouge, LA

1. 150 normal-weight or slightly over-weight men and women: consume 25% fewer calories at each meal

2. 75 similar people to eat their normal diet, for two years

Those who cut calories lost 10% of their body weight, despite only managing to eat 12% fewer calories

Lowered blood pressure

Improved insulin response

lowering risk for heart attack, stroke and diabetes.

But, why didn’t the calorie cutters cut more?

25 ( S C H A R D T , A D D I N G Y E A R S ? T H R E E C O I N S I N T H E F O U N T A I N O F Y O U T H , 2 0 1 4 )

INTERMITTENT FASTING

( L E M O N D ) ( S C H A R D T , A D D I N G Y E A R S ? T H R E E C O I N S I N T H E F O U N T A I N O F Y O U T H , 2 0 1 4 ) I M A G E : A M A Z O N . C O M 26

Cutting calories on some days may be easier

Eat “normally” 5 days a week Eat ¼ normal intake 2 days Fast days:

Women: 500 calories

Men: 600 calories

Choose lean protein & low-glycemic foods

INTERMITTENT FASTING & WEIGHT LOSS

International Journal of Obesity

166 overweight middle-aged women into two groups. Both groups were told to cut calories by 25%

1. Trim calories in each meal 2. Follow a 5:2 plan

Fast Days = 4 cups of low-fat milk, 4 servings of vegetables, 1 serving of fruit, low calorie drinks and a daily multivitamin.

So…what happened after 6 months?

27

( M N H A R V I E , 2 0 1 1 )

( S C H A R D T , A D D I N G Y E A R S ? T H R E E C O I N S I N T H E F O U N T A I N O F Y O U T H , 2 0 1 4 )

INTERMITTENT FASTING & WEIGHT LOSS

Both groups lost the same amount of weight - about 13 pounds Insulin-resistance declined more in the 5:2 group than in those who cut

calories daily

Women on the 5:2 plan lost slightly more body fat

28

( M N H A R V I E , 2 0 1 1 )

( S C H A R D T , A D D I N G Y E A R S ? T H R E E C O I N S I N T H E F O U N T A I N O F Y O U T H , 2 0 1 4 )

INTERMITTENT FASTING

& YOUR BRAIN

Journal of the American Aging Association

Deprived middle-aged rats of all food, every other day for three months Rats lost 23% of their body weight

Better motor coordination and cognitive skills than rats who could eat all they wanted.

Neurobiology of Disease

Bred mice to develop Alzheimer’s by middle age, but only had them eat every other day Mice delayed the onset of dementia by the human equivalent of 10 years Researchers believe intermittent fasting increases a protein that stimulates growth of new brain cells and the connections between them. But not yet able to say the same results happen in humans.

29 ( S I N G H , E T A L . , 2 0 1 2 ) ( H A L A G A P P A , E T A L . , 2 0 0 7 ) ( S C H A R D T , A D D I N G Y E A R S ? T H R E E C O I N S I N T H E F O U N T A I N O F Y O U T H , 2 0 1 4 )

INTERMITTENT FASTING

Potential side-effects: Not appropriate for:

( L E M O N D )

30

Make up calories on other days Irritability Daytime sleepiness Nighttime sleeplessness Dehydration Diabetics Children Pregnant or nursing Certain prescription medications Eating disorder

INTERMITTENT FASTING: THE BOTTOM LINE

For people who are overweight or obese, intermittent fasting is as effective

as a continuously restricting calories, and therefore can be an alternative approach to losing weight.

31

I M A G E :

G R E E N H E A L T HA ND F IT N ES S .W O R LDP R E S.COM

LOW FAT VS. LOW CARB

32

I M A G E : J E S S I C A WL UT HE R .C OM

LOW FAT VS. LOW CARB

Christopher Gardner, an associate professor of medicine and the director of nutrition studies at the Stanford Prevention Research Center If you pool all the studies, there’s no difference in weight loss between

low-fat and low-carb. “Hugely disappointing”

33

( L I E B M A N , N E W C L U E S T O W E I G H T G A I N A N D L O S S , 2 0 1 4 )

LOW FAT VS. LOW CARB

Assigned participants to either Atkins low-carb diet, the Ornish low-fat diet or the Zone and LEARN diets that fell in the middle. After one year, the Atkins low-carb diet was slightly better on average But, weight loss varied greatly:

Some women lost 40-50 pounds

Others lost nothing or even gained weight

What could explain the difference?

34

( L I E B M A N , N E W C L U E S T O W E I G H T G A I N A N D L O S S , 2 0 1 4 )

LOW FAT VS. LOW CARB

Insulin resistant = lost more weight on the low-carb Atkins diet Not insulin resistant = no better on any one diet

Successes and failures might cancel each other out But when you tease them apart, there’s a bigger difference

35

( L I E B M A N , N E W C L U E S T O W E I G H T G A I N A N D L O S S , 2 0 1 4 )

METABOLIC SYNDROME

I M A G E : P R E D I A B E T E S CE NT E R S .CO M 36 More likely to be insulin resistant if you meet the criteria for metabolic syndrome.

Must meet 3 out 5 features: Large waist

Low HDL (“good”) cholesterol Elevated blood sugar Elevated triglycerides, Elevated blood pressure.

NATIONAL WEIGHT CONTROL REGISTRY

Made up of more than 6000 people who have maintained a weight loss of at least 30 pounds, for more than a year.

1. Be active = 200 minutes per week of moderate-intensity exercise 2. Turn off the television = less than ten hours per week 3. Eat a low-calorie, low-fat diet = Average member consumes 1,380

calories per day

4. Keep your diet consistent = holidays or weekends 5. Eat breakfast = helps curb hunger and overeating later 6. Show some restraint = rarely overeat

7. Keep track of your progress = weighing and recording food intake

37

( A M E R I C AN C O L L E G E O F S P O R T S M E D I C IN E , 2 0 1 1 )

WHAT DIET IS RIGHT FOR YOU?

Ask yourself:

How long can I stay on this? How will you feel? Dietary preferences?

Think about what did and didn't work the last time you were on a diet?

38

I CAN HELP



To make an appointment for coaching and support with reaching your weight loss goal, regardless of which diet you choose, contact me at

[email protected] or 651-969-6963

Join me:

Mondays at 12:00 with our Weight No More group, or Mondays at 12:30 with our Wellness Walkers

Thank you