Health 9 Diet Plans

1. Health 9Diet Plans Types of diets Healthy weight loss

2. Atkins Diet What is it? • The diet claims that you can lose weight by eating low carbohydrate, high fat and high protein foods. It works on the premise that a healthy lifestyle requires a limited amount of carbohydrates • Dr. Atkins believed that a high carbohydrate diet encouraged your body to retain fat. Since carbohydrates are the bodies first and best source of energy, the body stores extra for when they are needed. • High carbohydrate foods include pasta, grains, fruits, and potatoes

3. Pros For Atkins • Steady and sometimes rapid weight loss • Allowed to eat fat and protein • Reduces intake of sugar

4. Cons for Atkins • Linked to osteoporosis, heart disease, colon cancer and renal disease. • High in saturated fats and cholesterol. • Low on fibre. • Is sometimes below the recommended daily values for several vitamins and minerals such as calcium, potassium and magnesium. • Not ideal for vegetarians • Your brain needs a certain amount of carbohydrates a day to function • Not recommend for athletes or those who lead an active lifestyle due to the energy needed from carbohydrates

5. The Zone Diet What is it? • The Zone Diet contains 40% carbohydrate, 30% protein and 30% fat and is also known as the 40-30-30 plan. It was invented by Barry Sears • works on the premise that 100,000 years ago, we were meat eaters and our bodies was designed to handle the demands of a meat-based diet. As we have evolved, more carbohydrates have been introduced into our daily diet, causing an imbalance • The Zone Diet works by working the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone (insulin) can increase fat storage and inflammation in the body (conditions that are associated with obesity, type 2 diabetes and heart disease). Sears asserts that by using the Zone Diet you are actually optimising the body’s metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.

6. Pros to the Zone • The Zone Diet features good amounts of fruits and low starch vegetables and is low in saturated fats; • Restricts low nutrition carbohydrates • If followed correctly allows for steady weight loss

7. Cons to the Zone • Complicated and scientific • Restricts calorie intake means it’s hard to stay on • Eliminates some essential vitamins and minerals found in certain foods • Expensive to follow • Time consuming and inconvenient • The AHA (American Heart Association) classifies the Zone Diet as high protein and does not recommend the Zone Diet for weight loss. They assert that the Zone Diet has not been proven effective in the long term for weight loss.

8. The Negative Calorie Diet What is it? • works on the idea that your body has to burn energy in order to digest certain foods. As a consequence, your body is actually burning fat. • an orange, which may contain 50 calories, would take a certain amount of energy from your body to process all of the nutrients and vitamins within the orange. In doing so, you would burn more than 50 calories.

9. Pros to the Negative Calorie Diet • Little effort involved • Promotes consumption of foods rich in vitamins and minerals • Increases the body’s metabolism

10. Cons to the Negative Calorie Diet • No scientific proof to confirm its effectiveness • Very little information surrounding diet • More theoretical than practical • highly dependent on the speed of your metabolism. • The Negative Calorie diet is controversial because the theory is not scientifically sound

11. Examples of Foods

12. The Cabbage Soup Diet What is it? • On the Cabbage Soup Diet, individuals are encouraged to eat as much Cabbage soup and consume as much water as they want. • Other foods are involved as well but their intake is severely restricted. The cabbage soup can be eaten as many times but it is not recommended that you eat soup only as it can result in malnourishment. • Drinking 7-8 glasses of water a day is also recommended.

13. Pros to the Cabbage Soup Diet • A do-it-yourself diet • Not very complicated to follow • Affordable • Good break from junk-food diet

14. Cons to the Cabbage Soup Diet • Does not contribute to long-term weight loss • Not nutritionally balanced • Monotonous • Lacks some essential vitamins and minerals

15. Weight Watchers Diet What is it? • Weight Watchers Points plan is a hugely successful commercial weight loss program that focuses on balanced low fat nutrition, exercise and group counselling. • Every item of food has a Weight Watchers points value based on its nutritional content. Dieters are assisted by a Weight Watchers points "calculator" and recipes provided by Weight Watcher Points program.

16. All foods are assigned a points value based on the Weight Watchers Points system. This is dependent on the serving size, the number of calories, the amount of fibre grams, The actual Weight Watchers Points formula used in the Weight Watchers Points calculator

17. Pros of Weight Watchers • Many people often skip breakfast or lunch, believing this will help them lose weight. Consequently, the body turns into starvation mode and slows down the body's metabolism rate. • Weight Watchers Points system is a good program, which balances proper nutrition, counselling and exercise. Dieters are never left hungry or feeling lethargic • It takes the fuss out of losing weight (i.e. easy to use)

18. Cons of Weight Watchers • Although the Weight Watchers Winning Points Plan has its merits, it relies too heavily on gimmicks. • The program also does not put a priority on exercise - which is essential for long term health and weight control • Gives Dieters a false sense of changes (“you can still eat the foods you love!!)

19. SO WHAT TO DO!!! • None of the diets addressed above are approved by dieticians and nutrition experts • If one really wants lose weight the best way to do it is to follow the Canadian Food Guide and be active. • Calories found in food = energy, so make sure you burn more calories then you take in (i.e. be active!!)

20. Assignment • You will design and discuss a diet/nutrition plan • Saying what they will eat is not enough- you must tell me why they must eat what you say. • You may actually have to do some research!!!