- Low adhearance.
- 21% of dieter droped out in the first 2 months, 45% had quit
by the end of the year (Tufts-New England Medical Center, JAMA
Jan 5, 2005)
- 90-95% of people who lose weight with diet gain most of the
weight back within 3 to 5 years.
- Most diets restrict your caloric intake so much that metabolism
slows down.
- Drastically reducing calories can slow your metabolism and
hinder the weight loss process (Leibel, Rosenbaum & Hirsch
1995)
- Dieter's body becomes highly efficient at conserving calories
and storing them as fat.
- Lowered metabolism increases likelihood dieter regains even
more weight particularly when old eating habits are resumed.
- Often times more body fat, or weight is gained back due to
yo-yo dieting.
- Frequent changes of weight increases risk of heart disease
and premature death (Brownell & Rodin 1994; Lissner et al.
1991).
- Permanent changes in eating habits and exercise are required
for sustained weight loss.
 If
too few calories are being consumed, simultaneous adjustments
should be made
- increase calories throughout day by eating 3 balance meals
and 2-3 snacks
- increase both anaerobic and aerobic activity
- See starvation
effect.
- Low Calorie dieting may result in depression, which is
counter productive to losing weight.
- Depriving yourself of food can lead to depriving yourself
of social events. You may give up eating meals out or eating
with friends because you don't want to eat something off your
diet. This can lead to depression and possible overeating to
compensate for what your missing.
- Most diets don't encourage lifestyle changes.
- Making temporary changes in eating habits or eating prepackaged
foods from weight loss programs will facilitate weight loss.
However, when you reach your goals or go off the weight loss
program, you maybe more likely to return to old eating habits
and gain the weight back (and possibly more). To have permanent
weight loss, you must make permanent changes in food choices,
eating habits, and physical activity.
- With very low calorie diets, weight loss is usually lean
body weight.
- Diets that severely restricts caloric intake, facilitates
loss of lean body weight as opposed to fat weight. This can result
in a person who isn't overweight, but has a high body fat composition.
- If diet is implemented, a very subtle decrease in calories
may result in longer lasting weight loss with less lean body
weight loss.
- Exercise is not part of the program.
- ACSM recognizes exercise as the greatest predictor of maintaining
weight loss
- Weight training can decrease the loss of muscle
|
|
Low Carb |
|
Low Fat |
|
Fats |
|
|
30% |
40% |
<30 |
<15 |
<10 |
|
Carbs |
<20% |
<30% |
40% |
50% |
55-60% |
|
|
|
Diets |
- Atkins, Protein Power, Ketogenic Diet for Epilepsy
|
Carbohydrate Addicts Diet |
Zone Diet |
Average American Diet |
Food Guide Pyramid, Weight Watchers, Jenny Craig, Dash Diet,
Typical Athlete Diet |
Pritikin Diet |
Dean Ornish Diet |
|
|
