weight loss dieting eric perez performance athletes & adults
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Weight Loss
Dieting Eric Perez
Performance Athletes &
Adults
What
is d
ieti
ng? oIt’s the practice of
eating food to decrease, maintain, or
increase body weight.oOften combined with
exercising to lose weight.
What
is d
ieti
ng
cont.
oMajority of people who
diet regain either all or
more of their previous
weight back.oThere are 4 types of weight loss diets: low-
fat, low-carb, low-calorie, and very low-
calorie.
Low
Fat
Die
t
oConsists of consuming
little trans fat and saturated fat. oDesigned to reduce
heart disease risk and
lower cholesterol.oDiet consists of eating
lean protein and veggies.
Fact o
r Fiction
Dietary fat good
for health?
FACT
o Fats supply
energy and
fatty acids
along with
fat-soluble
vitamins.
Unsaturated fats
are unhealthy?
FICTION
o They
improve
cholesterol
levels and
control blood
sugar levels.
Low
-Carb
ohyd
rate
Die
to Relatively high in fats.
o Low-Carbohydrates
o Ketogenic
o Ketogenic Carbohydrate
intake restriction to produce
Ketosis.
Low-Carbohydrate Diet Cont.oSuggested foods easily
digestible carbs are
substituted higher percentage fats
oEx. Atkins & Protein Power
Low
-Calo
rie D
iet o Produce 500-100 calories
per day. o Avg. weight loss is 1-2lbs.
Per week.o Ex. Dash Diet & Weight Watchers
Fact o
r Fiction
Are low calorie
diets safe?
FACT
Can improve
diabetes, high
blood pressure,
and high
cholesterol.
Very
Low
Calo
rie
Die
t
o Provide 200-800 calories
per day. o Protein intake is maintained but calories
from fat and carbs are
limited.o Avg. weight loss is 3-5lbs.
oMostly consists of liquid
meals.
8 f
oods
for
weig
ht
loss
oMushroomsoEggsoApplesoLow calorie dessertsoSoup oOat mealoHot chile peppers
oAlmonds
8 e
atin
g tip
s for
weig
ht lo
ssoPrepare for success
oModeration
oHow you eat
oMore fruits and
vegetables
8 e
atin
g tip
s for
weig
ht lo
ss
cont.
oHealthy carbs and
whole grains
oAvoid unhealthy fats
oProtein, protein, and
more protein
oCalcium for strong
bones
Prepare
for
succ
ess
oPlan by using small gradual steps.oSimplify use
color, variety, and freshness. Not numbers. oChange over time, its
not going to happen
over night.
Modera
tion
Moderation
Balance o Small portions use
smaller plates.o Don’t consider foods “off
limits”, you will begin to
crave them.
How
you e
at
o Eat with others, enables to
model healthy eating
habits Avoid eating
at night, give your digestive system a
break!
Eat
more
fru
its
and v
egeta
ble
s
oEat a variety of fruits
and vegetables of different colors.
oDeep colored fruits
more vitamins, minerals, and antioxidants.
Eat
more
healt
hy
carb
s and
vita
min
s
o Healthy carbs are digested slower, keeping
you full longer along with
you blood sugar and
insulin levels.o Unhealthy carbs digest
quickly creating spikes in
blood sugar levels.
Avo
id u
nhealt
hy
fats
o Healthy fats fuels the
brain, heart, cells, hair,
skin, and nails. o Healthy fats are rich in
omega-3 o Can improve your mood,
cardiovascular disease,
and prevent dementia.
Prote
in, pro
tein
, and m
ore
pro
tein
oDown size the amount
of protein you consume. Focus on equal servings.
oTry to eat good sources of protein such as fish, chicken,
or turkey.
Calc
ium
for
stro
ng b
ones
oKey nutrient to keep
the body strong and
going. oRecommended levels
are 1000mg per day. oGood sources of
calcium: dairy, vegetables, and beans.
Refe
rence
s
o http://www.eatingwell.com/nutrit
ion_health/weight_loss_die
t_plans/diet_exercise_tips/
8_secret_weapon_foods_fo
r_weight_loss?page=7
o http://en.wikipedia.org/wiki/Dieti
ng#Low-fat_dietso http://www.helpguide.org/life/he
althy_eating_diet.htmo http://health.usnews.com/best-di
et/low-fat-dietso http://rfoweightloss.med.ucla.ed
u/body.cfm?id=32o http://www.webmd.com/
diet/low-calorie-diets
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