Chapter 21: Navigating Diets Flashcards
Calorie Deficit
Where energy (calorie) expenditure exceeds energy (calorie) intake.
Macronutrients
Nutrients required in large quantities, including carbohydrates, proteins, and fats.
Negative Effects of Low-Calorie Dieting and Rapid Weight Loss
- Increased risk of lean body mass loss, particularly in those who are already relatively lean
- Decreased athletic performance
- Lowered ability to recover from exercise
- Increased hunger versus more moderate calorie reduction (although not always the case)
- Decreased food options
- Difficulty in consuming sufficient amount of micronutrients
Potential Negative Impacts of Extremely Low-Fat Intakes
- Can limit inclusion of foods with positive health impacts (e.g., nuts, seeds, olive oil, etc.)
- Can make the diet more difficult to adhere to due to food restrictions
- May lead to decreases in sex hormones such as testosterone (Hämäläinen et al., 1983)
- Can lead to increases in triglyceride levels in the blood in the short-term (Lichtenstein & Van Horn, 1998)
- Theoretically, can increase the risk of an essential fatty acid deficiency at consistent extremely low-fat intakes (<10% of total calories)
Randomized Control Trial (RCT)
A type of scientific study/trial where participants are randomly assigned into different groups – one or more will be the intervention to be tested and one will be the control group. Groups are randomized and a control is used in an attempt to reduce potential bias in the trial.
Positive Impacts of Dietary Fat
- Humans cannot make essential fatty acids, so they must be obtained via the diet.
- Fat allows us to absorb fat-soluble vitamins: A, D, E, and K.
- Cell walls contain fat.
- Fats are involved in hormone production.
- Helps avoid problems with low-fat diets
Metabolic Ward Study
A study where participants are kept in a ward where they can be closely monitored at all times – this allows for precise measurements of metrics like energy expenditure or precise recording of food intake. These studies are extremely high-quality, well-controlled studies.
Hyperpalatable
Foods that are ultra-processed and made to be highly appealing to our senses.
Anaerobic System
This describes energy production systems/pathways in the body in which oxygen is not present. Activity that leads to energy production via the anaerobic system will cause an accumulation in hydrogen ions and lactic acid.
Ketosis
A metabolic state where the liver is producing ketones (or ketone bodies) from fatty acids – there are three ketones produced in the human body: acetoacetate, beta-hydroxybutyrate, and acetone. These ketones are an alternative fuel (substrate) that the body can use during the time of low glucose availability brought on by starvation, very low-calorie intake, and/or carbohydrate restriction (or in clinical disorders).
Ghrelin
A hormone that stimulates appetite and creates a drive for food intake.
Thermic Effect of Feeding (TEF)
The amount of energy (calories) expended to digest and metabolize food.
Pulses
The edible seeds of plants from the legume family that include dry beans, dry peas, cow peas, pigeon peas, lupins, lentils, fava beans, and chickpeas.
Anabolic Response
Where there is net-positive protein balance (i.e., there is more protein synthesis than there is protein breakdown) – there is a net building of protein.
Western Diet
The Western Diet (sometimes called the Standard American diet) refers to a dietary pattern consisting of high intakes of processed foods, prepackaged foods, fried foods, high-sugar drinks, and foods high in both refined carbohydrate and fat.
Energy Dense
Containing a high amount of calories relative to the volume or weight of the food.
Gluten
A collection of proteins found in grains – in wheat, gluten covers two related proteins: gliadin and glutenin.
Celiac Disease
An autoimmune disorder where the protein gluten causes the body to mount an immune response, which leads to damage to the small intestine.
Non-Celiac Gluten Sensitivity (NCGS)
A clinical condition induced by the ingestion of gluten leading to intestinal and/or extraintestinal symptoms that improve once the gluten-containing foodstuff is removed from the diet and celiac disease and wheat allergy have been excluded.
DASH Diet Recommendations
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets
Mediterranean Diet
A diet common among populations living near the Mediterranean (Italy, Greece, and Spain) that includes liberal use of fresh vegetables, fruit, grains, nuts, and olive oil. Fish, poultry, and dairy are included in moderate amounts, while red meat consumption is low.
Vegan/Vegetarian Diet
A vegan diet is a plant-based diet that excludes all animal products.
Vegetarian diets abstain from meat and poultry but may allow some animal products like eggs and dairy.
Paleo Diet
A dietary approach that mimics that of our ancestors. It calls for the avoidance of grains, legumes, dairy products, and most conventionally processed foods.
Gluten-Free Diet
Gluten is the term used to describe a collection of proteins found in grains such as wheat, barley, and rye. A gluten-free diet is typically prescribed for patients with celiac disease or a wheat allergy.
DASH Diet
The dietary approaches to stop hypertension (DASH) diet was developed to help people lower blood pressure without medication. It involves consuming fruits, vegetables, whole grains, low-fat dairy, fish, poultry, legumes, and vegetable oils, while minimizing saturated fat and sugary beverages and sweets.
Ad Libitum
Translates to “as desired” and refers to eating or drinking as you are normally driven to (i.e., not purposely overeating or undereating).
5:2 Diet
2 fasting days and 5 feeding days per week
Time-Restricted Feeding
Specific eating and fasting windows across the day.
Alternate Day Fasting
The individual alternates between a day of fasting and a day of feeding.
Orthorexia
A fixation on only eating healthy food.
True or False? Any diet requires restraint, limitations, and behavioral changes, but excessive rigidity removes control from the dieter and can dramatically increase the likelihood of non-adherence.
True
Any diet where the person successfully loses body fat will be due to the fact that the individual was a net _________________ over a sufficient period of time.
Calorie deficit
What is orthorexia?
A fixation on only eating healthy food.
A ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals?
Increased LDL-C (low-density lipoprotein cholesterol)
Which diet-related factor most strongly improves health in Type 2 diabetics?
Weight loss
A high-protein diet can potentially be harmful to people within which of the following groups?
Those with a kidney disorder
Which diet would be most likely to lead to the most rapid decrease in bodyweight over a four-week period?
Very-low-energy diet (VLED)
What is an accurate description of a lacto-ovo vegetarian diet?
No animal products except for dairy products and eggs
Which term best describes ultra-processed foods that are highly appealing to our senses and are typically high in sugar, fat, salt, and flavoring?
Hyperpalatable
According to global estimates, what is the prevalence of gluten-related disorders?
5%
A gluten-free diet is clinically prescribed in the treatment of what disorder?
Celiac disease
Vegans will likely have lower muscle stores of what compound when compared to non-vegans?
Creatine
Vegans will likely have lower muscle stores of what compound when compared to non-vegans?
50 g
A very-high-protein intake can potentially increase energy expenditure via which mechanism?
Increased thermic effect of feeding (increased thermogenesis)
What is the recommended total daily fat intake on a low-fat diet (LFD)?
20 to 35% of total calories
The Institute of Medicine recommends that vegans have an intake 1.8 times greater than that of non-vegetarians of what micronutrient?
Iron
Which food group is avoided on a paleo diet?
Grains
Which factor ultimately prevents an individual from losing body fat?
Not being in a calorie deficit (negative energy balance).
