Chapter 21: Navigating Diets

Question 1

Calorie Deficit

Answer 1

Where energy (calorie) expenditure exceeds energy (calorie) intake.

Question 2

Macronutrients

Answer 2

Nutrients required in large quantities, including carbohydrates, proteins, and fats.

Question 3

Negative Effects of Low-Calorie Dieting and Rapid Weight Loss

Answer 3

• 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

Question 4

Potential Negative Impacts of Extremely Low-Fat Intakes

Answer 4

• 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)

Question 5

Randomized Control Trial (RCT)

Answer 5

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.

Question 6

Positive Impacts of Dietary Fat

Answer 6

• 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

Question 7

Metabolic Ward Study

Answer 7

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.

Question 8

Hyperpalatable

Answer 8

Foods that are ultra-processed and made to be highly appealing to our senses.

Question 9

Anaerobic System

Answer 9

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.

Question 10

Ketosis

Answer 10

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).

Question 11

Ghrelin

Answer 11

A hormone that stimulates appetite and creates a drive for food intake.

Question 12

Thermic Effect of Feeding (TEF)

Answer 12

The amount of energy (calories) expended to digest and metabolize food.

Question 13

Pulses

Answer 13

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.

Question 14

Anabolic Response

Answer 14

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.

Question 15

Western Diet

Answer 15

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.

Question 16

Energy Dense

Answer 16

Containing a high amount of calories relative to the volume or weight of the food.

Question 17

Gluten

Answer 17

A collection of proteins found in grains – in wheat, gluten covers two related proteins: gliadin and glutenin.

Question 18

Celiac Disease

Answer 18

An autoimmune disorder where the protein gluten causes the body to mount an immune response, which leads to damage to the small intestine.

Question 19

Non-Celiac Gluten Sensitivity (NCGS)

Answer 19

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.

Question 20

DASH Diet Recommendations

Answer 20

• 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

Question 21

Mediterranean Diet

Answer 21

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.

Question 22

Vegan/Vegetarian Diet

Answer 22

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.

Question 23

Paleo Diet

Answer 23

A dietary approach that mimics that of our ancestors. It calls for the avoidance of grains, legumes, dairy products, and most conventionally processed foods.

Question 24

Gluten-Free Diet

Answer 24

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.

Question 25

DASH Diet

Answer 25

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.

Question 26

Ad Libitum

Answer 26

Translates to “as desired” and refers to eating or drinking as you are normally driven to (i.e., not purposely overeating or undereating).

Question 27

5:2 Diet

Answer 27

2 fasting days and 5 feeding days per week

Question 28

Time-Restricted Feeding

Answer 28

Specific eating and fasting windows across the day.

Question 29

Alternate Day Fasting

Answer 29

The individual alternates between a day of fasting and a day of feeding.

Question 30

Orthorexia

Answer 30

A fixation on only eating healthy food.

Question 31

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.

Answer 31

True

Question 32

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.

Answer 32

Calorie deficit

Question 33

What is orthorexia?

Answer 33

A fixation on only eating healthy food.

Question 34

A ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals?

Answer 34

Increased LDL-C (low-density lipoprotein cholesterol)

Question 35

Which diet-related factor most strongly improves health in Type 2 diabetics?

Answer 35

Weight loss

Question 36

A high-protein diet can potentially be harmful to people within which of the following groups?

Answer 36

Those with a kidney disorder

Question 37

Which diet would be most likely to lead to the most rapid decrease in bodyweight over a four-week period?

Answer 37

Very-low-energy diet (VLED)

Question 38

What is an accurate description of a lacto-ovo vegetarian diet?

Answer 38

No animal products except for dairy products and eggs

Question 39

Which term best describes ultra-processed foods that are highly appealing to our senses and are typically high in sugar, fat, salt, and flavoring?

Answer 39

Hyperpalatable

Question 40

According to global estimates, what is the prevalence of gluten-related disorders?

Answer 40

5%

Question 41

A gluten-free diet is clinically prescribed in the treatment of what disorder?

Answer 41

Celiac disease

Question 42

Vegans will likely have lower muscle stores of what compound when compared to non-vegans?

Answer 42

Creatine

Question 43

Vegans will likely have lower muscle stores of what compound when compared to non-vegans?

Answer 43

50 g

Question 44

A very-high-protein intake can potentially increase energy expenditure via which mechanism?

Answer 44

Increased thermic effect of feeding (increased thermogenesis)

Question 45

What is the recommended total daily fat intake on a low-fat diet (LFD)?

Answer 45

20 to 35% of total calories

Question 46

The Institute of Medicine recommends that vegans have an intake 1.8 times greater than that of non-vegetarians of what micronutrient?

Answer 46

Iron

Question 47

Which food group is avoided on a paleo diet?

Answer 47

Grains

Question 48

Which factor ultimately prevents an individual from losing body fat?

Answer 48

Not being in a calorie deficit (negative energy balance).