Diet and Dieting Flashcards
Diet definition
The kind of food a person, animal or community habitually eats
Fad diet definition
A diet that promises weight loss or other health benefits. Often based on pseudoscience rather than real science. Can be highly restrictive or call for unusual food choices.
Therapeutic diet
Modifies or restricts certain foods or nutrients used as therapy for a medical condition. Prescribed by physician, planned by dietitian.
North American Diet distribution
45-65% carbs
10-35% protein
20-30% fat
Mediterranean diet distribution
35-40% carbs
12-20% protein
40-50% fat
Percentage of calories from fat:
- South Beach diet
- Atkins diet
- Classic ketogenic diet
South beach: 40% (then protein, then carbs)
- Atkins: 60% (very little carbs, some protein)
- Keto: 90% (some protein, some carbs)
For a diet to be ketogenic it must induce…
ketosis
Ketosis occurs when…
our carbohydrate intake does not meet our body’s minimal daily requirement of 50g
Most ketogenic diets aim for a daily intake of carbs of…
less than 20g
Fat: Non fat ratio in keto diet
3:1 or 4:1
Common changes to keto to increase protein and make it more tolerable
Adding medium chain triglycerides (MCT)
Low glycemic index foods
Why would we add MCT to keto to replace long chain fatty acids?
They are more palatable and more ketogenic, allowing for a higher intake of cabs and protein
Are vitamin and mineral deficiencies common in keto?
Yes, because it restricts fruits and vegetables intake (minerals, vitamin C, folic acid, potassium, magnesium, iron, VB12)
2 subtypes of intermittent fasting
restricted feeding
24 hour fasts
The keto diet can be used as a therapeutic diet for…
Epilepsy (reduce seizures)
Energy balance equation
Energy intake = energy expenditure.
Weight gain occurs if intake is greater.
Weight loss occurs in expenditure is greater.
How many calories will result in one pound weight gain or loss?
3500kcal
Why is intermittent fasting effective as a weight loss strategy?
It promotes caloric restriction
4 ways in which we suspect keto promotes weight loss
- ketone bodies (suppress hunger hormones)
- gluconeogenesis (increases energy expenditure)
- increase in lipolysis
- thermic effect of proteins
a large systemai review showed that participants weight loss was associated with calorie restriction and diet duration
Lifestyle changes for diabetes
- increase physical activity
- obtain and maintain a healthy weight
- diet therapy (restrict carbs)
