Dietary Interventions for Weight Management Flashcards
why focus on nutrition? (4)
- Personal & public health costs related to weight are enormus
- what we eat influences concentration, daily functioning, stress & overall performance (we are what we eat)
- nutrition often associated with clients exercise related goals
- nutrition is a critical lever to pull in weight management
medical nutrition therapy: Recommendations in obesity management (7)
-emphasize eating patterns
-food quality
-healthy relationship with food
-mindfulness based eating practices that help lower food cravings
-reduce reward driven eating
-improve body satisfaction
-improve awareness of hunger/satiety
key messages for people living with obesity (5)
- choose behaviour related goals to improve your nutrition status & health
- no one size fits all healthy eating pattern. Choose an eating pattern that supports your best health and can be maintained over long term
- How you eat is as important as what and how much you eat (practice mindful eating)
- dieting causes changes to your body that can lead to weight regain overtime
- see a registered dietitian for an individual approach
Protien in weight management
-more satiating than carbs or fats
-together with carbs, can delay carbs absorption & attenuate insulin response
how does protien help as a snack or a meal/ (2)
- increasing satiety
- improving glycemic control
minimum amount of protien recommended + would more hurt?
1g/kg/day
more would NOT hurt
can also go by 1g/kg/day
how much carbs to consume each day + what types are the best (2)
- at least 100g/day to prevent protien breakdown, muscle wasting and shifts in fluid balance
-complex whole grain & high fiber
how long can the body store carbs for future use?
24-48 hrs
how does a low carb diet result in weight loss in the 1st week?
-glycogen is stored with 4.5kg of water
-when glyogen stores are depleated water is liberated
why is there immediate weight regain after stopping the low carb diet?
glycogen stores are restored and are not being depleated
role of fat in weight management
-caution against low fat diets
-may be cardio protective
-encourage healthy fats in fish, plant oils & nuts
how can the QEP help clients manage weight by nutrition (2)
Help them practice improved eating skills bu:
- bridge the gap between fitness, nutrition & psychology
-Practice until it becomes habit (obvious, attractive, easy & satisfying)
list the standard dietary approaches (7) + do they work?
- dieting w/o exercise
- food elimination
- limiting ratios/quantities
- counting calories
- strict & specific plan
- meal replacement products
- severe behaviours
short term they work but not long term. Requires a lot of effort & they are not happy
standard approach to change (5)
- change everything at once
- adherence starts high then falls off
- all or nothing
- food tackled in isolation
- must be perfect
skills based approach to change (6)
- practice skills
- scaled to confidence & skill level
- skills align w/values
- self paced
- goal is consistency & sustainibility
- other behaviours are integrated
why use a skills based approach? (2)
-bridges the gap between fitness & psychology
-long term adhearence is likely much higher
why develop & practice food skills? (6)
- takes pressure off
- allows for errors
- encourages beginners mindset
- focuses on process> outcome
- feels easier=boost confidence
- already fits into everyday life
some evidence based nutrition skills (8)
*eat meals w/o snacking
*feel hungry before eating
*eat till 80% full
-sit down to eat
-put fork down between bites
*journal/track
*eat mostly whole foods
-eat mindfully
define homeostatic hunger
physiological hunger
-hollow stomach
-growling
-wanting a whole meal as opposed to a snack
define hedonic hunger
hunger when you are emotional
-doesnt have a lot to do with hunger but rather internal feelings
-may require a referral
2 important things when tracking food + what else is it good for? (3)
- completeness
- accuracy
-timing of meals
-behavioural contributions to eating
-organizational contributions to eating
why is it a hazard to reward exercise with high calorie foods?
we tend to overestimate how much exercise contributes to weight loss
“can’t outrun your fork”
