Diets Flashcards
High protein diet: intro
- cutting carbs and/or fats to reduce energy
- maintaining protein intake around 1.2-1.6g/kgbw/d
- still within AMDR
- one of the most studied weight loss diets
- many forms
High protein diet: facts
weight loss diets that were <12 weeks and >12 weeks
- longer and shorter trials show a favour of the high protein diet compared to standard low cal low fat diet
- high protein diet showed greater decrease in fat mass and a greater preservation of fat free mass
- this dies shows a good weight loss, and high quality.
- greatest amount of fat mass lost while maintaining =/inc muscle mass
High protein diet: why does it work
protein affects satiety: keeps you full longer
High protein diet: study
brought in overweight ind and gave them food for 2 weeks. 15% EIN from protein
new foo for the next 2 weeks was 30% EIN from protein
- for last week the were given unlimited food but protein had to be 30% EIN
Protein is harder for the body to digest so it takes longer and remains in GI tract longer.
High protein diet: stimulates MPS
AA’s from protein stimulate protein synthesis
- in energy deficit there is a decrease in energy protein synthesis
- need more protein to presence muscle protein synthesis pathway and maintain muscle mass as you lose weight
High protein diet: protein has higher thermic effect of food
- takes more energy to breakdown protein, so we have a greater energy expenditure to break down the food
- cause body to have a higher daily expenditure
High protein diet: what to do
create a 500-1000 cal deficit
- include whole grains, and healthy fats
- protein foods: 1.2-1.6 g/kgBW/d
- highest protein quality possible
- eat foods not supplements
High protein diet: other benefits
- lower waist circumference
- lower BP
- higher HDL
- lower fasting insulin
- lower triglycerides
- maintenance of muscle mass
no effect on: - bone and kidney function
Keto: intro
a diet used to stimulate ketosis - high fat, low CHO, usual protein <50 g/d of CHO 15% EIN of protein - energy cost of producing ketone bodies - reduces insulin secretion - takes time to get into ketotic state
Keto: types
Classic: <130g CHO, 26% EIN
Modified: 65% EIN from fat 30% protein and 6% carbs
very low CHO diet: <30g carbs/d
keto: what is supposedly does
Reduces: body weight, blood sugars, BP, chronic pain, inflammation, medication use
Improves: lipid profile, energy, sleep, IBS symptoms
Keto: ppl that are against it say
- inc risk of nutrition deficiency
- induces liver problems
- leads to constipation
- leads to fuzzy thinking and mood swings
keto: the science
- low carb keto diet
- keto induced 1kg more weight loss than standard low-fat diet
- similar to results to higher protein diet in comparison to standard low-fat diet
- keto diet is not as effective at maintaining muscle mass
keto: effects on health
- dec blood glucose level
- inc/dec insulin resistance
- dec HbA1c
- glycemic
keto: what happens when you finish
- most regain the weight
- have to be careful and come off diet slowly
- insulin levels will raise when coming off slowly
- insulin levels will raise when coming off
Keto: what do I do?
500-1000 deficit
- include healthy fats and high quality proteins
- get the biggest nutrient bang for your buck when eating 50g carbs
- takes 3 days to get to keto state, and 1 high carb meal will kick you out
Intermittent Fasting: intro
- short term periods of fasting to reduce energy intake
- 3 main types
1. Alternate day-fasting - day 1- normal. day 2- 25% of needs
2. whole day fasting
3. time-restricting fasting
Intermittent Fasting: science
alternative and whole-day fasting
- reduces body weight , fat mass
- fat-free mass lost if true fasting day
- improved health outcomes, cholesterol
- hourly fasting: not well studied
- compared with continuous energy restriction - similar result
Intermittent Fasting: what do i do?
choose best option for you
- focus on eating whole-grains, healthy fats and high-quality proteins
- keep track of what you are eating that over the course of the week you are in cal deficit
Mediterranean Diet:
- high in fat
- low in sat fat and trans fat
- rich in monounsat fat
- rich in complex CHO and fibre
- rich in nutrients and phytochemicals
whole foods: bread, pastas, veg and fruit, legumes, yogurt, cheese, nuts and fish
Mediterranean Diet: Pyramid
bottom: daily physical activity
- whole grains
it is better for weight loss than other diets
Systematic review
- compared to low-fat or low-carb diets
-3/5 studies found that mediterranean diet better than others, 2/5 found similar
- similar improvements in blood lipids, glycemic control and BP
Paleolithic Diet: Intro
- mimic the way caveman ate in stone ages
- veggies, fruits, lean meats, poultry
- cant eat cereal, grains, legumes or dairy
paleolithic diet: science
small studies
- effective at reducing body weight and fat mass
- improvements in glycemic control, BP and lipids
- effects similar to traditional weight loss
potential harms
- low in calcium
Weight watchers
- commercial weight loss programs
- can eat a certain amount of points foods/day
- online or group format - accountability
- weigh in weekly
- eat a certain amount of points each day
weight watchers: science
can induce weight loss
- adherence is key
- similar to other weight loss interventions
- change their program based off science
