Diets

Question 1

High protein diet: intro

Answer 1

• 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

Question 2

High protein diet: facts

Answer 2

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

Question 3

High protein diet: why does it work

Answer 3

protein affects satiety: keeps you full longer

Question 4

High protein diet: study

Answer 4

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.

Question 5

High protein diet: stimulates MPS

Answer 5

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

Question 6

High protein diet: protein has higher thermic effect of food

Answer 6

• 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

Question 7

High protein diet: what to do

Answer 7

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

Question 8

High protein diet: other benefits

Answer 8

• lower waist circumference
• lower BP
• higher HDL
• lower fasting insulin
• lower triglycerides
• maintenance of muscle mass
  no effect on:
• bone and kidney function

Question 9

Keto: intro

Answer 9

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

Question 10

Keto: types

Answer 10

Classic: <130g CHO, 26% EIN
Modified: 65% EIN from fat 30% protein and 6% carbs
very low CHO diet: <30g carbs/d

Question 11

keto: what is supposedly does

Answer 11

Reduces: body weight, blood sugars, BP, chronic pain, inflammation, medication use
Improves: lipid profile, energy, sleep, IBS symptoms

Question 12

Keto: ppl that are against it say

Answer 12

• inc risk of nutrition deficiency
• induces liver problems
• leads to constipation
• leads to fuzzy thinking and mood swings

Question 13

keto: the science

Answer 13

• 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

Question 14

keto: effects on health

Answer 14

• dec blood glucose level
• inc/dec insulin resistance
• dec HbA1c
• glycemic

Question 15

keto: what happens when you finish

Answer 15

• 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

Question 16

Keto: what do I do?

Answer 16

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

Question 17

Intermittent Fasting: intro

Answer 17

• 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

Question 18

Intermittent Fasting: science

Answer 18

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

Question 19

Intermittent Fasting: what do i do?

Answer 19

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

Question 20

Mediterranean Diet:

Answer 20

• 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

Question 21

Mediterranean Diet: Pyramid

Answer 21

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

Question 22

Paleolithic Diet: Intro

Answer 22

• mimic the way caveman ate in stone ages
• veggies, fruits, lean meats, poultry
• cant eat cereal, grains, legumes or dairy

Question 23

paleolithic diet: science

Answer 23

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

Question 24

Weight watchers

Answer 24

• 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

Question 25

weight watchers: science

Answer 25

can induce weight loss

• adherence is key
• similar to other weight loss interventions
• change their program based off science