Diets

Question 1

Atkins diet
• High ______ content
• Leads to weight loss more than ______ diets
• Greater improvements in blood sugar, HDL, and triglycerides
• INDUCTION PERIOD:
o Mainly consume ______ > saturated > ______

• ONGOING WEIGHT LOSS PERIOD
• This is a ______ diet: very-low-carb ketogenic diet
o Reduce ______
o Increase ______ and ______

Answer 1

saturated fat
low-fat
MUFAs, PUFAs

ketogenic
carb
protein
fat

Question 2

High protein diet
• Too much protein can put your health at ______
o i.e. heart disease, stroke, osteoporosis, ______
• ______ grams of proteins is enough for adults
• Amount of protein depends on ______, not fat
• You achieve quick weight loss because of ______ content
o High fat gives you the feeling of being full ______, so you eat ______ calories

• Plant proteins (soy) lowers ______ and raises ______
o Prevents buildup of plaques and heart disease (reduces stroke and heart attack)
• Vegetable protein helps to enhance ______ retention; less excretion of calcium in urine
• Weight-gaining

Answer 2

risk
kidney stones
50-60
lean body mass
high-fat
faster
fewer

LDL cholesterol
HDL
calcium

Question 3

Mediterranean diet
•	Harvard Public Health; pyramid graphic
•	Requires regular physical activity
•	Emphasizes:
o	\_\_\_\_\_\_, \_\_\_\_\_\_ as a dessert, \_\_\_\_\_\_ as primary fat source, dairy products (cheese/yogurt), and fish and poultry consumed in \_\_\_\_\_\_
o	Antioxidants in olive oil = improve \_\_\_\_\_\_ regulation/\_\_\_\_\_\_ reduction
o	0-4 eggs/wk
o	Red meat and wine in low amounts
•	Very high in \_\_\_\_\_\_ (oleic acid)
o	Reduction in \_\_\_\_\_\_ risk

Answer 3

plant foods
fresh fruit
olive oil
low moderation
cholesterol
LDL
MUFAs
CHD

Question 4

Paleolithic diet (“stone age diet”, “cave man diet”, “hunter-gatherer diet”)
• Every meal is based around 3 components:
o ______, ______, and ______
• This is not low ______., because you can eat fruit, nuts, and high-carb. veggies
• Avoid: ______, grains, legumes, ______, and processed foods

Answer 4

protein
produce
healthy fats
carb
sugars
dairy

Question 5

South beach diet (low carbohydrate diet = BEACH BOD AYYYYYYYY)
• Originally called ______
• Emphasizes ______ protein and fiber; take in the right carbs and the right fats
• ______ = if in excess, you need to drink lots of water
• Maintain a low ______; but, not as restrictive as other low carb. diets
• Participants will:
o Lose ______
o Lower ______
o Reduce risk of ______ and ______
o Eliminate cravings without feeling ______

Answer 5

"modified carb. diet"
lean
fiber
glycemic index
weight
cholesterol
heart disease
diabetes
hungry