Diets and Dieting

Question 1

Mediterranean Diet

Answer 1

Low animal fats, high olive oil and vegetables.
Reduced risk of heart disease and some cancers.

Question 2

DASH Diet

Answer 2

Reduced sodium content of diet, increased fiber.
Prevents or reverses hypertension.

Question 3

MIND Diet

Answer 3

Low animal fats, high in green leafy vegetables and beans.
Initial studies appear to show a reduction in cognitive decline.

Question 4

Flavonols

Answer 4

Plant compounds that demonstrate reduction in inflammation.
Rich in antioxidants

Question 5

Dieting Drugs

Answer 5

26% of people who use prescription weight loss medications follow diet and physical activity guidelines.

Question 6

Dieting Tactics

Answer 6

Portion control, hunger control environmental/appetite control, behaviour control.
Remember a diet must be adequate, moderate, balanced, varied.

Question 7

Portion Control

Answer 7

Low calories diets = 800-1200 kcal/day.
-commercial programs.
-need MVMM supplement
-High dropout rate
Very low calorie diets = 400-500 kcal/day.
-based on liquid supplements.
-should be medically supervised (ie. for someone who is extremely obese and may need to lose weight in order to have certain surgery).
-many complications
Example includes weight watchers

Question 8

Intermittent Fasting

Answer 8

Ramadan studies = religious rituals that use intermittent fasting.
Practices can be extreme.
Research suggests health benefits including increased insulin sensitivity, increased HDLs, lower LDLs, and reduced oxidative stress.

Question 9

Hunger control

Answer 9

Ketogenic or low CHO diets (Atkins/Zone)
-high satiety value
-goal is ketosis
-glycogen depletion/fatigue
-risk of dehydration
-risk of nutrient imbalances
Volumetrics
-high fiber, nutrients, air, and water
-low calories, low fat, low sugar

Question 10

Environmental Control

Answer 10

Clearing environments of empty calories/processed foods
Space scrubbing

Question 11

Behaviour Change

Answer 11

Cognitive behavioural therapy in combination with SMART goal setting.

Question 12

Spotting a Fad Diet

Answer 12

Food avoidance
Selling a supplement
Fast “incredible” results
Food restrictions
Decrease in calorie
There is no effort needed
New improved and revolutionary
Special (exotic) ingredients
Special ingredients burn fat or speed up metabolism.
Rigid feeding schedule
Violates the components of a healthy diet.
No scientific data, only testimonials

Question 13

Fad Diets and Food Avoidance

Answer 13

Dietitian’s avoid nutritional “no-no”.
-sets up restrictions
-variety is the spice of life
-potential for nutrient deficiencies

Question 14

Scientific Evidence on Dieting

Answer 14

Effective in short-term (weight lost)
Ineffective in the long-term (weight regained)
Most have low adherence (difficult to follow)

Question 15

Yo-Yo Dieting: Physiological Components

Answer 15

Diet = caloric restriction, food avoidance, low energy, little physical activity, muscle losses, BMR decreases, weight loss.
Stop = increase caloric consumption, maybe binge, lower BMR, lower muscle mass, weight gain
Process is repeated between diet and no diet.
Women who do yo-yo dieting often put on weight more in the abdomen than in their hips (like usual) which is related to coronary heart disease and occurrence of breast cancer.

Question 16

Yo-Yo Dieting: Psychological Components

Answer 16

Start diet
Restriction
Deprivation
Crave
Give in
Guilt
Repeat

Question 17

What is the first step in healthy weight loss/dieting?

Answer 17

Realistic goals.
If takes 10 years to put it on, unrealistic and unhealthy to think you can take it off in 4 weeks which can lead to failure for most.

Question 18

Process Goals

Answer 18

Behaviours
Ie. Eat fewer low quality foods, increase physical activity.

Question 19

Product Goals

Answer 19

Outcome (mainly long term)
Ie. Lose 10lbs in 4 weeks.

Question 20

Short vs Long Term Goals

Answer 20

Short-term process goals help achieve long-term product goals (baby steps).

Question 21

SMART Weight Loss

Answer 21

Aim for modest energy deficit (drop 300-500 kcal/day, increase physical activity gradually).
Reduce empty calories
Reduce added fat
Increase food bulk

Question 22

Steps in the Process of Helping a Client Loss Weight

Answer 22

1) Food Log
2) Analyze DRIs including EER and AMDR
3) Determine if diet is adequate, balanced, moderate, and varied
4) Perform a needs assessment; client’s interests in physical activity
5) Establish SMART process goals
6) Focus on modest caloric deficit (specific tactics)
7) Include regular physical activity (principle of progression)
8) Log behaviour (food intake and physical activity)
9) Re-assess and modify plan

Question 23

Thin does not mean healthy…

Answer 23

Can mean low bone density.
In some cases, overweight appears to provide some protection effects from falls for older women.

Question 24

Fitness and Health Risks

Answer 24

Higher fitness at any size reduces health risks.
Physical activity benefits individuals of any size.

Question 25

Physical Activity and Healthy Weight Maintenance

Answer 25

Burns calories
Maintains/builds muscle
-more muscle = burn calories during exercise, increased BMR (burn more calories at rest)
-LPLase helps you store more fat in muscle
Increased fitness = increased fat use
-more mitochondria, optimal size
Helps you look your best

Question 26

More Physical Activity Benefits

Answer 26

Improves immune system function.
Reduces risk of disease and death.
Positively impacts brain function.
Helps you look your best.