Diets and Dieting Flashcards
Mediterranean Diet
Low animal fats, high olive oil and vegetables.
Reduced risk of heart disease and some cancers.
DASH Diet
Reduced sodium content of diet, increased fiber.
Prevents or reverses hypertension.
MIND Diet
Low animal fats, high in green leafy vegetables and beans.
Initial studies appear to show a reduction in cognitive decline.
Flavonols
Plant compounds that demonstrate reduction in inflammation.
Rich in antioxidants
Dieting Drugs
26% of people who use prescription weight loss medications follow diet and physical activity guidelines.
Dieting Tactics
Portion control, hunger control environmental/appetite control, behaviour control.
Remember a diet must be adequate, moderate, balanced, varied.
Portion Control
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
Intermittent Fasting
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.
Hunger control
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
Environmental Control
Clearing environments of empty calories/processed foods
Space scrubbing
Behaviour Change
Cognitive behavioural therapy in combination with SMART goal setting.
Spotting a Fad Diet
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
Fad Diets and Food Avoidance
Dietitian’s avoid nutritional “no-no”.
-sets up restrictions
-variety is the spice of life
-potential for nutrient deficiencies
Scientific Evidence on Dieting
Effective in short-term (weight lost)
Ineffective in the long-term (weight regained)
Most have low adherence (difficult to follow)
Yo-Yo Dieting: Physiological Components
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.
Yo-Yo Dieting: Psychological Components
Start diet
Restriction
Deprivation
Crave
Give in
Guilt
Repeat
What is the first step in healthy weight loss/dieting?
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.
Process Goals
Behaviours
Ie. Eat fewer low quality foods, increase physical activity.
Product Goals
Outcome (mainly long term)
Ie. Lose 10lbs in 4 weeks.
Short vs Long Term Goals
Short-term process goals help achieve long-term product goals (baby steps).
SMART Weight Loss
Aim for modest energy deficit (drop 300-500 kcal/day, increase physical activity gradually).
Reduce empty calories
Reduce added fat
Increase food bulk
Steps in the Process of Helping a Client Loss Weight
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
Thin does not mean healthy…
Can mean low bone density.
In some cases, overweight appears to provide some protection effects from falls for older women.
Fitness and Health Risks
Higher fitness at any size reduces health risks.
Physical activity benefits individuals of any size.
Physical Activity and Healthy Weight Maintenance
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
More Physical Activity Benefits
Improves immune system function.
Reduces risk of disease and death.
Positively impacts brain function.
Helps you look your best.
