Energy balance/keto and intermittent fasting Flashcards
Negative energy balance
fewer Calories in than out
Caloric Restriction is the reduction of Calories from foods and beverages
Hypocaloric diets are low (Hypo-)in Calories (-Caloric) relative to energy expenditure
Positive energy balance
More Calories in than out
Hypercaloric diets are high (hyper-) in calories (-caloric) relative to energy expenditure
- Hypercaloric diets increase the amount of Calories to attain a positive energy balance Positive energy balances may lead to increased fat mass and/or fat-free mass
Relative energy deficiency (RED-S)
is a condition of low energy availability (energy expenditure > energy intake)* Result of insufficient caloric intake and/or excessive energy expenditure
Physical activity
is voluntary bodily movement that requires energy expenditure
Nonexercise activity thermogenesis(NEAT)
is the energy expended for. everything that is not sleeping, eating or exercise
Thermic effect of food (TEF)
is the amount of Calories required to digest, absorb, and metabolize food.
TEF protein 20-30%
* TEF carbohydrates 5-10%
* TEF fats 0-3%
The Ketogenic diet is
low carb, high fat diet
keto effect
increased fat utilization
* Increased ketone bodies
* Decreased blood sugar
* Decreased insulin
keto benefits
Weight loss
* Increased energy
* Improved blood pressure
* Improved cholesterol
* Improved blood triglycerides
* Improved insulin sensitivity
keto risks
Nutrient deficiency
* Liver problems
* Kidney problems
* Constipation
* Cognitive impairment
Common intermittent fasting strategies include
16/8
* 18/6
* Eat-Stop-Eat
intermittent effects
Decreased feeding window
* Potentially decreased caloric intake
intermittent benefits
Weight loss
* Improved metabolic responsiveness
* Improved hormonal regulation
* Reduced insulin resistance* Reduced inflammation
* Improved cholesterol levels
intermittent risks
Cognitive impairment
* Mood
* Blood sugar regulation—> diabetics
* Low sodium —> blood pressure
* History of eatingdisorders
