Fad diets Flashcards
an intense and widely shared enthusiasm for something, especially one that is short-lived and without basis in the object’s qualities; a craze
fad
a diet that becomes popular for a short time without being a standard dietary recommendation, and often making unreasonable claims for fast weight loss or health improvements
fad diet
may omit key nutrients or lead to dehydration
Especially if not done with the guidance of a provider or dietitian
restrictive
may promise dramatic short-term results
unrealistic goals
may prey on patients who are not able to afford the materials advertised as key to someone’s branded diet
costly
type of diet that is high-fat, low-carb diet intended to promote burning ketones, rather than glucose, for energy
ketogenic diet
what is the meal composition of ketogenic diet
75% fat, 20% protein, 5% carbs (approximate)
Purported benefits of keto diet include:
- Increased metabolism
- Decrease in hunger
- Increase in muscle mass
- Improved blood pressure and heart disease risk profile
Alternative energy source, made when glucose is in short supply
Are formed when there is inadequate sugar or glucose to supply the body’s fuel needs
ketone
made in the liver from breakdown of fats
ketones
Most cells prefer to burn what for enerfy
carbs, not fat
Low carb intake forces cells to switch to ?
ketosis
Shift from using glucose to breaking down fat usually happens over how many days? eating how many carbs?
2-4 days
<20-50 g/day
describe how high-fat diets help burn fat
- fat travels through blood to reach liver where it is converted to ketones
- Ketones circulates back into the bloodstream and are picked up by muscle and other tissues
- ketones are converted to acetyl-Co-A and enter the Krebs Cycle = forms energy
production of ketones is regulated by a balance of what hormones?
insulin
glucagon
other
what helps stop the body from progressing to excessive ketone production and subsequent ketoacidosis
insulin
what do you NOT eat on a keto diet
- Grains
- Fiber
- Legumes
- Sugar
- Fruits (except small amounts of berries)
- Starchy vegetables
- Dairy (except cheese)
what are the health benefits of keto diets
- Reduce frequency of epileptic seizures
- weight loss
- Type 2 DM
how does keto help with seizures
- Increased GABA (Gamma-aminobutyric Acid)
- Reduced neuronal excitability and firing
- Stabilized synaptic function
health risks of keto
- “Keto Flu”
- High in saturated fat
- Nutrient deficiency
- Selenium, magnesium, calcium, several vitamins (B and C) - Liver problems
- Kidney problems
- Constipation
- Fuzzy thinking and mood swings
- Not sustainable for long term weight loss
Centers on the idea that eating like our prehistoric ancestors is aligned with our genetics and therefore optimal to good health
Food intake is based on what can be hunted and gathered based on their surroundings
paleolithic diet
Purported benefits of paleo diet include:
- Improved blood sugar and insulin sensitivity
- Decrease in hunger
- Less processed food consumption
- Blood pressure and heart disease risk profile improve
what is the discordance hypothesis
- chronic diseases today stem from the agricultural revolution/widespread farming
- This rapid change in diet outpaced the body’s ability to adapt
what do you not eat on paleo diet
- Processed, man-made, or packaged foods
- All grains
- Legumes
- Dairy
- Salt
- Sugar
- Vegetable oils
- White potatoes
- GMO foods often added
health benefits of paleolithic diet
- Reduced dietary sodium and sugar intake
- Weight loss
- Improved glucose tolerance
- Better blood pressure control
- Lower triglycerides
- Better appetite management
risks of paleo diet
- Absence of whole grains and legumes
- Absence of dairy products
- Nutrient deficiency - B vitamins, calcium, and vitamin D
- Associated cost of nutrition
- Constipation
- Altered gut flora
- Overconsumption of meat products
- Not sustainable for long term weight loss
Diet based on the concept of eating only uncooked, unprocessed foods
raw food diet
meal composition of raw food diet
No set rules, as long as it’s not cooked
Purported benefits of raw food diets include:
- Weight loss
- More consumption of fiber, vitamins and other nutrients
- Better cholesterol and blood sugar levels
- Better energy, vitality, and global health due to more “natural” food
- Reduced environmental impact
raw food diet emphasizes what type of foods with little to no intake of meats and dairy, and no processed foods
plant-based foods
besides foods, what does raw food diet discourage consuming?
supplements
for raw food diet, how should the food be prepared?
- can be blending, juicing, soaking, sprouting, and drying (up to 118 F/48 C)
- organic, unmodified, unpasteurized
3 types of raw food diets
- Raw Vegan - limits foods to purely plant-based and raw, uncooked/unprocessed choices
- Raw Vegetarian - excludes meat, fish, and poultry; allows raw dairy, raw eggs, and raw plant-based foods
- Raw Omnivore - allows raw dairy, raw eggs, raw plant-based foods, and intake of raw fish/poultry/meat if patient wishes
health benefits of raw food diet
- Increased fruit and vegetable intake
- Weight loss
- Lower CV disease risk and all-cause mortality
- Better blood pressure control
- Lower triglycerides and LDL
- Better appetite management
risks of raw food diet
- Risk of nutrient deficiencies
- Low in protein, calcium, iron, vitamin B12, vitamin D, iodine
- Cooking increases availability of some nutrients (beta-carotene, lycopene) - Risk of foodborne illness
- High workload required for food preparation/consumption
- Theory is generally contradicted by science/EBM
- Not sustainable for long-term weight loss
diet based on traditional cuisine of countries bordering the Mediterranean sea
mediterranean diet
Generally accepted as heart-healthy and a medically sound diet plan
mediterranean diet
Meal composition of mediterranean diet
30-35% fat, 15-20% protein, 50% carbs (approx.)
Purported benefits of Mediterranean diet include:
- Weight loss
- Prevention of cardiovascular disease and diabetes
- Lower risk of several cancers and neurologic diseases
- Healthier overall aging
mediterranean diet food choices emphasize on what types of foods?
plant-based
healthy (unsaturated) fats
benefits of mediterranean diet
- Reduced processed foods and saturated fat intake
- Weight loss
- Less risk of developing HTN
- Less risk of developing DM
- Prevention of cardiovascular disease (MI, CVA, PAD)
- Lower risk of several cancers
- Lower risk of some neurologic diseases
- Healthier overall aging
risks of mediterranean diets
- No emphasis on portion size or caloric intake
- Temptation to “partially adopt”
- Restaurant “Mediterranean” food doesn’t count
- Risk of nutrient deficiencies - Iron, calcium
Umbrella term describing an eating pattern where patients have periods of normal caloric intake mixed with periods of very restricted or no caloric intake
intermittent fasting
Purported benefits of intermittent fasting include:
- Weight loss
- Positive metabolic changes (reduced cholesterol, blood pressure, glucose)
- Improved glucose metabolism and stress resistance
- Decreased inflammation
types of intermittent fasting
- 5:2 diet
- 5 days a week - eat normally
- 2 days - Restrict intake to ~500-600 calories
- At least 1 normal day between the 2 fasting days - Time-restricted feeding
- Eat a standard amount of calories, but only within 8-12 hours
- Fast the rest of the day (may have calorie-free beverages)
- 12/12, 14/10, 16/8 - Alternate-day fasting
- Eat nothing one day (may have calorie-free beverages)
- Eat whatever you like the next day
- Modified alternate-day fasting - Allows 500 calories on restrictive days - Periodic fasting
- Abstain from food and caloric beverages for continuous days
physiology of intermittent fasting
- If our insulin levels go down, sugar/fat doesn’t go into our fat cells
- Essentially, we stop storing fat and start burning it if our insulin levels go down
benefits of intermittent fasting
- Effective for weight loss
- increase lifespan and improve tolerance to various metabolic stresses in the body
- Lowers inflammatory markers - Decreased rates and better outcomes with numerous disease processes
- Mitigates food allergies - Improvement in cognitive function and memory
- May have better long-term sustainability than other methods
risks of intermittent fasting
- Symptoms of fasting
- Rebound overeating
- Risk of nutrient deficiencies
- Doesn’t allow for regular eating throughout the day
who should avoid intermittent fasting
- Diabetics
- Those with eating disorders
- Active growth stage (children, adolescents)
- Pregnancy / breastfeeding
