Fad Diets- Exam 1 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 that often makes unreasonable claims for fast weight loss or health improvements
fad diet
Why do we care about fad diets?
Restrictive - may omit key nutrients or lead to dehydration
Unrealistic Goals - may promise dramatic short-term results
Costly - may prey on patients who are not able to afford the materials advertised as key to someone’s branded diet
_____ high-fat, low-carb diet intended to promote burning ketones, rather than glucose, for energy
Keto diet
75% fat, 20% protein, 5% carbs (approximate)
What diet
Keto diet
______ Alternative energy source, made when glucose is in short supply
Made in the liver from fat breakdown
Ketones
Shift from using glucose to breaking down fat usually happens over ____ days of eating ????
2-4
less than 20-50 g of carbs per day
____ are formed when there is inadequate sugar or glucose to supply the body’s fuel needs
Ketones
_____ in particular, helps stop the body from progressing to excessive ketone production and subsequent ketoacidosis
Insulin
During ketosis, What is happening in the body?
lower insulin levels, normal glucagon and epinephrine levels causes fat to be released from adipose cells.
Fat travels through blood to reach liver where it is converted to ketones
What is the production of ketones regulated by?
a balance of insulin, glucagon, and other hormones
The presence of other macros (proteins, carbs) helps ensure that some ____ is still released
insulin
What can you eat on a Keto diet?
all the fats
any type of meat
all the NON-starchy vegtables
small amounts of berries
cheese
What do you need to avoid eating on a keto diet?
Grains
Fiber
Legumes
Sugar
Fruits: (except small amounts of berries)
Starchy vegetables
Dairy: (except cheese)
What are some health benefits of a keto diet?
Reduce frequency of epileptic seizures in children
Weight loss for DM pts (1-2 pounds per week)
What are some risks with the keto diet?
Keto Flu
high in saturated fat
nutrient deficient
liver and kidney problems
constipation
fuzzy thinking and mood swings
NOT sustainable for long term weight loss
What nutrients are you likely to be deficient in if you follow the keto diet?
Selenium, magnesium, calcium, several vitamins (B and C)
40% fat, 30% protein,30% carbs (approximate)
What fad diet?
Paleolithic diet
_____ high-fat, low-carb diet based on eating foods similar to what humans would have eaten during the _____
Paleolithic Diet
What is the general guideline for patients following the paleo diet?
only things found in nature, no dairy, no salt, sugar, peanuts, white potatoes, processed foods, all grains, legumes
The reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices is called the ______
discordance hypothesis
What are some benefits of the paleo diet?
Reduced dietary sodium and sugar intake
Weight loss: Average 5-10 lbs in first 4 weeks. May see more in first few weeks (usually water/fluid)
Improved glucose tolerance
Better blood pressure control
Lower triglycerides
Better appetite management
What are some risks of the paleo diet?
absent of fiber, vitamins, calcium and protein due to diet choices
risk for vit B, calcium and vit D
increased cost
constipation due to low fiber
altered gut flora
overconsumption of meat products
NOT sustainable for long term weight loss
What are the rules with the raw food diet?
only uncooked, unprocessed foods
blending, juicing, soaking, sprouting, drying (up to 118o F/48 C)
plant-based foods with little to no intake of meats and dairy, and no processed foods
Types of raw food diet: ____ limits foods to purely plant-based (no animal products) and raw, uncooked/unprocessed choices
raw vegan
Types of raw food diet _____ - excludes meat, fish, and poultry; allows raw dairy, raw eggs, and raw plant-based foods
Raw Vegetarian
Types of raw food diet: _____ allows raw dairy, raw eggs, raw plant-based foods, and intake of raw fish/poultry/meat if patient wishes
Raw omnivore
What are some health benefits of the raw food diet?
increased fruit and vegetable intake
weight loss
lower CV disease
better BP control
lower triglycerides and LDL
Better appetite management
What are some health risks of the raw food diet?
risk of nutrient deficiencies
food borne illnesses
high workload to prep food
theory is contraindicated by science/EBM
NOT sustainable for long- term weight loss
What nutrient deficiency are you most at risk for with the raw food diet?
protein, calcium, iron, vitamin B12, vitamin D, iodine
30-35% fat, 15-20% protein, 50% carbs (approx.)
What diet?
Mediterranean diet
Med diet is accepted as _____ and medically sound diet plan
heart healthy
Med diet prefers _____ fish over ____ fish
tuna, salmon, trout etc (colorful fish)
white fish: cod, flounder, tilapia
_____ diet is sustainable in the long term
med diet
What are some risks with the med diet?
no emphasis on portion size or caloric intake
temptation to partially adopt
the med diet puts you at higher risk for what nutritional deficiencies?
iron and calcium
What is the 5:2 intermittent fasting?
5 days a week eat normal
2 days a week only eat 500-600 calories
must have 1 normal day between the 2 fasting days
What is the physiology of intermittent fasting?
allow the insulin levels to go down far enough, for long enough
stop storing fat and start burning it if our insulin levels go down
If our insulin levels go down, sugar/fat doesn’t go into our fat cells
Intermittent fasting as shown to _____ levels of inflammatory markers and mitigates immediate hypersensitivity with _____
Lower
food allergies
What are some individuals who should not participate in intermittent fasting?
Diabetics
Those with eating disorders
Active growth stage (children, adolescents)
Pregnancy / breastfeeding
healing from a major surgery
