Hot Topic: Diet and Weight Loss Flashcards
What do higher protein diets mean
cutting carbs and/or fats to reduce energy while maintaining protein intake
What is one of the most studied weight loss diet types
higher protein diets
Why do high protein diets work better than other energy deficits
protein affects satiety (feeling full)
protein stimulates MPS
protein has a higher thermal effect of food
How to create a higher protein diet
- create 500-1000kcal energy deficit
- include whole grains and healthy fats
- maintain normal protein consumption
- eat high-quality protein foods
*eat foods, not supplements
What are some health benefits of higher protein diets
- lower waist circumference
- lower blood pressure
- higher HDL
- lower fasting insulin
- lower triglycerides
- maintenance of muscle mass
What does higher protein diets NOT impact
no adverse effects on bone or kidney function
What is the ketogenic diet
high fat low carb, used to stimulate ketosis
What is classical keto diet
<130g of carbs per day or <26% of caloric intake
What is modified Atkins diet (remember Atkins is a higher protein diet)
65% of caloric intake from fat, 30% from protein, and 6% from carbs
What is the very low-carb keto diet
<30g of carbs per day
People who are FOR keto diet say it reduces…
body weight
blood sugars
blood pressure
chronic pain
inflammation
medication use
People who are FOR keto diet say it improves…
lipid profile
energy
sleep
IBS symptoms
People who are AGAINST keto diet say…
increases risk of nutrient deficiency
induced liver problems
leads to constipation
leads to fuzzy thinking and mood swings
increased risk of NAFLD, CVD, T2D longterm
What are some pancreatic effects in humans as a result of the keto diet
decreased blood glucose
increased/decreased insulin resistance
decreased HbA1c
decreased glycemic variability
decreased anti-diabetic medications
What are some tissue effects in humans as a result of the keto diet
decreased weight
decreased lean and fat mass
What are some liver effects in humans as a result of the keto diet
increased hepatic inflammation
increased liver fat content
What are some kidney effects in humans as a result of the keto diet
decreased systolic and/or diastolic blood pressure
What are some blood vessel effects in humans as a result of the keto diet
decrease in total cholesterol
decreased LDL
increased HDL
decreased triglycerides
How to create a keto diet
- create a 500-1000kcal deficit
- include healthy fats and proteins
- get biggest bang for buck with proteins
- consider multivitamin
How long does it take to get into a ketogenic state, and how long does it take to get out of it
~3 days to get into it
one high carb meal to get out of it
What is intermittent fasting
short term fasting to reduce energy intake
What are the 3 main types of intermittent fasting
alternate day fasting
time-restricted fasting
whole-day fasting
What alternate day fasting
fasting every other day
What is time restricted fasting
fasting every day for 16-20 hours, feeding for 4-8 hours
What is whole day fasting
fasting for an entire day 1-2 times a week
What has been shown as a result of alternate and whole day fasting
reduced body weight
fat-free mass lost
improved health outcomes: cholesterol, TG, LDL
What is the Mediterranean diet
high in healthy fats and complex carbs, rich in nutrients and phytochemicals
What type of foods are consumed in the Mediterranean diet
bread, whole grains, pastas, veg and fruit, legumes, yogurt, cheese, nuts, fish, poultry, and eggs
What is the Mediterranean diet known for decreasing
CVD risk
On the pyramid of foods consumed in the Mediterranean diet, what is on the bottom of the pyramid (most consumed)
whole grains, breads, legumes, nuts, and seeds
What has its own section on the Mediterranean pyramid even though it is not a food group
olive oil
What is least consumed in the Mediterranean diet (top of the pyramid)
meats and sweets
Is the Mediterranean diet better than others?
in a systematic review, 3/5 found it more beneficial, 2/5 found it similar to others
What is the paleo diet
mimic the way cavemen ate in the stone ages
What type of foods are consumed in the paleo diet
veggies, fruits, lean meats, poultry, fish, eggs, tofu, nuts, and seeds
What can you NOT eat in the paleo diet
cereals, grains, legumes and dairy (think of things that did not exist in ancient diet)
What is a potential harm of the paleo diet
calcium deficiency
What is weight watchers/commercial weight loss programs
can eat certain foods per day for points
online or group format
What is good about commercial weight loss programs
better than individual control to promote weight loss
What is the downside of very restrictive diets
long term evidence and health outcomes are lacking in research
