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Kin 146 > Hot Topic: Diet and Weight Loss > Flashcards

Hot Topic: Diet and Weight Loss Flashcards

1
Q

What do higher protein diets mean

A

cutting carbs and/or fats to reduce energy while maintaining protein intake

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2
Q

What is one of the most studied weight loss diet types

A

higher protein diets

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3
Q

Why do high protein diets work better than other energy deficits

A

protein affects satiety (feeling full)
protein stimulates MPS
protein has a higher thermal effect of food

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4
Q

How to create a higher protein diet

A
  • create 500-1000kcal energy deficit
  • include whole grains and healthy fats
  • maintain normal protein consumption
  • eat high-quality protein foods
    *eat foods, not supplements
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5
Q

What are some health benefits of higher protein diets

A
  • lower waist circumference
  • lower blood pressure
  • higher HDL
  • lower fasting insulin
  • lower triglycerides
  • maintenance of muscle mass
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6
Q

What does higher protein diets NOT impact

A

no adverse effects on bone or kidney function

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7
Q

What is the ketogenic diet

A

high fat low carb, used to stimulate ketosis

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8
Q

What is classical keto diet

A

<130g of carbs per day or <26% of caloric intake

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9
Q

What is modified Atkins diet (remember Atkins is a higher protein diet)

A

65% of caloric intake from fat, 30% from protein, and 6% from carbs

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10
Q

What is the very low-carb keto diet

A

<30g of carbs per day

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11
Q

People who are FOR keto diet say it reduces…

A

body weight
blood sugars
blood pressure
chronic pain
inflammation
medication use

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12
Q

People who are FOR keto diet say it improves…

A

lipid profile
energy
sleep
IBS symptoms

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13
Q

People who are AGAINST keto diet say…

A

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

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14
Q

What are some pancreatic effects in humans as a result of the keto diet

A

decreased blood glucose
increased/decreased insulin resistance
decreased HbA1c
decreased glycemic variability
decreased anti-diabetic medications

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15
Q

What are some tissue effects in humans as a result of the keto diet

A

decreased weight
decreased lean and fat mass

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16
Q

What are some liver effects in humans as a result of the keto diet

A

increased hepatic inflammation
increased liver fat content

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17
Q

What are some kidney effects in humans as a result of the keto diet

A

decreased systolic and/or diastolic blood pressure

18
Q

What are some blood vessel effects in humans as a result of the keto diet

A

decrease in total cholesterol
decreased LDL
increased HDL
decreased triglycerides

19
Q

How to create a keto diet

A
  • create a 500-1000kcal deficit
  • include healthy fats and proteins
  • get biggest bang for buck with proteins
  • consider multivitamin
20
Q

How long does it take to get into a ketogenic state, and how long does it take to get out of it

A

~3 days to get into it
one high carb meal to get out of it

21
Q

What is intermittent fasting

A

short term fasting to reduce energy intake

22
Q

What are the 3 main types of intermittent fasting

A

alternate day fasting
time-restricted fasting
whole-day fasting

23
Q

What alternate day fasting

A

fasting every other day

24
Q

What is time restricted fasting

A

fasting every day for 16-20 hours, feeding for 4-8 hours

25
Q

What is whole day fasting

A

fasting for an entire day 1-2 times a week

26
Q

What has been shown as a result of alternate and whole day fasting

A

reduced body weight
fat-free mass lost
improved health outcomes: cholesterol, TG, LDL

27
Q

What is the Mediterranean diet

A

high in healthy fats and complex carbs, rich in nutrients and phytochemicals

28
Q

What type of foods are consumed in the Mediterranean diet

A

bread, whole grains, pastas, veg and fruit, legumes, yogurt, cheese, nuts, fish, poultry, and eggs

29
Q

What is the Mediterranean diet known for decreasing

A

CVD risk

30
Q

On the pyramid of foods consumed in the Mediterranean diet, what is on the bottom of the pyramid (most consumed)

A

whole grains, breads, legumes, nuts, and seeds

31
Q

What has its own section on the Mediterranean pyramid even though it is not a food group

A

olive oil

32
Q

What is least consumed in the Mediterranean diet (top of the pyramid)

A

meats and sweets

33
Q

Is the Mediterranean diet better than others?

A

in a systematic review, 3/5 found it more beneficial, 2/5 found it similar to others

34
Q

What is the paleo diet

A

mimic the way cavemen ate in the stone ages

35
Q

What type of foods are consumed in the paleo diet

A

veggies, fruits, lean meats, poultry, fish, eggs, tofu, nuts, and seeds

36
Q

What can you NOT eat in the paleo diet

A

cereals, grains, legumes and dairy (think of things that did not exist in ancient diet)

37
Q

What is a potential harm of the paleo diet

A

calcium deficiency

38
Q

What is weight watchers/commercial weight loss programs

A

can eat certain foods per day for points
online or group format

39
Q

What is good about commercial weight loss programs

A

better than individual control to promote weight loss

40
Q

What is the downside of very restrictive diets

A

long term evidence and health outcomes are lacking in research

Kin 146 (8 decks)

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