Lecture 6 Flashcards
What is a fad diet?
Popular diet for short time without a standard dietary recommendation
Often unreasonable claims for fast weight loss or health improvements
What are some issues about fad diets?
Restrictive diet
Unrealistic goals
Costly
What is a ketogenic diet?
High fat, low carb diet
Promote burning ketones, rather than glucose for energy
What is the approximate meal composition for a keto diet?
75% fat
20% protein
5% carbs
What are ketones?
Alternative energy source when glucose is in short supply
Where are ketones made?
Liver from breakdown of fats
When we have a low carb diet, what do cells do to adapt?
Switch to ketosis
Usually happens over 2-4 days of eating 20-50g carbs per day
What are the hormone levels like during ketosis?
Low insulin levels
Normal glucagon
Normal epinephrine
These cause fat to be released from adipose tissue
How does fat travel to get converted into energy?
Travel through blood to liver to get converted into ketones, then the ketones travel to get picked up by cells and converted into acetyl-Co-A and enter the Krebs cycle
What is the function of insulin in relation to ketones?
Stops the body from having excess ketone production which can cause ketoacidosis
How does a keto diet reduce seizures?
Increase GABA
Reduced neuronal excitability and firing
Stabilized synaptic function
Due to ketoacidosis state
Who especially benefits from a keto diet for weight loss?
Type 2 diabetics
Lose 1-2 lbs a week
What are risks of a ketogenic diet?
Keto flu (brain fog)
High in saturated fats (increase LDL, which increase CVD)
Nutrient deficiency (Selenium, mg, ca, vit b and c)
Liver problems (fat metabolism)
Kidney problems (increase protein metabolism, kidney stones)
Constipation (low fiber)
Fuzzy thinking and mood swings (low carbs)
Not sustainable weight loss
What is a Paleolithic diet?
High fat, low carb but based on Paleolithic(Stone Age) diet
What is meal composition of a Paleolithic diet?
40% fat, 30% protein,30% carbs
What other habits is considered part of a paleo diet?
Drinking lots of water
Organic, non-gmo foods
Physical activity
What is the discordance hypothesis?
Eating like our prehistoric ancestors is aligned with out genetics
theory that chronic diseases come from the agriculture revolution/widespread farming causing a change of diet
What are the benefits of a paleo diet?
Reduce na and sugar intake
Weight loss
Improved glucose tolerance
Better BP control
Lower triglycerides
Better appetite management
What are the risks of paleo diet?
Absence of whole grains, legumes, and dairy products
Nutrient deficient(B vitamins, ca, vit D)
Associated cost of nutrition
Constipation(low fiber)
Altered gut flora (no insoluble fiber)
Too much meat
Not sustainable for long term weight loss
What is a raw food diet?
Eating only uncooked, unprocessed food
What methods are allowed to prepare food with a raw diet
Blending
Juicing
Soaking
Sprouting
Drying(up to 118F/48C)
What food choices does raw food diet emphasize?
Plant-based foods
Ideally organic, unmodified, unpasteurized
What are the 3 main types of raw food diets?
Raw vegan
Raw vegetarian
Raw omnivore
What are the benefits of a raw food diet?
Increased fruit, vegetable intake
Weight loss
Low CV disease risk and all-cause mortality
Better BP control
Lower triglycerides and LDL
Better appetite management(higher fiber)
What are the risks of a raw food diet?
Nutrient deficiencies(protein, ca, fe, b12, d, iodine)
Risk of food borne illness
Higher workload required for food prep/consumption
Theory contradicted by science/EBM
Not sustainable for long-term weight loss
What is a Mediterranean diet?
Diet based on traditional cuisine of countries bordering the Mediterranean sea
What is the meal composition of a Mediterranean diet?
30-35% fat 15-20% protein 50% carbs
Considered heart-healthy and medically sound diet
What are the food choices of a Mediterranean diet?
Plant-based foods
Healthy (unsaturated) fats
Seafood and nuts (omega-3)
Olive oil
Limit processed foods, sugary foods, red meat
What are the benefits of a Mediterranean diet?
Reduce processed foods and saturated fat inake
Weight loss
Less risk of developing HTN, DM
Prevention of CVD (MI, CVA, PAD)
Lower risk of cancer(Colorectal, prostate, breast, oropharyngeal)
Lower risk of neuro diseases(Alzheimers, Parkinson’s)
Healthier overall aging
Sustainable weight loss diet
What are the risks of a Mediterranean diet?
No emphasis on portion control
Temptation to “partially adopt”
Restaurant food doesn’t count
Nutrient deficiencies(Fe, ca)
What is an intermittent fasting diet?
Umbrella term describing an eating pattern where patients have periods of normal caloric intake mixed with periods of very restricted or no caloric intake
What are the types of IF?
5:2 diet (Eat normal for 5 days, 2 days with less cal, at least one normal day in between the 2 days)
Time-restricted feeding (12/12, 14/10, 16/8 timeframe)
Alternate-day fasting (eat nothing one day, then whatever the next)
Periodic fasting (abstain from calories for continuous days)
What is the physiology of IF?
During fasting periods, fat is broken down to FA and glycerol, then liver converts FA to ketones
Insulin levels go down causing sugar/fat to not enter our fat cells
Whats the general goal of IF?
Allowing insulin levels to go down far enough for long enough
What are the benefits of IF?
Effective weight loss
Calorie restriction shows to increase lifespan and improve tolerance to various metabolic stresses in the body
Decreased rates and better outcomes with disease processes
Improved cognitive function and memory
How does IF increase lifespan?
Promotes positive metabolic changes
Increases HGH levels → fat loss, muscle gain
Lower levels of inflammatory markers
Better physical function
What are risk of IF?
Symptoms of fasting
Rebound overeating
Risk of nutrient deficiencies
Not allowed regular eating throughout the day
