Lecture 6 Flashcards by Billie Roberts

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

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What are some issues about fad diets?

Restrictive diet
Unrealistic goals
Costly

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What is a ketogenic diet?

High fat, low carb diet
Promote burning ketones, rather than glucose for energy

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What is the approximate meal composition for a keto diet?

75% fat
20% protein
5% carbs

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What are ketones?

Alternative energy source when glucose is in short supply

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Where are ketones made?

Liver from breakdown of fats

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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

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What are the hormone levels like during ketosis?

Low insulin levels
Normal glucagon
Normal epinephrine

These cause fat to be released from adipose tissue

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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

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What is the function of insulin in relation to ketones?

Stops the body from having excess ketone production which can cause ketoacidosis

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How does a keto diet reduce seizures?

Increase GABA
Reduced neuronal excitability and firing
Stabilized synaptic function

Due to ketoacidosis state

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Who especially benefits from a keto diet for weight loss?

Type 2 diabetics
Lose 1-2 lbs a week

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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

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What is a Paleolithic diet?

High fat, low carb but based on Paleolithic(Stone Age) diet

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What is meal composition of a Paleolithic diet?

40% fat, 30% protein,30% carbs

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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