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(C) Nutrition > Lecture 6: Fad Diets > Flashcards

Lecture 6: Fad Diets Flashcards

1
Q

What is a fad diet?

A

A diet that becomes popular for a SHORT TIME, not a standard dietary recommendation.

Does not imply the diet is bad but it is untested.

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2
Q

What are the dangers/risks of a fad diet?

A

Restrictive: may reduce intake of key nutrients or cause dehydration.

Unrealistic goals: Can cause discouragement and abandonment.

Costly: Predatory behavior

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3
Q

What is the keto/ketogenic diet?

A

High fat, low carb
Goal: Burning ketones for energy instead of glucose.

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4
Q

What is the usual meal composition of a keto diet?

A

75% fat
20% protein
0-5% carbs

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5
Q

What are the purported benefits of the keto diet?

A

Increased metabolism
Decreased hunger
Increased muscle mass
Improved BP and heart disease risk profile

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6
Q

What are ketones?

A

Alternative energy supply made by the liver by breaking down fats.

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7
Q

How are ketones broken down?

A

Ketosis by cells, but it is not their preferred method.

Need to reduce carb intake to less than 20g a day for half a week to cause cells to shift over.

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8
Q

How does eating a lot of fat help you burn fat?

A

Because of the formation of ketones and lack of glucose, the body shifts to reducing insulin while maintaining normal glucagon and NE levels.

Fat is released from adipose tissue, and our cells being in ketosis means they can break it down much more efficiently.

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9
Q

What is the role of insulin in a keto diet?

A

Insulin normally maintains how much ketosis we do. It prevents excess ketone breakdown, which is the infamous ketoacidosis.

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10
Q

What dairy and fruits can you still eat in keto?

A

Cheese (High fat, low lactose)

Berries (in small amounts)

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11
Q

What are the actual researched benefits of keto?

A

Reduced frequency of epileptic seizures in children.
Increased GABA due to lower blood pH stabilizes neuronal excitability.

Weight loss: for T2DM

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12
Q

What are the risks of keto?

A

Keto flu
High in saturated fats = higher LDL
Nutrient deficiencies
Liver problems
Kidney problems
Constipation
Fuzzy thinking/mood swings
Not sustainable for long-term weight loss.

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13
Q

What is the paleo diet?

A

Mimicking paleolithic era diet.
High fat, low carb

40% fat
30% protein
30% carbs

AKA more balanced than keto.

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14
Q

What are the purported benefits of paleo?

A

Improved BG and insulin sensitivity
Decreased hunger
Less processed food consumption
BP and Heart disease risk profile improvement

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15
Q

What are the expectations of someone in paleo?

A

Lean meats, fish, fruits, veggies, nuts and seeds.

Usually organic, non-GMO

Plentiful water drinking

Good levels of physical activity

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16
Q

What is the discordance hypothesis?

A

Modern advancements in farming outpaced the body’s ability to adapt to a new diet.

New diet lead to increase in chronic diseases in modern society.

Hence, paleo people are paleo because they believe the diet aligns better with our genetics.

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17
Q

What nuts and tubers should you not eat on paleo?

A

White potatoes

Peanuts

18
Q

What are the health benefits of paleo?

A

Reduced dietary sodium and sugar intake.

Weight loss

Improved BG tolerance.

Better BP control

Lower triglycerides

Better appetite management

19
Q

What are the health risks of paleo?

A

Absence of whole grains and legumes

Absence of dairy products

Nutrient deficiency (B, calcium, and D)

Associated cost of nutrition

Constipation

Altered gut flora

Overconsumption of meat products

Not sustainable for long-term weight loss.

20
Q

What is the raw food diet?

A

Eating raw food.

No specific composition of macronutrients, just need to be uncooked.

21
Q

What are the purported benefits of the raw food diet?

A

Weight loss
Lots of fiber and vitamins and nutrients
Better cholesterol and BG
Better energy and vitality.
Reduced environmental impact.

22
Q

What is the emphasis on food choice in raw food diet?

A

Plant-based foods.

Supplements are discouraged.

23
Q

What are the 3 main types of raw food diets?

A

Raw vegan: no animal products at all.

Raw vegetarian: raw dairy, raw eggs

Raw Omnivore: anything raw

24
Q

What oils are allowed in a raw food diet?

A

COLD PRESSED olive and coconut oils

25
Q

What are the health benefits of a raw food diet?

A

Increased fruit and veggie intake

Weight loss

Lower CV risk and all-cause mortality

Better BP control

Lower triglycerides and LDL

Better appetite management

26
Q

What are the health risks of the raw food diet?

A

Nutrient deficiencies (protein, calcium, iron, B12, D, iodine)

Food-borne illness

High workload to prepare food

Theory is generally not proven by science.

Not sustainable for long-term weight loss.

27
Q

What is the Mediterranean diet?

A

Diet based on countries near the sea.

Meal composition:
30-35% fat
15-20% protein
50% carbs

Accepted as heart-healthy and medically sound.

28
Q

What are the purported benefits of the mediterranean diet?

A

Weight Loss
Prevention of CVD and diabetes
Lower risk of several cancers and neurologic diseases
Healthier overall aging.

29
Q

What food choices does a medi diet emphasize?

A

Plant-based

Unsaturated fats (healthier)

30
Q

What is the primary source of fat in a mediterranean diet?

A

Olive oil

31
Q

What are the preferred fish in a medi diet?

A

Tuna
Salmon
Trout
Mackerel
Herring

AKA non-white fish

32
Q

What is used in place of salt for a medi diet?

A

Herbs and spices.

33
Q

What are health benefits of a medi diet?

A

Reduced processed food and saturated fat intake.
Weight loss (SUSTAINABLE FOR LONG TERM)
Less risk of HTN
Less risk of T2DM developing
Prevention of CVD
Lower risk of cancer (colorectal, prostate, breast, oropharyngeal)

Lower risk of neurologic diseases (Alzheimer’s, parkinsons)

Healthier overall aging

34
Q

What are the health risks of the medi diet?

A

No emphasis on caloric intake or size.

Temptation to only partially adopt it.

Restaurant medi food isn’t the same.

Iron or calcium deficiency.

35
Q

What is intermittent fasting?

A

Only eating in a fixed window of time with normal caloric intake.

Most common in pts < 34yo.

36
Q

What are the purported benefits of IM?

A

Weight loss
Positive metabolic changes
Improved glucose metabolism and stress resistance
Decreased inflammation

37
Q

What are the common types of IM?

A

5:2 diet (5 days normal. 2 days of only 500-600kcal) 1 day between the 2 fasting days.

Time-restricted (12/12, 14/10, 16/8 (most common))

Alternate day fasting (eat one day, fast one day or reduce to 500-600 kcal)

Periodic fasting (just not eating for days at a time)

38
Q

What is the physiology behind IM?

A

Insulin levels go down if we don’t snack.

No insulin = no sugar/fat entering cells and this forces our adipose tissue to release sugar.

39
Q

What are the health benefits of IM?

A

Effective for weight loss.
Increases lifespan and tolerance to metabolic stresses.
Decreased rate and better outcomes of various diseases.
Improved cognitive function and memory

May have better long-term sustainability than any other methods.

40
Q

What are the health risks of IM?

A

Symptoms of fasting

Rebound overeating

Nutrient deficiencies

No regular eating

41
Q

What individuals should NOT do IM?

A

Diabetics (insulin)

Eating disorders

Active growth stage (children and adolescents)

Pregnancy/Breastfeeding

(C) Nutrition (12 decks)

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