Navigating Diets Flashcards
If a ______ deficit is not in place, then fat loss will not occur regardless of the method
Calorie
Negative effects of low-calorie dieting and rapid weight loss:
1. Increased risk of lean body mass
2. Decreased athletic performance
3. Lowered ability to recover from exercise
4. Increased hunger
5. Decreased food options
6. Difficulty in consuming sufficient amount of ________
Micronutrients
When a LED or VLED diet is used, great attention should be paid to the plan of ______ for the time period after the diet finishes or once weight goal is achieved.
Action
Potential negative impacts of extremely low-fat intakes:
1. Can limit inclusion of foods with positive health impacts
2. Can make the diet more difficult to adhere to due to food restrictions
3. May lead to decreases in sex hormones such as testosterone
4. Can lead to short-term increases in _________ levels in the blood
Triglyceride
Foods high in dietary fat tend to be more calorically dense, so limiting these foods or the portion size or these foods can help reduce total ______ intake
Calorie
Limiting fat intake will automatically limit amount of _________ foods that can be consumed, thus causing a decrease in calories
Hyperpalatable
Positive impacts of dietary fat:
1. Essential fatty acids must be obtained via the diet
2. Fat allows us to absorb fat-soluble vitamins
3. Cells walls contain fat
4. Fats are involved in _____ production
5. Helps avoid problems with low-fat diets
Hormone
When people adopt a low-carb diet, there can be unintentional increase in the _______ content of the diet
Protein
As higher protein intakes lead to greater satiety, this may lead to a decrease in _____ intake
Calorie
A low-carb diet is most likely a suboptimal approach for many competitive athletes, particularly in sports with considerable energy contribution from the ______ system
Anaerobic
______ is a natural metabolic state that occurs when the body starts producing ketones from fat, which can be used to generate energy in place of glucose
Ketosis
For lean, resistance training people in a _______ deficit, a protein target of 2.3-3.1 g/kg has been suggested
Caloric
A broad general recommendation would be to advise clients to consume 20-____ grams of protein in three to four meals across the day.
40
While it is well-recognized that high protein diets can be detrimental to those with existing ______ disorders, there is no strong evidence that they are dangerous for healthy individuals
Kidney
Plant foods such as fresh vegetables, fruit, grains, and nuts make up the basis of the diet in addition to liberal use of olive oil. Fish, poultry, and dairy like cheese and yogurt are included in moderate amounts while red meat consumption is low.
Mediterranean diet
