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
Individuals that are _____ or vegetarian may struggle to eat optimal amounts of protein, especially if goals are to maintain or increase muscle mass
Vegan
For vegans, when it comes to maximizing the _______ response to feeding, one may consider increasing protein doses, supplementing with aminos such as leucine, or using a combination of plant-based sources in a meal
Anabolic
For vegans, it is advisable to supplement vitamin ___ and EPA + ____ with fats extracted from microalgae
B12, DHA
Dairy is a common source of calcium, but a good source vegans can obtain it from are ________
Leafy green vegetables
For _______ iron, the Institute of Medicine recommends an intake of ____ times that of non-vegetarian to maintain adequate iron status
Non-heme, 1.8
It is reasonable to assume that any fat loss benefit from a ______ diet is due to decreased caloric intake, through decreased consumption of hyperpalatable foods and increases in protein and vegetable intake
Paleo
The term used to describe a collection of proteins found in grains
Gluten
Wheat, barley, and rye are some examples of _____-containing grains
Gluten
A diet originally developed to help people lower blood pressure without medication
DASH diet
Fasts of longer than 24 hours or more than ___ days should be done under supervision if a physician/ doctor
3
Large calorie deficit created on one day and ad libitum dieting allowed on the next
Alternate day fasting
On the 5:2 diet there is 2 fasting days; 5 feeding days per week. On fasting days a max of 500 kcal allowed for women, and ____ kcal allowed for men
600
A term describing an eating approach where there are specific eating and fasting windows across the day (16:8 for example)
Time-restricted feeding
For body ______, calorie intake and macronutrient intakes will be the main drivers of change
Composition
A fixation on only eating healthy food
Orthorexia
An extremely low intake of ____ on a consistent basis, may increase the risk of low testosterone
Fat
High consumption of processed meat products has been associated most strongly with _______
Colon cancer
