Obesity and Eating Disorders - Reducing Obesity Flashcards
Q: What are some practical strategies to address overeating in the CNM Naturopathic Diet?
A:
Use smaller portions (e.g., eat from a side plate).
Start the day with a protein-based breakfast.
Include a palm-sized portion of protein with each meal.
Keep meals simple to avoid overeating due to flavor variety.
Leave 4+ hours between meals and consider fasting (e.g., 16:8).
Chew food thoroughly (30 times).
Practice mindful eating and turn off distractions.
Q: How can micronutrient deficiencies in obese individuals be addressed?
A: Focus on foods rich in essential nutrients like vitamin A, C, D, folate, iron, zinc, and calcium, as these are often insufficient despite excessive dietary intake.
Q: How does meal composition stimulate fat loss?
A:
Use low-GL foods with a balance of macronutrients.
Ensure breakfast includes protein and low-GL carbs.
Protein-rich meals increase postprandial thermogenesis.
Maintain a food diary and have regular contact with a practitioner.
Q: What should be considered when evaluating a client’s nutritional plan?
A:
Ensure the plan meets caloric needs without exceeding them.
Include all necessary vitamins, minerals, and macronutrients.
Promote a lifestyle change rather than a short-term diet.
Q: What are the biological adaptations triggered by caloric restriction?
A:
Decreased leptin levels increase hunger and reduce energy expenditure.
Pre-adipocyte proliferation increases fat storage capacity.
Changes in gut hormones regulate body weight and appetite, which can undermine long-term benefits.
Q: What is 5-HTP, and how does it support weight management?
A:
Dosage: 50–100 mg twice daily.
Functions: Increases satiety, promotes sleep via melatonin production, and has antioxidant effects.
Q: How does green tea contribute to fat loss?
A:
Dosage: 600–900 mg daily (~3–4 cups).
Function: EGCG in green tea stimulates thermogenesis and fat oxidation.
Q: What is the role of L-carnitine in weight management?
A:
Dosage: Up to 2000 mg daily.
Functions: Improves fat β-oxidation in mitochondria, enhances energy utilization, reduces leptin resistance, and decreases body fat.
Q: How does conjugated linoleic acid (CLA) aid weight loss?
A:
Dosage: Up to 3.4 g daily.
Functions: Enhances lipolysis, fatty acid oxidation, and improves leptin resistance in adipocytes and skeletal muscle.
Q: What behavioral strategies can support long-term dietary changes?
A:
Identify eating triggers and plan strategies to address them.
Replace old routines with new habits.
Reinforce changes with repetition (habit formation takes time).
Focus on health rather than appearance for motivation.
Measure progress with waist measurements and blood markers, not just scales.
Q: What are the key elements of a successful weight management plan?
A:
Address behavioral eating triggers.
Set realistic goals for exercise and activity.
Provide education, group support, and frequent practitioner contact.
Incorporate both qualitative (wellness feelings) and quantitative (blood markers) measures of progress.
