Popular dietary models Flashcards
Describe 5 important benefits of fasting
BDNF - (Brain derived neurotrophic factor) which helps to regrow damaged nerve tissue - therefore potential to increase mental acuity and alertness. Reduces stress hormones.
Normalises blood pressure
Reduce heavy metal toxins
Lose visceral adipose tissue
Promotes healthy ageing
Improves glycaemic control
Reduces inflammation and oxidative stress
Enhances cognition and mood
Improves overall emotional and physical wellbeing
Improves blood lipid profiles
Describe five contraindications of fasting
Pregnancy and breastfeeding
Infants
Severe liver, heart or kidney disease
Emaciation
Eating disorders
Prescription/recreational drugs e.g. parkinsons
Adrenal exhaustion
Diabetes
ALL FASTS OVER 48 HOURS SHOULD BE SUPERVISED BY A NATUROPATH
Why can there be a healing crisis when fasting and how can it be resolved
You can become more susceptible to the cold - so take warm baths/keep warm
Take the fast on a relaxing day
Carry out a six week lead-in programme, especially for first time fast.
Increase water to flush away waste - could use an enema to help flush away waste
What is meant by the 16/8 method of fasting
Eat within an 8 hour window
Why are fruit and veg fasts preferable to water
contain essential nutrients and can be alkalising
Describe a cleanse and rebuild fast
Drink fruit juice in the morning (cleansing) and vegetable juice in the evening (building). Organic!
What general guidance would you give to a client about fasting
Do the pre phase so prepare well, and break well, possibly over 3 day period.
Slowly build up.
Work it into your lifestyle and ensure it’s appropriately timed
Choose the fast that works for your individual needs
Try and make it nutrient dense - don’t break the fast with bad food!
What is involved in a six week pre-fast and what are the benefits
Reduce the toxic load so the side effects of the fast aren’t so great.
Week 1: no alcohol
Week 2: no caffeine, no alcohol
Week 3: meat
Week 4: dairy
Week 5: wheat
Week 6: sugar
(Alex Claims Matt Downed Whisky Shots)
During this time increase alkalising fruit and veg and ensure adequate water intake
What are the core principles of an arabic diet - main food and in moderation foods
whole grains, veg, fruit, beans, herbs, teas
moderation: meat, fish, seafood, no alcohol
What are the core principles of an african diet - main food and in moderation foods
veg, fruit, leafy greens, yams, sweet spuds, beans, rice
Moderation: fish, seafood, meat, eggs
What are the core principles of an Asian diet - main food and in moderation foods
veg, fruits, beans, nuts, legumes, spices, teas, rice
moderation: fish, shellfish, meat, poultry, eggs
What are the core principles of a Mediteranean diet - main food and in moderation foods
abundance of plant food - fruit, veg, whole grain, nuts, legumes. Olive oil principal fat
Moderation: red meat, fish and poultry, wine
What are the health benefits of a mediterranean diet
less heart disease, cancer, diabetes
Greater longevity
List four ways in which food has gone wrong - the industrialisation of food
fertilisers and pesticides widespread
food additives and preservatives - profit over health
calories over nutritional quality
eating habits shifted to fast food
lack of awareness of nutrition
What are the consequences of the undustrialisation of food
pesticide toxicity
water pollution
soil depletion
antibiotic resistance
chronic health conditions
junk food
Blood type diet: what is it and what categories are foods divided into
Blood type determines your diet, supplements and personality because it is the key to your body’s entire immune system.
Food divided into 3 categories:
1. high beneficial (medicinal)
2. neutral
3. avoid (poison)
Blood type diet: what foods are recommended for blood type O
eat meat, poultry, seafood, certain fruit and veg. high protein low carb
Avoid wheat and most grains
Incorrect eating leads to increased risk of ulcers and inflammatory diseases
Blood type diet: what foods are recommended for blood type A
fruits, veg, beans, seafood. High carb low fat
Avoid meat, dairy wheat
Incorrect eating increases cancer and heart diease
Blood type diet: what foods are recommended for blood type B
DAIRY EATING OMNIVORES
meat, beans fruit veg, dairy
avoid chicken pork wheat
Incorrect eating leads to slow growing viruses that attack the nervous system
Blood type diet: what foods are recommended for blood type AB
seafood, dairy, fruits, veg
Eat less red meat
Much of the Blood type diet theory is based on LECTINS (proteins) found on the surface of certain foods. What is it believed that lectins do
different lectins target different blood groups.
Cause disruption in the body including agglutination of blood, liver cirrhosis and kidney failure.
What are lectins and where are they found?
carbohydrate binding proteins naturally occurring in plants and high amounts in raw legumes and grains.
Why can lectins be harmful and what minerals can they bind to
most pass through the GIT without being digested or absorbed. But some bind to GI cells inciting inflammation.
Some bind with minerals impeding absorption, particularly Ca, Fe, Zn, P
What methods can be used to reduce the lectin content of foods
they are water soluble so soaking, cooking with wet high heat methods reduces content.
Sprouting legumes and grains.
Ketogenic diet: what is the macronutrient ratio
75% fat
20% protein
5% carbs
Ketogenic diet: why is the macronutrient ratio important
reduction in carbs changes the body’s primary fuel source from glucose to fat, putting the body into ketosis.
What is the process of producing ketones (simply)
fat is converted to ketones in the liver.
They’re transported to body tissues to enter the mitochondria for generation of ATP
ketones can cross the BBB to provide an alternate source of energy for the brain
Ketogenic diet: List key foods that can be eaten and must be avoided
Eat: meat, fatty fish, eggs, butter, cheese, creams, buts and seeds, oils, avo, low carb veg (green veg, toms, peppers)
Avoid: foods from flour, grains, foods with sugar, starchy veg, lactose rich dairy products
List 5 benefits of a Ketogenic diet
EPILEPSY - ketones decrease neuronal excitability and are anti convulsant
NEUROLOGICAL DISEASE - eg alzheimer’s. It’s neuroprotective due to increased ATP and reduced ROS in nervous tissue; increased synthesis of PUFAs (helps stabilise cell membranes); influences neurotransmitter activity in neurons
CANCER - research mainly on brain tumours - changes the preferred energy source of some cancer cells
CVD - improved triglyceride levels, Increased HDL and LDL size - lower atherogenic potential
T2DM - improves glycaemic control and insulin sensitivity
WEIGHT LOSS - lack of glucose decreases insulin, reduces lipogenesis and increasing lipolysis
Appetite suppressant due to modification of ghrelin and leptin
What are the disadvantages of a ketogenic diet
tachycardia, dehydration, acidosis, hypoglycaemia, constipation, kidney stones, artiritis
Key vit and mineral deficiencies
(pollyphenols and phytonutrients)
Dyslipidaemia and elevated cholesterol (high fat intake)
long term viability
Atkins diet: summarise the diet, its purpose and drawbacks
low carb, unlimited protein and fat.
Weight loss
After initial weight loss, carbs gradually reintroduced to determine tolerance for maintaining ideal weight.
LIMITED in fibre, excess animal protein and fat which has health risks - heart disease and cancer
Paleo diet, summarise the foods included and excluded, its benefits and disadvantages
Hunter gatherer.
Excluded: legumes, grains, dairy, refined sugar, processed
Included: fruit, veg, nuts , seeds, meat, fish, plant oils
Benefits: excludes pro inflammatory foods and those which lack nutrients
Disadvantages: high animal protein intake. Lack of legumes and grains limits fibre and nutrient intake
SCD - specific carbohydrate diet
GAPS - Gut and psychology syndrome diet
What is their purpose
to support optimal health by:
- improving the health and integrity of the digestive tract
- promoting a symbiotic relationship with the internal bacteria
What is the theory behind the SCD and GAPS diets
they propose a causal link GIT disturbance and various neurological, autoimmune and allergic responses.
- people with neurological diseases frequently have GIT issues
- maldigestion of carbs may promote growth of pathogenic bacteria/yeast, leading to allergies/food intolerance
- vaccination, c section, antibiotics disrupt healthy gut
What are the three stages of the SCD and GAPS diets
They are strict elimination diets with 3 stages:
- Introduction. last up to a year depending on severity, very restrictive. All starchy carbs removed. Eat mainly bone broths, stews, probiotic foods.
- maintenance. 1.5 - 2 years includes veg, fermented foods, meat, fish, eggs, animal fats
- reintroduction. reintroduce other foods one at a time in small amounts to test for symptoms. Refined carbs still avoided.
What are the benefits and disadvantages of the GAPS and SCD diets
Encourages home cooked meals from fresh veg, fruits, meat, poultry, fish and no refined/processed foods
More research needed to show benefits.
VERY restrictive, difficult to follow
Cuts out many nutrient rich foods
Heavy on animal foods
