Popular Diets

Question 1

Characteristic types of weight loss diets

Answer 1

Nutritionally balanced (>1200 kcal)
- unrestricted kcal (liquid)
- restricted kcal (mix low kcal diet - more palatable or liquid)

Nutritionally unbalanced (800-1200 kcal) LCHF/P or LFHC/P
- altered macronutrient proportions or specific foods

Calorically dilute: high fiber, low fat

Fasting/semi-fasting VLCD (<500 kcal or <600-800 kcal)
- protein or protein/CHO mix to spare LBM? And go ketosis

Question 2

High/fat low CHO diet names:

Moderate/balanced fat diets:

Very low fat diets:

Food combining diet:

Answer 2

High/fat low CHO diet names: Carb addict’s, protein power and Atkins

Moderate/balanced fat diets: Weight watchers, Volumetrics

Very low fat diets: Ornish-eat more weigh less and Pritikin Principle

Food combining diet: Montignac

Question 3

Program/claim red flags

Answer 3

Lose >1kg/week without cutting kcal or increasing PA or lose > 1-2kg/week for over 4 weeks

Lose weight + eating high kcal foods

Permanent weight loss

OTC products blocking absorption

Products worn or rubbed on skin

Suitable for anyone

Question 4

Nutrients of concern and consequences of cutting out: milk products, meat/alternatives, F&V, and grain products

Answer 4

Milk: Ca, vit D, B2, protein —> bone pain, muscle weakness

Meat/alternatives: protein, iron, zinc —> hair loss, dry hair/skin, fatigue, anemia

F&V: antioxidants, fiber, vitamins and minerals —> constipation and bleeding gums

Grains: CHO, B vitamins and fiber —> constipation and lack of energy

Question 5

High fat/low CHO diet names, Atkins and rationale

Answer 5

High/fat low CHO diet names: Carb addict’s, protein power, Atkins and Keto diet (new-ish)

Rationale: chronic high insulin —> insulin resistance
Decrease I/G ratio to shift into fat burning mode - determined by blood sugar which can be regulated through food choice

Question 6

Atkins diet descriptions/phases, potential harms and benefits

Answer 6

Many versions over the years of Atkins: originally 60ish% fat
Atkins phase 1: veg, protein, healthy fats (nuts/seeds) and cheeses
Phase 2: add low sugar fruits, dairy, legumes and tomato
Phase 3: Add additional fruit, starchy veg and whole grains (50-80g CHO)
Phase 4: 80-100g CHO

Harms: high in saturated fats —> CVD risk?
Low in fiber and B vitamins

Benefits: low in added sugars, may improve diet quality, reduced kcal for most and reduced serum TAGs

Question 7

Keto diet description and rationale

Answer 7

1920 therapeutic diet for children with epilepsy
90% fat (60% from MCT) or 4:1 ratio fat:CHO/protein

Rationale: low carb —> low insulin —> promotes reliance on fat for energy and should cause suppression of appetite to sustain over time

6-12% CHO (<35-50g for ketosis), 60-70% fat, 20-30% protein
- No grains, fruits, starchy veg, or added sugars

Did not perform for weight loss compared to subcaloric mixed diet + significant water loss at first

Question 8

Keto diet side effects short and long term

Answer 8

No long term research on mortality or CVD risk (because not many people can stay on diet - intake increases over time)

Short term: constipation, halitosis, cramps, headache, diarrhea, weakness, rash, irritability, insomnia, lower exercise tolerance and hyperuricemia

Longer term: elevated LDL-C, water soluble vit def, carnitine deficiency (overuse of enzyme), renal stones, acidosis, optic neuropathy (B1 def)

Epileptic children: growth inhibition, lower bone density and growth