Popular diets Flashcards
Describe Nutritionally balanced for weight loss
usually more than 1200 kcal since it’s harder to include all macro and micro nutrients in lower amount of calories
Describe Nutritionally unbalanced for weight loss
(800 - 1200 kcal) 1. low carbohydrate (high fat and/or protein) 2. low fat (high carbohydrate and/or protein)
all weight loss diets should be at least __, if not __, protein when we are consuming deficient calories
all weight loss diets should be at least moderate, if not high, protein when we are consuming deficient calories
Describe calorie dilute for weight loss
high fibre, low fat energy density is consumed e.g by having more salads, soups, higher water intake
Describe Fasting/semi-fasting diet for weight loss
VLCD - very low calorie diet (<600 - 800 kcal) “fasting” (<500 kcal)
Describe the formats of nutritionally balanced diets
Describe the formats of nutritionally unbalanced diets
Specific food item focus diets create weigh loss as you cannot stand eatign the same item-> starve and loose weight
Describe calorically dilute diets
These dits induce satiety just like high protein diets due to high fibre
Describe fastign based deits
Medical supervision required due to the need to control electrolyte balance
Used under very special conditions- eg to losse weigth to adress helath complications e..g diabets or before a surgery
Mostly just protein; have room just for a small amount of CHO and no fat
name old diets and classify them
Red Flags for Program and Product Claims
- Lose > 1 kg/wk without cutting calories or increasing physical activity
- Lose a lot of weight while eating a lot of high-calorie foods
- Weight loss will be permanent – it will stay off even after stopping
- OTC product blocks absorption of fat or calories-> true for ornistat only
- Lose > 1 - 2 kg/wk for over 4 wks-> we can loose weight rapidly in the first few days due to flycogen and CHO lost accompanied with water loss
- Product is worn or rubbed into the skin § Suitable for anyone to use
Problems wiht group exclusion diets
Can lead to nutrient deficiencies, depends on the severity of exclusions
Milk products exclusion
Nutrients excluded and consequences
Nutrients: Calcium, vit D, riboflavin, protein
Consequences: Bone pain, muscle weakness
Meat and alternatives exclusion
Nutrients excluded and consequences
Nutr: protein, fat, iron, zinc
Conseq: Hair loss, dry hair and skin, fatigue, anemia
Fruits and vegetables exclusion
Nutrients excluded and consequences
Nutr: Antioxidants, fiber, vitamins, minerals
Conseq: Constipation, bleeding gums
Grain products exclusion
Nutrients excluded and consequences
Nutr: Carbohydrates, B vitamins, fiber
Conseq: Constipation, lack of energy
Examples of High Fat/ Low Carbohydrate diets
Atkins, Protein powder, keto
Phiosophy/rationale of High Fat/ Low Carbohydrate diets
are they valid?
Create an environment in which I/G is decreased
Glucagon shifts body into fat burning mode
Blood sugar determines which of these hormones prevail
Blood sugar is regulated through food choices
All of this is true under circumstance of excess calories
No excess-> no fat deposition from the action of the insulin
Problems with atkins
- Not possible for vegetarians
- heaily animal based-> saturated fats
- High in saturated fats, CVD risk?
- Low in fiber, B vitamins
Potential beenfits of Atkins
§ Low in added sugars
§ May improve diet quality in some
§ Reduced calories in most
§ Reduced serum triglycerides due ot cutting down on CHO
What is the ratio of fat to cho to fat in keto diets?
4:1 (fat: CHO + pro)
What is the rationale of keto
§ Low carb – low insulin – burning fat
§ Suppression of appetite due to the effect of ketones-> easier to sustain over time
Problem of keto in kids?
- problem: need to provide sufficient energy to reach NB and protein to sustain growth
- hard to eat this much fat
- MCT is added in the form of oil; absorbed directed, not form chylomicrons, faster absorption-> used to generate keto acids faster
- used for energy faster
Less than _g CHO per day to induce ketosis
Less than 50 g CHO per day to induce ketosis
How does High FAT/LOW CHO compare to High CHO/LOW FAT
Similair weigth loss
Similair decrease in serum glucose
A bit higher decrease of serum insulin in high fat/low cho
Higer reduciton in high CHO diet
- build up of uric acid in short term in keto diet
How does hypocaloric (weight loss) diet (any weight loss diet) affect serum gluocse
decreases serum glucose level as it is being used up for energy production as we have more calories
Do high CHO/low Fat and high fat/low CHO diets have different efficacy in terms of fat loss
no, very small diference in overall weight loss
Is there the best diet for weigth loss?
No- the best one will be the one that is more sustainable
Low fat vs low fat
effect on: weight loss, genotype, baseline insulin secretion
. No significant difference in weight loss . No effect of genotype
. No effect of baseline insulin secretion
Short-term Side/Adverse Effects of Ketogenic Diets
days/weeks:
- Common (≅ 30%): Constipation, halitosis (bad breath), muscle cramps, headache, diarrhea, weakness, rash
- Irritability
- Insomnia
- Lower exercise tolerance- due to decreased glycogen stores
- Hyperuricemia
Long–term Side/Adverse Effects of Ketogenic Diets
§ Elevated serum LDL-C * when isocaloric, but typically no elevation of LDL as usually we are hypocaloric
§ Water soluble vitamin deficiency
§ Carnitine deficiency- carnitine is being used for transport of fatty acids-> gets used up
§ Renal stones
§ Acidosis & excess ketosis during illness- normally doesn’t occur
can occur if kidney problems are present or there’s insufficient watet intake
§ Optic neuropathy (thiamine (B1) deficiency)
Side effects In treatment of epilepsy in children usign keto diets
§ Growth inhibition
§ Lower bone density and growth
Philosophy/rationale of Low Fat/ High Carbohydrate diets
- CHD can be reversed through lifestyle changes
- Weight loss secondary effect
- All calories are NOT created equal
- Fat more readily converted to fat
• Lowfat/Highfibermealspromote“fullness”
- Eating less prolongs life
- Promises to INCREASE metabolism
What is the bases of ornish diet
Eat More Weigh Less
No meat
Low fat/ high carb
Ornish diet: potential harms and beenfits
Potential harms:
- Low in liposoluble vitamins, essential fatty acids
- May be high in sugar to compensate for palatability and volume of foods with reduced fat
- Potential for gaining weight (average menu 1800 kcal)
Potential benefits:
- May improve diet quality in some § Reduced calories in most
- Improved lipid profile & CVD risk
Moderate fat – Balanced diets bases
Volumetrics
- Based on principle of Energy Density, ED = kcal/g of food
- Eat larger portions while consuming fewer calories
Philosophy Rationale
Montignac
cannot mix CHO and Fat as insulin will be secreted resultign in the storage of fat
§ Hyperinsulinemia is the cause of obesity
§ Glycemic Index (GI) is tool to controlling insulin levels and maintaining healthy pancreas
“Good Carbohydrates”
- Low GI (less than 50)– limits fat storage
- Whole grain flour, brown rice, legumes, most fruit, fiber containing vegetables
“Bad Carbohydrates”
- High GI (more than 50)– increases insulin and favors storage
- Table sugar, white flour, white rice, corn, potatoes, carrots
CVD risks and high fat diets
CVD risks unknown with high fat diets
Which nutrients can we be deificent in if we follow strict diets?
Calcium, vitamin D, vitamin E, thiamin, zinc, iron
Adverse effects of severe dieting
- Gallstones formation
- Osteoporosis
- Weight cycling (yo-yo):
- Could favor weight regain
- Impact on eating behaviors: 30-50% have compulsive behaviors
- Devastating impact on self-esteem
Absolute Contraindications to VLCD
- malignant arrhythmias
- unstable angina
- protein wasting diseases (e.g. lupus, Cushing’s syndrome)
- major system failure (e.g. liver or renal failure)
- drug therapy causing protein wasting (steroids, antineoplastic agents)
- body weight at BMI < 27
- pregnancy or lactation
relative Contraindications to VLCD
§ congestive heart failure
§ drug therapy with potassium wasting diuretics, adrenergic stimulating agents
§ history of failure of compliance with medical regimens
§ body weight at BMI < 30
§ substance abuse
cautions against VLSD
§ angina or history of heart disease
§ presence of systemic disease
§ history of psychiatric or emotional disorder
§ chronic drug therapy (insulin, oral hypoglycemics, anti-inflammatory agents, psychotropic agents, etc.)
Intermittent fasting types
- 5:2: Fasting 2 days per week.
- Alternate-day fasting: Withheld energy intake on fasting days. No caloric restriction on other days.
- Modified fastng: 500-600 kcal/day on fasZng days (<͔ 25% of energy needs)
- Time-restricted fasting: Calories consumed within certain hours of the day, e.g. from 10 AM to 6 PM).
Is intermit-fasting better than caloric restriction
No differences in weight loss between IER and CER
- IER decreases waist circumference more
- No difference in TGs, HD, LDL and glucose
Pros and cons of intermittent fasting
- Pros: similar weight loss and weight maintenance to CER.
- Cons: compliance, hunger, dizziness, irritability, headaches and difficulties concentrating, difficulties sleeping and daytime sleepiness, dehydration and constipation.
Veganism: pros and cons
• Pros: sustainable for environment, low cost, + fiber, - sat fat and tot fat, health benefits for treatment and prevention of chronic diseases (ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity)
Cons: social, adherence/restrictive
Veganism: nutrient concerns
Nutrient concerns: iron, zinc, vitamin D and calcium, vitamin B12, omega-3 polyunsaturated fats, iodine and protein in certain populations.
What is excluded and included into paleo diet
- Included: meat (preferably grass-fed), fish (preferably wild), eggs, fruits & vegetables (whole/unprocessed), nuts & seeds (except peanuts), some oils (e.g. olive)
- Excluded: Processed foods, processed oils, added sugar, added salt, grains (including ancient), cereals and pseudocereals, dairy, beans, lentils, pulse/legumes, alcohol (more than 3 drinks/week)
Pros and cons of paleo diet
- Pros: eat less processed foods and more fruits and vegetables, no calorie count
- Cons: exclusion of dairy products, grains and legumes
- Nutrient concerns: low calcium intake, vitamin D
- Other concerns: self-imposing restriction, impacts on social life (travel, family, lifestyle), expensiveness, availability of paleo-type foods, adherence
What is the effect of juice cleanses on metabolism?
- ↑ cortisol levels
- Promotes lipolysis
