Popular New Diets Flashcards
Types of intermittent fasting
5:2 fasting: fast 2 days (500-600 kcal) + 5 days no restriction
Alternate Day Modified Fasting: 500-600 kcal (<25% req) on fasting days, otherwise no restriction
Time-restricted feeding: windows of consumptions (4-8 hrs)
Alternate-day fasting: total fast every other day, otherwise no restriction
Claims of intermittent fasting
Results compared to continuous energy restriction for weight loss
Side effects of IER
Future questions
Claims: weight loss, lowered risk of disease, lifespan improvement, improve BP/heart health, easier compliance than other diets
IER Results vs CER: IER more effective than no treatment but no difference from CER for weight loss/maintenance and metabolic changes
- But maybe reduced WC, fat mass and insulin
- Adherence challenges found for IER vs CER –> eventual weight gain
Side effects: hunger, dizziness, irritability, headaches, concentration, sleep disturb, sleepiness, dehydration, constipation
Future questions: Diet quality? Long term effects on weight/health/psych? Metabolic change cause?
Veganism foods and nutrients excluded
Evidence in support
Excludes: animal derived foods (gelatin, whey, casein), eggs, honey and wine
Compared to USDA guidelines excludes: Ca, vit D, B12, omega-3s, iodine, protein (requires supplementation)
Evidence in support:
↓ BP, ↓ cholesterol, ↓ BMI compared to animal eaters/vegetarians, ↑ glycemic/lipid control in T2D, ↓ inflammation
May reduce weight more than vegetarianism/control
Veganism pros and cons
Pros: enviro sustainability, cost, fiber, sat/total fat, chronic disease treatment/prevention
Cons: social, adherence/restrictive
Paleo diet rationale and claims
Inclusions/exclusions + macro ratios
Rationale: 10,000 years ago industrial agriculture emerged but our genome has not changed since 2.6 million years so our diet does not match our genes
Claims: weight loss, ↓ diabetes, heart disease, cancer, etc due to less processed foods
Includes: meat, fish, eggs, fruits, veg, nuts, seeds, some oils
Excludes: processed foods/oils, added sugars, salt, grains, cereals, pseudocereals, dairy, legumes, alcohol 3+/week
Protein 30%, fat 40%, CHO 30%
Paleo diet data
Pros and cons
Compared to nordic dietary recommendations:
Greater short term weight loss/↓ WC, ↓ TG, similar ↓ cholesterol, LDL, CRP, BP but long term no significant difference compared with control diet
Pros: less processed foods, more F&V and no calorie counting
Cons: exclusion of dairy, grains and legumes (Ca, vit D, B vitamins), self-imposed restriction, social life, expensive, availability, adherence
Juice cleanses about and claims
Evidence and effects
About: exclusive consumption of fruit/veg juice days-weeks long
850-1200 kcal + ~19g protein
Claims: detox, weight loss, energy, intestinal bacteria support, recovery from overindulgence
Evidence: none, organs naturally detoxify waste and no proven benefits
- risks outweigh benefits
Metabolism effects: ↑ cortisol, promotes lipolysis
Juice cleanses pros and cons
Pros: short term weight loss
Cons: boring, constipation, diarrhea, bloating, nausea, insomnia, headache, dizziness, hair loss, $$$, adherence, stress, lack regulation
Nutrient concerns: protein, fat, fiber, Fe, B vit, vit D, folate, Ca, electrolytes
Not for diabetics, kidney, heart or liver conditions, pregnant/lactating, ED or taking meds (contraindications w/ grapefruit)
Efficacy of mobile apps for weight loss
Considerations
Apps: MyFitnessPal, Lose It!, FatSecret Calorie Counter, Smart Diet App
Comparable to controlled interventions but no data on how weight loss was executed
Considerations: self-monitoring/no guidance, diet quality ignored in apps, unvalidated food database use, goal only of calories, can cause obsessiveness
Implications of weight-centered interventions
Contributes to food and body preoccupation
Repeated cycles of weight loss/regain
Reduced self-esteem
ED and DE
weight stigmatization and discrimination
