Chapter 6 Flashcards
the process of adopting long-term lifestyle modification to maintain a healthy body weight on the basis of a person’s age, sex and height
weight management
methods of weight management
eating a healthy diet
increasing physical activity levels
causes of weight gain
genetics
behavior
psychology
environment
medications
medical conditions
appetite hormones
dietary strategy that cycles between periods of fasting and eating.
intermittent fasting
two types of intermittent fasting
16/8 method
5:2 method
restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake.
intermittent fasting
In a review of studies, intermittent fasting was shown to cause
3-8% weight loss over 3-24 weeks
other benefits of intermittent fasting
anti-aging effects
increased insulin sensitivity
improved brain health
reduced inflammation
are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
Vegetarianism and Veganism
semi-vegetarian style of eating that encourages less meat and more plant-based foods. There are no specific rules or suggestions, making it an appealing option for people who are looking to cut back on animal products.
Flexitarian diet
examples of low-carb diets
Atkins diet
ketogenic (keto) diet
low-carb high-fat (LCHF) diet
Research suggests that low-carb diets may reduce risk factors for
heart disease
high cholesterol and blood pressure levels
restrict your carb intake, which encourages your body to use more fat as fuel. They can help you lose weight and offer many other benefits.
Low-carb diets
This advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.
Paleo diet
It’s based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasn’t evolved to process legumes, grains, and dairy.
Paleo diet
involves restricting your fat intake to 30% of your daily calories.
Low-fat diets
aim to limit fat consumption to under 10% of calories
Very or Ultra low-fat diets
restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients — protein and carbs.
Low-fat diets
contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets
based on foods that people in countries like Italy and Greece used to eat.
Mediterranean diet
emphasizes eating plenty of fruits, vegetables, fish, and healthy oils while restricting refined and highly processed foods. While it’s not a weight loss diet, studies show that it can promote weight loss and overall health.
Mediterranean diet
an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
Dietary Approach to Stop Hypertension (DASH) Diet
3 Simple Steps to lose weight
- Cut back on refined carbs
- Eat protein, fat, and vegetables
- Move your body
range of psychological conditions that cause unhealthy eating habits to develop. They might start with an obsession with food, body weight, or body shape.
Eating disorders
