Diets (1) Flashcards
keto diet!
high fat, low carb, moderate amount of protein diet meant to help with epilepsy and diabetes
goal: swap glucose calories for fats
- also shown to help with: cognition, memory, cancer, T2DM, autism, Alzheimer’s, psychiatric disorders
problems with keto diet!
- strongly conflicting research
- too many types of keto diets and they are done incorrectly
- can affect people differently
- keto flu when you cut our carbs quickly
- could consume too many saturated fats
evaluating popular diets
*Reduction of calories, not composition of diet, is key to weight loss
*People who diligently adhere to diets lose the most weight
*Beware of fad diet claims and hype
longevity diet !
low protein, low fat, plant-based diet if followed from 20 year-old, can increase life
expectancy by 20-30 years. You can always change
biological effects of intermittent fasting
increased: parasympathetic tone, insulin sensitivity, heart variability, cognition, synaptic plasticity, neurogenesis, autophagy
reduced: glucose/insulin/cholesterol total, resting heart rate, BP, inflammation
5 pillars of longevity diet
*Whole grains like corn, rice and
oats (complex carb)
*Greens.
*Tubers, including potatoes and
yams (complex carb)
*Nuts.
*Beans (complex carb)
what are ketones
- are metabolites that replace
glucose as the main fuel of the brain in
situations of glucose scarcity - are metabolized through
evolutionarily conserved pathways that
support bioenergetic homeostasis when carbs are in short supply
AMDR of keto diet!
Fats: 60-80%
Protein: 15-20%
Carbs: no more than 50 g (5%)
some keto friendly foods and foods to avoid
keto friendly: nuts, seeds, full fat dairy, yogurt, non starchy and fibrous vegetables, fatty oils, meats, eggs, fish, cottage cheese
Foods to avoid: bread, pasta, rice, starch vegetables like potatoes & corn, peas, beans, fruit high in sugar, wine, beer
Hypothesized mechanism for Keto diet for weight loss
(1) Reduction in appetite due to higher satiety effect of proteins, effects on appetite control hormones and to a possible direct appetite suppressant action of the ketone bodies
(2) Reduction in lipogenesis and increased lipolysis;
(3) Greater metabolic efficiency in consuming fats highlighted by the reduction in the resting respiratory quotient;
(4) Increased metabolic costs of gluconeogenesis and the thermic effect of proteins
ketoacidosis
ketones build up to a dangerous level in the body which can acidify the blood and is the leading cause of death for those with diabetes under 30
potential benefits of Keto diet
- improves microbiome & epigenome
- decreases risk for cancer, diabetes, cardiovascular disease
- promotes weight loss
DASH diet!
DASH= Dietary Approaches to Stop Hypertension
- a healthy-eating plan designed to help treat or prevent high blood pressure (hypertension).
- DASH diet includes foods that are rich in fiber, potassium, calcium and magnesium
Guidleines:
*Eat more vegetables and fruits.
*Swap refined grains for whole grains.
*Choose fat-free or low-fat dairy products.
*Choose lean protein sources like fish, poultry and beans
how to reduce sodium intake!
*Read the Nutrition Facts label
*Prepare your own meals
*Buy fresh meats, fruits, & vegetables
*Rinse canned foods containing sodium
(such as beans, tuna, and vegetables).
*Add spices to your food instead of salt
*Reduce portion size
unresolved questions on keto
- How does LDL cholesterol elevation with carbohydrate restriction affect
cardiovascular risk versus triglyceride elevation with fat restriction? - Are there susceptible populations or conditions for which a ketogenic diet
would be contraindicated? - Does chronic ketosis provide unique metabolic benefits, beyond those
obtained by a low-glycemic index, moderate-carbohydrate diet? - Does the reduction in blood glucose and insulin on a ketogenic diet
improve vascular health? - What is the effectiveness of a ketogenic diet for long-term weight loss and
behavioral change?
