Fad Diets

Question 1

“goals” of popular and fad diets

Answer 1

1) immediate, dramatic, lasting weight loss
2) improved appearance & enhanced performance
3) health and wellness
4) broad spectrum disease cure and disease prevention
5) treatment for specific diseases

Question 2

signature characteristics of fad diets

Answer 2

*promise easy, dramatic results
*hyped by charismatic individuals, or adopted/promoted by celebrities
*based on un-proven, controversial, or misapplied scientific premises
*associated with/require proprietary products, supplements, special tests
*efficacy claims are anecdotal and/or testimonial; little or no hard evidence
*author has discovered the hitherto unknown (or covered up) EVIL food(s)

Question 3

categories of fad diets

Answer 3

1. very low carbohydrate (<10%) ketogenic diets
2. high protein (>20%) low carb or low fat diets
3. very low fat (<10%) high complex carb diets
4. clinically proven diets

Question 4

examples of very low carbohydrate (<10%) ketogenic diets

Answer 4

*keto
*atkins
*protein power
*stilman

Question 5

Atkins & Keto diets - description

Answer 5

*ketogenic weight loss diets
*very low carb, very high fat content

Question 6

Atkins & Keto diets - premise

Answer 6

*ketosis suppresses hunger and mobilizes fat for gluconeogenesis

Question 7

Atkins & Keto diets - pros

Answer 7

*very rapid initial weight loss (H2O)
*high fat intake enjoyable (at first)
*urine ketones monitor compliance

Question 8

Atkins & Keto diets - cons

Answer 8

*limited food selection -> boredom
*high saturated fat intake not heart healthy
*very rapid rebound weight gain

Question 9

examples of high protein (>20%), low carb or low fat diets

Answer 9

*Dukan
*South Beach
*zone
*paleo
*sugar busters

Question 10

paleolithic diet - description

Answer 10

*proports to emulate the ancestral hunter-gatherer diet humans consumed before the development of agriculture
*high protein, moderate fat, less carbs

Question 11

paleolithic diet - premise

Answer 11

*mismatch between (static) genetic evolution and appearance of foods from animal husbandry, agriculture, and food processing causes modern diseases

Question 12

paleolithic diet - pros

Answer 12

*proscribes refined sugars, highly processed foods, “junk” foods
*compatible with low carb, gluten-free, and lactose-free diets

Question 13

paleolithic diet - cons

Answer 13

*premise is not supported by recent anthropological and genomic data
*high intake of red meats and fats

Question 14

south beach diet - descriptions

Answer 14

*3 phase weight loss diet
*high protein, low glycemic index carbs

Question 15

south beach diet - premise

Answer 15

*insulin sensitivity is restored by eliminating high glycemic index carbohydrates

Question 16

south beach diet - pros

Answer 16

*rapid weight loss in phase I
*wide range of food selection
*easy to follow (unlimited/limit/avoid)
*recipes contributed by local chefs

Question 17

south beach diet - cons

Answer 17

*weight loss slows in phase II and III

Question 18

examples of very-low fat (<10%) high complex carbs diets

Answer 18

*ornish
*pritkin

Question 19

ornish diet - description

Answer 19

*anti-ASCVD; health promotion
*very low fat, low protein, plant based

Question 20

ornish diet - premise

Answer 20

*eliminating diet cholesterol & saturated fat lowers LDL -> reverse ASCVD

Question 21

ornish diet - pros

Answer 21

*exercise and stress reduction are an integral part of the program
*high fiber -> satiety -> weight loss

Question 22

ornish diet - cons

Answer 22

*requires very strong motivation
*vegetarian menus not for everyone

Question 23

blood type diet - description

Answer 23

*diet Rx based on ABO blood type
O: 40% protein, 40% carbs, 40% fats
A: 20% protein, 70% carbs, 10% fats

Question 24

blood type diet - premise

Answer 24

*ABO type is a genetic surrogate that identifies archetypical diets
*eating “wrong” foods causes ilness

Question 25

blood type diet - pros

Answer 25

*first diet to incorporate genetics *prescribes personalized diets *all diets (each blood type) eliminate processed foods

Question 26

blood type diet - cons

Answer 26

*ABO evolution postulate is incorrect *little evidence that ABO genes interact with diet to affect disease susceptibility, health, or metabolism

Question 27

characteristics of good diets

Answer 27

*balanced protein / carb / total fat: -decrease: high glycemic index carbs, saturated fat, and salt -increase fruits, veggies, grains, and monounsaturated fat *teach healthy food selection, preparation, and PORTION CONTROL *provide nutrient information, recipes, menus, peer support *include lifestyle modification (increase exercise, decrease alcohol, decrease stress *make limited, cautious claims *provide evidence of efficacy *don't cause rapid weight loss

Question 28

DASH diet - description

Answer 28

*designed to lower blood pressure (later: lower LDL and lose weight) *premise: HTN can be controlled by limiting sodium intake while increasing intake of K+, Ca++, Mg++ rich foods

Question 29

Mediterranean diet - description

Answer 29

*traditional cuisine of the countries surrounding the Mediterranean Sea

Question 30

Mediterranean diet - premise

Answer 30

*Mediterranean populations have low incidence of many chronic diseases *following these dietary patterns will confer similar health benefits

Question 31

Mediterranean diet - pros

Answer 31

*balanced macronutrient distribution *emphasis on fish, veggies, monounsaturated fat *wide variety of food styles / recipes *does not prohibit any food groups

Question 32

Mediterranean diet - cons

Answer 32

*fresh fish can be expensive *requires planning and increased prep time