Hot Topic: Diet and Weight Loss

Question 1

What do higher protein diets mean

Answer 1

cutting carbs and/or fats to reduce energy while maintaining protein intake

Question 2

What is one of the most studied weight loss diet types

Answer 2

higher protein diets

Question 3

Why do high protein diets work better than other energy deficits

Answer 3

protein affects satiety (feeling full)
protein stimulates MPS
protein has a higher thermal effect of food

Question 4

How to create a higher protein diet

Answer 4

• create 500-1000kcal energy deficit
• include whole grains and healthy fats
• maintain normal protein consumption
• eat high-quality protein foods
  *eat foods, not supplements

Question 5

What are some health benefits of higher protein diets

Answer 5

• lower waist circumference
• lower blood pressure
• higher HDL
• lower fasting insulin
• lower triglycerides
• maintenance of muscle mass

Question 6

What does higher protein diets NOT impact

Answer 6

no adverse effects on bone or kidney function

Question 7

What is the ketogenic diet

Answer 7

high fat low carb, used to stimulate ketosis

Question 8

What is classical keto diet

Answer 8

<130g of carbs per day or <26% of caloric intake

Question 9

What is modified Atkins diet (remember Atkins is a higher protein diet)

Answer 9

65% of caloric intake from fat, 30% from protein, and 6% from carbs

Question 10

What is the very low-carb keto diet

Answer 10

<30g of carbs per day

Question 11

People who are FOR keto diet say it reduces…

Answer 11

body weight
blood sugars
blood pressure
chronic pain
inflammation
medication use

Question 12

People who are FOR keto diet say it improves…

Answer 12

lipid profile
energy
sleep
IBS symptoms

Question 13

People who are AGAINST keto diet say…

Answer 13

increases risk of nutrient deficiency
induced liver problems
leads to constipation
leads to fuzzy thinking and mood swings
increased risk of NAFLD, CVD, T2D longterm

Question 14

What are some pancreatic effects in humans as a result of the keto diet

Answer 14

decreased blood glucose
increased/decreased insulin resistance
decreased HbA1c
decreased glycemic variability
decreased anti-diabetic medications

Question 15

What are some tissue effects in humans as a result of the keto diet

Answer 15

decreased weight
decreased lean and fat mass

Question 16

What are some liver effects in humans as a result of the keto diet

Answer 16

increased hepatic inflammation
increased liver fat content

Question 17

What are some kidney effects in humans as a result of the keto diet

Answer 17

decreased systolic and/or diastolic blood pressure

Question 18

What are some blood vessel effects in humans as a result of the keto diet

Answer 18

decrease in total cholesterol
decreased LDL
increased HDL
decreased triglycerides

Question 19

How to create a keto diet

Answer 19

• create a 500-1000kcal deficit
• include healthy fats and proteins
• get biggest bang for buck with proteins
• consider multivitamin

Question 20

How long does it take to get into a ketogenic state, and how long does it take to get out of it

Answer 20

~3 days to get into it
one high carb meal to get out of it

Question 21

What is intermittent fasting

Answer 21

short term fasting to reduce energy intake

Question 22

What are the 3 main types of intermittent fasting

Answer 22

alternate day fasting
time-restricted fasting
whole-day fasting

Question 23

What alternate day fasting

Answer 23

fasting every other day

Question 24

What is time restricted fasting

Answer 24

fasting every day for 16-20 hours, feeding for 4-8 hours

Question 25

What is whole day fasting

Answer 25

fasting for an entire day 1-2 times a week

Question 26

What has been shown as a result of alternate and whole day fasting

Answer 26

reduced body weight fat-free mass lost improved health outcomes: cholesterol, TG, LDL

Question 27

What is the Mediterranean diet

Answer 27

high in healthy fats and complex carbs, rich in nutrients and phytochemicals

Question 28

What type of foods are consumed in the Mediterranean diet

Answer 28

bread, whole grains, pastas, veg and fruit, legumes, yogurt, cheese, nuts, fish, poultry, and eggs

Question 29

What is the Mediterranean diet known for decreasing

Answer 29

CVD risk

Question 30

On the pyramid of foods consumed in the Mediterranean diet, what is on the bottom of the pyramid (most consumed)

Answer 30

whole grains, breads, legumes, nuts, and seeds

Question 31

What has its own section on the Mediterranean pyramid even though it is not a food group

Answer 31

olive oil

Question 32

What is least consumed in the Mediterranean diet (top of the pyramid)

Answer 32

meats and sweets

Question 33

Is the Mediterranean diet better than others?

Answer 33

in a systematic review, 3/5 found it more beneficial, 2/5 found it similar to others

Question 34

What is the paleo diet

Answer 34

mimic the way cavemen ate in the stone ages

Question 35

What type of foods are consumed in the paleo diet

Answer 35

veggies, fruits, lean meats, poultry, fish, eggs, tofu, nuts, and seeds

Question 36

What can you NOT eat in the paleo diet

Answer 36

cereals, grains, legumes and dairy (think of things that did not exist in ancient diet)

Question 37

What is a potential harm of the paleo diet

Answer 37

calcium deficiency

Question 38

What is weight watchers/commercial weight loss programs

Answer 38

can eat certain foods per day for points online or group format

Question 39

What is good about commercial weight loss programs

Answer 39

better than individual control to promote weight loss

Question 40

What is the downside of very restrictive diets

Answer 40

long term evidence and health outcomes are lacking in research