INTERMITTENT FASTING

Question 1

Surgery – Bariatric

Answer 1

Reduce size of stomach
* limit SI absorption
* short circuit > induce GLP1 much more
* accessible to those with obesity AND comorbidities

Question 2

Problems with bariatric surgery

Answer 2

1. Expensive
2. Some people too overweight to undergo anesthetic

Question 3

Medication

Answer 3

Good alternative to surgery
* side effects - nausea, vomiting

Question 4

Ad libitum

Answer 4

free access to food

Question 5

Simple method of calorie restriction

Answer 5

1. Estimate ave. energy intake per day
2. Decrease by some fixed amount

Question 6

Physical Activity (PA) can be…

Answer 6

controlled
* Intensity
* Duration
* BW
* Genes

Question 7

Resting energy expenditure (REE)

Answer 7

Keeps you alive (e.g. pump blood, brain function)

Question 8

Diet induced thermogenesis (DIT)

Answer 8

Energy you have to burn in order to digest food

Question 9

Which organ contributes the most to REE

Answer 9

Brain (19%) and Liver (18%)

Question 10

Traffic Light Diet Categories for CR

Answer 10

Red - eat rarely (e.g. desserts)
Yellow - eaten judiciously (e.g. bread)
Green - eat freely (e.g. veg)

Question 11

Very Low Energy Diets (VLED)

Answer 11

840 kJ per meal
* cost effective
* often in a bar or shake
* often for 12 weeks to a year

Question 12

Problems with VLED

Answer 12

• Not suitable for ages > 65 or < 18
• If no fat is consumed, bile will build up in gall bladder > gall stones

Question 13

How to combat problems with VLED

Answer 13

Take tablespoon of oil with meals
* eat cup of veg > fibre + keep microbiome happy

Question 14

Very Low Energy Diet - 2520 kJ per day

Answer 14

> 80% reduction in energy intake
* up to 2.5kg weight loss per week

Question 15

Ketogenic diet

Answer 15

0 carbs
* No insulin = lipolysis without restriction
* AA stimulate satiety signals

Question 16

Intermittent Fasting (IF)

Answer 16

Every other day fasting
* Fed day = 6 meals
* Hard to do without feeling nasueous

Question 17

5:2 diet

Answer 17

PER WEEK:
* 2x Fast day
* 5x Feast day

Question 18

Time-restricted Feeding (TRF)

Answer 18

Cannot consume food outside time period
* psuedo calorie restriction
* cannot eat full 3 meals during eating window

Question 19

Improvements based on duration of aerobic exercise per week

Answer 19

Weight loss (>300min)
Metabolic improvements (>150min)
Hopefully become more insulin sensitive

Question 20

Cardiometabolic benefits of exercise

Answer 20

1. Improved insulin sensitivity (esp right after)
2. Improve BP and endothelial function
3. Reduce inflammation

Question 21

Musculoskeletal benefits of exercise

Answer 21

1. Improved body comp
2. Increase calorie expenditure and metabolic rate
3. Improve bone health

Question 22

Type of exercise needed to reduce visceral fat (ranked)

Answer 22

1. Aerobic AND Resistance
2. Aerobic
3. Resistance (but growth of skeletal muscle)