Pg 67-76 Flashcards
(12 cards)
What are key factors that hinder weight loss?
Overeating, sedentary lifestyle, high blood sugar, chronic stress, poor sleep, underactive thyroid, and gut flora imbalances.
How does chronic stress impact weight loss?
It increases cortisol, which raises blood sugar and abdominal fat.
What are naturopathic strategies to reduce stress for weight loss?
Identify root causes, practice diaphragmatic breathing, balance blood sugar, use adaptogens/nervines, limit stimulants, ensure intake of magnesium, B-vitamins, and vitamin C, and take Epsom salt baths.
List 3 sleep hygiene tips that support weight loss.
Avoid caffeine/alcohol, go to bed before 11 p.m., and keep the room dark and cool.
What is Alternate Day Fasting (ADF) and its benefits?
Alternating normal eating with low-calorie/fasting days. Benefits: reduced fat, LDL, triglycerides, insulin, and increased fat burning.
What is Time-Restricted Feeding (TRF)?
Eating only within a specific time window daily (e.g., 16:8). Benefits include weight loss, improved insulin sensitivity, and reduced cardiometabolic risks.
What is the ketogenic diet and its key features?
High fat, moderate protein, very low carb (<50g/day); promotes ketone/fat metabolism. No calorie deficit required.
What are the therapeutic benefits of a ketogenic diet?
May help with type 2 diabetes, cardiovascular disease, Alzheimer’s, cancer, epilepsy, PCOS, Parkinson’s.
What is High-Intensity Interval Training (HIIT)?
Short bursts of intense exercise followed by rest. Increases metabolism through EPOC and reduces fat, BP, blood sugar, and heart rate.
Is there a single best diet for weight loss?
No. It must be individualized based on biochemical, psychological, and lifestyle factors.
What factors should be evaluated in a client’s weight loss plan?
Triggers, nutrient sufficiency, lifestyle focus, motivation, education/support, and exercise inclusion.
What are key naturopathic nutrition principles for weight loss?
Whole, organic, seasonal foods; food combining; avoid ultra-processed food; chew well; don’t drink with meals; max 3 meals/day.
