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The Art and Science of Low Carbohydrate Living Flashcards

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1
Q

What is insulin’s role in the body?

A

Insulin is a hormone that drives fat into storage and stimulates hunger.

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2
Q

Is there a connection between dietary saturated fat intake and heart disease risk?

A

Published scientific data shows no connection between dietary saturated fat intake and either saturated fat levels in the body or the long term risk of heart disease.

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3
Q

What is carbohydrate intolerance?

A

Carbohydrate intolerance is increasingly understood to be a manifestation of insulin resistance, associated with high blood triglycerides, high blood pressure, and type-2 diabetes.

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4
Q

How does carbohydrate intake affect saturated fat levels in the blood?

A

On average, the more carbohydrate you eat, the higher the content of saturated fats in your blood.

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5
Q

What is the definition of a low carbohydrate diet?

A

A low carbohydrate diet is defined by the level of carbohydrate intake below which an individual’s signs and symptoms of carbohydrate intolerance resolve.

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6
Q

What happens to the brain’s energy needs when ketone levels rise?

A

When beta-hydroxybutyrate (B-OHB) rises above 0.5 millimolar, the brain begins to derive a substantial portion of its energy needs from B-OHB, reducing the need for glucose.

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7
Q

What is nutritional ketosis?

A

Nutritional ketosis is a benign metabolic state that allows human metabolism to adapt to famine or major shifts in available dietary fuels.

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8
Q

What are the preferred dietary sources of energy for the body in a low carbohydrate diet?

A

The body prefers fat over protein as fuel, particularly mono-unsaturated and saturated fats.

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9
Q

What is gluconeogenesis?

A

Gluconeogenesis is the process through which the body produces glucose from non-carbohydrate sources like amino acids and glycerol.

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10
Q

What is the effect of high carbohydrate diets on kidney function?

A

High carbohydrate diets make the kidneys retain salt, while low carbohydrate intake increases sodium excretion.

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11
Q

What is the recommended protein intake for adults on a low carbohydrate diet?

A

Protein intake should be between 1.5 and 2.0 grams per kilogram of reference body weight.

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12
Q

True or False: The body can convert fructose to glucose efficiently.

A

False. The body cannot convert fructose to glucose efficiently.

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13
Q

What happens to excess glucose when glycogen stores are full?

A

Excess glucose is converted into fat through a process called lipogenesis.

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14
Q

Fill in the blank: Carbohydrate restriction to less than ______ grams per day leads to increased fat breakdown.

A

50

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15
Q

What are the three lessons learned from low carbohydrate nomadic cultures?

A
  • A well formulated low carbohydrate diet is moderate in protein and higher in fat
  • The type of fat eaten is important
  • The body’s metabolism of salt is different when adapted to a low carbohydrate diet
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16
Q

What is the relationship between salt intake and low carbohydrate diets?

A

Adequate sodium intake is vital as low carbohydrate diets can lead to increased sodium excretion.

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17
Q

What is the role of essential amino acids?

A

Essential amino acids must be supplied by the diet as they cannot be produced by the body in adequate amounts.

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18
Q

What does adaptation refer to in the context of low carbohydrate diets?

A

Adaptation refers to the process through which the body shifts to burning mostly fat for fuel instead of glucose.

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19
Q

How does carbohydrate intake affect weight loss maintenance?

A

If individuals transition back to a diet with too much carbohydrate after weight loss, they are likely to regain weight.

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20
Q

What can happen if sodium excretion is not replaced on a low carbohydrate diet?

A

Failure to replace sodium can lead to lightheadedness, fatigue, headache, and constipation.

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21
Q

What is the result of prolonged omega-3 deficiency?

A

Omega-3 deficiency can cause heart disease and impaired neurological development in subsequent generations.

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22
Q

What is the process called when the liver turns excess glucose into fat?

A

Lipogenesis

This process is a metabolic one-way street, as humans cannot convert fat back into glucose.

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23
Q

What is the maximum protein intake that has been shown to improve human protein synthesis?

A

1.5 gram/kg

This translates to approximately 100 grams per day for a 5’10” male.

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24
Q

At any given time, what is the predominant energy source in circulation for a healthy person?

A

Fat

Fat exchange in and out of storage is as dynamic and important as glucose.

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25
What are the two classes of essential fatty acids that must be consumed from dietary sources?
Omega-3 and Omega-6 ## Footnote These fatty acids serve various structural and signaling functions in the body.
26
Where is fat located that is associated with a greater risk of diabetes and heart disease?
Centrally, particularly within the abdominal cavity ## Footnote Fat distribution plays a significant role in health risks.
27
What is a simple measurement that can provide better health risk information than total body fat determination?
Waist circumference ## Footnote This measurement can indicate health risk effectively.
28
How long could a hypothetical 5'6", 132 pound woman with 25% body fat survive without food?
Approximately 62 days ## Footnote This is based on her fat reserves and daily caloric expenditure.
29
What is the preferred fuel for skeletal muscles at rest?
Fat ## Footnote Muscles use glucose primarily when insulin levels are high.
30
What is the Cori cycle?
A cycle where lactate is converted back to glucose in the liver and sent back to muscles ## Footnote This process plays a role in energy production during exercise.
31
What percentage of adults in the U.S. are estimated to be insulin resistant?
1 in 4 adults ## Footnote This prevalence highlights the importance of addressing insulin resistance.
32
What dietary approach has been shown to improve insulin sensitivity?
Well-formulated low carbohydrate diets ## Footnote Insulin sensitivity improvements can persist even after weight loss has ceased.
33
What hormone inhibits lipolysis and stimulates fat storage?
Insulin ## Footnote Insulin levels rise after carbohydrate consumption, affecting fat metabolism.
34
What is the effect of keto-adaptation on how our bodies respond to saturated fats?
Saturated fats are rapidly burned for fuel ## Footnote This contrasts with higher carbohydrate diets where saturated fats accumulate.
35
What does POA stand for in the context of lipogenesis?
Palmitoleic Acid ## Footnote POA levels can indicate metabolic processes related to carbohydrate and fat metabolism.
36
What occurs when there is a failure to maintain adequate blood glucose levels?
Physiological responses trigger to maintain glucose levels ## Footnote This is crucial for brain function.
37
What is the relationship between carbohydrate intolerance and insulin resistance?
Carbohydrate intolerance can lead to insulin resistance ## Footnote This manifests as a diversion of dietary carbohydrates to fat production.
38
What happens to uric acid levels during the first week of carbohydrate restriction?
They sharply rise ## Footnote This is due to competition for renal tubular excretion between ketones and uric acid.
39
Fill in the blank: Insulin resistance, metabolic syndrome, and type 2 diabetes are all manifestations of _______.
Carbohydrate intolerance ## Footnote This indicates a metabolic challenge with carbohydrate consumption.
40
What is a predictable change in serum chemistry during carbohydrate restriction?
A sharp rise in uric acid concentration in the first week or two ## Footnote This rise is due to competition between circulating ketones and uric acid for renal tubular excretion.
41
What happens to uric acid levels after the initial rise during carbohydrate restriction?
Levels fall back to or below pre-diet levels within 4-6 weeks ## Footnote This occurs even if dietary carbohydrate restriction and ketonemia continue.
42
What should a patient with a history of gout avoid?
Frequent cycling in and out of carbohydrate restriction ## Footnote This means avoiding 'going on and off the diet'.
43
What anomaly can occur with major weight loss in clinical testing?
A transient rise in serum total and LDL cholesterol ## Footnote This occurs due to the release of cholesterol stored in adipose tissue after significant weight loss.
44
How much cholesterol can be released into serum during major weight loss?
100-200 mg per day for someone losing 2 pounds of adipose tissue per week ## Footnote This cholesterol rise appears in the LDL fraction.
45
What should you do if you experience a rise in serum LDL cholesterol after significant weight loss?
Do not panic; it's a sign your body is dumping previously accumulated cholesterol ## Footnote This situation typically lasts only a month or two.
46
What benefit does dietary fat provide during major weight loss?
It protects your gallbladder from gallstones ## Footnote This is an important consideration during weight loss.
47
How is insulin resistance defined?
A diminished response to a given concentration of insulin.
48
What tool did Reaven view the metabolic syndrome as?
A diagnostic tool to identify people at increased cardiovascular disease risk ## Footnote This is based on the presence of specific criteria.
49
What should be avoided in the treatment of syndrome X according to Reaven?
Low fat/high carbohydrate diets ## Footnote Few took heed of his warnings amidst strong advocacy for fat restriction.
50
What characterizes carbohydrate intolerance?
An exaggerated glucose and insulin response to a given amount of carbohydrate ingested.
51
What is a common form of food intolerance?
Abnormal responses to lactose and gluten ingestion ## Footnote Symptoms improve when the offending substances are restricted in the diet.
52
What does carbohydrate intolerance imply about inflammatory response?
There is likely an aberrant inflammatory response to carbohydrate intake.
53
What is the effect of consuming too much carbohydrate on someone with insulin resistance?
It is like metabolic kryptonite.
54
What is the common outcome for individuals who diet to lose weight?
They do not reach their desired goal weight and tend to regain some weight within a year.
55
What is the risk of eating more than 100 grams of carbohydrates per day for someone in ketosis?
They are 'flirting' with losing benefits of the keto-adapted state.
56
Why should protein intake be moderated on a low carbohydrate diet?
It has a modest insulin stimulating effect that reduces ketone production.
57
What is the recommended daily protein intake on a low carbohydrate diet?
Between 1.5 and 2.5 grams per kg of reference weight ## Footnote This typically translates to 15% to 25% of daily energy intake from protein.
58
What does a low carbohydrate diet do for insulin resistance or diabetes?
It does not cure it but effectively puts it in remission.
59
What happens if you exceed your carbohydrate tolerance?
Previous signs and symptoms may return with a vengeance.
60
What is a safer alternative to adding carbohydrates back into the diet?
Adding more fat into your diet.
61
What is the problem with most prepared mayonnaise and dressings for a high fat diet?
They are high in polyunsaturated fat from cheap oils.
62
What type of oil is considered too expensive by most manufacturers?
Olive oil.
63
What should be honored according to the 'Schwatka Imperative'?
The adaptation process to a diet of reindeer meat.
64
What happens to perceived lag in intensity and stamina after 2-3 weeks on a low carbohydrate diet?
Most of it is eliminated.
65
What is essential for weight maintenance on a low carbohydrate diet?
All fat needs to come from your diet.
66
What is the consequence of fearing fat in a low carbohydrate maintenance plan?
You can't successfully maintain low carb.
67
What is necessary for people with carbohydrate intolerance regarding energy sources?
Their best (and safest) long-term energy source is dietary fat.
68
What is the dietary recommendation for omega-3 intake?
Three fish meals per week or a gram of supplemental fish oil daily.
69
What happens to sodium handling in the body on a low carb diet?
The kidneys secrete sodium aggressively.
70
What is necessary for individuals eating less than 60 grams of carbohydrate per day?
They need to purposefully add 2-3 grams of sodium to their daily intake.
71
What should you not trust regarding mental health?
The bathroom scale.
72
How much does body weight typically fluctuate due to fluid balance?
Within a 4-pound-wide grey zone.
73
What is the average weight loss for individuals exercising regularly, according to studies?
7 pounds instead of 10 pounds.
74
What can cause muscle soreness after exercise?
Overuse, dehydration, and mineral inadequacies.
75
What does low serum potassium indicate?
It is not uncommon in people with frequent cramps.
76
What happens to positive changes after adapting to a low carbohydrate diet?
They become positively reinforcing.

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