Diets
- People lose weight regardless of diet
- What we eat direct affects our body's regulation of weight
- Make dietary adjustments that you can maintian long term
Low Carbohydrate Diet
(Atkins, Keto, South Beach)
- Decreased total carbohydrate intake
- Goals are to burn fat for energy while avoiding feeling hungry
- CCK released in response to fats/proteins
Who is this diet good for?
- Those who have lost weight to prevent weight regain
- Those who have diabetes or pre-diabetes
- Can be helpful for:
- Seizures
- Alzheimer's
- Parkinson's
Low-Fat Diet
- Limit of total fat intake
- Previously recommended by the US Government
- AHA gave "Heart Healthy" label to low fat foods
- Producers substituted fats with highly processed and refined carbohydrates
- Increased inflammatory state
- Refined carbohydrate consumption
Who is this diet good for?
- Those with heart disease
- Those who want to lose weight
Plant Based Diets
(Vegan/Vegetarian/Flexitarian)
People who consume a plant based diet:
- Live longer
- Lower rates of obesity
How these diets work
- Lower caloric density
- Reach satiety sooner
- Less insulin exposure
Who is this diet good for?
- Those who snack/mindlessly eat
- Those with Pre-Diabetes/Diabetes
Low Glycemic Index Diet
Glycemic index (GI): a measure indicating the degree a food affects the rise in blood glucose levels
GI Value can be affected:
- Length of cooking
- Ripeness of food
- Acid content of the food
- How processed the food is
- Surface area of food molecules
Who is this diet good for?
- Those with Pre-Diabetes or Diabetes
- Those with high cholesterol
- For weight maintenance
Low FODMAP Diet
Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs)
- Temporary restrictive elimination diet
- After a period of time, some foods are reintroduced
Who is this diet good for?
- Irritable bowel syndrome (IBS)
- Functional gastrointestinal syndrome (FGS)
- Small intestinal bacterial overgrowth (SIBO)
- Some auto-immune disorders
- Inflammatory bowel disease
Very Low-Calorie Diet
- People consume less than 800 calories a day
- Only follow a VLCD with the supervision of a physician
- Only for a short time, such as a few weeks.
- No exercise/High protein intake - not enough calories for activity
Adverse effects of being on a VLCD
- Gallstones
- Dry mouth
- Fatigue
- Constipation
- Diarrhea
- Headache
- Dizziness
- Muscle cramps
- Hair loss
Who is this diet good for?
- Severe morbid obesity who must lose weight quickly:
- To qualify surgery
- For potential fertility treatment
- To help rapidly address a medical condition such as diabetes
- These diets are not a first-line option
Mediterranean Diet
More a way to eat than a diet
- Deemphasizes of:
- Red meat
- Sugar
- Saturated fat
- Encouragement of:
- Fruits
- Vegetables
- Whole grains
- Beans
- Nuts
- Legumes
- Olive oil
Who is this diet good for?
Those with:
- High blood pressure
- Coronary artery disease
- Diabetes
DASH Diet
Dietary Approaches to Stop Hypertension
Emphasizes:
- fruits
- veggies
- whole grains
- lean protein
- low-fat dairy
Limit:
- Sodium intake
- Saturated fats
- Added sugars
Who is this diet good for?
Those with:
- High blood pressure
- Coronary artery disease
- Diabetes
Intermittent Fasting
- Fed State
- Lasts up to 3 hrs after eating
- Energy comes from consumed food
- Post-absorptive (fasting) state
- Lasts 12 to 18 hrs after eating
- Insulin levels drop / Glucagon levels rise
- Energy comes from
- Glycogen in liver and skeletal muscle cells
- Keytone bodies made by the liver
Intermittent Fasting
- 5:2
- 16:8
- Don't eat 3 hrs before bed
Summary of Diets
- This is not all diets
- Value of Caloric Restriction
Make every dietary choice purposely as one you expect to sustain for life.