Podcast
Questions and Answers
The Paleo diet allows for the consumption of whole grains.
The Paleo diet allows for the consumption of whole grains.
False
According to the Atkins diet, you should limit your carb intake to under $20$ grams per day during the "Induction" phase, which lasts for two weeks.
According to the Atkins diet, you should limit your carb intake to under $20$ grams per day during the "Induction" phase, which lasts for two weeks.
True
The Eco-Atkins diet is a vegan version of the Atkins diet.
The Eco-Atkins diet is a vegan version of the Atkins diet.
True
On a Cyclical Ketogenic Diet, you should consume a high-carb diet for 1-2 days every week.
On a Cyclical Ketogenic Diet, you should consume a high-carb diet for 1-2 days every week.
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The Paleo diet focuses on limiting the intake of saturated fats, prioritizing primarily unsaturated fats.
The Paleo diet focuses on limiting the intake of saturated fats, prioritizing primarily unsaturated fats.
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A typical low-carb diet emphasizes the consumption of grains and high-sugar junk foods.
A typical low-carb diet emphasizes the consumption of grains and high-sugar junk foods.
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The ketogenic diet was originally developed to treat drug-resistant epilepsy in adults.
The ketogenic diet was originally developed to treat drug-resistant epilepsy in adults.
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Low-carb diets have gained mainstream acceptance despite being controversial in the past.
Low-carb diets have gained mainstream acceptance despite being controversial in the past.
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The standard ketogenic diet consists of 75% fat, 20% protein, and 5% carbohydrates.
The standard ketogenic diet consists of 75% fat, 20% protein, and 5% carbohydrates.
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The recommended daily carb intake for fast weight loss is typically over 100 grams.
The recommended daily carb intake for fast weight loss is typically over 100 grams.
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Study Notes
Obesity
- Presentation by Dr. Fatma Naser
Diet Types
- Low-Carb Diets
- A Typical Low-Carb Diet
- Ketogenic Diet
- Low-Carb, High-Fat (LCHF)
- Paleo diet
- The Atkins Diet
- Eco-Atkins
- Zero-Carb
- Mediterranean diet
- Carnivore Diet
- DASH Diet
- Nordic diet
- Anti-Inflammatory Diet
- Intermittent Fasting
- MIND Diet
Low-Carb Diets
- Popular for decades, recently gained mainstream acceptance
- Tend to cause more weight loss than low-fat diets, at least initially
- Improve health markers (blood triglycerides, HDL cholesterol, blood sugar, blood pressure)
- Many types of low-carb eating patterns exist
A Typical Low-Carb Diet
- Also known as a low-carb or carb-restricted diet
- Low in carbohydrates, high in protein
- Emphasizes meats, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats
- Minimizes grains, potatoes, sugary drinks, and high-sugar junk foods
- Recommended carb intake varies by individual goals and preferences (100-150g for maintenance/high-intensity exercise, 50-100g for weight loss, under 50g for rapid weight loss), focusing on fruits like berries for lower glycemic index intake
Ketogenic Diet
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Traditionally used to treat drug-resistant epilepsy in children, also beneficial for other neurological disorders and metabolic problems like type 2 diabetes.
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A standard ketogenic diet (SKD) is a conventional keto eating pattern.
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Variations include
- Standard Ketogenic Diet (SKD): CHO:5%, protein:20%,Fat:75%
- Targeted Ketogenic Diet (TKD): Adds small amounts of carbs around workouts
- Cyclical Ketogenic Diet (CKD): Ketogenic diet most days, high-carb diet 1-2 days per week
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High protein, low fat
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CHO:5%, protein:35%, Fat:60%
Health Benefits of Keto
- Potential benefits for: Diabetes, Heart disease, Cancer, Alzheimer's disease, Epilepsy, Brain injuries, Acne, Polycystic ovary syndrome, Parkinson's disease
Foods to Avoid
- Sugary foods
- Grains or starches
- Fruit (except small portions of berries like strawberries)
- Beans or legumes
- Root vegetables and tubers
- Low-fat or diet products
- Unhealthy fats
- Alcohol
- Some condiments or sauces
- Sugar-free diet foods
Side Effects
- Keto Flu: Initial side effects while the body adapts (poor energy & mental function, increased hunger, sleep issues, nausea, digestive discomfort, decreased exercise performance)
- Usually resolves within a few days.
- Try a regular low-carb diet for the first few weeks to minimize side effects and help your body adapt to burning fat before completely eliminating carbohydrates.
Side Effects (cont.)
- Can cause changes in water and mineral balance, so supplement with extra salt or mineral supplements
- Sodium: 3000-4000 mg
- Potassium: 1000 mg
- Magnesium: 300 mg
- Important to eat until you're full and avoid restricting calories excessively
Sample Ketogenic Diet Plan
- Weight: 120 kg, Height: 170 cm, Fat%: 42%
- Total Kcals: 2280
- Protein needs: 114g
- Fat requirements: 190g
- Carbohydrates needs: 28.5g
Paleo Diet
- Based on the Paleolithic era (2 million years ago)
- High in protein, moderate fat (mainly unsaturated fats), low-moderate carbohydrate, high fiber, low sodium, refined sugars
- Allowed foods: Fresh lean meats, fish, shellfish, eggs, nuts, seeds, fruits, vegetables, olive oil, coconut oil, small amounts of honey, certain root vegetables
- Not Allowed foods: Whole grains, cereals, refined grains/sugars, dairy products, white potatoes, legumes (peanuts, beans, lentils), alcohol, coffee, salt, refined vegetable oils such as canola, and processed foods in general
Atkins Diet
- Best-known low-carb eating plan, reduces high-carb foods while increasing protein and fat as desired.
- 4 phases:
- Phase 1 (Induction): Eat under 20g of carbs per day for 2 weeks.
- Phase 2 (Balancing): Slowly add more nuts, low-carb vegetables, and fruit.
- Phase 3 (Fine-tuning): Add more carbs as you reach your weight goal until weight loss slows.
- Phase 4 (Maintenance): Eat as many healthy carbs as your body tolerates without gaining weight back.
Eco-Atkins
- Vegan version of the Atkins diet
- Uses plant foods and ingredients high in protein or fat (gluten, soy, nuts, plant oils)
- 25% calories from carbs, 30% from protein, 45% from fat
- Higher in carbs than a typical Atkins diet, but still lower than a typical vegan diet.
Zero-Carb Diet
- Consists entirely of animal foods (meat, fish, eggs, animal fats like butter and lard, salt, and spices)
- Lacks essential nutrients (vitamin C and fiber)
- Generally not recommended
Mediterranean Diet
- Primarily plant-based, with daily intake of whole grains, olive oil, fruits, vegetables, beans, legumes, nuts, herbs, and spices
- Includes smaller amounts of animal proteins, primarily fish and seafood
- Does not specify portion sizes
Nordic Diet Guidelines
- Consumes more calories from plant foods
- Eats more foods from the sea and lakes
- Eats more foods from the wild countryside
- Focuses on: Berries, fruits (apples, pears, plums), eggs, fatty fish (herring), lean meats, legumes (peas, beans), low-fat dairy, nuts, seeds, whole grain cereals (barley, oats), rye, vegetables (cabbage, onions, potatoes)
Vegetarian
- Restricts meat, poultry, and seafood
- Can include various animal products like cheese, eggs, and milk
- Nutritionally diverse, unlike vegan diets, and often doesn't require vitamin B12 supplementation
Types of Vegetarian Diets
- Flexitarian diet
- Lacto-ovo vegetarian diet
- Lacto-vegetarian diet
- Ovo-vegetarian diet
- Pescatarian diet
- Vegan diet
Intermittent Fasting (IF)
- An eating pattern that cycles between periods of fasting and eating, without specifying the types of foods to eat
- Common methods include:
- Daily 16-hour fasts
- Fasting for 24 hours, twice per week
Popular Intermittent Fasting Methods
- 16/8 method (skips breakfast, restricts daily eating to 8 hours)
- Eat-Stop-Eat (fasts for 24 hours, once or twice a week)
- The 5:2 diet (consumes 500-600 calories two non-consecutive days a week).
Calculations of Macro Nutrients
- Normal Diet: 55-60% CHO, 15-20% Protein, 20-30% Fat
- Low-Carb Diet: 40-50% CHO, 20-30% Protein, 30-40% Fat
- Keto Diet: 5% CHO, 20% Protein, 75% Fat
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Description
Test your knowledge on various dietary approaches including the Paleo diet, Atkins, Eco-Atkins, and Cyclical Ketogenic Diet. This quiz covers key principles, carbohydrate limits, and fat intake associated with these diets. Perfect for anyone interested in nutritional science and dietary strategies.
