Obesity & Weight Management Study Guide

A comprehensive set of flashcards covering key concepts in obesity and weight management, suitable for exam preparation.

What is the definition of a diet?

The type and amount of food we customarily consume.

What percentage of total kcal should a low-fat diet consist of?

Less than 30% of total kcal from dietary fat.

What are VLCDs and how do they differ from LCDs?

Very Low Calorie Diets, usually under 800 calories, involving higher weight loss compared to LCDs.

What are some health benefits of intermittent fasting?

Improved cognitive function

Increased insulin sensitivity

Reduced CVD risk

Decreased inflammation.

What are the core principles of intuitive eating?

Reject diet mentality

Honor your hunger

Make peace with food

Challenge the food police.

Discover the satisfaction factor

Feel your fullness

Cope with your emotions with kindness

Respect your body

Movement

Honor your health

What is the average weight loss on a VLCD?

1.5-2.5 kg average weekly

How does physical activity affect weight gain?

High levels of physical activity or cardiorespiratory fitness are inversely associated with weight gain.

What are the primary dietary strategies for weight loss?

Atkins

Weight watchers

Zone

Intermittent fasting

Mediterranean

Glycemic index

Gluten free

Low sugar

Grapefruit

Whole food, plant-based

What are two effects of a low carbohydrate diet compared to a low fat diet?

Increased HDL cholesterol and potential adverse symptoms like hair loss.

Define the macronutrient's role in increasing satiety according to the notes.

Protein increases satiety significantly compared to carbohydrates and fats.

What is the calorie requirement increase for milk production during the first six months postpartum?

An increase of +500 calories/day is required for milk production.

What does the energy flux model relate to in terms of meal timing?

It helps individuals know when to go back for a meal based on their energy balance.

What are the effects of a very low-fat diet?

Typically <15% of total daily calories from fat, this diet was initially designed to reduce heart disease.

What dietary characteristics make a Mediterranean diet favorable?

Incorporates a variety of vegetables, fruits, nuts, seeds, legumes, and healthy fats like olive oil.

What health improvement is associated with weight loss on VLCDs?

Improvements in weight, cardiovascular risk factors, glucose, and sleep apnea may occur.

What are some unique characteristics of Orlistat as a weight management drug?

It impairs digestion of dietary fat and is known for causing oily discharge from the rectum.

How long is the typical intervention period for VLCDs?

12-16 weeks.

What is a significant downside of adhering to VLCDs?

Some suggest long-term weight loss is no better than other diets due to decreased adherence.

What role does carbohydrate insulin model play in obesity?

Increased insulin levels after high glycemic loads direct fuels away from oxidation and toward storage in adipose tissue.

What is the standard weekly physical activity recommendation to prevent weight gain?

150-250 minutes of moderate to vigorous physical activity (MVPA) per week.

What is the effect of time-restricted eating (TRE) on health benefits according to meta-analyses?

Breakfast skipping increases CVD risk and all-cause mortality, suggesting early eating windows may improve health benefits.

What is the significance of a calorie density in plant-based diets?

Typically have a lower calorie density due to higher fiber content.

What increases the risk of gestational diabetes?

Being overweight or obese increases the risk during pregnancy.

What is the average expected weight gain for a healthy weight pregnant woman?

25-35 pounds

Which fasting duration is necessary for metabolic switching to take place?

After 12-36 hours of food abstinence.

How are high protein diets perceived in relation to satiety?

Higher protein diets increase satiety more effectively than those with lower protein content.

What is a downside to following a gluten-free diet for those not gluten-intolerant?

Products may be lower in iron, folate, B vitamins, and fiber.

What contributes to weight cycling according to intuitive eating principles?

Helps reduce the tendency to engage in weight cycling.

How does the Atkins diet promote weight loss?

It focuses on low carbohydrate density and higher protein intake.

What are the hypotheses regarding why the carbohydrate-insulin model explains obesity?

Suggests high insulin levels predispose individuals to hunger, cravings, lower energy expenditure, and weight gain.

How does a plant-based whole food diet differ from a vegan diet?

It allows for minimal animal products and emphasizes whole, less-processed foods.

What is the role of fiber and water in dietary intake?

Both increase satiety.

What adverse side effects may result from using phentermine?

Potential side effects include increased appetite suppression and cardiovascular issues.

How long is the average follow-up period for studies examining low-carb diets?

Typically assessed over 2 years.

What impact does breastfeeding have on the energy requirements of postpartum women?

Increases energy requirements, needing an additional 500 calories/day.

What does the research suggest about the efficacy of time-of-day in eating protocols?

Early eating windows in time-restricted eating are associated with better health benefits than late eating.

What happens to metabolic processes during prolonged fasting?

There is a shift from glucose to fat metabolism, increasing production of ketone bodies.

Which medication was developed to treat both obesity and smoking addiction?

Naltrexone/bupropion.

What calorie reduction is generally effective for long-term weight loss?

500-750 kcal/day

What are signs that a person may not respond well to a structured diet?

low self-efficacy or a long history of disordered relationships with food.

What should be the focus of physical activity for weight maintenance?

Regular activity, promoting cardiovascular fitness and quality of life.

What is the recommended maximum weight loss on VLCDs to avoid side effects?

Weight loss is generally monitored to avoid severe side effects like nutritional deficiencies.

What is the relationship between calorie intake and body weight management?

Lowering calorie intake or increasing expenditure is essential for weight loss.

What are the three categories of metabolic/bariatric surgery?

They include malabsorptive, restrictive, and restrictive/malabsorptive surgeries.

What is a key distinguishing factor of the Venetian diet?

It's characterized by an emphasis on whole foods and natural ingredients.

What is the effect of time-restricted eating on metabolism as per recent studies?

Hypothesized to improve cardiovascular and metabolic health.

What percent of high-school age teens are classified as overweight or obese?

41.5%

Which group has shown a significant increase in Class II obesity recently?

Children aged 2-5 years

What are main strategies for obesity prevention in children?

Strategies include dietary changes, increasing physical activity and parental involvement.