Weight Control and Nutrition

Flashcards about weight control, diets, and nutrition.

High-Carbohydrate Diet

Diets high in carbohydrates and moderate fat and protein, such as DASH Diet and Weight Watchers (WW), aiming for energy deficits between 500-1000 kcals/day with a macronutrient ratio of 55-60% carbohydrate, 20-30% fat, and 15-20% protein.

Low-Carbohydrate Diet

Diets low in carbohydrates and high in fat and protein, such as Atkins, Paleo, and Sugar Busters, that advise carbohydrate restriction instead of calorie restriction to promote ketosis.

Detox Diets

Liquid diets, fasting, or removing processed foods and other specific foods (sugar, gluten, dairy, etc.) with a lack of research to support use and potential dangers like lack of energy and overeating afterward.

Intermittent Fasting

Techniques include alternate day fasting, modified fasting, and time-restricted fasting; long-term effects are not yet known, with some results contradictory and negative effects like hunger and nutrient deficiencies.

Realistic Weight Loss Goals

Gradual weight loss of ½ to 2 pounds per week is recommended, with a daily intake >1200 kcals to obtain necessary nutrients; goals should be specific, reasonable, and measurable.

3500 kcal

To lose one pound, you must create a deficit of 3500 kcal. Cutting back on kcal intake and increase physical activity so that you create a deficit of about 500 kcal per day

Successful Diet Characteristics

Eat smaller portions of energy-dense foods and encourage low-energy-density foods like fruits, vegetables, whole grains, and lean proteins, encouraging variety and food records with behavioral modification.

Non-Dieting Approach

Intuitive Eating rejects the dieting mentality, encourages trusting body cues, and allows all foods without restriction, focusing less on weight loss.

Dieting can

Increases body dissatisfaction, increases the risk for eating disorders and results in weight gain when stopping the diet.

Interoceptive awareness

Ability to perceive physical sensations that arise within your body such as hunger and fullness.

Weight Loss Medications

Belviq, Saxenda, Xenical, Qsymia, and Semaglutide (Wegovy) are weight loss medications.

Bariatric Surgery Types

Gastric Banding, Gastric Bypass, and Sleeve Gastrectomy

Behavior Modification Components

Chain-breaking, stimulus control, cognitive restructuring, contingency management, and self-monitoring.

Chain-Breaking

Breaking the link between two behaviors that can lead to excessive intake, such as snacking while watching TV.

Stimulus Control

Altering the environment to minimize the stimuli for eating, changing the environment to put you in charge of temptations.

Cognitive Restructuring

Changing your frame of mind regarding eating, such as reframing negative thoughts about weight gain.

Contingency Management

Forming a plan of action in response to a situation, rehearsing in advance appropriate responses to pressure of eating at parties.

Self-Monitoring

Tracking foods eaten and conditions affecting eating to understand your eating habits.

Food Preferences Factors

Taste, smell, color, texture, environment, familiarity, and habits.

Food Selection - Culture

Acceptable foods, customs, religious beliefs, and social situations.