525 Vegetarian Diet, Fasting, Single Source Diets FINAL EXAM

How does this differ from a ketogenic diet? Metabolically, how do they differ?

A ketogenic diet involves emphasis on consumption of fat. Less then 30-130g CHO/day or less than 10% of total calories.

What is the requirement of a diet to be considered "low carb?"

A low carb diet is when less than 40% of calories come from carbohydrates.

What type of diet is the paleo diet? How is this adjusted for athletes?

A paleo diet eliminates processed foods, refined sugars/grains, encourages consumption of fruit and vegetables, encourages animal proteins, and athletes eat more CHO and emphasis of meal timing,

Why might the athlete who is considering a vegan diet have concerns about their ability to develop muscle mass/maintain protein synthesis?

A vegan athlete might have concern to develop muscle mass due to the fact that it's difficult to consume enough calories through food that is high in volumes. Additionally, it is difficult to pair plant sources of protein appropriately.

What are seen as potential benefits in nutrient intake by becoming vegetarian?

Benefits to becoming a vegetarian in regard to nutrient intake include more antioxidants and overall higher amounts of micronutrients.

What are commonly seen health benefits of becoming a vegetarian? What are possible mechanisms by which these benefits occur?

Common health benefits of vegetarian includes reduced risk of obesity, type II diabetes, hypertension, CVD, and some cancers. Vegetarian diets are low in saturated fat and cholesterol . They are also very high in micronutrients and fiber.

What are common deficiencies or disadvantages of a vegetarian diet? What health issue(s) might be at increased risk for vegans? Explain.

Deficiencies include iron, B12, vitamin D, calcium, zinc, and riboflavin. Vegans are at an increased risk for lack of protein and B12.

How are the fasting plans different from each other - types of food that can be eaten, when they eat, etc.?

Fasting plans differ by length and feeding time. Usually want to plan out when to feed and make sure its usually after a training session/practice.

Can athletes perform on a ketogenic diet? Which athletes, in particular would struggle with performance while on a ketogenic diet?

Ketogenic diets are good for endurance athletes, but not good for high intensity athletes.

Is a ketogenic diet a healthy diet? Explain.

Ketogenic diets are good weight loss and metabolic levels are better. It is not good for the heart or brain, not practical for high intensity exercise, and adaptation can take up to a few months.

What are reasons individuals opt to follow a vegetarian diet?

Reasons individuals follow a vegetarian diet is because it is typically healthier and environment/animal friendly.

If you were training a strength/power athlete who was also a vegan, what recommendations would you suggest to this individual to ensure that they are able to get the most from their training?

Supplement B12, Creatine, and Iron would be the recommendation for a vegan Strength/Power athlete.

What diet is essentially the opposite of a ketogenic diet?

The Ornish diet is the opposite of a ketogenic diet as it is very high carb.

What is the composition of the zone diet?

The zone diet is 40% carb, 30% protein, and 30% fat. This is pretty high protein.

What strategies might a vegan use to ensure they are taking in a sufficient amount of iron?

To ensure high iron in diet, vegan might eat plant based foods higher in iron such as tofu, fortified cereals, nuts, and seeds, supplement with iron, and consume vitamin C to increase absorption.

What are various methods and reasons for following a fasting plan?

Various methods of fasting include alternate day, dull day 1-2 days/week, 20 hour fast with a 4 hour feed, 16 hour fast with a 8 hour feed, or skip a meal. The goal is to do it for time and health reasons.

What are the various "single source" diet plans?

Various single source diet plans are low carb, ketogenic, high protein, or high carb

Discuss the possible ways a vegan may be at an increased risk of anemia.

Vegan are at an increased risk of anemia because plant iron lacks heme. Non-heme iron is worse at absorption.

Why might the vegan have lower testosterone levels than an omnivore?

Vegan have lower testosterone because red meat increases testosterone and saturated fat helps synthesize it.

Do vegans have a carbohydrate problem?

Vegans do not have a carbohydrate problem.

What are the types and differences in types of vegetarian diets?

Vegans eat plants only. Lacto Ovo Vegetarians eat dairy and eggs. Pescetarians eat fish.