Chapter 14: Energy Balance and Weight Management Flashcards
What is a Healthy body weight?
a body weight that minimizes health risks and promotes overall health.
What is the Hay’s Method?
the idea that there is healthiness at every weight
Why is BMI unreliable?
1) does not provide full picture, it does not tell body fat ratio.
2) cannot provide overall health risk and status
3) not appropriate for many groups of people such as pregnant women and athletes
Instead of BMI, what is a better comparison technique?
Body composition determination. Determines fat to muscle ratio.
How is underwater weighing a method for body measuring comparison?
fat is lighter in water, increased fat makes the individual lighter in water.
Why do females need more fat?
12% is essential for normal reproductive function.
Subcutaneous fat vs visceral fat
subcutaneous fat: fat around the hips and legs. more common in females
Visceral fat: around abdominal organs, more common in men
Which type of fat is more metabolically active?
visceral fat
Which type of fat is more common in women?
subcutaneous fat, around the hips and legs
Define set point theory
body remains in a range that is GENETICALLY DETERMINED. internal mechanisms defend against weight change
A person with a thrift metabolism has a ___ metabolism. Why
A slow metabolism. Ability to gain weight more easily because their body uses less calories for bodily function.
What do obesity genes do?
produce proteins that affect how much food you eat, how much energy you spend, and how your fat is stored.
When energy intake > energy expenditure, people become ___
obese
Adipose cells first increase in ___ then in ____.
First increase in size, and then number
How do social values impact the formation of adipose cells?
social eating, drinking. not enough exercise
What is a positive energy balance? what happens when a person is in a positive energy balance?
when energy input>energy out. results in weight gain
when is it good for a person to be in a positive energy balance?
when a person is pregnant, undergoing growth spurts
What is a negative energy balance?what happens when a person is in a negative energy balance?
when energy in < energy out
In terms of signals, what is the difference between hunger and appetite?
Hunger; the drive to consume food is triggered by INTERNAL PHYSIOLOGICAL signals, like decreased blood glucose.
Appetite: the drive to consume food is triggered by EXTERNAL cues light sight and smell, and is independent of hunger.
What regulates short term food intake?
hunger; innate drive to consume food,
satiety; feeling of fullness after a meal
satiation; feeling of fullness and satisfaction, eliminates the desire to continue eating.
satiety vs satiation
satiety: physical feeling of being full
satiation: the satisfaction of a meal, eliminates the desire to continue eating.
What regulates the long term regulation of food intake?
signal from adipose tissue- adjusts both food intake and energy expenditure
What’re some factors that may cause satiety
1) stomach stretching/being too full
2) intestinal distention- nutrients in intestine
3) high blood glucose and nutrients.
May feel like you do not want to eat again
What is ghrelin?
hormone that stimulates the desire to eat at usual meal times
What is peptide YY?
hormone released by GI tract after a meal in proportion to the number of calories consumed to reduce appetite
What is leptin?
hormone secreted from adipocytes in proportion to their size to regulate energy intake and expenditure.
What does a lack of leptin signal?
signals the individual to eat more and to expend less energy
TEE
total energy expenditure. energy used by the body each day.
What’re the components of TEE?
basal energy expenditure, thermic effect of food, physical activity.
T/F: Digestion and nutrient absorption is included in BEE (basal energy expenditure)
false. BEE only maintains breathing, temp regulation and other involuntary bodily processes.
TEF
thermic effect of food, the energy needed to absorb and digest nutrients, included in TEE
What is BMR? What’re its units?
basal metabolic rate, rate of energy used to support BEE (kcal/hr)
If you were to eat a high carb and high protein meal with low fat, your TEF and thus TEE would be higher or lower compared to a high fat meal?
your TEF and thus TEE would be higher because metabolism increases during digestion of proteins and CHO’s compared to digestion of fat. There is less energy needed to put dietary fat into fat stores than to convert excess amino acids or CHO to body fat.
What is an obesogenic environment?
the society we live in promotes people eating more. fast food is cheap and convenient and lacks nutrients. individuals have portion distortion. people are exercising less and have office jobs.
What is an EER?
estimated energy requirements, number of calories needed for a healthy individual to maintain his/her rate
T/F: by eating your EER calories, you will lose weight
false, you will maintain your weight.
in order to lose one pound per week, you need to cut ___kCals a day
500 kCals a day
1 pound of adipose tissue = __ kCal
3500
Instead of just losing weight, people should focus on:
promoting a healthy body composition; increased lean muscle, decreased fat
In order to lose fat and maintain lean mass, you should lose weight ___
slowly.
What happens to your BMR if you restrict your caloric intake by too much?
BMR will decrease and your metabolism will slow
What happens to the body stores when energy intake
storage components are broken down into glucose. glycogen–>glucose–> ATP
adipose cells –> fatty acids –>ATP
When are ketone bodies produced? By what?
when energy expenditure»»>intake. the glucose and fatty acids are taken from stores to form ketone bodies, which form more ATP. Amino acids are broken down from muscles and tissues to make more ketone bodies.
Instead of severely cutting calories, people should eat more ____dense foods
nutrient dense foods. more bang for your buck.
T/F: adding one hour of moderate to vigorous activity per day leads to sustainable weight loss and decreased risk of CVD and Cancer
true
generally describe gastric by pass surgury
reduces the amount of food that can be consumed by decreasing the size of the stomach. the small intestine is then rerouted to the new stomach pouch.
describe adjustable gastric binding
limits the volume of food that the stomach can hold and the rate of stomach emptying. No rerouting, the food slowly gets digested and makes you feel fuller longer.
Risks of bariatric surgery
surgical complications, gallstones, dumping syndrom : where food moves too quickly into the small intestine causing indigestion, nausea, etc.
Nutrient deficiencies in vitamins that are activated/absorbed in the stomach such as vitamin B12( from animals, need pepsin and acid in the stomach to separate it from proteins its attached to), folate, calcium, Fe2+
What’re two ways that weightloss drugs work?
1) reducing appetite by affecting neurotransmitters (adipex)
2) decreasing fat absorption by inhibiting lipase, lipids then get excreted out by the feces (orlistat)
Which of the following nutrients requires the MOST frequent consumption to assure adequate body
stores?
Vitamin C, it is H2O soluble and thus can be easily lost via excretion. It is harder to lose vitamin A or E because they are fat soluble and can be stored in adipose tissue
When would a person have positive nitrogen balances?
when they are experiencing times of growth. recal: positive balance is when you are consuming more than what is needed. During growth, people may eat more protein and thus nitrogen than the rate of loss of nitrogen
