Chapter 4 Dieting Flashcards
5 types of fat labels
Fat Free
Low fat
Reduced fat
Light/ lite fat
Lean fat
Dietary Theories
Set Diet - you are born with a set amount of fat - point theory
Dietary fat theory - feeling hungry triggered by brain signals to eat
Energy Balance Theory
input of calories = output of calories
- balancing our energy intake with exercise
Total Daily energy expenditure (TDEE)
- Resting metabolism rate - the amount of energy needed to plainly function. (65-70%) RMR
- Thermic effect of food - the amount of energy it takes to digest foods (5-10%) TEF
- Thermic Effect of Exercise - the energy you need to support your physical activities. (20-30%) TEE
what are the in’s and outs of Energy? in kcal
IN - CHO, FAT, PRO
OUT - RMR, TEF, TEE
how do you keep your weight in check?
look at the amount of calories consumed vs the calories burned
- maintaining weight
- loosing weight
- gaining weight
What is a Calorie?
- it measures energy as HEAT
- the amount of heat it takes to raise the temperature of one gram of water by 1 degree
1kcal= 1 Cal = 1000 calories
What is metabolism?
- calculated by looking at all the energy transformations in the body added up.
- how much the body is breaking things down.
How does exercise help with weight loss?
exercise is a stressor that can suppress your appetite
Fat loss vs lean tissue loss compared to your diet alone
Post Exercise Oxygen Consumption, and you burn more calories
strength training increases muscle mass, increasing your Resting metabolic rate.
how to count calories
quantity x calories of food x occurance
2 beer x 150 x 7 days a week = 3500 cal / week
Determining daily energy needs
RMR x Average activity factor
what determines your your average activity factors?
level of intensity x hours in a day
how many kcals do you need in each meal?
600 ish kcal per meal
