Energy Balance Flashcards
What is the point where energy intake = energy expended?
Energy Balance
What is the point where energy intake > energy expended?
Positive energy balance
What does positive energy balance result in?
Weight gain
What is the point where energy intake < energy expended?
Negative energy balance
What does negative energy balance result in?
Weight loss
How many calories are in a pound of fat?
3300 kcal
What are the 4 nutrients in the diet that contribute calories?
Fat, alcohol, carbs and protein
What are the 3 main components of energy expenditure? (things our bodies use energy for)
- Basal metabolism
- Thermic effect of food
- Physical activity
Fill in the Blank:
Average adult is __ pounds heavier than just 10 years ago
8 pounds
What is the minimal amount of calories body uses to support itself in a fasting state when resting and awake in warm, quiet environment?
Basal Metabolic Rate (BMR)
What is the BMR energy used for in the body?
Maintaining your heartbeat, respiration and body temperature
What percent of our daily calories do we usually need for BMR?
60-70%
What is the energy spent on digesting food?
Thermic effect of food
What is the energy spent on physical activity?
Thermic effect of activity
What percent of our daily calories do we need for thermic effect of food?
5-10%
What percent of our daily calories do we need for thermic effect of activity?
15-50%
What is the estimated BMR for a female?
0.9kcal/kg/hr
What is the estimated BMR for a male?
1.0kcal/kg/hr
What is the formula to find you BMI?
Weight(kg) / height^2(m)
What is the most accurate indicators of overall health?
Body fat percentage
Is upper-body obesity common in men or women?
Men
Is lower-body obesity common in men or women?
Women
What is a chronic disease that requires lifestyle changes?
Obesity
What are 5 guidelines to help reduce calorie intake?
- Know the average caloric needed per day
- Low-fat, high-fiber approaches
- No diet has a “metabolic advantage”
- Read and use food labels
- Control hunger
What are 3 guidelines to increase energy expenditure?
- Regular physical activity
- Add weight resistance/strength training
- Limit screen time
If you eat less food what happens to your energy level?
It drops
If you exercise more what happens to your food intake?
It increases
Are people lazy and glutinous because of these inherent physiological drives?
No
What is the first law of thermodynamics?
Energy can never be created nor destroyed
What is the fat accumulation theory of overweight/obesity?
Overweight and obesity are not energy balance problems, they are fat accumulation problems
According to the fat accumulation theory, what causes increased fat accumulation?
High insulin
According to the fat accumulation theory, what causes high levels of insulin to be released?
High carb diets
According to the fat accumulation theory, what would be the solution to the overweight/obesity problem?
Decrease the amount of insulin we secrete or increase our insulin sensitivity
When the typical person feels hunger, what they are really experiencing?
Low blood suger
What are the 4 main arguments against low carb diets?
- It causes ketosis
- The brain needs sugar
- It’s low in fruits and vegetables and thus nutrients
- The saturated fat and cholesterol problem
Why are the 4 main arguments against low carb diets wrong?
- The diet does not have to be ketogenic to cause weight loss
- Your liver produces carbs
- Many fruits are fairly low in sugar, you may have to cut out very sugary fruits
What are 4 other factors besides insulin that promote fat accumulation in the body?
- Stress
- Inflammatory diet
- Lack of nutrients in the diet
- Environmental toxins
