Integration to metabolism continue+weight loss Flashcards
Types of diet history
- 3 or 7 day diet record - 24 h food recall
How do you convert feet to meters?
1) Divide inches / 12 = feet 2) feet divide by 3.28= meters
How do you convert pounds to kg?
Pounds x 0.454 = kg
How do you convert kg to pounds?
kg x 2.2 = pounds
Name the 2 principles of why we eat.
Hunger and appetite
Name the 2 principles of why we stop eating.
Satiation and satiety
Compare hunger and appetite.
Hunger: physiological response (confused with thirst) Appetite: learned behaviour
Compare satiation and satiety.
Perceptions of fullness Satiation: during a meal Satiety: after a meal
Name 6 ways to regulate energy intake.
Nutrients, serving size, hypothalamus, volume, neurochemicals, balance
What are the 4 components of TEE (Total energy expenditure)?
BMR, Diet-Induced Thermogenesis, Activity, Adaptive Thermogenesis.
Place the 4 components of TEE in order of percentage.
BMR (67%) Diet-Induced Thermogenesis (10%) Activity (23%) Adaptive Thermogenesis (negligeable %)
Define basal metabolic rate.
Energy needed to maintain life under basal conditions. Measured when 1)fully at rest 2)not digesting food(post-absorptive state) 3)thermal neutral environment
How can BMR be measured?
Indirect calorimetry - respiratory gas exchange
What is RQ?
Respiratory Quotient
What is RQ when burning CHO? Fat?
CHO: 1.0 Fat: 0.7
How does BMR vary?
gender, age, height, body composition, nutritional status, growth, hormones, stress, injury, caffeine
How can we estimate BMR by equation?
males: 1.0 kcal/kg/h - 1700kcals females: 0.8 kcal/kg/h - 1200kcals
What is NEAT?
Non exercise activity thermogenesis fidgeting, random movements
What is adaptive thermogenesis?
E to adapt to changes in environment
What isn’t included in EER for energy?
adaptive thermogenesis
How do you determine energy intake?
Determine food intakes Compare to databases and tables
HOW CAN DIET INDUCED THERMOGENESIS CAN BE MEASURED AND WHAT IS ITS PERCENTAGE FROM TEE
10%, by indirect calorimetry
What is not included when calculating calories needed?
Adaptive thermogenesis
How does BMR change as we age?
Decreases
What percentages of Canadiens are healthy, overweight, and obese?
Healthy: 40% Overweight: 35% Obese: 25%
What is the difference between the incidence and the prevalence?
Prevalence- how widespread now
Incidence-The risk in the future
What is the prevalence of obesity ? what is the goal for reduction?
Prevalence right now 35%
Need to decrease to 20%
What is the pattern with the southern states in the States?
The southern states lead the way, where the people are more than 35% obese. Colorado has the lowest rate
The prevalence of diabetes is following the prevalence of
obesity
Leptin characteristics
- Adipokine secreted by adipocytes
- Acts on hypothalamus to decrease intake, body weight and increase energy expenditure ( satiety signal)
- Injected in mice was proved to improve T2DM and weight loss
- But OBESE: higher plasma leptin are causing leptin resistance
Sedentary lifestyle has been associated with
Unconscious eating that exacerbates low activity
What is the circuit of development obesity
- I am fat and unhappy->I want to be happy->If I lose weight I will be happy ->i try to hard to reach an unrealistic goal->I lose a little weight, but then regain it( and sometimes more)
Obesity co-morbidity
- CVD
- T2DM
- Hypertension
- Gallbladder disease
- Certain cancers:colon,reproductive,breast
- reproduction
- sleep apnea
- decreased ossteoporosis
Apart from health co-morbidities what are the other
- Economic cost(diet, industry, health care,etc.)
- Psychosocial( lack of self-esteem,prejudice and discrimination)
What is really important in the weight loss
Realistic goal
What is the most difficult in losing the weight
Easy to lose, hard to Sustain the weight
What is considered a successful weight losers?
Those who maintained at least 10 % percent of weight loss for one year or more
What is the most successful strategy for the weight loss
Exercise + the reduction of the calories
What happens with the chances of long-term weight loss after sustaining the weight for 2-5 years
Increases
Adipose tissue is ___ fat
87%
How many calorie deficit is needed to lose 1 kg of fat
7700 kcal
Recommended rate of weight loss
0.5 kg/week to max of 10% of weight in 6 month
How much calorie deficit we shoulf create to lose 0.5 kg/week?
7700 kcal/kg*0.5 kg/week
3750 kcal/week->550 kcal/day
The more rapid the weight loss, the more likely
Lean tissue was lost as well water
What should be done not to lose lean tissue when losing weight
Enough protein intake and exercise
You will keep the muscles and increase energy expenditure
If there is high deficit of calories, then
the body starts to slow down metabolism to conserve energy
550 kcal deficit is created by
Restricting some from the diet and increase in expenditure
Reasonably Energy-restricted tips
- Balance between food groups
- Nutrient dense food and low energy density
- Protein 1 to 2 RDA
- Complex CHO and fibre for satiety and to spare protein
- Make fat count( do not restrict, but make few meals enjoyable)
- Eat small meals slowly with water and satiety
- Decrease sugar,hidden fats, alcohol
What is teh problem withe weight loss and ketogenic diet?
- You lose weight fast
- But it is boring
- Easier to maintain loss by high carb diets
- High cholesterol,fat,sat fat
- Low antioxidants,fibre,phytochemicals
Who maintains weight loss ( 5 things you need to remember)
- Social support
- Physical exercise
- Behavioral Modifications( plan ahead,3 meals)
- Positive attitude
- Realistic expectations
Does anything happen if you go out for dinner once a while and have extra calories?
No, just keep keep going after
What behavior modifications should be done?
- Eliminate inappropriate eating cues(vulnerablw when watching Tv, do something else while watching TV or do not watch at all)
- Suppress cues you cannot eliminate
- Strengthen appropriate cues
- Repeat desired behaviours (like to go yoga, go for it)
- If you skip , do not punish, keep in track
- Immediate positive rewards for positive behaviors
What should you done to sustain the weight ?
Keep your behavior after the weight loss period
Benefits of exercise-induced on weight loss
-Increased energy expenditure
-Increase in BMR after the exercise short-term
Long-term increase in BMR due to increase lean tissue mass
-Target fat loss while actually increasing muscle
-Appetite control
-Control of eating due to stress and boredom
-Psychological and self-esteem benefits
What is bariatric surgery
-A potential intervention for class 3 obesity +comorbities and who have problems with weight loss Includes gastric by-pass and gastric banding
What is gastric bypass
-A small stomach pouch and outlet directly to the small intestine ( bypassing most of the stomach, the entire duodenum, and some of the jejunum)
-What is gastric banding,
- A gastric band to reduce the opening from the esophagus to the stomach ( the size can be adjusted with the port that is carried out of the body)
Gastric bypass pros and cons
Pro- very good fro weight loss
Cons- micronutrient deficiency to those which are absorbed in the small intestine, Higher risk of protein deficiency after the surgery( because of the small size of the stomach )
BMR should be adjusted to
Stress level, activity level
What is the multiplication factor for different types of activity?
Sedentary-1.3*BMR
Moderate-1.7
Active-2.1
