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Nutrition 207 > Integration to metabolism continue+weight loss > Flashcards

Integration to metabolism continue+weight loss Flashcards

1
Q

Types of diet history

A
  • 3 or 7 day diet record - 24 h food recall
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2
Q

How do you convert feet to meters?

A

1) Divide inches / 12 = feet 2) feet divide by 3.28= meters

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3
Q

How do you convert pounds to kg?

A

Pounds x 0.454 = kg

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4
Q

How do you convert kg to pounds?

A

kg x 2.2 = pounds

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5
Q

Name the 2 principles of why we eat.

A

Hunger and appetite

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6
Q

Name the 2 principles of why we stop eating.

A

Satiation and satiety

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7
Q

Compare hunger and appetite.

A

Hunger: physiological response (confused with thirst) Appetite: learned behaviour

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8
Q

Compare satiation and satiety.

A

Perceptions of fullness Satiation: during a meal Satiety: after a meal

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9
Q

Name 6 ways to regulate energy intake.

A

Nutrients, serving size, hypothalamus, volume, neurochemicals, balance

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10
Q

What are the 4 components of TEE (Total energy expenditure)?

A

BMR, Diet-Induced Thermogenesis, Activity, Adaptive Thermogenesis.

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11
Q

Place the 4 components of TEE in order of percentage.

A

BMR (67%) Diet-Induced Thermogenesis (10%) Activity (23%) Adaptive Thermogenesis (negligeable %)

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12
Q

Define basal metabolic rate.

A

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

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13
Q

How can BMR be measured?

A

Indirect calorimetry - respiratory gas exchange

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14
Q

What is RQ?

A

Respiratory Quotient

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15
Q

What is RQ when burning CHO? Fat?

A

CHO: 1.0 Fat: 0.7

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16
Q

How does BMR vary?

A

gender, age, height, body composition, nutritional status, growth, hormones, stress, injury, caffeine

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17
Q

How can we estimate BMR by equation?

A

males: 1.0 kcal/kg/h - 1700kcals females: 0.8 kcal/kg/h - 1200kcals

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18
Q

What is NEAT?

A

Non exercise activity thermogenesis fidgeting, random movements

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19
Q

What is adaptive thermogenesis?

A

E to adapt to changes in environment

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20
Q

What isn’t included in EER for energy?

A

adaptive thermogenesis

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21
Q

How do you determine energy intake?

A

Determine food intakes Compare to databases and tables

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22
Q

HOW CAN DIET INDUCED THERMOGENESIS CAN BE MEASURED AND WHAT IS ITS PERCENTAGE FROM TEE

A

10%, by indirect calorimetry

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23
Q

What is not included when calculating calories needed?

A

Adaptive thermogenesis

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24
Q

How does BMR change as we age?

A

Decreases

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25
Q

What percentages of Canadiens are healthy, overweight, and obese?

A

Healthy: 40% Overweight: 35% Obese: 25%

26
Q

What is the difference between the incidence and the prevalence?

A

Prevalence- how widespread now

Incidence-The risk in the future

27
Q

What is the prevalence of obesity ? what is the goal for reduction?

A

Prevalence right now 35%

Need to decrease to 20%

28
Q

What is the pattern with the southern states in the States?

A

The southern states lead the way, where the people are more than 35% obese. Colorado has the lowest rate

29
Q

The prevalence of diabetes is following the prevalence of

A

obesity

30
Q

Leptin characteristics

A
  • 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
31
Q

Sedentary lifestyle has been associated with

A

Unconscious eating that exacerbates low activity

32
Q

What is the circuit of development obesity

A
  • 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)
33
Q

Obesity co-morbidity

A
  • CVD
  • T2DM
  • Hypertension
  • Gallbladder disease
  • Certain cancers:colon,reproductive,breast
  • reproduction
  • sleep apnea
  • decreased ossteoporosis
34
Q

Apart from health co-morbidities what are the other

A
  • Economic cost(diet, industry, health care,etc.)

- Psychosocial( lack of self-esteem,prejudice and discrimination)

35
Q

What is really important in the weight loss

A

Realistic goal

36
Q

What is the most difficult in losing the weight

A

Easy to lose, hard to Sustain the weight

37
Q

What is considered a successful weight losers?

A

Those who maintained at least 10 % percent of weight loss for one year or more

38
Q

What is the most successful strategy for the weight loss

A

Exercise + the reduction of the calories

39
Q

What happens with the chances of long-term weight loss after sustaining the weight for 2-5 years

A

Increases

40
Q

Adipose tissue is ___ fat

A

87%

41
Q

How many calorie deficit is needed to lose 1 kg of fat

A

7700 kcal

42
Q

Recommended rate of weight loss

A

0.5 kg/week to max of 10% of weight in 6 month

43
Q

How much calorie deficit we shoulf create to lose 0.5 kg/week?

A

7700 kcal/kg*0.5 kg/week

3750 kcal/week->550 kcal/day

44
Q

The more rapid the weight loss, the more likely

A

Lean tissue was lost as well water

45
Q

What should be done not to lose lean tissue when losing weight

A

Enough protein intake and exercise

You will keep the muscles and increase energy expenditure

46
Q

If there is high deficit of calories, then

A

the body starts to slow down metabolism to conserve energy

47
Q

550 kcal deficit is created by

A

Restricting some from the diet and increase in expenditure

48
Q

Reasonably Energy-restricted tips

A
  • 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
49
Q

What is teh problem withe weight loss and ketogenic diet?

A
  • 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
50
Q

Who maintains weight loss ( 5 things you need to remember)

A
  • Social support
  • Physical exercise
  • Behavioral Modifications( plan ahead,3 meals)
  • Positive attitude
  • Realistic expectations
51
Q

Does anything happen if you go out for dinner once a while and have extra calories?

A

No, just keep keep going after

52
Q

What behavior modifications should be done?

A
  • 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
53
Q

What should you done to sustain the weight ?

A

Keep your behavior after the weight loss period

54
Q

Benefits of exercise-induced on weight loss

A

-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

55
Q

What is bariatric surgery

A 
-A potential intervention for class 3 obesity +comorbities and who have problems with weight loss
Includes gastric by-pass and gastric banding
56
Q

What is gastric bypass

A

-A small stomach pouch and outlet directly to the small intestine ( bypassing most of the stomach, the entire duodenum, and some of the jejunum)

57
Q

-What is gastric banding,

A
  • 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)
58
Q

Gastric bypass pros and cons

A

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 )

59
Q

BMR should be adjusted to

A

Stress level, activity level

60
Q

What is the multiplication factor for different types of activity?

A

Sedentary-1.3*BMR
Moderate-1.7
Active-2.1

Nutrition 207 (17 decks)

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