[L3 Principles of Nutrition] Section 4: Providing nutritional advice

Question 1

What is the goal of weight management?

[Weight Management]

Answer 1

Prevent the accumulation of excess body fat

Question 2

What is the goal of weight management for someone who is already overweight?

[Weight Management]

Answer 2

For those who are already overweight, the goal is to reduce body fat to an acceptably safe level in order to prevent the health risks associated with obesity

Question 3

What are the health implications of severe energy restriction?

[Weight Management]

Answer 3

Low blood sugar, dizziness and ainting.

Question 4

What are the PERFORMANCE implications of severe energy restriction?

[Weight Management]

Answer 4

Lethargy and poor energy levels.

Question 5

What are the health implications of weight loss?

[Weight Management]

Answer 5

Benefit if overweight – reduction in

blood pressure and cholesterol.

Question 6

What are the health implications of weight loss?

[Weight Management]

Answer 6

May improve power-to-weight ratio. May limit recovery due to catabolic state.

Question 7

What are the health implications of weight gain?

[Weight Management]

Answer 7

Likely to increase blood pressure and bad cholesterol levels if longterm. Increased joint strain.

Question 8

What are the health implications of weight gain?

[Weight Management]

Answer 8

May assist recovery and muscle building/improved strength. May worsen performance if power-to-weight ratio not maintained.

Question 9

Explain the reasoning and problems with fasting

Answer 9

• Helps to detoxify many systems of the body.
• Creates negative energy balance – weight loss.
• Rests the digestive system.
• Risk of dehydration.
• Lack of essential nutrients.
• Lack of energy.
• Increased headaches, aches and pains, allergies and bad breath.

Question 10

Explain the reasoning and problems with very low calorie diet

Answer 10

• Often less than 800kcal/day.
• Designed for the obese to achieve rapid weight loss.
• Often include meal replacements such as shakes
and bars fortified with daily requirements of vitamins and minerals.

• Fatigue, constipation, nausea or diarrhoea.
• Possible gallstone formation.
• Low bioavailability of many of fortified nutrients.
• Only a short-term approach.

Question 11

Explain the reasoning and problems with slimming groups

Answer 11

• Group involvement creates accountability.
• Calorie intake controlled.
• Guidance on foods to eat provided.
• Tends to be a short-term fix.
• ‘Yo-yo’ dieting cycle common.
• Nutrient intake may be compromised.

Question 12

Explain the reasoning and problems with meal replacement diet

Answer 12

• Control the intake of food with calorie counted meals and shakes.
• Usually 1200-1500kcal/day.
• Removes the complexity of calorie counting for the consumer.
• Boredom and taste fatigue.
• Lack of energy.
• Low bioavailability of many of fortified nutrients.
• Low adherence.

Question 13

Explain the reasoning and problems with food combining

Answer 13

• CHO digest better in alkali environment.
• Proteins digest better in acidic environment.
• Foods should be separated and eaten at different
times.

• Erratic blood sugar responses from high CHO to
no CHO.
• Very restrictive meals.
• May lack vitamin A, D, B12, zinc and calcium

Question 14

Explain the reasoning and problems with fat burning supplements

Answer 14

• Create a thermogenic effect in body.
• Supposed to boost the metabolism to burn body fat.

• May cause illness – even heart attack, seizures and
stroke.
• May cause arrhythmia.
• May cause depression, nervousness or insomnia.

Question 15

Explain the reasoning and problems with ketogenic diet

Answer 15

• High fat, moderate protein, low CHO approach.
• Reduction in CHO reduces blood glucose,
causing the body to undergo metabolic changes.
• Rise in the use of fatty acids from reserves in
adipose tissue.
• Fatty acids circulate to the liver where they are
converted into smaller fragments (called keto
acids or ketone bodies) and released back into
the circulation.
• Ketones easily used by various tissues as fuel.
• Individual is said to be in a ‘ketogenic state’
under these environmental conditions.

• Increased fat intake and CHD risk.
• Increased protein turnover, kidney function and blood
acidity.
• Calcium reduction in bones.
• Less suited to people with a history of kidney function
problems.

Question 16

Explain the reasoning and problems with Paleolithic diet

Answer 16

• Recommends protein intake of approximately 30% (varied according to the season).
• Ideal omega 6 to omega 3 fatty acid ratio of 1:1, up to possible ratio of 1:4.
• Greater percentage of monounsaturated fat and less saturated fat.
• CHO limited to seasonal fruit, wild vegetables, roots, legumes and nuts.
• In line with the hunter gatherer lifestyle, exercise is an important part of the diet.

• Lack of dairy produce and associated poor calcium
intake, which means it won’t suit everyone.

Question 17

What are some things to consider with regards to protein supplementation?

Answer 17

• Proteins become denatured (dried at high
  temperatures for speed of manufacture)
• Manufacturers also use sugars, sweeteners, colours and flavours to improve taste.
• Often very low in fat, but proteins need fat for proper metabolism and use.

Question 18

Some vitamin supplements extract their nutrients

Answer 18

Food

Question 19

Fat-soluble vitamins A, D, E and K are best

obtained from?

Answer 19

Natural sources where they are present in fats, oils or oil capsules, rather than in tablets or pills.

Question 20

Almost all vitamin C supplements come from?

Answer 20

Laboratories

Question 21

What is the priority for an effective weight management programme and how does a successful weight management programme do this?

Answer 21

To lose body fat without lowering metabolic rate.

A successful weight management programme reduces body fat whilst retaining as much fat free mass
(FFM) or lean mass as possible, thereby minimising a possible drop in basal metabolic rate.

Question 22

The American College of Sports Medicine

(ACSM) recommends a weight loss of how many pounds a week?

Answer 22

1 pound per week (ideally from body fat)

Question 23

Total caloric expenditure is the product of?

Answer 23

• Basal metabolic rate.
• Thermic effect of food.
• Thermic effect of activity.

Question 24

What is Basal metabolic rate (BMR)?

Answer 24

The sum total of all the reactions that occur in

the body when at complete rest and no digestion is occurring.

Question 25

What is the Thermic effect of food (TEF)?

Answer 25

The thermic effect of food is the amount of energy expended by the body through the ingestion, digestion, absorption, utilisation and storage of food.

TEF accounts for 6-10% of daily energy expenditure for men and 6-7% for women.

Question 26

What is the Thermic effect of activity (TEA)?

Answer 26

The thermic effect of activity includes the amount of energy required for planned and unplanned levels of physical activity.

TEA is the most variable component of energy expenditure, and it accounts for approximately 20-40% of total energy expenditure.

Question 27

In terms of macronutrient balance, what is the relationship between carbs and fats/proteins?

Answer 27

An inverse relationship between carbohydrates and fats/proteins.

Question 28

Regular nutritional intake throughout the day helps maintain a consistently higher?

Answer 28

Metabolic rate

Question 29

Why does higher levels of blood glucose and insulin favour fat storage?

Answer 29

• Higher levels encourage faster glucose conversion.
• This causes insulin levels to ‘spike’ in an attempt to control blood glucose levels.
• Which will be stored in adipose tissue.