Nutrient Dense Diet Part 2 Flashcards
what is metabolism?
total energy expenditure (TEE) = resting metabolic rate (RMR) + thermic effect of food (TEF) + physical activity energy expenditure (PAEE)
RMR (resting metabolic rate)
-energy used to maintain vital functions (heart, liver, brain, kidneys)
-includes muscle and adipose tissue
-ranges between 50-70% of TEE
TEF (thermic effect of food)
-increase in metabolism after eating
-accounts for 10% of TEE
PAEE (physical activity energy expenditure)
-includes exercise and non-exercise activity
-ranges between 15-30% of TEE
what is metabolism?
the sum of all chemical reactions in cells that provide energy for vital processes and for synthesizing new organic material
Metabolism and CICO: Calories In, Calories Out
the basic equation:
calories in, calories out (CICO) = calories in (food intake) - calories out (total energy expenditure)
common misconceptions:
-often oversimplified to imply that weight management is straight forward
-frustrating for those who struggle with weight management
inaccuracy in estimation
CICO for weight management
basic principle:
-weight gain = calories in > calories out
-weight loss = calories out > calories in
the problem is in the details
hormone driven homeostasis affects metabolism
this model is overly simplified and does not account for individual variations
difficulty in accurately measuring calories in and calories out
calories in
human error: most people, including dietitians, underreport caloric intake
inaccurate food labels: FDA reports up to 20% error in calorie counts on food labels
cooking & processing: cooking, chopping, blending foods can alter caloric availability
measurement issues: weighing food is more accurate but still not precise
micronutrient variability: different macros have carying caloric values and absorbability
calories out - total energy expenditure (TEE)
mifflin-st. jeor equation
accurate within 10% of calories, 82% of the time
limitations:
the equation is not 100% accurate. there’s an 18% chance of less accurate results
calories out - thermic effect of food (TEF)
how much metabolism increases after eating
macronutrient impact:
fat: 0-3%
carbs: 5 - 10%
protein: 20-30%
implications:
TEF makes up about 10% of total expenditure.
miscalculations in TEF can contribute to weight mgmt difficulties
calories out - exercise related activity thermogenesis (EAT)
calories burned during exercise
common challenges:
-inaccurate reporting of exercise duration & intensity
-wrist worn devices often provide inaccurate estimates of energy expenditure
additional considerations:
-EPOC (excess post-exercise oxygen consumption)
-over training can be as problematic as a sedentary lifestyle due to impacts to stress hormones
-activity factor used in “calories in” calculations are prone to error
-body’s natural tendency to maintain current weight
calories out - non exercise activity thermogenesis (NEAT)
calories burned through daily activities not related to exercise
common challenges:
-different tasks, frequencies, and body movements make it hard to track
-unconscious movements like fidgeting can add between 300-500 extra calories burned per day
large margin of error, estimating NEAT is alrgely guesswork
two sides of metabolism
anabolism & catabolism
drivers: calories, hormones, exercise, sleep, inflammation, mindset
common misconceptions:
“you have to eat fat to burn fat”
“eating fat makes you fat”
importance of nuance:
-understanding when a concept is valid and when it’s not
-providing meaningful education to clients
anabolism
the body uses energy to create more complex molecules
body’s capability:
-tissues can be added to or taken away
-involves recycling of proteins, glycogen, and adipocytes
key hormones:
-human growth hormone
-insulin
-insulin like growth factor (IGF-1)
-testosterone
-estrogen
insulin’s role:
-anabolic outcomes: glycogenesis, lipogenesis, muscle protein synthesis
-prevention of catabolism: signals the body to store energy
-risks of insulin absence: diabetic ketoacidosis (DKA)
catabolism
the body breaks down complex molecules to release energy
glucagon’s role:
-produced by the pancreas to stabilize blood sugar by breaking down stored energy
-inhibited by insulin and struggles in a high insulin environment
cortisol:
-increases during sustained stress
-mobilizes fat and glycogen but also stores fat
epinephrine/adrenaline:
-increases during acute stress
catecholamines, cortisol, and muscle protein
SAM (sympathetic-adrenal-medullary) axis:
-produces epinephrine/adrenaline
-precursor: amino acid phenylalanine
-active when stress presents as a challenge
HPA (hypothalamus-pituitary-adrenal) axis:
-produces cortisol
-precursor: cholesterol
-active when stress presents as a threat
important pieces to consider
outlook matters: how we perceive stress can shift our physiological response from threat to challenge, reducing the negative impacts of stress
chronic stress and catabolism: chronic stress, driven by cortisol, promotes a catabolic state that decreases muscle tissue and increases fat storage
counter-signaling: exercise and adequate protein intake can counteract the catabolic effects of chronic stress
internal stress: factors like systemic inflammation, toxicity, gut dysbiosis, and nutrient deficiencies also induce a stress response, increasing cortisol levels
caloric deficit = chronic stress: consistent caloric deficits increase cortisol levels
cortisol and insulin resistance: cortisol inhibits insulin, leading to insulin resistance. insulin resistance is problematic in the presence of high levels of insulin and insulin spiking foods
metabolism, homeostasis and nutritional therapy
metabolism & homeostasis:
-multiple factors regulate metabolism
-a straightforward guide to help clients understand weight mgmt
weight mgmt:
-more common client request
-to be discussed in the context of weight loss
weight mgmt
the complexity of weight shifts
adaptations and homeostasis:
how the body adapts to new environments and how this affects weight
variability in outcomes:
weight can shift dramatically, or not at all, depending on multiple factors
three basic categories:
-weight gain
-weight loss
-weight maintenance
maintaining weight
aging = slower metabolism and loss of muscle mass
as we age, our metabolism slows down and we lose muscle mass, requiring proactive measures to maintain weight
protein and weight bearing exercise
these are essential to maintain muscle mass, fight against sarcopenia and bone loss, and improve quality of life
gaining weight
healthy calorie increase: more food, larger portions, calorie dense foods
healthy insulin increase: balance meals with protein, fats, and carbs to stimulate insulin controlled manner
reducing excess movement: limit unnecessary physical activity that burns calories
realistic goals
diet and lifestyle changes should be sustainable over long term
you should enjoy the process, or it will be hard to stick with it
make sure you can afford the diet and lifestyle changes
ensure you have the time to commit to necessary training and meal prep
exercise
get an accurate assessment of the individuals current diet and exercise program
dietary habits: not about counting calories, but understanding when and how they fuel themselves
exercise habits: what are their preferred methods of movement? how often and how intense?
adjusting exercise
-shift to weight training focus on exercises that induce an anabolic response to build muscle
-rest days are important for muscle recovery and growth
-if cardio is a must, choose less intense, and shorter duration exercise to avoid excess calorie burn
Protein
muscle protein synthesis: aim for about 30-40g of protein per meal to induce muscle protein synthesis
leucine: about 2.5g of leucine is needed to trigger this anabolic effect
protein rich shakes:
caloric density: shakes can easily add an extra 500-1000 calories
caution: do not overeat protein. too much protein can curb appetite and induce thermogenesis, burning more energy
maximize impact of insulin
insulin is both anabolic (muscle building) and anti-catabolic (prevents muscle breakdown)
consuming carbs along with protein can help utilize insulin surges for muscle growth
while ultra-processed foods can be effective for weight gain, it is not advised to consume them in large quantities
inflammation and muscle growth
inflammation and hypertrophy:
-post-workout inflammation is a natural response that contributes to muscle growth
avoid overuse of NSAIDS:
-chronic use of anti-inflammatory drugs like NSAIDs can actually hinder muscle growth
mobility and stretching:
-incorporating mobility training and stretching can alleviate stiffness without compromising muscle growth
stretching for growth:
-stretching can loosen the fascia around muscle fibers, providing more room for growth
principles that crossover to weight loss
weight loss:
-increase protein
-increase weight training
-reduce cardio
-higher satiety foods
-lower insulin levels
weight gain:
-increase protein
-increase weight training
-reduce cardio
-lower satiety foods
-increase insulin levels
losing weight
medications:
-some medications, like antidepressants can contribute to weight gain
genetics, age, sex: women and older individuals may find it more challenging
bio-individual: what works for one person may not work for another due to unique metabolic and lifestyle factors
safe vs unsafe weight loss
goals need to be realistic and safe
weight loss often begins with a quick loss followed by a plateau
ideally, weight loss should occur at a rate of 1-2 pounds per week
to lose 1 pound of fat, a caloric deficit amounting to 3500 calories is needed. that is 500 calories per day for a week
avoid crash diets and rapid weight loss gimmicks
a homeostatic-based approach to weight loss
sleep: effects hormone balance, stress levels, and overall well being
exercise: impacts metabolism, insulin sensitivity, and mental health
stress: chronic stress can lead to hormonal imbalances and weight gain
diet: the cornerstone of weight loss, affecting blood sugar regulation and digestive health
celebrate small wins: even if the scale does not move, consider improvements in other health markers and victories
eat less, exercise more - or not
ambiguity: the advice is too vague, offering no specific guidelines
on size does not fit all: traditional advice is not universally applicable
unsustainability: it is difficult to maintain reduced caloric intake and increased exercise indefinitely
stress and exhaustion: pushing this approach too far can lead to burnout, increased stress, and metabolic slowdown
sleep
hormonal impact on lack of sleep:
cortisol: increases, leading to insulin resistance
ghrelin: increases, boosting appetite
leptin: decreases, reducing feeling of fullness
insulin: increases. promoting energy storage
cognitive impact: reduced impulse control
exercise
common misconceptions:
-exercise as punishment: exercise should not be seen as a way to burn of calories consumed
-muscle mass as the ultimate goal: the aim is not solely to build muscle and burn fat
primary goals of exercise:
-improve insulin sensitivity
-improve satiety signaling
-stress mgmt
-improved sleep quality
resistance cs endurance training:
-resistance training is ideal for increasing metabolism without making it more efficient
-endurance training can make your metabolism more efficient, which is counterproductive for weight loss
the exercise spectrum:
-clients may range from sedentary to over training
-the goal is to find a balanced approach that is enjoyable and effective
stress
the stress cycle
blood sugar: stress can both cause and be caused by blood sugar dysregulation
exercise: physical activity can both alleviate and exacerbate stress
sleep: stress can affect sleep quality, and poor sleep can elevate stress hormones
digestion: chronic stress can impair digestion, leading to a cascade of other issues
importance of safety
feeling safe can help maintain a healthy parasympathetic state, crucial for weight loss and overall well being
polyvagal theory: emphasizes the role of safety in maintaining a balanced nervous system
diet
satiety: choose foods that are more satiating as a natural calorie restrictor
anti-inflammatory: choose foods that reduce inflammation levels
reduce insulin-increasing foods: cut back on foods that spike insulin levels
increase glucose tolerance: improve insulin efficiency by enhancing your body’s ability to handle glucose
fasting and time restrictive eating: allow insulin levels to naturally drop over time
low carb, high fat
the focus is on reducing the need for insulin production by choosing a low carb, high fat diet
remove foods that spike insulin levels, such as ultra processed foods, refined carbs, and sugars
a low carb diet can be satiating and nutrient dense, allowing for meal and healthy fats
the diet allows for plenty of fiber, benefiting your microbiome
the goal is note necessarily to reach a ketogenic state but to reduce insulin needs
stress levels, sleep quality, and activity levels can influence how many carbs can be included
high carb, low fat
this strategy focuses on high carb, low fat diet, emphasizing whole food carbs and minimal fats
higher fiber carbs primarily consisting of fresh veggies and fruits
low fat intake allows for fat to be burned as fuel when insulin levels drop between meals
promotes glucose tolerance, reducing the need for insulin
fasting
insulin reduction: the longer you go without food, the more your insulin levels will drop
cortisol levels: prolonged fasting can increase cortisol levels, which may be better suited for those on a lower carb diet
time restricted eating: having set hours for eating can help control late night cravings
inflammation & dehydration
addressing inflammation and dehydration can significantly improve allostatic load, reducing cortisol levels, and improving sleep
inflammation & insulin resistance: a vicious cycle where each exacerbates the other
hydration: dehydration can increase histamine and cortisol levels
gut health: a healthy gut can reduce inflammation and improve insulin sensitivity
muscle fibers have three sources for ATP production
creatine phosphate
anaerobic glycolysis
aerobic respiration
the food we ingest and absorb in the GI tract ultimately has 3 primary uses:
supply energy
serve as building blocks
storage for future use
the majority of the energy released in catabolism is converted to what?
the majority of the energy released in catabolism is converted to HEAT
about 40% is used for cellular functions which might not seem efficient but is quite efficient compared to machines that average between 10-20% usage for work
anabolism
anabolism is the process of BUILDING UP tissues, and involves multiple hormones, including INSULIN to accomplish this
