Providing nutritional advice Flashcards
What is the aim of weight management
To prevent the accumulation of excess fat
Reduce body fat for overweight individuals
What are 3 nutritional states
Energy restriction, Weight loss, Weight Gain
What are health and performance implications of energy restriction
Low blood sugar, dizziness, fatigue, lethargy, low energy levels
What are health and performance implications of weight loss
Reduction in BP and cholesterol, limited recovery, power to weight ratio can increase
What are health and performance implications of weight gain
Increase in BP and cholesterol, increased joint strain
Assists recovery, build muscle and strength
What are some diet methods of reducing weight
Fasting Very low calorie Slimming groups Meal replacements Food combining Fat burning supplements Ketogenic diet Palothic diet
What diet restrictions can Buddhists have
Can be vegetarians or meat and dairy free
What diet restrictions can Hindus have
Don’t eat beef
What diet restrictions can Muslims have
Avoid pork and alcohol, Fast during ramedam
What diet restrictions can Jews have
Kosher- can eat (cows, goats, sheep…) and Trefah- cant eat
What can whey protein help with
Growth and repair of muscle
What can be problems with cheap industrially made whey proteins
High temperature during drying of powder can denature proteins destroying their ability to function
What are some negatives of protein supplements
Include sweeteners, sugars, colours and flavours
Contain few healthy fats which aid protein metabolism
What are vitamin supplements aimed for
Support an already nutrient rich diet, not a quick fix solution
What is the energy balance equation
Calories in = calories out
What is negative energy balance
A caloric deficit, when more calories are expended than are consumed, used to loose bodyfat
How much weight should you aim to loose in week to maintain a steady weight drop and maintain a similar BMR
0.5Kg
What are the components of total energy expenditure
Base metabolic rate, Thermic effect of food, Thermic effect of activity
How does frequency of meals effect weight loss
More frequent meals help maintain a higher metabolic rate, and mean you are less likely to binge eat later
How Does blood glucose and insulin effect weight loss
Higher levels of blood glucose and insulin favour fat storage and supress the burning of fat as fuel
