Week 11: Diet and weight management Flashcards
____% of Australians are overweight/obese
67%
___% of children are overweight/obese
25%
Ghrelin function….
stimulates appetite (increases before meal returns to baseline after meal)
Function of leptin and insulin regarding appetite….
- influences how much food is eaten
- Satiety hormones
- Can inhibit eating habits
_______ region of brain play a key role in the central regulation of eating behaviour in humans
hypothalamic
Satiety is the…
inhibition of eating following a meal (interval and amount)
Other factors that influence appetite include (7)
- Taste, smell of food
- Nutrients
- Memory
- Time of day
- social interactions
- stress
- physical activity
Intensity (70% vo2 max), duration of (60mins +) and mode _____ appetite
supress
Is a calori a calorie?
Yes, BUT calories from different food sources can have a markedly different effect on the hunger, hormone, EE, and the brain regions that control food
The metabolic pathway for protein is ____ efficient then for fat and CHO. This causes…
less, protein reduces appetite more effectively , then reduced energy intake
Refined CHO leads to faster and bigger spike in ?????, which then leads to …?
blood sugar, More cravings and higher food intake
Low fat diets are effective because…
- Fat is energy dense
- Fat increases desire to eat
- Fat decrease satiety more than protein and CHO
- Faat intake is not immediately used for oxidation -> stored is adipose tissue
High protein diets include protein % from ….
10-15% (average) to 30%
High protein diets effect…
- increase satiety
- large thermic effect
- maintains muscle mass and RMR
- Less weight re gained after diet
Low CHO diet assumption…
- low CHO = high fat oxidation (lower insulin levels promote lipolysis)
Do low CHO diets work?
In theory it works, but evidence is mixed
If CHO is restricted to 20g/day, _____ body producton will increase
ketone
Low CHO is linked to _____ satiety
better (BUT likely due to the increase in protein intake)
Atkins is …
- low CHO diet, but not as low at keto
- Highest number of clinical findings/evidence
- However, only looked at weightloss not body comp
Trying to lose weight too rapidly can lead to…(3)
- glycogen depletion
- substantial loss of body water
- Reduction in body protein stores
Responses to low energy intake (2)…
- decreased RMR overtime
2. Decreased lean body mass overtime, further reduces RMR
Anorexia athletica is …
When they don’t meet all requirements for anorexia nervosa
Anorexia development problems…
- stunted growth
- delayed onset puberty
- Pour bone development
Anorexia can cause menstrual irregularity, which may be followed by…
amenorrhea and absence of ovulation
Amenorrhea is…
the absence or abnomal menstruation
In the early stages of dieting, the body…
- adapts
- uses up stored fat and certain minerals and vitamins
- performance may not decline (athletes wrongly thinks it is harmless)
Early stages of weightloss…
- performance temporarily improve
- Endurance performance likely deteriorate
- liver and muscle glycogen low, dehydration, anaemic
Female athlete tried includes…
eating disorder -> osteoporosis -> amenorrhea
Anorexia…
- abnormally low food intake
- absence of 3 menstrual cycles
- fatigue, GI problems, anxiety
Bulimia…
- repeated cycles of binging and purging
- Normal BW
- fatigue, cramps, secretive eating
